BICEPS! - Philly Fit

Transcription

Ekene Ajufo, 25
Philadelphia, PA
City Fitness
M.D. Candidate, 2015
Temple School of Medicine
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DIP Into ear!
The New Y
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Butternut Squas e
damam
► Pistachio E
gurt
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Y
&
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B
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h
► W
BICEPS!
The most overtrained
muscle in the gym!
►
Also Inside: PhillyFITTEST &
Healthy Pets!
Man
UP!
2009
ag e: 38
21 0 lb s.
2014
age: 44
178 lbs.
*this client received testosterone therapy
combined with a proper diet and exercise
program. Results can vary.
8 Warning Signs of LOW TESTOSTERONE!
LOW SEX DRIVE  FATIGUE  DECREASED ENERGY
MOOD PROBLEMS  IRRITABILITY  MORE BODY FAT
ERECTILE DYSFUNCTION  REDUCED MUSCLE MASS
It’s not like they become weaklings, but guys with Low T often feel they’re not as strong as they once were.
Some men actually notice shrinkage in their arm and leg muscles, and in their chest. And if they try to build
muscles with weight-lifting, they often find it frustratingly difficult to build muscle mass.
The Greater Philadelphia Testosterone Center
HelpLowT.com
[email protected]
Brad Ferrara, MD
215-957-5400
Look & Feel Your Best!
LOOK IN THE MIRROR! This HAS to be the year!
CARMINE’S
HAIR STUDIO
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January/February | 267-767-4205 | www.phillyfit.com
PHILLYFIT | 3
4 | PHILLYFIT
January/February | 267-767-4205 | www.phillyfit.com
Publisher’s Page
My Pub Page
Has Gone to the Dogs
E
(…And That’s
Totally Fine with Me)
very now and then I get a brainstorm so big, I feel like I could bench-press double
my weight and then some. I am an idea person. I love coming up with new twists
on old favorites. Many readers of PhillyFIT have told me that my pub page is,
well, an old favorite, and as such, I thought it was high time to put a fresh spin on
these popular pages. With the arrival of the new year and the high of the holidays,
I thought I’d sort of “donate” this pub page to my new pal, Jason Burgess. After
ten years of writing PhillyFIT’s Pub page, I thought it might be time to “go
quiet” and trumpet someone else’s soulful mission.
Local do-gooder Jason is on a personal mission to raise funds for
RedRover, an amazing California-based nonprofit organization, as he
is participating in the Race Across America (RAAM) cycling competition. Jason selected RedRover because he is well aware of the critical
role that this little-known nonprofit plays in the lives of pet owners in
crisis. Simply put, as publisher, I selected Jason because he selected
animals.
You see, back in April 2007, a devastating fire burned Jason’s
house to the ground. His dogs, Claire, Twizzy, and Duke were trapped
inside. Sadly, his beloved boxer, Duke, didn’t make it out. Claire and
Twizzy suffered from major heat and smoke inhalation as a result of this
traumatic event. Both were rescued by local firefighters who administered oxygen and transported them to a nearby vet hospital. Claire’s injuries were the most
serious. She spent several weeks in intensive care at the Matthew J. Ryan Veterinary
Hospital at the University of Pennsylvania. Thankfully, both Claire and Twizzy survived the fire and their initial, health-related setbacks. During this difficult time, one of
the organizations that helped Jason’s family was United Animal Nations, now known as
RedRover. This amazing group provides financial and emotional support through various programs for animals and their caregivers during times of crisis. Wow! Love this!
Now Jason is preparing to give back. Jason, 38, works in law enforcement and
lives in Blue Bell with his wife and two children. A native of New Jersey, he has
been active in athletics throughout his life and has competed as a nationally ranked
swimmer, played ice hockey, and acted as captain for several teams. He has also participated in a variety of endurance races, including several Tough Mudders, Goals
Adventure Races, and triathlons. RAAM is an amazing coast-to-coast bike race
from Oceanside, California, to Annapolis, Maryland. RAAM attracts elite cyclists
from all over the world. Jason will compete as a solo rider, traversing 3,000+ miles
and twelve states in just twelve days. Fewer than 300 riders have completed the
solo race in its 30-year history.
Much like me, Jason is a strong advocate for animals and the environment. He has
dedicated his law-enforcement career to making the environment a safer place for people
and animals alike. Jason has been participating in endurance races since 2012, and completed the RAAM qualifier in August 2014, cycling 400 miles in under 24 hours.
As part of his training for RAAM, Jason will bike 8,000 miles in the next ten
months. Jason notes, “My family is my motivation. Claire was my best friend and her
will to live has been an inspiration to me. I can’t think of a better way to honor her than to
raise awareness for RedRover’s mission and how it helped my family.”
PHILLYFIT | 5
Jason’s
7 Simple Steps
for a Healthier 2015
To track Jason’s exciting adventure, follow “Ride for RedRover” online:
facebook.com/pages/Ride-for-RedRover/691902254197528; twitter.com/
Ride4RedRover
Show your support for Jason and Claire by joining their fundraiser for
RedRover: razoo.com/story/Ride-For-Red-Rover
Visit jasonfburgess.com for more information on his personal Ride for
RedRover.
To learn more about this amazing organization, log on to RedRover.org.
Okay, I know what you’re thinking, “I just don’t have the endurance to ride my bike across this country, but I want to do good too!”
Yes, I get it. When I learned of Jason’s inspirational pay-it-forward
mission, I too wanted to use my mind, body and soul in an altruistic
sense. Here’s where I netted out: You don’t need to race, walk or even
hop anywhere to spread good will. Just do what you can. If your New
Year’s resolution involves some sort of generous or selfless act, then
all you have to do is follow through on whatever that is! Simply ask
yourself who has helped you in your time of need and then vow to reciprocate in whatever way you can. There are so many nonprofit local
and regional organizations that could benefit from acts big or small. If
animals are your thing, just email me. I can send you a list of shelters
that have been rescuing animals for a long time. No matter what your
passion is, I know for certain that there is an organization just wanting to hear from you. It’s a new year, and this year I’m vowing to
focus on others. If you have ideas, suggestions or know of someone
who would benefit from exposure on a future pub page, please email
me and let me know. To me, every day should be #GivingTuesday!
Happy, healthy New Year!
6 | PHILLYFIT
1. Enroll in an organized
event: There are many
local opportunities where
you can join other people in
a competition or a physical
activity. Having a goal — a
1-mile walk for charity or
a 100-mile bike ride to the
shore — makes it easier to
stay focused and dedicate
real time towards training.
When I am not working towards an event, it is easy to
let my other personal and professional commitments sabotage
my exercise routine.
2. Find people who share your fitness interest: Joining
together with other people who share your passion will
certainly make you push yourself harder and motivate you
to “get out there” at times when you’d much rather bag it.
You can easily research options for just about any activity
(locally) at meetup.com. Or you can start a meetup. It’s easy.
3. Get professional help: Physical therapists, massage therapists, physicians, and coaches play critical roles in maintaining your fitness level. They are also a great resource for
networking as they are often plugged into other fitness experts
and enthusiasts who can expand your horizons. Always consult with your primary-care physician prior to starting a new
physical regimen. He/she can offer suggestions that might
have been overlooked.
4. Focus on nutrition: Providing your body with the right
fuel is critical to maintaining the energy level you need to
exercise. Protein and lots of water are key. This is nothing
new but often forgotten.
5. Don’t let your current fitness status dissuade you from setting
a goal: You are better than you think you are. You can do more
than you think you can. Remember that “Little Engine That
Could?” If you are a few pounds overweight, believe me, you’ll
shed those in no time with all the training hours you put in.
6. Opt for a short memory when it comes to your “failures.” Each new day is an opportunity to improve. If you
missed a goal, focus on the next day instead of the goal
you missed. If you achieve every goal, you are probably
not setting your sights high enough. Don’t get discouraged
and don’t listen to naysayers. 90% of your efforts could be
earmarked toward mental strength and positivity.
7. Be open to trying new things and invite others to join
you. I have competed in swimming, ice hockey, cross-country running, tae kwon do, aikido, triathlons, cycling, mud
runs, soccer, and paintball to name a few. Many of these
started because a friend asked me to join. Try new things
and bring the people you care about along with you. Don’t
stay stagnant in your comfort zone.
letterstothepublisher
Dear Jami,
I have been meaning to write to you since the June PhillyFIT BASH, at the last Philly Fit
Bash I observed that there were not only various ages of women who were physically fit &
involved but their children were just as involved. I work out 4-5 times a week & have observed the number of dedicated young people working out. I feel you have played a big part
in making this happen. You've done a great service to many people of all ages. Thank you.
Burton Sklaroff
  
Dear PhillyFIT Magazine…I am a BIG FAN!
Dylan Manni
Tru Savage Nutrition
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,
Philadelphia, PA.; Hair by Amy Cummins of Fresh Hair Studio, Southampton, PA.; Makeup by Lisa Nocera
Calendar Of Events: John Beeler
Art Department: John Paone
Ad Sales: Jami Appenzeller, Rita Henry
Distribution Manager: R.I.P. Jim Appenzeller
All inquires are welcome...Call us NOW! (267) 767-4205
www.phillyfitmagazine.com [email protected]
Advertising Deadlines: Call PhillyFIT Magazine at (267) 767-4205
for upcoming issue deadlines.
Cover Photography: Ekene Ajufo photo by Jared Neders, SMN Designs.
Fundraising “R” Us!
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• Keep your children safe; no more standing in traffic, or being outside in
bad weather!
• No-Cost programs build residual
monthly revenue!
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website into a money-maker!
Contact Us TODAY!
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for their time & money!
Let Us
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PhillyFIT Magazine is a news magazine with emphasis on health, fitness and leisure.
PhillyFIT Magazine is printed bi-monthly and distributed throughout Philadelphia, Bucks,
Chester, Delaware and Montgomery Counties. We also email over 10,000 copies to
folks who have opted in on our website to receive the online magazine. Address all
submissions of advertising, calendar entries, photos, inquiries and letters to the above
address. PhillyFIT Magazine does not assume responsibility for unsolicited materials.
PhillyFIT Magazine will assume that all unsolicited materials are being submitted for
possible publication and should the material be published, no fee is due to the submitting party. It is our understanding that the submitting party holds models’ releases on
photographs submitted. PhillyFIT Magazine does not knowingly accept false or misleading advertising or editorial content, nor does the Publisher assume responsibility should
such advertising or editorial appear. PhillyFIT Magazine reserves the right to edit letters
to the editor and other submissions for clarity and space availability, and to determine
suitability of all materials submitted for publication. Before implementing any exercise or
diet modification mentioned in PhillyFIT Magazine, readers are advised to consult with
their physicians. No reproductions of printed material are permitted without the consent
of the Publisher. All rights reserved.
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PICTURED: Andrea Dean, NP
Joseph Andre Garabedian, MD
Charlie Seltzer, MD
PHILLYFIT | 7
MuscularFIT
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By Marty McLoughlin
i, everybody! Marty here from
Extreme Fitness (a.k.a. The Fitness
Guru). This article is about one of the most
overtrained muscles of the human body, the
biceps. Men and women alike spend so much
time working this very small muscle, using an
endless array of angles, machines and techniques
thinking they are doing what is necessary to get
those arms bigger, stronger or toned. Most people,
however, do not have an adequate understanding
of human physiology or biomechanics to get
the job done efficiently and without injury. So
put those dumbbells down, put the
barbells back in the squat rack and
give this a read. I know it will help to
re-route your bicep training.
Men, more so than women, are
on a quest to fill their shirt sleeves
so they tend to train biceps for hours on end, with mainly bicep curls. In
this article I will assist you with bicep training so that exercises will be
performed more appropriately and results will be quicker and safer without
injury or overuse.
So let’s talk about the physiology of the biceps. The biceps brachii are a two-headed muscle that lies on the upper arm between the
shoulder and the elbow. A long outer head and a short inner head make
up the muscle. Both heads of the bicep originate at the shoulder blade,
the coracoid process of scapula in particular (the biceps tendon origin
becomes the labrum, which helps to keep the upper arm in the socket of
the shoulder joint), and then join to form one single muscle belly, which
is attached to the upper part of the forearm. Two additional muscles
lie underneath the biceps. These are called the coracobrachialis, which
like the biceps originates at the coracoid process of the scapula, and the
brachialis muscle, which connects to the ulna.
Contrary to popular belief, the biceps are not the most powerful flexors of the forearm. The most powerful flexor of the forearm is the brachialis
H
muscle. The biceps’ primary function is as a
supinator (rotator) of the forearm/wrist. There
are three positions to note about wrist and hand
positioning. Neutral — with hands at your side,
pronated — with your palms facing behind you,
and supinated — with your palms facing upwards
or forward. The rotation from palms facing behind
you to palms facing forward primarily happens due
to flexion of the biceps muscle. The biceps is actually
a tri-articulate muscle, meaning that it works across
three joints: the upper forearm, the elbow and shoulder.
Remember, the biceps’ number-one job is to rotate the
forearm/wrist. Its next job is to flex the forearm, to pull it
closed from a stretched-out position
when the forearm is supinated. The
third job of the biceps and its weakest
function are that it assists in forward
flexion of the shoulder joint (bringing
the arm forward and upward). The
biceps can also contribute to abduction (bringing the arm out to the side
when the arm is externally rotated). The biceps also assists with horizontal
adduction (bringing the arm across the body when the arm is internally
rotated). Lastly, the short head of the biceps, due to its attachment at the
shoulder blade, also assists with stabilization of the shoulder joint when a
heavy weight is carried in the arm.
Since rotation of the forearm is the primary function over elbow
flexion, use dumbbells whenever possible! The rotation of the wrist
from neutral to supinated while flexing the elbow during a curl will
dramatically increase the amount of contractile force on the biceps
muscle, giving it more strength and better tone and shape. Also keep in
mind that heavy weights do not always make a muscle bigger, stronger
or more toned; time-under-tension (TUT) does. Slow your repetitions
down and keep the cadence equal during the eccentric and concentric
(upward and downward) phases of the curling motion. Always keep
as much tension on the muscle at the top and bottom ranges of motion
as possible so the set lasts as long as you can stand it. Try choosing a
Learn Good Form for
Safe, Effective Training
8 | PHILLYFIT
weight that you can comfortably do 15 repetitions with in perfect form,
then count 5 seconds up and 5 seconds down for the 15 reps. Very
quickly you will see why TUT makes muscles respond best. Chances
are you will have to reduce your weight and that is okay. Always be
sure that your wrists are stable and strong throughout each repetition to
prevent carpal-tunnel issues and be sure never to lean backwards to help
get the weight up. Your shoulders should always stay in line with your
hips rather than moving behind them, which engages the lower back.
So, biceps training is more complicated than you thought, huh?
Well, I have included some photos to help you through and if you
need more information, go to https://www.youtube.com/watch?v=xWtABUzNgE4&list=UUXDYWTUUumSl7aTYegVIIqQ. I have a
twenty-minute super-informative video backing up this article in great
detail to help you even more.
~~~
Martin McLoughlin is an ISSA Certified Master Trainer,
Nutritionist and Functional Training Specialist. He is
CEO of Extreme Fitness Personal Training (circa 2001).
He has been featured in numerous magazines, won
multiple coaching awards and has been featured on TV
news segments and radio. He is a sought-after motivational and educational speaker, offering nutrition and exercise workshops to
school children and adults all over the Philadelphia area. Martin is
a Trainerspace.com, 5-Star rated personal trainer.
THE DOS AND DON’TS
Good form or bad? — BAD!
Good form or bad? — GOOD!
Notice the angle of the
upper arm (represented by
the red arrow). This angle
is wrong. Proper alignment
of the upper arm is to have
the shoulder and elbow in
line with the hip joint
without moving the upper
arm backward as represented in this photo. The
lower arm must be raised and lowered independent of any movement of the upper arm. The
upper arm must remain completely still during the
entire exercise. If the upper arm slides backwards
during the lengthening of the arm, range of
motion at the elbow joint will be compromised
and stress will be put on the shoulder and biceps
tendon origin. It also forces hyperextension of the
cervical spine.
As stated above, the upper
arm should not move
during either the upward
or downward motion of
the biceps curl. Remember
that the upper arm from
the shoulder to the elbow
joint should always be in
direct line with the hip joint. This photo shows
the top of the curl with the upper arm too far
forward, causing possible impingement of the
biceps tendon origin and too much load being
placed on the anterior deltoid (front shoulder).
At the top of the curl the
upper arm is still in
proper alignment with the
front of the hip joint.
NOTE: The bigger your
biceps muschle, the
shorter your range of
motion you will seem.
That is okay; when the lower arm will not
move any more independent of the upper arm
then the upward motion is done.
OF PROPER BICEPS TRAINING
The wrist, elbow, and shoulder joints
should always be in direct alignment
to create maximum force on the
biceps during a curl. This wide grip
(and extreme narrow grip, not shown)
puts unnecessary strain on the medial
and lateral epicondyles of the elbow
joint. This over time will cause
golfer’s and tennis elbow.
The wrists, elbows, and shoulders are
in proper alignment. The E-Z curl bar
has a narrow and wide grip, which
will keep the joints safely close to
proper alignment. For more info on
this topic, go to the video
www.youtube.com/watch?v=xWtABUzNgE4&list=UUXDYWTUUumSl7aTYegVIIqQ.
The upper arm is properly aligned with
the front of the hip joint while the elbow
joint is fully extended. Always be sure to
fully extend the arm at the bottom of each
repetition.
The wrist, elbow, and shoulder joints
are in proper alignment at the top of the
curling motion.
PHILLYFIT | 9
NutritionallyFIT
Dip Into the New Year!
The cold air, the rush of a championship football game, the comfort
of friends, and a warm fire create an atmosphere of good eats.
Learning to make a few adjustments to dips and what to serve with
them can create a healthy snack or a great-tasting side dish that won’t
add empty calories for get-togethers.
Dips provide a template in which vegetables, soy, and healthier
creamy alternatives can be used without sacrificing flavor. Dips can
also be used for sandwich spreads and wraps. Use your favorite crispy
vegetable (I love using bok-choy stalks for dipping), whole-wheat pita
triangles, wasa crisps or baked tortilla wedges to dip up the flavor.
Butternut Squash
Dip
Ingredients:
• 1 butternut squash (about 2-2 ½ lbs.)
• 1 teaspoon of olive oil
• Small diced sweet onion
• 4 cloves of fresh garlic
• 2 tablespoons of reduced-fat sour cream
• 1 teaspoon of cumin
• Juice of 1 fresh lemon
• Sea salt and pepper to taste
Methodology:
1. Preheat oven to 350°.
2. Cut squash in half lengthwise (be careful
cutting through the skin); discard seeds and
mushy center. Brush cut sides of squash
with oil. Arrange squash halves, cut sides
down, on a ridged baking pan and place a
little water in pan. Cut onion in quarters
and bake onions and garlic cloves on same
pan — remove after twenty minutes or when
browned. Bake squash at 350° for forty-five
minutes or until tender. Cool slightly. Peel
squash and cut into small chunks.
3. Place squash, onion, and garlic in a food
processor, blender or NutriBullet; process
until smooth. Add sour cream, cumin, lemon,
salt and pepper; blend.
Nutritional profile per serving (¼ cup): 43
calories, 1.5g fat, 1 g protein, and 6g carbs.
Pistachio Edamame
Dip
White Bean and
Yogurt Dip
Ingredients:
• 1 15-ounce can of cannellini beans,
drained well
• 2 cloves of garlic – roasted is always better
• 3 tablespoons of 100-calorie plain Greek
yogurt
• Juice of 1 fresh lemon
• 1 teaspoon of red-wine vinegar (rice
vinegar is fine)
• Dash of Tabasco sauce
• 1 tablespoon of olive oil (walnut oil is a plus)
• 1 tablespoon of fresh dill
• 2 tablespoons of fresh parsley
• Sea salt and pepper to taste
• Optional: some sun-dried tomatoes go
great in this dip
Methodology:
1. Drain and rinse beans; place all ingredients
into blender/processor except oil; pulse
quickly until slightly blended.
2. Add oil while running blender to a smooth
consistency; scrape sides if needed.
3. If any dip is too thick, you may add a little
water of any leftover soup stock.
All recipes created and tested by
John Fairchild, Chef/Nutritionist
Healthy Cooking Concepts
www.weightlosscoaching.org
(267) 273-6552
[email protected]
10 | PHILLYFIT
Ingredients:
• 2 cups of fully cooked, shelled edamame
(green soybeans; frozen is fine)
• 1 small garlic bulb
• 1 tablespoon of olive oil (for roasting
fresh garlic)
• ½ cup of low-fat cottage cheese — blend
for a few minutes in blender/processer
until smooth
• 2 tablespoons of shelled pistachios —
toasted dry in oven or toaster oven (350º
for 6-8 minutes)
• ¼ cup of fresh basil
• 1 fresh lemon (juice)
• ¼ cup of olive oil
• 1 teaspoon of sea salt
• Ground pepper to taste
• Optional: for a creamier and healthier dip,
¼ ripe avocado
Methodology:
1. Preheat oven to 400°. Cut off top pointed
end of garlic; place garlic on aluminum foil,
and drizzle with 1 Tbsp. olive oil. Seal foil
and bake for thirty minutes; let cool for ten
minutes. Turn oven on to 350º and toast
pistachios for six to eight minutes.
2. Squeeze pulp from garlic cloves into cottage
cheese that was just processed.
3. Process edamame and pistachios along with
cheese and garlic in the food processor/
blender and pulse until slightly smooth — try
not to overblend. Add basil and lemon juice;
pulse slightly until blended.
4. With processor running, gently pour ¼ cup
oil in a slow, steady stream until smooth.
Pulse in salt and pepper.
5. Prepare frozen edamame according to
package directions. You may use fresh —
cool quickly and remove from shells.
Nutritional profile per serving: (¼ cup,
without avocado): 89 calories, 6g fat, 8g
protein, and 3g carbs.
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PHILLYFIT | 11
12 | PHILLYFIT
MotivationallyFIT
Make Time and Find Your
Motivation to Work Out
By Sgt. Nate Griffin
W
e are entering a new year. It’s full of expectations and promises.
There are the promises of quitting old destructive habits and the
establishing of new productive ones. Along with these promises are
those of working out or working out more than before. However, have
you noticed that when many set out to make good on these promises,
the excuses begin to pour in? Excuses like “I just don’t have the time,”
or “I’m not motivated to work out today.” This brings me to the question of whether it’s a case of the lack of time or the lack of motivation.
We all have the same amount of time per
day to use as we see fit. That’s twenty-four
hours. With so many things one can fill the day
with, it can quickly become an issue of priority.
After that, I believe it then becomes a matter of motivation. You may
find the people who are the busiest are the ones who find the time to
work out. It has become routine with them. It has become a way of dealing with the stress of everyday life. A way to keep things in perspective
and keep them grounded and focused as well. Yet for the ones who feel
the day just will not give them time to train, excuses come all too easy.
The exercise/fitness community has taken advantage of this lack of
time issue by creating many of the ten to thirty-minute express workouts
we see advertised today. This leaves many in the health and wellness
community wondering about the effects of
such “microwave” training programs. Setting
aside the public’s need to satisfy its fitness
ADD, many critics frown upon what many
consider less intense programs, believing them
An Army Veteran Says
to Find Your Own Way
PHILLYFIT | 13
to be too lenient. Some believe if you aren’t doing a program that sends
you to the ER or you haven’t emptied the contents of your tummy, you
haven’t worked out hard enough. Understandably, others believe that if
your workout lacks a sufficient amount of intensity such as is needed to
challenge your body to change, you may find yourself just spinning your
wheels and going nowhere.
There are many exercise programs available to choose from that can
deliver the results you’re looking for. You have the ever-popular workout
DVDs for private home or office use. There are the dance-based fitness
classes, cycling classes, cardio kickboxing classes, HIIT classes, and of
course the new baby in the crib, the high-intensity, athletically based,
friendly competitive team supportive arena for the “urban athlete.” Keep
in mind that not everything is for everyone. Find your groove. Find the
system that moves you to remain consistent. If conventional gyms are
not your thing, try nonconventional gyms regardless of who criticizes the
establishment. You have an option. You can sit on the couch and continue
to say, “One day.” Or go to the facility of your choice to do what “moves”
you. Not everyone wants to train like they have a life-changing competition coming up or want to sit in a room chanting till they reach nirvana.
If you love to dance, hit the clubs on the weekend and light up the night.
Get moving. If you live long enough, you’re going to get older. Find
the program that makes you feel it was designed just for you. Find your
corner of the sky. It’s your body, it’s your life, and it’s your time. Invest
wisely, because you will have to live with the body you get or damage
you may receive if you continue to do what others say you should instead
of following your own fitness path.
Lastly, find your motivation. Find the reason you need to fire
yourselves up to work out, be it health, wellness, event preparations,
rehabilitation or, for many, a second chance at life when coming back
from a major injury or surgery. The only thing standing between you
and what you want is you. Get out of your way. Many people can light
the fire under you, but you must find the daily kindling to keep those
flames burning. If you don’t go after it, don’t expect it to wait around
for you. If you give up on your health and wellness and give in to
excuses, you’ve just confirmed that not only do you not really want it;
you also do not really deserve it. So reclaim your health. Reclaim your
life. Reclaim your dreams. Find a program that’s right for you and stick
to it till you reach your goal. Then set another goal and reach that too.
Hooah! Don’t make resolutions – make it happen. Move out!
~~~
Sgt. Nate Griffin is a U.S. Army veteran (medical
specialist) and a fitness and nutrition specialist
from the Penn Foster Career School, with over 14
years in health care as an EKG, EMT, telemetry,
phlebotomy and hemodialysis technician.
Currently, he is ISSA-certified in personal training,
group fitness training, older adult fitness, weight
management, sports nutrition, t’ai chi, and preand post-natal fitness. He is the founder and owner of Professional
Touch Fitness and creator of the Ranger Training Workout System.
Through his Center City fitness studio, he has helped several people
prepare for and successfully enter the military or complete many local
obstacle-course events, and has transformed many with physical issues
that otherwise would have prevented them from doing basic exercise
programs. He has made various TV appearances and has been featured
in fitness magazines as well. He has produced many instructional
training DVDs as well as other fitness-supportive products. He has also
lectured and conducted workshops and team-building exercises for a
local Fortune 500 company and other local businesses. You can reach
Sgt. Nate at www.sgtnate.com or [email protected].
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FitnessFIT
X-Force
Serious Strength Training
Reaches Its Pinnacle
By Roger Schwab
Main Line Health and Fitness
“Start thinking not in terms of how much you can
lift; rather, how much you can lower!”
W
ith those prescient words, genius Nautilus inventor Arthur Jones
unlocked the key to the great potential of progressive exercise.
Forty years later, that promise has been realized with the advent of
X-Force, the “final breakthrough” in negative-accentuated training.
We all possess three levels of strength: concentric or positive (lifting),
static (holding), and eccentric or negative (lowering.) Negative strength
is approximately forty percent greater than positive strength and static
strength is midway in between.
According to a study published in the British Journal of Sports
Medicine in 2009, “Eccentric (negative) training performed at a high
intensity was shown to be more effective in promoting increases in muscle girth. Eccentric training showed a trend toward increased muscle
cross-sectional area measured with MRI. The superiority of eccentric
training to increase muscle strength and mass appears to be related to
the higher loads developed during negative contractions.” (Roig. M. et
al., Br. Sports Med. 43: 556-568:2009.)
According to Ellington Darden, Ph.D., “When the strain on the
muscle is focused and intense from multiple repetitions with controlled
negatives, the movement mechanisms at the microscopic cellular level
– actin protein filaments and myosin movement molecules – pull apart
and tear slightly. All growth from strength training must be stimulated
by preparing and slightly tearing at least some of the involved actin
and myosin tissues. That slight tearing is the catalyst for repair and
overcompensation.”
Science seems to indicate that negative work is possibly the most
significant phase of the repetition. The question is, as it has been since
Arthur Jones emphasized the negative, “What’s the best way to apply
that information to the workout?” After all, with a barbell or conventional machine, even by “accentuating” the lowering (negative), you can
only lower what you can lift, which is less than desirable considering
that the trainee is forty percent stronger during the lowering phase of the
rep. Using a barbell necessitated the use of spotters, who would have to
coordinate a handoff of the heavier resistance to the trainee, who would
then lower the resistance. A faulty handoff presented problems and
potential injuries.
Due to this and many other problems, the concept of negative
training and its great promise was lost – until now! X-Force equipment
designed by Mats Thulin of Sweden and his X-Force team of engineers
has taken a giant step towards refining and perfecting the negative-accentuated training system by solving those problems.
According to Dr. Darden, the approach involves a “tilting” weight
stack powered by an electric servo motor. As the user begins the lifting
stroke, the weight stack tilts to a forty-five-degree angle, instantly reducing the selected resistance by approximately twenty-nine percent. At
the apex of the positive stroke, the tilted weight stack returns to vertical,
and then the user lowers one hundred percent of the selected resistance.
For example, on the X-Force Pec Seated Press machine, you select
140 pounds. As you start the positive phase, lifting the resistance, you
are moving 100 pounds (29% less than 140). Quickly, in 0.5 of a sec-
PHILLYFIT | 15
begin to shrink. As insulin sensitivity in the muscle
ond, the weight stack goes back to the vertical
elevates, glucose and nutrients are directed preferposition as you do a controlled negative rep
entially into muscle cells and they expand.”
with 140 pounds (40% more than 100 pounds).
At Main Line Health and Fitness, we have
Ideally, the set is completed in five to eight reps.
found that ONE thirty-minute X-Force session per
So, what are the practical applications
week is all that is needed and in most instances all
of X-Force training? Main Line Health and
that can be tolerated. Very efficient it is; very easy,
Fitness has been utilizing this equipment since
it is not. Since we at MLH&F have most likely had
January 2012. To say that the results that we
the most experience worldwide with X-Force, we
have stimulated are staggering would be an
have somewhat of an understanding about what
understatement. In my own case, at seventy
we have found to be proper protocol. Our evidence
years old, I have found these workouts to be
is empirical and we have not attempted scientific
the most productive of my life. At an age where
research. However, Dr. Darden’s new book, “The
most trainees are simply trying to maintain their
Body Fat Breakthrough,” explains his research into
current levels of strength and halt the inevitable
negative-accentuated training and how it affects fat
ravages of sarcopenia, the degenerative loss of
loss and lean muscular gain. It is valuable reading
muscle mass, I have stimulated lean muscular
for anyone interested in this “revolutionary get-backgains as fast or faster – and certainly more efin-shape program.”
ficiently – than any previous type of training. I
Roger Schwab
MLH&F is comprised of nearly seventy
might add that I have been training for fifty-plus
Main Line Health and Fitness
percent women members and initially presented us
years, having at one time established Pennsylvaa challenge in an attempt to enlist a significant number of women into the
nia state Olympic and powerlifting records in my weight class. My body
X-Force program. What should not have been surprising to us was the
weight is up; my body fat is down, significantly. This is a game-changer,
osteogenic effect of X-Force training. Soon we were seeing bone-mass innot supposed to occur at my age. Younger trainees are seeing far better
creases as well as lean muscle-mass increases. We always recognized that
results, both men and women. Leaner and stronger in a fraction of the
strengthening the function muscle would have an effect on the structural
time! Hyperbole? Hardly! The results that X-Force can stimulate must
bone. Now, we were seeing the outcome on “t scores” first hand.
be experienced to be understood.
In our opinion, X-Force training is paramount to realizing the great poWhat is the SECRET behind the result-stimulating effect of
tential that is possible from medically sound progressive exercise. It seems,
X-Force machines?
from our experience, to be the “next step” if not the final step itself.
According to Dr. Darden, who has done extensive research with this
The results stimulated by X-Force have simply, yet definitely revoequipment in Gainesville, Florida, “X-Force, with its tilting weight stack
lutionized training at our facility. I encourage you to try it. We would be
that overloads the negative stroke with forty percent more resistance,
happy to answer any questions about our programs and our use of X-Force.
makes a deeper inroad (muscular fatigue within the set of an exercise),
Interested trainees can ask for Roger Schwab at Main Line Health
faster and more thoroughly, than does normal training into an exerciser’s
and Fitness, (610) 527-2200.
starting level of strength.”
Darden’s intense research has led him to groundbreaking conclusions regarding hormonal changes and negative training.
According to Darden, “Apparently, the deep inroad into starting
strength, stimulated by X-Force, stimulates the production of growth
hormone (GH) and insulin-like growth factor 1 (IGF-1) that not only
lead to muscle hypertrophy, but can also oxidize fat-cell content at a
faster than normal rate. Releasing fat rapidly is probably assisted by
another related hormone’s anabolic influence on both muscle and fat.
That hormone is insulin.
“Apparently, intense X-Force training decreases the effect of insulin
on fat and increases the effect of insulin on muscle.
“In other words, with negative-accentuated X-Force training, the
deeper inroad diminishes insulin sensitivity among fat cells and they
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PHILLYFIT | 17
By Mary M. Nearpass
B
ringing family together to break bread is one of the highlights
of any gathering. However, bringing family together to toast
bread, wash dishes, cook meal after meal after meal, listen to
customer complaints, and cover payroll, utilities, and taxes can
wear on any family member. After thirty-five years working in the family restaurant, Holly Fosnot grew weary of the constant, g-force stress,
and longed for something else.
Growing up in Lower Gwynedd, Holly married and settled down with
her husband, Rick, and two dogs, Romeo and Julius, in North Wales. Holly
was an on-again, off-again exerciser, like many of us. The long hours, seven
days a week at the restaurant, certainly didn’t make it easy to commit to a
regular fitness regimen. But in 2011, Holly joined the Horsham Athletic
Club, and began sticking with her new routine. She found it served as a great
stress-reliever after long hours at the restaurant. “One day I walked by one
of the ongoing fitness classes held, and I stopped and stared in amazement at
this one class particularly: the Gravity Training System. It definitely caught
my attention, so I went in and tried a free class and that was all it took. I
loved it. I knew I was going to be hooked. What I did not know was this
trainer, Jewel Kessler, was coming in to sub and after I took her class, I knew
I liked her style of teaching. So I immediately switched to her class and asked
her if I could personally train with her. At that time I was forty-five years old,
5’ 1”, and weighed 145 pounds. This was June of 2012.
“When I had my first session with Jewel, she immediately
picked up on my hip discrepancy and rounded shoulders and started
to do exercises with me to help with strengthening and balancing.
I began doing Gravity twice a week, a personal training with Jewel
once a week, and just kept getting more and more addicted, especially
when I started to see my body change.”
Holly began working with Jewel (learn all about Jewel at the end
of this article) for a little over a year. “I was there so much that Jewel,
Donna Vogel, and Brian Schneider (two of the certified personal
trainers at HAC) kept teasing me to go get certified to personal train,”
she remembers. “So one day I was fed up with the restaurant business
and went online and found that AFAA was holding a three-day course
at the Cornerstone Fitness Center in September 2013. I signed up for
it and went and got my certification in September of 2013.”
Holly was on her way to a new way of life, except for one small
side step along the way. Holly was born with congenital hip dysplasia
and was beginning to get bone spurs and osteoarthritis in her left hip,
and was in awful pain. So Holly decided to have the recommended hip
replacement in hopes of relieving her constant pain. Holly was scheduled
to have surgery on November 8, 2013 at Chestnut Hill Hospital, and
asked Jewel to take her fitness to the next level to get her ready for this
surgery. Sure enough, she did get Holly ready. Holly was back at the
gym four weeks later, taking her first Gravity class on December 29. In
February of 2014, Holly was asked if she would like to teach Gravity.
She jumped on it, signed up for the ACE online course, and was hired by
the Horsham Athletic Club in March as a full-time employee.
What Is Gravity?
The effect of gravity usually conjures up images of droopy skin
and sagging eyes, but in this particular case, it definitely works to your
advantage. The Gravity program at the Horsham Athletic Club is the TriState region’s (Pennsylvania, New Jersey, and Delaware) premier Gravity
training facility. It offers the most effective resistance trainings focusing
on functional fitness. It uses the internationally renowned Gravity Training
System (GTS)®, MVe Pilates Chair, and TRX® and suspension training,
as well as P90X small-group training. All trainers bring you the best func18 | PHILLYFIT
DEFYING GRAVITY
FitnessFIT
Holly Fosnot
tional resistance training programs offered in the fitness industry. They offer
workouts that truly change your body, enhance your well-being, and improve
your long-term health. Personalized trainings empower you to work at your
level of fitness while challenging you to improve overall strength, flexibility,
balance, coordination, and cardiovascular condition. Small-group trainings
are offered for all levels of fitness, from beginner to seasoned athlete. No
matter if you are just starting an exercise program or you have been training
for years, people enjoy working out on Gravity at the Horsham Athletic Club
because it is fun, effective, challenging and results are guaranteed!
Gravity small-group trainings offer forty-five-minute strength and
fifty-five-minute Pilates sessions, as well as specialized trainings in MVe
Pilates Chair, TRX, and P90X Remix, in twelve-week sessions. Anyone
can join and see dramatic results with the Gravity Training System (GTS),
which features a moving glide board and eight different levels of resistance.
Resistance is gauged from the individual’s body weight using a cable
and pulley system offering a very controlled and safe workout for your
joints and spine. The lowest incline offers a resistance of five percent of
your body weight. At the highest incline you will use approximately sixty
percent of your body weight. With over 250 exercises you will experience
a different, dynamic, and challenging workout every time you attend. Plus,
the workouts are set in a comfortable boutique-like studio so you can focus
on your own workout and not be distracted by what’s going on in the club.
There are many benefits to training with Gravity at the Horsham
Athletic Club. You will see quick results, reduce and eliminate lower back pain, improve body composition, use your own body weight
for natural resistance, improve range of motion, improve posture and
body alignment, increase total body strength, and improve endurance
and stamina. Plus, the core stabilization benefits are huge to help with
overall joint stabilization and transfer of power. But best of all, your
metabolism will be revved up for up to twelve hours after your workout,
which helps with fat mobilization and energy production.
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Anyone can join Gravity at the Horsham Athletic Club at any time.
Drop in for one workout or sign up for the current session. No matter
what, you will receive an incredible workout that is results-driven and
addicting. The professional, experienced, and well-educated Gravity
Trainers teach you to have the best, safest workouts in the industry. “You
will see results quickly and you will feel better, look leaner, have more
core strength, and define muscles with each workout,” according to Jewel.
In Summary
This is a low-impact but intense workout, from which I could tell
that my muscles would be aching the next day, yet I couldn’t wait to try
it. It’s already a favorite among top celebrities and athletes.
The combination of moves works well, and the freedom to change
the intensity of your workout by increasing or decreasing the incline
means it’s suitable for all abilities. The groups are small so you are guaranteed help and attention from your trainer. Their motto is, “Six weeks to
change your body; twelve weeks to change your life. Guaranteed!”
When Holly first began working out just two years ago, she weighed
145 pounds. She was far from obese, but not where she wanted to be. Today
she is 115 pounds and maintains her weight by consistently working out,
mostly with the Gravity Training System (GTS). Holly works out hard six
days a week, sometimes multiple times a day. Her diet motto is to eat everything in moderation. She doesn’t believe in dieting to lose weight.
Holly, despite her hip dysplasia and consequent hip replacement,
is in the best shape of her life. “I can’t thank Jewel enough for changing
my life. She is an amazing, wonderful, caring person who taught me
one simple thing: to believe in myself! We are now co-workers and
Gravity Trainers together, and I am still learning from her. We also have
an amazing special friendship together. I love her like a sister!”
~~~
Jewel Kessler is Gravity Manager at the Horsham Athletic Club, and a Certified Gravity Trainer, Certified Personal Trainer, Certified MVe Pilates Chair
Trainer, Certified TRX Trainer, and Certified P90X Trainer. Jewel has over
ten years of experience in the health and fitness industry. Her certifications
include Certified Personal Trainer (NASM), Group Fitness (AFAA), Personal
Training (efi Sports Medicine®), Kickboxing (AFAA), Gravity® (efi Sports
Medicine®), TRX® and Suspension (Fitness Anywhere), Pilates Mat
(AFAA), MVe Pilates Chair (Peak Pilates®), Spinning® (Mad Dogg Athletics), and P90X® (Beachbody®). She has had the privilege to be the manager
of the Gravity program at the Horsham Athletic Club since 2008. She has
experience training individuals ages eight to seventy-five years old that have
a wide range of fitness abilities from beginners to fitness enthusiasts, athletes
to seniors. She often speaks about how to lead a healthy lifestyle at community events, seminars, and corporate meetings. She aims to provide trainings
that are challenging, dynamic, fun, affective, entertaining, and time-efficient.
Every day she is inspired by people driven to meet their fitness, nutrition, and
health goals. She is honored to be a part of anyone’s life that is committed to
lead a healthy, positive and fulfilling lifestyle. To learn more about Gravity,
MVe Pilates chair, TRX, or P90X trainings, please contact Jewel at (215)
675-4535, [email protected], or www.TheGravityCenter.com. The
Horsham Athletic Club is at 400 Horsham Road, Horsham, PA 19044.
~~~
Mary N. Nearpass has been working in the healthcare field most of her career: from hospital
administration, consulting and teaching college, to
currently providing motivational speaking, working
in a physician’s practice and freelance writing. She
enjoys the flexibility of her schedule, which allows
her to keep her daughters her main priority and
focus. Mary holds two master’s degrees and her passion is prevention
of addictive behaviors, especially at the adolescent level. After many
recent surgeries from an automobile accident, she is blessed to be back
swimming laps, practicing yoga, and free-weight training.
PHILLYFIT | 19
PhysicallyFIT
Prevent Overuse Injuries...
HowExercise
Becomes
aReal
Pain
By Marty McLoughlin
oes your elbow, knee, hip, shoulder, neck or lower back hurt even
though you are an active healthy person? Has that pain been perD
sistent for more than two weeks? Are you wrapping your joints, applying
pain-reducing ointments or taking anti-inflammatory medications just to
get through a workout? You could be suffering from overuse injuries.
Gyms, personal training studios and boxes are opening up everywhere these days. Big gyms offer lots of fancy equipment and multiple
group exercise classes that may not be familiar to the patrons as instructors are always trying to push the creativity envelope to the limit in order
to draw in a new and larger client base. In the fitness studio or globo-gym
or box, you are hoping that your personal trainer/group class instructor
or coach really understands how exercise program design applies to your
goals and abilities, and that the instructor knows how to guide you safely
through the workouts.
Exercise program design to create a balanced, beneficial result is a
complicated endeavor in a one-on-one situation and even more complex
in a group exercise environment. Try to imagine the level of knowledge
and experience necessary for a coach or personal trainer to meet with
a potential client, assess their abilities, disabilities and current level of
health, and then design an appropriate exercise program to fit that individual. Then, the instructor must be able to recognize the daily, weekly
and monthly results of that exercise program regarding how the client is
healing and progressing or regressing.
Sometimes program adjustments should be made but are ignored.
In a one-on-one environment, it can be difficult for inexperienced
personal trainers/coaches to make critical adjustments and it is almost
impossible in a group exercise environment to attend to the specific
needs of any one individual.
Yoga, Pilates, Zumba and boot-camp classes are not exempt from
the challenges of quality control regarding proper form and biomechanics during group exercise. Today more young people are getting
involved in high-intensity exercise routines. Current physical therapy
statistics show a sharp rise in overuse injuries in the eightteen- through
20 | PHILLYFIT
twenty-five-year-old age category over the last five years. Prior to 2010
there were less intense and better monitored programs like true gymnastics programs, martial arts, and organized sports that had a more experienced, better educated and seasoned coaching/training staff. Now the
fitness industry is being flooded with instructors who may have received
their training/certifications in a weekend workshop and then began to
offer gymnastics, powerlifting, and weightlifting training/classes for
children as young as five years old with absolutely no experience or
understanding of youth anatomy and physiology.
There are many very important factors that fitness professionals
need to be aware of regarding human physiology. Coaches/trainers need
to receive specific training regarding prevention of overuse injuries in
children and adults. Parents of young children need to also be aware of
the imminent dangers of overuse injuries that instructors can unknowingly or ignorantly inflict over time on the joints of youngsters.
It is very difficult for a young child to recognize what is “bad for
their body” and how to effectively communicate that to parents and
instructors without feeling that they will be scolded or ridiculed. It is
during this developmental period in a child’s life that most overuse
injuries begin and they continue through adulthood.
These injuries do not happen overnight. They come from excessive
amounts of organized sports, on-the-job repetitive activity, and improper
exercise techniques. Overuse injuries are not limited to young people.
Consider the sedentary adult who decides to purchase a high-intensity
exercise DVD or to participate a group weightlifting class with no specific one-on-one instruction to support complex movements. They may
quickly suffer from overuse injuries.
It is a challenge for adults to recognize when it is time to stop
exercising through pain and to know exactly how long an injury needs
to rest so it can heal properly. People sometimes think working through
pain earns them a badge of courage but it usually brings more serious
pain and injury. Some exercises can be hazardous without proper-age
based strength training prior to be sure ligaments and tendons are
prepared for the amount of stabilization needed, especially in young
children. Many people, whether they are new to a fitness routine or have
been at it for years, suffer overuse injuries.
The most common injuries are usually preventable. There are basically two types, acute and overuse. Acute injuries are generally the result
of a traumatic event or accident. These would include sprains, strains,
serious muscle tears, and fractures. These types of injuries in fitness facilities are very rare and generally happen to people outside of the gym. The
second type of injury is the one most commonly seen, an overuse injury.
High-intensity training is on the rise —Olympic lifting and numerous
mud-running events have swept the country, so overuse injuries have
been occurring at an extremely accelerated rate. As more people decide to
get off the couch and engage in group class activity where their bodies are
not totally prepared, the downward spiral leading to injury begins.
I spoke to Douglas Armstrong, PT, CHT, and an owner of the Hand
and Orthopedic Physical Therapy Associates, P.C. about overuse injuries
as he sees them frequently in his very busy practice. He is a graduate of
the Thomas Jefferson University program in physical therapy in Pennsylvania and New Jersey and has been at it for the last twenty-four years.
Doug is an avid weightlifter and former nationally ranked and national
record-holding power lifter, so I consulted him because of his unmatched
experience and complete understanding of fitness-related overuse injuries.
He said, “Overuse injuries take time to inflict. They are the result of repeated microtrauma to the tendons and joints. Common examples include
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tennis elbow, lateral epicondylitis, golfer’s elbow, medial epicondylitis,
rotator-cuff tendinitis and impingement, runner’s knee, jumper’s knee,
Achilles tendinitis, patella/femoral problems and shin splints.”
Many of Doug’s clients are suffering from overuse injuries. A great
number of them are young people both from sports programs and fitness-related activities. He said, “The overuse injury starts as a child due to
many factors and they follow us into adulthood. In a youngster or pre-pubescent child, the muscles have not grown or matured to fit the changing
bone length. This creates hypermobility in joints. Many children are overweight (15-22% of children under eightteen), have very bad postural habits, and have muscle imbalances. The bone growth plates have not closed
yet, protecting the living, growing skeleton for proper development. Most
people do not realize that in young girls for example, the bone growth
plates remain open for two years after the menstrual cycle begins.” All the
while, instructors sometimes work children just like adults.
Think about it: as a child after you fell or hurt yourself, did you get right
up and keep going? Sure you did, and that is what most kids will do in sports
and group class activities. Children involved in sports may not want to show
signs of weakness and they simply do not understand the importance of joint
health as it will apply to their adult years. The muscles on a youngster cannot
properly support the joints, they lack coordination and their bodies respond to
training in an entirely different way than adult bodies do.
Doug said, “The amount of growth-plate injuries in children from
repeated impacts is astounding. Most instructors have absolutely no
knowledge regarding bone growth plates, nor do they have the time to
devote 100% of their attention to each individual to be sure that proper
form is being used during sports or fitness activities. Starting young,
people need to get professional formalized specific training to develop
strength over weaknesses.”
Most overuse injuries are preventable with proper training and
exercise program design, including planned rest periods.
Doug also said, “As more mud-type runs and uncontrolled group
exercise activities continue to emerge in the fitness industry, overuse
injuries will continue to be on the rise.” Think of something you as an
adult would take for granted, like throwing a baseball. The ball to us
is light and manageable. We have great muscular control, years of proprioceptive experience stored in our nervous system and great strength
(as opposed to a child). The ball to a young child is large, heavy and
awkward to throw. They have poor biomechanics, hypermobile joints
(not double jointed; there is no such thing), and insufficient muscle/
tendon strength to get the ball to go where the coach may want it to go.
What usually happens next? The coach says “throw it harder” and the
elbow, wrist, shoulder and neck injuries begin.
Let’s try to understand what happens after you exercise. The human
body is a fantastic machine. Its job is to find a way to adapt to every stress
it is put under. As you are working out, your fitness condition actually decreases for twenty-four to thirty-six hours after you are done .Your body
is in a stage of breakdown and repair immediately following a workout
session. This is one of the main reasons that proper post-workout nutrition
and rest are so critical to making gains both in muscle mass and performance. Not allowing your body to rest and repair properly will continue
to decrease your condition (leaving you in a catabolic state) with each
workout that you do. Being sure that your body is getting the appropriate
amount of water, calories, vitamins, and minerals and rest is critical in the
repair process. It will allow you to work out aggressively again. Thirty-six
hours after an intense workout, the muscles, tendons, and ligaments will
have had ample time to repair themselves for the next onslaught. If, however, the next day you perform similar exercises or operate at a similar
level of intensity, those tissues may not have had enough time to repair
and they will start to break down.
Keep in mind that ligaments and tendons are avascular, meaning
they do not have a blood supply or the blood supply is very limited, unlike
PHILLYFIT | 21
muscle mass that is flooded with blood every second. Muscles can heal significantly faster, but the tendons and ligaments can take days to repair. Take
the shoulder, for example. If one day you are doing pull-ups and the next
day you are doing overhead presses and the next day you are doing pushups, that is three days in a row that you have affected every ligament and
tendon surrounding the shoulder joint. There was no time for the ligaments
to repair. It will not take long for those tendons to start to become thickened
and inflamed, which can lead to fraying and eventually tearing.
The repair process of ligaments and tendons is called remodeling. This
process involves both the breakdown and build-up of new tissue. Tissue
breakdown always occurs more rapidly than rebuilding, just like fat storage
happens faster than fat reduction. It is much easier to break tissues down
than it is for your body to repair them, especially if your nutrition is not on
point. Most beginners in exercise routines and fitness programs have very
22 | PHILLYFIT
poor technique, which may predispose them to overuse injuries.
In a group class situation, there is rarely enough time for a single
instructor to monitor the precise movements of everyone in the room.
In my closing conversation with Doug, he said, “The average age and
level of health of my clients has not changed; it is around 45 years
old. My practice has seen a rise in injuries related to exercise trauma
from Crossfit, weekend mud runs, P90X video training, and adolescent sports. The injuries are related to lack of good exercise technique,
poor fitness, and embarking on a routine that is way too advanced for
the participants. Poor supervision and inadequate education of those
teaching and leading these exercise regiments paired with a total lack of
knowledge of human physiology is a major factor in the type of exercise-related overuse injuries I see each day.”
So the bottom line here is that exercise can be dangerous and requires
knowledge, patience, and close professional supervision to insure that the exercise program is safe and
balanced, and provides the desired results.
There is no one-weekend instructor certification
program that is truly adequate regarding transfer of
critical human physiology knowledge. I believe most
people would not make a choice to go to a doctor,
dentist, surgeon or physical therapist who received
their diploma in one weekend. Unfortunately for
the fitness instructors who obtain their certifications
through a weekend course, they can only learn from
making mistakes and injuring people. The ultimate
hope is that trainers learn from their mistakes and
make the appropriate corrections.
The program you are starting should have a
low level of injury instances. Our bodies are in this
for the long haul, so do your research. Our joints,
ligaments, and tendons need to last us a lifetime.
With an appropriate exercise program, good nutritional habits, and plenty of rest, you can remain
injury-free. Listen to your body, never do any
exercise that you are not totally prepared for, and
never be afraid to ask questions. Make sure you are
doing plenty of specialized exercises to help reduce
muscle imbalances. Give your body more rest than
you think it needs, eat clean and organic whenever
possible, and keep those overuse injuries at bay.
Remember, overuse injuries begin when we are
young and follow us through adulthood. It is never
the last thing you did that causes an overuse injury.
It is all the things you have done with poor biomechanics during your lifetime that eventually add up
to exercise becoming a real pain.
~~~
Martin McLoughlin is an ISSA
Certified Master Trainer,
Nutritionist and Functional
Training Specialist. He is CEO of
Extreme Fitness Personal Training
(circa 2001). He has been featured
in numerous magazines, won multiple coaching awards
and has been featured on TV news segments and radio.
He is a sought-after motivational and educational
speaker, offering nutrition and exercise workshops to
school children and adults all over the Philadelphia
area. Martin is a Trainerspace.com, 5-Star rated
personal trainer.
IronmanFIT
p
o
l
e
n
v
a
e
l
D rP ...
u
o
Y ction
A
f
o
By Eric “Fitman” Brown
T
hese are the most real words I’ve ever written. What if you are out
of shape, broken, weak and unhappy? What if you hate your job or
you are with the wrong person? What if you are frustrated, stressed or
are overweigh/underweight? Are you are aging faster than you should
and your life as a whole is not where you want it to be?
My question to you is what in the blue sky are you going to do about
it? Are you going to complain to your friends and family
about how your life is just so awful? Are you going to just
talk about change all day and then take absolutely no action? Are you going to go to the local bar during “happy”
hour and drink your sorrows away in a river of good ole
Jack Daniels? Or better yet, are you going to take some
mind-altering drugs to take your mind off of things?
The problem in today’s culture is a major lack of
accountability. The easy way out is popular like the
number-1 song on the Billboard Top 100. The majority
of folks will turn to the above scenarios when they are
faced with adversity. Many people will complain, talk
that talk, drink excessively or do harmful drugs. And
that tired and common pattern of action has absolutely,
positively no value.
A wise man once said, “The ultimate
measure of man is not where he stands in
moments of comfort and convenience, but
where he stands at times of challenge and
controversy.”
TOD
AY!
Essentially every man and woman on the planet feels great when
they are comfortable. But your true character will be ultimately be revealed when you face adversity. At this point you will either swim to the
surface and move forward or you will sink into the ocean of oblivion
and go backwards.
What will allow you to face adversity head-on is developing a
solid plan of action. In order to make progress in life, you must have a
plan. I know I was a mess before I developed a plan
for my life in 2008.
A plan of action does not have to be hard to
design, but you must develop it in order to change your
situation from negative to positive. A plan without
action is just a dream. You do not want to be “Dave
Dreamer” because anyone on the planet can dream. It
takes a different type of person to put the dream into
motion, take action, and turn the dream into reality.
Are you out of shape? Start exercising today.
Are you broke? This is America; there are many
crafts, hustles, and professions that you can get into.
If I could start my career as a barber and a personal
trainer with no consistent income at the beginning,
then you can start something too.
Are you weak both mentally and
physically? Start to embrace challenges.
A tough challenge will make you tough.
Train hard and enter some competitions.
You will be mentally and physically better
for it.
Are you out of shape?
Start exercising TODAY!
PHILLYFIT | 23
Are you unhappy?
Get involved with something
that consistently makes you happy!
Are you unhappy? Get involved
with something
that consistently
makes you happy.
I love fitness and I
am involved with it
daily. You may love art, music, or even stamp collecting. Make time for
it every day.
Do you hate your job? Most Americans do. Find your passion and
follow up on it. Plan this out smartly so that you are not flat broke in the
beginning like I was. It will be rough in the beginning, but it will pay
off in time if you stay with it and work hard.
Are you with the wrong person? You want to start a family now
and he/she says let’s wait five years? Do you all constantly argue over
everything and I mean every little thing? If you have serious philosophical and life differences, then it may be time to move on. I’m no
relationship counselor, but you being unhappy and stressed is not worth
it. Trust me; I have been there.
Are you overweight? Then it is time to drop the fast food and junk food
and begin to eat correctly and exercise. There are endless resources available
on health and fitness including this terrific magazine, PhillyFIT. I even hear
there is a fantastic website at FitmanPerformance.com. Check it out.
Are you underweight? Stop complaining that you are a hardgainer
and start to lift and eat for real. Lame machine workouts and pathetic
cardio will get you nowhere. You may never be as big as Arnold, but
you can maximize your small frame. I’ve been where you are.
Are you aging faster than you should be? A lot of smoking, drinking, sleepless nights, and poor nutrition are the likely
cause. Begin a plan to slowly cut down your consumption of the smokes and tonics until it is minimal. While
there is nothing wrong with a social drink, pounding
like a frat boy will only add years to your body and
definitely to your face. Aim for seven to eight hours of
sleep, and eat correctly, too.
Are you unsatisfied with where your life is? I
know that by addressing the above health, career, and
relationship issues, your satisfaction with your life will
grow like a freshly planted tree.
24 | PHILLYFIT
I do not have
all of the answers
to develop your
plan of action for
every scenario. But
I can and want to
help you develop
your plan of action when it comes to training, nutrition, and a positive
mindset. Adversity and stress impact us all. But like Rocky Balboa said,
“Life is not about how hard you can hit. Life is about how hard you get
hit and keep moving forward.”
Today is a great day for you to develop or find someone to help you
develop a plan of action to help you move forward. I welcome you to
please watch my video “Plan of Action” at www.YouTube.com/user/Fitman83. I truly hope it can inspire you to make positive changes today!
~~~
Eric “Fitman” Brown is a NASM-certified trainer
(CPT, PES, and FNS) in Philadelphia, PA. As a
former NCAA sprinter, he specializes in strength and
conditioning for athletes, physique training, and
nutrition counseling. He has also competed in the Mr.
Natural Philadelphia bodybuilding competition and
in the Keystone Games powerlifting competition. Eric
trains his clients at the WC Fitness Studio at 6769 Germantown Ave. in
Mount Airy. To reach Eric for training or nutrition plans you can contact
him at [email protected], through his website at www.
FitmanPerformance.com, or at www.Youtube.com/user/Fitman83.
FIT for a Cause
Climb For A Cause on March 21
By Jim Brennan
S
tair-climbing has earned a reputation as a vertical marathon because it requires moving your entire body weight
vertically rather than horizontally. The sport is a total body workout that exerts the cardiovascular system, making
it excellent for cross-training. It also burns roughly twice as many calories as other sports.
Sound enticing? Then give it a try at the American Lung Association’s 9th annual Philadelphia Fight for Air Climb
on Saturday, March 21, 2015. Participants of all athletic abilities are invited to register for the challenge — climb 50
floors, a total of 1,088 steps, up Three Logan Square. Most people who can walk 3 miles are able to climb 50 floors, and
those who don’t think 50 floors is enough can sign up for the Century Climber — 100 floors.
Many people never heard of the Fight for Air Climb until a family member or friend contracted lung cancer and
they registered to raise money for lung-cancer research. That is how Kristin Holubec got involved last year to support
her dad, Bill, an active fifty-eight-year-old triathlete, cyclist, and outdoor enthusiast diagnosed with stage-four lung
cancer. Kristin organized a team, Holubec’s Hunnies, with 22 climbers including her sister Blair, other family members,
and friends. They raised more than $4,200 for the 2014 climb. Her dad lost his battle with lung cancer in May, but that
hasn’t deterred Kristin from setting out to build a bigger team and raise more money for the 2015 campaign.
You can register as an individual, join a team, or start your own team. First responders and the military
form teams consisting of four personnel from the same unit or division who compete in the First Responders and
Military Challenges. The fastest cumulative team time receives awards. The race isn’t conducted wearing their
gear, though competitors are invited to participate wearing gear later in the morning. First responders and military
personnel who wish to participate in one of these challenges can register for those teams. You can organize a team
of family, co-workers, or specialized personnel such as a Law Enforcement or Trade Union team. An awards ceremony is held shortly after the last climber is done with top finishers in age-group categories and gender receiving
medals. Top fundraisers also receive awards.
A post-climb celebration is held at the Tir Na Nog Irish Bar & Grill, 16th and Arch Streets for climbers, family
and friends who enjoy a specially priced breakfast and lunch menu, as well as other specials. A live feed of the
climb will start showing at 8:30 a.m. for anyone who wishes to watch their loved ones climb.
To register as an individual or start a team, go to www.lunginfo.org/phillyclimb. To have your questions answers and to learn about sponsorship opportunities, contact Caroline at (610) 941-9595, extension 414, or email
[email protected]. Registration is $25 plus a $100 fundraising minimum. Registration for the 100-floor
Century Climb is $50 plus the same $100 fundraising minimum.
Facts about lung cancer
• Lung cancer is the leading cause of cancer
deaths in the U.S., killing roughly twice as
many women as breast cancer each year
since 1987.
• Think lung cancer only affects smokers? Think again. More than two-thirds of
lung-cancer patients never smoked, or quit
years or even decades earlier.
• In the last 35 years, the lung-cancer death
rate has fallen 21% among men while INCREASING 116% among women.
Asthma is the leading cause of missed
school days
Studies have revealed that emergency-room
visits for asthma-related incidences in Philadelphia are higher than the national average.
Additional studies have shown that asthma
is greatly impacting Philadelphia children in particular, with
approximately 22% of the area’s children being diagnosed with
asthma — nearly double the national rate. Local Philadelphia
children’s hospitals report that more than 16,000 children make
emergency-room visits for asthma-related incidences each year.
COPD, which includes emphysema and chronic bronchitis, is the third leading cause of death in the U.S.
Contact Information
Caroline Hutchinson, Area Director
American Lung Association in PA
527 Plymouth Road, Suite 415
Plymouth Meeting, PA 19462
Phone: (610) 941.9595; Fax: 1-888-496.5757
Email: [email protected]
~~~
You can follow author Jim Brennan
at Rite2Run, www.rite2run.wordpress.com.
PHILLYFIT | 25
PHILLY’SFITTEST
Fat to fit
Our readers‛ inspirational images and stories
Ahmad Pyett
Personal trainer
Owner of Excel mobile fitness
215-820-3666
Hi! My name is Maureen Brooks,
52, from King of Prussia, PA. In my
mid-30’s I was 160 pounds. Being fit is
about making a choice to no longer be
overweight. I've committed to staying
fit so much that now I have become a
personal trainer at the club I started as a member, Fairmount Athletic
Club in King of Prussia. I am a huge
proponent of body-weight exercises,
especially push ups, pull ups and the
use of TRX straps.
Danladi McSeed
@ World’s Gym
in Northeast Philly
Nicolle Moser, 41-year-old
mother of 2 boys (ages 2 and 12),
an NPC competitor, personal
trainer, group fitness instructor
and manager of Retro Fitness of
Turnersville, New Jersey.
Get your picture in Philly’s FITTEST!
Email jami@phillyfit.com your high-quality photo and caption, including
your name, age, hometown, and where you are or what you’re doing in the
photo! It’s that easy!
26 | PHILLYFIT
Kristin L. Schmid, 32, Philadelphia, PA
12th Street Gym and LIFT Gym in Philadelphia
PetsFIT
Water in the Pool
as important as
Water in the Bowl!
By Natalie Campbell, VMD, CCRP (Rehabilitation)
M
any of us can relate to experiencing surgery, a sprain, or aching
joints caused by arthritis, sports injury or accident. Most likely
our doctor prescribed physical therapy (PT) as part of a treatment or
recovery plan, in addition to, or to replace medication.
But what about our pets who suffer the same conditions such as
surgery, trauma, arthritis or muscle and joint
fatigue? During recent
years, physical therapy, or
more commonly referred
to in the veterinary world
as “physical rehabilitation”
for companion animals has
become increasingly popular and available. Much of
the same equipment is used
with both human and animal
rehabilitation – with slight
modifications and incentives
for four-legged vs. twolegged patients.
What is Physical Rehabilitation?
Physical rehabilitation is the non-invasive treatment of injury or
illness with the goal of decreasing pain and restoring or improving function after skin, bone and ligaments have been injured or compromised.
This is achieved through a variety of hands-on, physical techniques
such as therapeutic exercise, manual therapies and electrotherapeutic
treatments and hydrotherapy.
What is hydrotherapy
(water therapy)?
Range of Motion (ROM) and quality of movement, relaxation and pain
relief. Plus, the sounds and touch of water are mentally soothing.
Which pets benefit
from hydrotherapy?
Most pets are soothed by water (even cats grow accustomed to it).
Benefits are seen specifically
in pets that are athletes and
working dogs; who are in
need of conditioning; who
are undergoing surgery
- before and after; with
neurologic conditions; who
are geriatric experiencing
arthritis, weakness or pain;
or, who are overweight and
in need of weight loss.
Water –
The Perfect
Medium
As one of the earth’s essential elements, water offers many benefits
beyond cleansing and drinking. Water possesses a number of uniquely
amazing properties that provide benefits to a patient that other forms
of therapy do not deliver. In its use for rehabilitation, these properties
include Relative Density, Buoyancy, Surface Tension, Viscosity and
Hydrostatic Pressure.
Relative Density
Relative density of an object is the weight
of the object compared to the weight of an equal
amount of water. This is important in determining
how well an object will float in water. For example, a big dog (50+ pounds) will need more water
than a small dog (less than 25 pounds) to achieve
the same level of weightlessness.
When we think of physical therapy or rehabilitation, we readily think of massage or exercise,
but water has been proven to be a critical element
for patients needing weightlessness and resistance
as part of their recovery and restoration plans.
Buoyancy
What are the benefits
of hydrotherapy
for animals?
Using water in animal physical rehabilitation
fosters strength building, improvement of muscular and cardiovascular endurance, exercising with
increased confidence that may not be present on land, improvement in
Buoyancy is defined as the upward thrust of
water that ultimately creates an apparent decrease
in the weight of a body while in water.1 In other
words, the better the buoyancy, the less weight
and pressure placed on the limbs. This is important as it allows a patient to move without having
to bear full weight on injured, weak or painful body parts, thus allowing
for more effective exercise.
PHILLYFIT | 27
Surface Tension
Surface tension is literally the rigidity on the surface of the water
created where air meets water. This is created when water molecules
stick to one another. This is important because patients must use strength
to break these bonds before forward progress can be made. For example,
a diver has an easier time of penetrating the surface of the water because
he enters it with his hands in a small point as he breaks the surface, vs.
someone belly flopping with all limbs splayed.
Viscosity
Viscosity is a measure of the thickness of a liquid. The viscosity of
water is greater than that of air thereby making it more difficult to move
through water, which aids in strengthening muscles and improving cardiovascular health. Viscosity combined with buoyancy may also help
to increase patient confidence by giving patients exercising in water a
greater amount of time to react.
typically between 83 and 90 degrees Fahrenheit. The pet’s family is present
to provide encouragement and reassurance. Treats or toys may be used
to motivate patients, and chlorine or salt (bromine) are the most common
forms of water sanitizers.
Underwater Treadmill
An Underwater Treadmill is a rectangular chamber consisting
of clear Plexiglas sides. Patients step onto the belt of the dry, empty
treadmill. The door is closed and sealed and water begins to fill slowly
upward from the floor of the unit. Once the water reaches the desired
level the belt is started and moves at the speed determined by the hydrotherapist.
Benefits provided by the underwater treadmill
•
•
Hydrostatic Pressure
•
Hydrostatic pressure is the force that is exerted equally on all
surfaces of a body that is immersed in water. This is very important for
animals with paralysis or who do not move around much as it provides
the benefit of moving excess fluid and blood accumulated in lower
limbs back to the heart.
•
•
Encourages a natural walking or trotting pattern of movement.
Fosters improved active range of motion, especially in extension of joints.
Speed, water level and interval times are tailored to the
patient’s needs.
As water level is increased the amount of weight the patient is
required to bear is decreased.
A valuable tool in gait evaluation as patients walking though
water appear to be moving in slow motion.
Types of Hydrotherapy
There are typically two types of animal hydrotherapy – heated pool
and underwater treadmill. With each treatment, the water temperature is
Heated Pool
Hydrotherapy in a pool or other body of water (such as a lake)
also provides unique benefits. Patients wear flotation devices and are
Emergency/Critical Care - 24 Hour Service
Reid P. Groman, DVM, DACVIM, DACVECC
KimMi Whitehead, VMD
Practice Limited to Critical Care
Jeffrey Barnet, VMD
Elizabeth Bukowski, DVM
Masha McCarthy, DVM
Michelle McClain, DVM
Laura Pell, VMD
Kelly Saverino, DVM
Specialty by Appointment
Surgery
24/7 Emergency/Critical Care
Special Friends. Special Care.
Providing comprehensive state-of-the-art urgent
and advanced veterinary care to Delaware,
Maryland, New Jersey and Pennsylvania pets.
Veterinary Specialty Center of Delaware
290 Churchmans Road |I New Castle, DE |I 302-322-6933
1483 E. Lebanon Road |I Dover, DE |I 302-387-1160
www.vscdel.com
Mark Cofone, VMD, DACVS
Art Jankowski, VMD, DACVS
Scott Roberts, VMD, DACVS
Internal Medicine*
Critical Care
Reid P. Groman, DVM, DACVIM, DACVECC
KimMi Whitehead, VMD
Practice Limited to Critical Care
Radiology
Jeremy Diroff, DVM, DACVIM
Carrie Goldkamp, VMD, DACVIM
Eric Walsh, DVM, DACVIM
Rafe Knox, VMD, DACVR
Yael Porat-Mosenco, DVM, DECVDI, DACVR
Cardiology*
Radiologists and Anesthesiologist
Megan King, VMD, DACVIM
Michael Miller, MS, VMD, DABVP
Practice Limited to Cardiology
Oncology
Rachael Gaeta, DVM, DACVIM
Ophthalmology*
Jeffrey Bowersox, DVM, DACVO
Kathryn Wotman, DVM, DACVIM, DACVO
CT Scan
Rehabilitation with Hydrotherapy
Natalie Campbell, VMD, CCRP
Chelsey Davey, DVM
Kristin Jankowski, VMD, CCRP
David Mazzoni, Hydrotherapist
Acupuncture & Anesthesiology
Laurie Sorrell-Raschi, DVM, DACVA, RRT
*some weekend specialty hours available
REHABILITATION CENTER WITH HYDROTHERAPY
The VSCD Rehab Center offers appointments Monday through Saturday with evening hours. Services include:
underwater treadmill, heated therapy pool and exercise room in addition to Class IV cold laser, thermotherapy,
massage, neuromuscular electrical stimulation, therapeutic ultrasound, and therapeutic exercise and treadmill.
28 | PHILLYFIT
typically accompanied in the water by a hydrotherapist who continually
monitors the patient.
Benefits provided by pool therapy
Provides a non-impact form of therapy beneficial for patients with
balance or weight bearing challenges that would preclude them from
exercise in the underwater treadmill.
Improves active range of motion of joints, especially in flexion.
The hydrotherapist hands are on the patient allowing evaluation as
well as manual gait patterning, resistance, massage, and stretching.
Exercise may be intensified by the use of jets or other devices,
which provide resistance.
Precautions for hydrotherapy
Hydrotherapy is a useful therapy option for most animals, but conditions such as extreme fear, a compromised cardiovascular or respiratory
system, animals with surgical incisions or wounds that are not fully sealed
or completely healed, or patients with urinary or fecal incontinence, vomiting or diarrhea may benefit more readily from land therapies.
A Restoration to Health
Because of the amazing properties of water, hydrotherapy can be an
integral, non-invasive part of a pet’s healing and pain management protocol – allowing both owner and pet to work together to restore health.
~~~
1. Millis D, Levine D: Canine Rehabilitation and Physical Therapy,
Second Edition, Philadelphia, PA, 2014, Elsevier
DR. NATALIE CAMPBELL is a 1998 graduate of
University of Pennsylvania School of Veterinary
Medicine. After veterinary school she completed a
small animal internship at South Shore Animal
Hospital in Massachusetts. She has successfully
completed and passed the Certificate Program in
Canine Physical Rehabilitation at the University of Tennessee and is a
certified canine rehabilitation practitioner (CCRP). Dr. Campbell’s
clinical interests include the application of complementary therapeutic
modalities to decrease pain and speed recovery from injury/illness, as
well as to provide compassionate care for both clients and patients. She
is a member of the Delaware and American Veterinary Medical
Associations. As director of the Rehabilitation Center @ the Veterinary
Specialty Center of Delaware, Dr. Campbell oversees veterinarian-directed programming and is joined by Dr. Chelsey Davey, and Dr. Kristin
Jankowski, CCRP, along with hydrotherapists David Mazzoni and
Nicole Lipson Perella, and assistants Amanda and Hannah.
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The Veterinary Specialty Center of Delaware (VSCD) is a state-ofthe-art veterinary hospital offering advanced and urgent care, as well
as rehabilitation, to companion animals. The main hospital receives
specialty and emergency patients and is located just off of US I-95 in
New Castle, DE, with a satellite location in Dover, DE which sees only
specialty appointments. VSCD specialists are trained in the world’s
most advanced treatments and techniques in the specialized areas of
cardiology, CT imaging, critical care, internal medicine, oncology, ophthalmology, pain management, anesthesia, acupuncture, rehabilitation
with hydrotherapy, radiology/ultrasound and surgery. 24/7 emergency
staff veterinarians are highly skilled to treat and manage all emergencies from trauma to chronic ailments. Our collaborative care approach
ensures that the owner, referring veterinarian and VSCD team work
together to provide the most specialized and compassionate care for our
patients and their families.
PHILLYFIT | 29
NutritionallyFIT
What’s the Point
of a Pre-Workout Supplement?
Most people believe that pre-workout supplements are
nothing more than copious amounts of caffeine that overstimulate people prior to working out. However, the category was
developed as a means to maximize performance while training,
whether it is weightlifting or a more endurance-driven activity.
Plenty of products still benefit athletes in their training in regards
to strength, power output, and endurance.
Most products contain caffeine;
is this going to improve training?
This is entirely dose-dependent. Plenty of pre-workouts are
very high on their caffeine dosage; although this may provide
a quick jolt of energy, it can have negative impacts on training.
Caffeine is a vasoconstrictor, which actually reduces blood flow
by lowering the amount of volume that can pass through blood
vessels. While training, it is always good to maximize blood
flow to ensure adequate oxygen and nutrient delivery. Taking too
much caffeine will impede blood flow and can result in reduced
endurance and/or muscular power output. However, taking a
modest dose, between 100 and 200 milligrams, can stimulate the
nervous system and cause a state of wakefulness and alertness
while having minimal negative effects on blood flow.
What ingredients in pre-workouts
actually boost performance?
Numerous ingredients in pre-workout supplements have
benefits as far as being ergogenic aids. The most basic of these
ingredients would be electrolytes. Electrolytes promote optimal
fluid balance in tissues, which is necessary when the body is
under physical stress such as that produced by rigorous physical
activity. Chelated minerals, which are more bioavailable, are
signs of a pre-workout geared towards maximizing hydration.
Other ingredients, such as L-taurine and glycerol, promote
maximum intracellular fluid volume, which not only elicits a better
“pump” while training, but also ensures adequate water volume
within muscle tissue.
Finally, creatine, one of the most studied ingredients in
sports nutrition, has a myriad of benefits in regards to training
and athletic performance. Its primary function is ATP regeneration. ATP refers to Adenosine Triphosphate, which is used to fire
off muscular contractions in a very short, very intense fashion.
It is the system tapped into by the body prior to the anaerobic or
aerobic system. Higher creatine phosphate stores, one effect of
creatine supplementation, leads to faster ATP regeneration, which
means more power output within a very short period of time.
Overall, pre-workouts have their benefits. Modest amounts
of stimulants coupled with simple, proven, ergogenic aids usually
lead to a more legitimate performance-geared product. Products
like Tru Savage Nutrition’s Tru Instinct combine ingredients such
as those mentioned to deliver a comprehensive workout aid.
30 | PHILLYFIT
FIT15
PetsFIT
Safe Home and Outdoor Cold-Weather
Exercise for Your Dog
Tips to Keep an Energetic Pooch Happy in the House
By Tamar Paltin
Head Trainer, Perfect Pooch
BA, CPDT-KA, AKC CGC Evaluator
W
inter is here! Snow, cold weather, and shorter days are finally
upon us. If you have an active or playful dog, this can mean
more time spent indoors and potentially more home destruction than
you care to imagine. Knowing that your dog needs more stimulation
and energy expenditure, there is plenty you can do to entertain your pup
inside while instilling good habits and behaviors for the future.
While some dogs love to run and play outdoors regardless of the
falling temperature, you may not always want to be out there with them,
which can lead to a pretty frustrated pup. To keep your dogs happy and
warm this winter, plan ahead and prepare some fun indoor activities that
engage their minds and bodies.
Instead of offering your dog a full meal in a bowl for breakfast
or dinner, try making a game of mealtime. This is one instance where
playing with your food can be fun and stimulating. There are many
commercially made puzzle toys on the market today; choosing one your
dog will enjoy is as easy as judging his or her play style. If you have
a smaller dog who likes to chase things, you might want to consider a
treat ball or cube. Larger dogs (or dogs susceptible to bloat) can still
have fun, but consider a stationary board game, puzzle, or wobble
toy. Giving your dogs the chance to engage with their food in a more
thought-provoking manner can give them an outlet for their mental
energy and keep them occupied far longer than a simple bowl feeding.
You can even freeze kibble inside a Kong© with some broth, yogurt, or
peanut butter for a tasty twist on meals.
If your dog is used to regular playtime in your yard or out on a
walk, but you need to curb outdoor time, try engaging in some indoor
fun. One great game to play with your dog is hide and seek. Start with
two people and have some great treats or toys ready. While one person
hides, the other can distract the dog. The hider can then call the dog and
reward with a game or snack once found. This gives the other person a
chance to hide and repeat the game. This is a lot of fun for you and your
dog (especially if you can get some kids in on the action) and can also
reinforce a strong recall. Mixing training into play is an all-around win.
Did you ever build a pillow fort as a kid? Well, you can put your
fort-designing skills back into action to teach your dog some house-safe
agility. Using pillows, chairs, broomsticks, etc., you can build a simple
and safe obstacle course for your dog. Try tunneling under a few chairs,
jumping over a broomstick, or you can even weave around pillows. A
PHILLYFIT | 31
tasty treat or fetch ball can be used to help motivate your pup over the
obstacles. Agility games are fun (and tiring) and can be a great way to get
in some exercise while staying in the comfort of your own home. Indoor
agility can also be a good time to practice hand targets and the “stay”
command if you’re looking to add some training into your playtime.
For those who enjoy outdoor activities regardless of the conditions,
you can start working on sled-pulling or skijoring this winter. Teaching
your pup to pull a sled or you on skis can burn excess energy and let
your dog get a good workout in a safe and stimulating way. You can
even teach your dog to pull a small plow and let him or her help shovel
your driveway or sidewalk.
If you choose to spend time outdoor this winter with your pup, it’s
important to keep a few safety tips in mind. For breeds with a short coat
or short muzzle, the cold can be hazardous, so be sure to bundle them
up in appropriate winter gear and offer plenty of warm play breaks as
needed. If your neighborhood uses salt to prevent ice formation, you
should try to walk your dogs on unsalted areas and be sure to wash and
dry their feet as soon as you get home to prevent paw injuries. For your
own home, you can buy pet-safe salt alternatives to help with any icy
conditions. When you can’t avoid salted areas, foot protection may be
needed but be sure to buy only soft shoes or covers, as hard-soled shoes
can lead to joint injuries for dogs because they do not walk heel-toe the
way people do. You may also notice packed snow or ice on long-haired
pets. Simply use the low setting on your hair dryer or a warm towel to
help break up the larger chunks.
By planning fun and stimulating indoor activities for your dog
this winter season, you can help eliminate boredom and reinforce good
behavior all while keeping you both warm and dry.
Happy training!
~~~
Tamar Paltin is the head trainer at Perfect Pooch in
King of Prussia, PA, a full-service dog-care facility.
Before coming to Perfect Pooch, she attained her
bachelor’s degree in psychobiology from Arcadia
University and began formally working with animals at the Zoological Society of London and, more locally, the Elmwood
Park Zoo before deciding to work primarily with dogs and people. After
fostering and training over 150 dogs, Tamar earned her CPDT-KA from
the Certification Council of Professional Dog Trainers, the only independent certifying body in the U.S. She is also an AKC CGC Evaluator and
S.T.A.R Puppy Educator, and continuously attends seminars and workshops to stay current in dog-training methods and theories. Tamar is busy
titling her bull mastiff, Tzilah, in obedience, rally, and therapy work and
teaching her rescued Lab mix, Cleo.
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
Thanks to everyone for their business in 2014 and we look forward to serving you again in 2015!
393 Langhorne Ave
PLUS
Langhorne, PA 19053
Bucks County Dog Licenses Sold Here
Town & Country Kennel
A “Home Away From Home” for your pet
Oversized Dog Runs
Grooming Services
Spacious Cat Rooms
Pick up & Delivery
Buxmont Veterinary
SURGICAL, DENTAL, HEALTH MAINTAINANCE,
BEHAVIORAL & SUPPORTIVE CARE SERVICE.
SERVICE
Our Professional Staff
Arline Rosenfeld VMD
Jeffrey Stupine VMD
Worldwide Door to Door Shipping
Independent Power source
Aquatic Training & Conditioning
Fully Heated & Air Conditioned
215-752-3661 (Phone)
215-752-7109 (Fax)
www.townandcountrykennel.com
32 | PHILLYFIT
“Treating Every Pet With Dignity And
Compassion, As If They Were Our Own.”
215-741-0148
www.buxmontvet.com
January/February
| 267-767-4205
| www.phillyfi
t.com
November/December
| 267-767-4205
| www.phillyfi
t.com
PHILLYFIT | 33
calendar of events
JAN/FEB
PLACE YOUR
CALENDAR LISTING
BOXED LISTINGS
FOR ONLY $75
CALL 267-767-4205
JAN. 17, FEB. 21, & MARCH 21
Winter Pickle Run Road and Trail Series
3 and 3.4-mile courses; no timing.
Time: 10am
Place: Ridley Creek State Park, Section 17, 1023
Sycamore Mills Rd., Media, PA
Phone: (610) 328-3979
FEB. 7
JAN. 1
SRA New Year’s Day 5K
5K and kids’ races (ages 2-13) in Swarthmore.
Time: Registration 9am; race 10:30am; kids’ races
11:45am
Place: Lamb-Miller Field House, Swarthmore
College, Swarthmore, PA
Phone: (610) 574-6881
Web: www.swarthmorerecreation.org
JAN. 3
Athlete’s Closet Winter Series
Stroller and pet-friendly 5K run or walk.
Time: Registration 8:30am; race 9:30am
Place: Athlete’s Closet, 11 N. Five Points Rd.,
West Chester, PA
Cost: $30
Phone: (610) 692-4922
Web: www.athletescloset.com
JAN. 10
Winter Running Group Training
Train for the Broad Street 10-miler, Hot Chocolate
15K, or Love Run Half Marathon.
Time: 8am
Place: Total Performance Physical Therapy, 1501
Lower State Rd., Suite 308, North Wales, PA
Phone: (215) 997-9898
Web: www.totalperformancept.com
Athlete’s Closet Winter Series:
Run for Love 5K
Stroller and pet-friendly.
Place: Athlete’s Closet, 11 N. Five Points Rd., West
Chester, PA
Cost: $30
Phone: (610) 692-4922
FEB. 14
Cupid’s Undie Run
1-mile run; fundraiser for the Children’s Tumor
Foundation.
Time: Registration 12pm; race 2pm
Place: Philadelphia, PA
Phone: (215) 450-8706
Web: www.cupidsundierun.com
Cupid’s Cranium Run 2015
5K Run/1-Mile Walk
Time: Registration 9am; race 10am
Snow date: Feb. 21.
Place: Pope John Paul II High School, 181
Rittenhouse Rd., Royersford, PA
Phone: (610) 792-0430
Web: www.atleastkids.org
Cupid’s Chase 5K
Community Options Inc. is proud to announce
Not getting results from your workouts?
It’s Time To MIXX It Up!
its Seventh Annual Cupid’s Chase 5K Run at
Hemingway’s Restaurant, 612 Boulevard in Seaside
Heights, NJ. All proceeds will go towards supporting
people with disabilities within Ocean County. It
invites walkers, runners, joggers, and rollers (baby
strollers and wheelchairs) of all ages to come out
and participate. Singles wear Available T-shirts and
taken people/couples wear Unavailable shirts. Even
if you can’t join in the race, come support a great
cause and have a good time doing so!
Time: Registration 8am; race 10am
Cost: Early (before Feb. 13), $30; race day, $50
Phone: Diane D’Orazio, (609) 693-1700
FEB. 21
Fireside Frostbite 5-Miler
Time: Registration 7:30am; race 9am
Wissahickon High School, Houston and Dager Rds.,
Ambler, PA
Web: www.aarclub.com/Frostbite/home.htm
MARCH 7
Athlete’s Closet Winter Series
Stroller and pet-friendly St. Patrick’s Day-theme 5-miler.
Place: Athlete’s Closet, 11 N. Five Points Rd., West
Chester, PA
Cost: $30
Phone: (610) 692-4922
MARCH 14
4th the RunofIT 5K
Benefits the CYO sports of Nativity of Our Lord
Church.
Time: Registration 4pm; race 5pm
Place: 625 W. Street Rd., Warminster, PA
Phone: (610) 662-9609
Web: www.nativitycyo.org/apps/webstore/products
MARCH 21
Fight for Air Climb
Race up 50 flights of stairs in one of Philadelphia’s
skyscrapers!
Time: Registration 7am; race 8:30am
Place: Three Logan Square, 1717 Arch St.,
Philadelphia, PA. Awards and celebration at Tir Na
Nog afterwards.
Cost: Participants are required to register for $25
and raise at least $100.
Phone: (610) 941-9595, ext. 414
Web: www.lunginfo.org/phillyclimb
MARCH 29
Love Run Philadelphia Half Marathon
Time: 8am
Place: Eakins Oval, Art Museum, Philadelphia, PA
Phone: (856) 308-7522
Web: www.cgiracing.com/theloverun/Home.aspx
2015 Kevin Cain Make My Day 5K
Time: Registration 1:30pm; race 3pm
Place: Annunciation Parish Hall, Brookline Blvd.,
Havertown, PA
Phone: (610) 789-1722
Web: kevincain.org
Julianne’s Journey 5K Run/3K Walk
Also kids’ fun run. Benefits scholarship fund.
Time: Registration 7:30am; race 9am
Place: Spring-Ford High School, 350 S. Lewis Rd.,
Royersford, PA
Cost: $25 if you register by March 22; $30 day of;
$15 for kids’ fun run.
Phone: (610) 909-8784
Web: juliannesjourney.com
SKI CLUBS
Blazers Ski Club
Time: September through June on the 2nd Tuesday
of each month at 7pm
Place: Underground Railroad Museum at the
Historic Belmont Mansion, 2000 Belmont Mansion
Drive, Philadelphia, PA
Web: www.blazersskiclub.org
Brandywine Valley Ski Association
A year-round sports and social club dedicated to
promoting skiing (2-3 trips a year in the continental
United States and Europe) and related activities:
biking in summer, sailing weekend trip, happy
hours twice a month, two summer pool parties, a
holiday party, concert picnics at local wineries and
Eagleview, camping and more!
Time: General meetings are held the first
Wednesday of each month September-May at 6pm.
Place: Brickside Grille, Eagleview Town Center,
540 Wellington Square, Exton, PA
Web: www.brandywinevalleyski.com
Buck Ridge Ski Club
Place: Bryn Mawr, PA
Web: www.buckridgeskiclub.org
Bucks County Ski Club
Place: Doylestown, PA
Web: www.buckscountyskiclub.com
Central Ski Club
Place: 76 Kelmar Ave., Frazer, PA 19355
Phone: 610-644-8898
MIXX Fitness: A Personal Training Approach To Group Fitness
Not everyone can afford a personal
trainer, but at MIXX Fitness, our
customers are our clients! All
instructors are certified personal
trainers, and our small group classes
of under 10 people provide personal
attention and supportive relationships to help you reach your fitness
goals once and for all!
MIXX Method: It is imperative to
change your workouts regularly. MIXX
Instructors will do this for you! Our
schedule is full and constantly changing. Class formats include: Spin, TRX,
Kettle Bell, Pilates, MIXXed Drills HIIT
Class, MIXX In Motion: Jump Rope
Conditioning Class.
MINI MIXX: We have just added Kids'
Fitness to our schedule! Kids' Flex &
Core: Pilates Based Class and Kids'
Fit: Cardio and Strength Endurance
Training. Classes are grouped by
ages. 4-7, 8-12.
124 East 7th Avenue
Conshohocken PA 19428
Visit us online:
www.mixx-fitness.com
215-290-4484
PHILLYFIT | 33
Eastern Pennsylvania Ski Council
Web: www.easternpaskicouncil.org
Main Line Ski Club
Ages 21 and over. Upscale ski club featuring
numerous social activities throughout the greater
Philadelphia area. Trips to Europe, Western and
Eastern U.S. Partners with Philadelphia Sailing
Club. Also does bicycling and tennis.
Time: Meets every second Tuesday of every
month, September-April.
Place: Crowne Plaza Hotel at King of Prussia Mall,
King of Prussia, PA
Web: www.mainlineskiclub.com
New Hope Nordics
A ski club in the Middle Atlantic (Philadelphia area)
that is 100% dedicated to cross-country skiing.
Place: 2562 Ogden Ave., Bensalem, PA 19020
Web: prnt4u.com/nhn1.htm
Penguin Ski Club
Time: General meetings held first Tuesday of each
month (September-April) at 8pm
Place: Phoenix Sport Club, 301 W. Bristol Road,
Feasterville, PA
Web: penguinskiclub.com
Tiroler Ski Club
Web: www.tirolerskiclub.com
Wissahickon Ski Club
Place: 265 Barren Hill Road, Conshohocken, PA
Web: www.wissahickonskiclub.com
ONGOING
South Philly Striders Running Club
“Yo! Get in shape!”
Times: Scheduled runs that leave from Front
and South Streets: Tuesday, 6:15am, Thursday,
6:15am, Saturday, 8am
Scheduled group run meeting at 6th and Race
Streets that runs across the Ben Franklin Bridge
(the Travis Bridge Club): Wednesdays, 6:30pm
(Summer hours: 7pm May 1-last summer
Wednesday in September)
Web: www.southphillystriders.com
High Road Cycles Saturday Morning Ride
Average speed is 16 mph. You should be able
to comfortably ride within this average speed,
including some challenging hills, over 30 to 40
miles. Ride is weather permitting.
Time: 8-10am
Place: High Road Cycles, 73 Old Dublin Pike, Suite
4, Doylestown, PA, and 165 W. Lancaster Ave.,
Wayne, PA
Phone: (215) 348-8015 and (610) 687-1110
Web: www.highroadcycles.com
Bikesport Mountain Bike Rides
Mountain bike required.
Also: Fix-A-Flat clinic, first Saturday of the month,
9:30am
Place: 325 W. Main St., Trappe, PA
Phone: (610) 489-7300
Email: Ginny Politz, [email protected]
Web: www.bikesportbikes.com
Bicycle Club of Philadelphia Rides
Sunny Sunday Afternoon D-Level Ride and
Instructional Ride. Sundays throughout the year.
The ride will depart from the formal entrance to the
Azalea Garden at 12pm. D rides are generally 1020 miles at a pace of 8-12 mph. Helmet, bicycle in
operating condition and water are required. Snacks
are strongly advised. Please check the ride calendar
on the website for specific details and ride leader
contact information for any questions. Organizer:
Christopher Allan Shelton, [email protected],
(484) 557-8627.
Sunny Sunday C Spin-Off: The ride will depart
from Italian Fountain behind the Art Museum,
Philadelphia, PA at 12:15 pm. Usually 25-35 miles,
usually with a lunch or snack stop. Organizer: Tom
Witt, [email protected], (215) 665-5578.
Wissahickon: Sundays through March 15; 9:30am
at Wissahickon Gorge, Fairmount Park, Philadelphia,
PA. Organizer: Debbie Hoellein, [email protected],
(215) 833-5545.
Valley Forge Winter Ride: Saturdays through
March 28 and Sundays through March 29; 9am
at Valley Forge National Park, Valley Forge, PA.
Organizer: Richard L. Wagner, roadrich@hotmail.
com, (215) 410-1331.
Sunday Afternoon (Post-Hike) Winter Ramble
Free Hash Browns
34 | PHILLYFIT
Ride: Through March 8. The ride will depart from
Bruno’s Diner, Northwestern and Germantown
Aves., Philadelphia, at 1:20pm. Scenic, 30-ish mile
loop, usually through Montgomery County or Lower
Bucks, with a brief rest stop. Please bring lights.
Please ensure that your bike is ready before start
time. No ride Feb. 22. Organizer: Linda McGrane,
[email protected], (267) 251-7862.
Nighttime Phoenixville Dog Ride: Wednesdays
through March 25; 7pm at Reynolds Dog Park,
Longford Rd, Oaks, PA. Organizer: Rick Christie,
Conshohocken night rides: Tuesdays through
March 31; 6pm at Jacobs Engineering Parking Lot,
Conshohocken, PA. Paces 13-17 mph depending
on who shows up. About 25 miles to Lloyd Hall at
Boat House Row. BRIGHT headlight and taillight
required. Part of the ride is on the Schuylkill River
Trail that has no lights. Various ride leaders. Bring
a snack and something to eat. Rain, wet roads, or
temps below 30º cancel. Organizers: Elliot Titcher,
[email protected], Claire Tanzer, jctanzer@
comcast.net, John A. Dwyer, [email protected],
and Samer Eid, [email protected].
Horsham Power Line Trail Ride: Thursdays
through March 26. The ride will depart from
Power Line Trail on Dresher Road in Horsham,
PA, across from the hotel at 6pm. Distance: 25
miles. Organizers: Elliot Titcher, etitcher@thecpa.
com, Claire Tanzer, [email protected], John
A. Dwyer, [email protected], and Samer Eid,
[email protected].
Friday Frolic with Linda. Through Dec. 25, 2015.
The ride will depart from various starting points
at 9:30am. Distance: 45-50 miles. Explore pretty,
peaceful roads in suburban counties: Montgomery,
Bucks, Chester, etc. Organizer: Linda McGrane,
Main Line Cycles Brisk Ride: Saturdays
throughout the year. The ride will depart from Main
Line Cycles back parking lot, Narberth, PA at 9am.
Speed: 16-17 mph, distance: 40-55 miles. Great
roads with low traffic. Narberth through Bryn Mawr
and out to Waynesborough Country Club. Then
south to Ridley Creek State Park. Back through
Villanova (and Gladwyne if the group wants more
$1.99
with any breakfast sandwich
at regular price
small hot latte
Expires 1/15/2015
Expires 1/15/2015
hills). No one gets dropped. Speed determined by
the group. Bring a snack for brief mid-ride break.
Rain cancels. Organizers: Jeff Diacik, jdiacik@tcco.
com, (215) 783-8537, and Derek Barnes, derekb@
comcast.net, (610) 246-3917.
Saturday C+/B- Ride: The ride will depart
from Italian Fountain behind the Art Museum,
Philadelphia, PA, at 9:15am. Speed: 13.5-15 mph;
distance: 55+/- miles. Bring money for the rest stop
at Wegmans in King of Prussia. Organizer: Gene
Sobel, [email protected], (215) 669-7573.
Web: www.phillybikeclub.org
Weekly Wednesday Group Runs
Time: 6pm
Place: Jenkintown Running Club, 416 Old York Rd.,
Jenkintown, PA
Phone: (215) 887-2848
Web: www.jenkrun.com
Thursday Night Group Runs
Finish at Lululemon for a yoga stretch!
Time: 6pm
Place: Philadelphia Runner, 1601 Sansom St.,
Philadelphia, PA
Weekly
Phone: Laura, (215) 972-8333
Web: www.philadelphiarunner.com
DiabetesTech
This group meets every three months on the first
Wednesday evening to discuss issues pertinent to
insulin pump use. Topics include research updates,
new technologies, management techniques,
lifestyle issues and creative problem solving. Each
meeting features a guest speaker or interactive
activity. Refreshments are served.
Place: Integrated Diabetes Services, 333 E.
Lancaster Ave., Wynnewood, PA
Phone: (610) 642-6055
Web: www.integrateddiabetes.com
Delaware County Pennsylvania Road Runners Club
Web: http://www.delcorrc.com/
For information, contact
Patricia Roschetz
Director of Admissions
215-672-5050 ext. 268
[email protected]
www.archwood.org

BICEPS! - Philly Fit

Transcription

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