S - Philly Fit

Transcription

S - Philly Fit

Serving Bucks, Montgomery, Philadelphia and Delaware Counties
COMPLIMENTARY
January/February 2008
everything
Health
& Fitness
You Can
Imagine!
E
L
B
I
C
LE
INVVINICN
E PAPA
Valentine Eyvon Aprile, 35
Bethlehem, PA
Dan Briere’s
Got the
EXTRA EDGE
YOGA
A Cross Training
Alternative
YES!
Healthy Pets
Section Inside
Girls Can Be
Ironmen Too!
www.PhillyFIT.com
X I PhillyFIT
January/February • 215-396-0268 • www.phillyfit.com
X I PhillyFIT
Serious Care Starts Here.
Offering Orthopaedics and Sports Medicine
Services in Newtown Square, PA.
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Discover the
SexyNewYou at Bliss Avenue
7th
LOCATED AT
VELOCITY SPORTS PERFORMANCE
" Great athletes aren’t born, they are made!"
700 Veteran’s Circle, (Jacksonville & Street Rds.) Warminster, PA 18974
SUNDAY, MAY 4TH - 11:00 TO 3:00
Come to the PhillyFIT 5K walk/run prior to the bash...
held right at the bash location! Party at the BASH after your walk!
Call for registration details. Proceeds going to WAGS animal rescue.
JAZZ
LOUNGE
live band and
wine bar
FITNESS ADVICE
HEALTHY COOKING
LESSONS
HOME WORKOUT IDEAS
HEALTHY DIET
ADVICE
Bring the Kids for Fitness,
Music & Fun with Miss Amy!
Often seen entertaining at the World Cafe!
215.396.0268 or phillyfit.com for more information
VENDOR
SPACE
$325
per booth
contents
PHILLYFIT family
YOGA
Published by: Jalynn Concepts
Publisher: Jami Appenzeller-Yancey
Assistant to Publisher: Faith LaRosse
Art Direction & Design: King Design, LLC
pg.14
Cover Photography: Photo of Valentine
taken by Joe Chielli, Church Street Studios.
Photo of Vince Papale’s family taken by Bill
Mason photography. Photo of Danny Briere
provided by the Phila. Flers organization.
Copy Editors: Heather Hoehn, Elizabeth
Evans, Bev Appenzeller, and Mary Nearpass
Distribution Manager: Jim Appenzeller
pg.28
articles
Calendar Of Events: John Beeler
Ad Sales:
Jami Appenzeller-Yancey
[email protected]
Rita Henry
[email protected]
Publisher’s Page ......................................... 8
Yoga as a Cross-Training Alternative.... 14
The First Step........................................ 16
Editoral Photographer:
Bill Mason
Sweet Surrender.................................... 18
Eventing:
Lloyd Yancey & Jami Appenzeller-Yancey
Marathoners, The Phila. Marathon........ 20
Yes, Girls Can Be Ironmen Too............. 22
Acne Induced By Exercise..................... 26
Building Your Child’s Confidence......... 27
Vince Papale.......................................... 28
Philly’s Fittest........................................ 30
INVINCIBLE
Vince Papale
pg.45
Danny Briers......................................... 32
ASK Fernando...................................... 35
Metamorphosis...................................... 38
Greater Expectations............................. 40
Build Your Own Personal Brand........... 43
Choosing Your Canine Companion...... 45
Physical Therapy For Animals............... 48
Rabies.................................................... 50
The OFF Season.................................... 57
Belly Dancing, An Ancient Art............. 60
Calendar of Events................................ 62
Treating Frequent Headaches................ 68
Stargazing: Healthy Horoscopes........... 64
The PhilltFIT Challenge....................... 66
6 I PhillyFIT
Distribution Assistant: Derek
Appenzeller-Exner, Charles Peeples,
Michael Lougin
Choosing a
CANINE
Companion
All inquires are welcome...
Call us NOW! 215-396-0268
Toll Free: 866-PhilFIT (866-744-5348)
Fax: 215-396-0288
www.phillyfitmagazine.com
[email protected]
Advertising Deadlines:
Reservations for the
March/April 2008 issue:
February 5, 2008
Ad Copy Due By: February 10, 2008
Payment Due By: February 10, 2008
PhillyFIT Magazine is a news magazine with emphasis on
health, fitness and leisure. PhillyFIT Magazine is printed bimonthly, distributing 60,000 magazines tomore than 2,000
locations in the Philadelphia, Bucks, Delaware and Montgomery Counties. Address all submissions of advertising,
calendar entries, photos, inquiries and letters to the above
address. PhillyFIT Magazine does not assume responsibility for unsolicited materials. PhillyFIT Magazine will assume
that all unsolicited materials are being submitted for possible publication and should the material be published, no
fee is due to the submitting party. It is our understanding
that the submitting party holds models’ releases on photographs submitted. Physicians’ Pages are paid advertisements. PhillyFIT Magazine does not knowingly accept false
or misleading advertising or editorial content, nor does the
Publisher assume responsibility should such advertising
or editorial appear. PhillyFIT Magazine reserves the right to
edit letters to the editor and other submissions for clarity and
space availability, and to determine suitability of all materials
submitted for publication. Before implementing any exercise
or diet modification mentioned in PhillyFIT Magazine, readers
are advised to consult with their physicians. No reproductions of printed material are permitted without the consent of
the Publisher. All rights reserved.
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30
1/31/08.
7 I PhillyFIT
publisher’s page
How to Have
the Best Ex of
Your Life
How lucky I am to start with a blank page each issue to help navigate
my own daily life. I wish everyone had his or her own Pub Page, but
that also would mean that everyone would have their own magazine.
With that, comes deadlines and printing issues. Come to think of it,
perhaps that’s why blogging is so huge… I digress. Perhaps you actually
DO have your own mini-magazine; it’s just not published like mine.
I am sure it’s filled with endless chapters, some laughable, some not.
Sometimes I find it hard to believe that I’ve lived through some of
mine, and even feel motivated to keep on trying to start new ones.
Each time I think about a topic, it occurs to me that I can’t be the only
one going through whatever I’m going through at the time. I can’t be
the only one with occasional fears, ridiculous insecurities; the need to
vent or the desire to share my experiences so that someone out there
might learn by my actions or mistakes. I do enjoy putting my own spin
on things – “life’s curveballs remedied,” if you will. So, here I go again
giving you front row VIP access to my world and my personal (well not
anymore) Ex-periences and growing pains.
...out with
the OLD
The Battle of the Ex’s...
Lately, I feel like the Dr. Phil in me really needs to be unleashed.
I continue to hear Jerry Springer-style horror stories from my gal pals
and guy buddies. It seems like everyone’s “Ex” has gone insane.
But why on earth does it have to be that way? Sure, there’s history
there. Perhaps children are involved, which means good-bye never
means good riddance. I think adults need to start acting like adults and
leave the past behind; just close the door and move on. I think back, did
I act nutty too? Gosh, I hope not. I am embarrassed for others when
I see them behaving that way. What did I do to salvage myself during
a failing relationship? I survived and walked with a clean slate, more
than once, but how? I find myself thinking about this lately, when asked
8 I PhillyFIT
Photo taken Dec, 2008 by Joe Chielli, Church Street Studios
No, that’s not a typo. Sorry, no tips on how
to find your G spot among these pages today.
I’m thinking that everyone needs to find their
own “Me” Spot. The spot in your gut (and
your brain) that dispenses self pride and self
worth! The spot that says it’s okay that your
relationship didn’t work. You still matter.
Life still goes on. This too shall pass!
to give advice to Janice, my girlfriend who is simply wigging out and
making a fool of herself with her Ex-treme behavior and antics. I try
to remind her that although I am gleefully ecstatic with the man in my
life now, I do carry a bit of baggage. But I can honestly say, I’ve always
prided myself with knowing that “I walked in like a lady, and did my
best to walk out like one too.” I’m sure I invented a new curse word
or crude gesture along the way, but that’s about as far as I went on the
loony scale.
With over fifty percent of all marriages ending up in divorce court, we
need to be able for someone to stand up to say, “Hey, he’s just not into
you!” – Wait, er…that was already said. Maybe, “Hey, let’s all play nice.
It’s true, life really is short!” I know, easier said than done, when it’s
YOU who is sitting in the painful rejection seat. So, off I go to think
about this for a minute, so I can sort it out with you, out loud, here on
paper, just how we should handle ourselves when our worlds seemingly
fall apart, or crack into two.
Having an Ex-orcism?
I can’t help but wonder - don’t those irrational, emotionally-charged
Ex’s out there have any pride? Don’t they want to maintain the
friendships that they cultivated during the “good years” of the foiled
relationship? Whether you’re an Ex-boss, Ex-friend, Ex-lover, Ex
co-worker...Ex-con(ha)...whatever...why lower yourself and give in to
the drama? Do you really want to become a monster in the eyes of your
nemesis? Do you really have to give into schoolyard nonsense? Do you
have the moral make up to just say no? Or are we all just too burned, too
bitter or just too hurt to move on? Are we a nation of broken people and
stomped-on hearts? Does disappointment and pathos prevail or can we
all just brush ourselves off and get back on that bike and ride it through
the trying times? Can we avoid Ex-orcisims all together?
thinking that “The One” got away. We are different people as we
mature and develop and if our lovers don’t mature and develop with us,
well, that just isn’t the behavior of a soul mate after all, right?
• Revenge is never a good idea
Don’t let negative emotions unleash your inner eighth grader or your
inner Glen Close. I know a borderline psychotic woman who actually
got a job at her Ex’s firm just to monitor his actions and would torture
him daily by eating in the cafeteria when he did, taking breaks when he
did to spy on him and even sent him emails laced with contempt.
He ended up leaving the firm and her fate was working in a place that
she loathed. No winners there.
• Lean
on your friends, but don’t use them as
quasi-therapists
Don’t turn into a crazy Ex yourself. Try to avoid stooping to such levels
at all costs. If you’re feeling like you need to cast a spell or stick 1,000
pins in a voodoo doll, then go ahead, but don’t do anything irrational.
Sometimes the best thing to do is just let all your feelings go over a
martini or two (Sex In The City Style). Beware not to drone on and
on about your woes. Remember, everyone has problems, even if on the
outside it doesn’t appear that way. Limit your sob stories to one hour
and offer to let your friends confide in you about their issues.
(This will take your mind off of your pathos and give you a better
perspective about life’s little speed bumps). I’m not advocating alcohol
consumption here, but rather an intimate get together with friends that
have known you a while – before you even met your Ex!
Have an Ex-cellent adventure instead!
I say buck the system! To me, being an Ex can be Ex-hilarating,
Ex-onerating...go ahead, fill in the blank with any positive “Ex” word
and I challenge you to embrace that mentality when/if it’s your turn
to be the dreaded “Ex.” Think about it, what a perfect opportunity to
join a gym, make yourself HOTTER than ever before. What better
way to really show your Ex what they are giving up! I’m telling you,
the gym can be quite the escape, or shall I say the “Ex-Cape!” When
you’re pounding the pedals on that spinning bike and imagining that
certain someone standing right before you, your pace gets stronger and
your legs pedal faster/harder and before you know it you really have
“sweated the small stuff ” right out of your system. And who knows
who, or what, might even be in that spinning room, right next to you!
Mr. Right? Probably not, but maybe Mr. Right Now. Perhaps a friend,
a new workout partner you wouldn’t have entertained IF still in that
relationship. I believe that if you are doing the right thing, acting the
right way, taking life by the horns, even when you think it’s not fair,
there is some kind of “reward” if you will, waiting for you for being so
good, proper, poised/keeping your composure. Take the high road;
you might be pleasantly surprised by the path that lies ahead.
...into the
NEW
Below are some tips and tricks to keep in mind when practicing safe
Ex. Too bad there’s no magic pill available to take away some of the loss
and pain. The best you can do is to hold your head high and keep these
pointers in mind…
• Soul mate, schmolmate
There really are a lot of fish in that sea. Don’t fool yourself into
Photo: Joe Chielli
Practice Safe Ex!
X9 II PhillyFIT
PhillyFIT
• Harry was right
Harry really could never be friends with Sally. So in real life can men
and women “just be friends?” I say more likely no, than yes, especially
if they shared intimacy in the past. Women may look for crumbs of
attention after a man walks out on the relationship. Ladies think about
the last time you ate a plate full of crumbs, not very satisfying, right?
Devote some time to “cleansing your environment.” Take his number
off your speed dial. Un-save those “cute” messages of yesteryear.
Put new pictures in those frames. Do it now or you’re bound to mourn
the relationship for longer than you actually need to.
• Nobody needs an Ex buddy
We left out the “S” for savings, as in women should be saving
themselves for men who really love and care about them! Many say that
the best way to get over a man is to get under a man. Hmmm,
I disagree. There’s no need for a 3:00 am booty call or drunken dialing
games. This is why they invented Pino Grigio, a good book and hot
baths. Hell, ever try hitting the gym at 10:00 p.m.? Believe it or not,
there’s something really awesome about showing up at that hour for a
killer workout! It’s surreal, or peaceful, or better yet, maybe what
I am trying to say is that it’s nice to do something TOTALLY FOR
YOURSELF, and trust me, the ‘after’ feeling is as good as your past
“after” feeling with your partner. It’s called euphoria I think? Let your
workout high be the better high of choice for the time being.
• Don’t make an ass out of you and me
Don’t assume that your Ex is tripping the light fantastic. Don’t have
delusions of grandeur that he is out until 2:00 a.m. partying it up at
the Playboy Mansion with Miss May, June and July. Dumpers quite
often go through the same sense of loss as dumpees. They also have to
take you off their speed dial, out of their picture frames and off their
mind. And remember, while he is mourning, you’re now hitting the
workouts with such vengeance, be the one feeling a lot better than your
partner might be. (Oops, didn’t I just say ‘no revenge’? Okay, this kind
of redemption is the ultimate, getting a kick-ass body is where we draw
the line.)
• Love
means never having to say you’re sorry?
Bull-lo-nee!
Why am I a bit of an Ex-pert on this topic?
I’ve had some Ex-perience in this area, and I’ve spent a lot of time on
the treadmill thinking about how I contributed to my past successes
and failures. I made myself a promise not to step off that machine until
I had thought of something I could do to better.
Ex #1:
Well, I was just too young and immature to understand the
commitment that I had made. I had spent way too much time with
Wedding Barbie in my youth. He was, and still IS, a very nice guy.
It’s just that I was overwhelmed and essentially smothered by his love at
that impressionable time. We chose to have a child right away - a total
blessing that couldn’t have been a better decision. But we were too busy
trying to make it when maybe we needed to spend some time slowing
down and enabling us to grow up. Maybe we should have explored
the world together. I found myself overwhelmed. Thank God, I was
instinctively a loving mother with a drive to do what was right for my
son. But I had lost my ability to know what was best for my marriage.
Had I known the power of couples’ therapy back then…
Ex #2:
Admittedly, this topic is still a bit raw. They say everyone has a stinger
in life…this one is mine. Looking back, I must have overcompensated
for bailing on Ex #1. So, I tried extra hard with this one. It’s called,
“evergivesomeonetoomanychances?” That was me. I gave it more (too
much) time, was more (too) understanding and was more sensitive and
sensitized having gone through the first failed relationship. Perhaps,
I tried a little too hard, if there’s such a thing. Maybe I was a little
too text book (Pot roast anyone?). Was I feeling a bit tormented and
paralyzed by not knowing how to act or who to be anymore? Uh, that’s
a big fat yes. I had lost Jami (my “me” spot) somewhere between #1 and
#2 and I promised myself that I’d never allow #3 scramble my head or
my heart in that way again.
#3: No Ex
He is all that. I’ve finally figured it out, and this one has me ready to
give up my “me” spot and enter the joy of a “we” spot.
For the record, I wouldn’t change a thing about my past or the decisions
If you, or your Ex, are too proud to admit that something went wrong
that I made. It was a rough road getting here, true. But I am quite
in your relationship (and perhaps he/she contributed to its demise),
proud of today’s Jami, a woman who can appreciate #3, (Lloyd, the
then take the “I’llbethebetterperson” road and help reach closure by
hubby), completely with every inch of her being. I am not sure if I
offering the illusive olive branch. Even if you’re not the one who is
ever thanked my ‘Ex’s’ for helping to make me who I am today. Maybe
at the source of the break up, acknowledge that a new chapter is now
that should have gone along with the “I’m sorry” part. I hope somehow,
starting. SAY YOU’RE SORRY. It’s easy, it really is. You might not
some way, I may have touched them, too- the good, bad and well, yes,
be sorry that he cheated on you, but you can honestly say you’re sorry
the ugly. It’s all good now. I took the personal time to make peace with
that the relationship is over. Show that wonderful, compassionate side
each dark period. And what’s nice, my #3 THANKS ME for what I’ve
one more time to the soon to be “Ex”, it will not only make you feel
done to bring myself to our table, complete and whole: ready for love
good to remind them of your better qualities, but it will hopefully help
and togetherness.
them open a window to reciprocate and start the amicable breakup.
After reading this Pub Page, I hope that all of you (especially those
Acknowledge that when it was good, it was great! “I am happy to have
who are going through the Battle of the Ex’s) can find your own “me”
had this time with you, you know, you taught me XYZ-ABC, I’ll never
spot as you regain normalcy or equilibrium. Everyone’s healing period
forget the lessons I have learned from you” or “I’ve learned a lot about
and coping skills are different. This much I know.
myself through our journey together.” Because you know what, it’s
And one last plug for the gym: instead of spending all the dough for
likely true. You ARE a better person, or, hopefully, you are. Actually,
lawyers, use some of that money to invest in a good personal trainer!
make sure you are. Again, don’t waste your time pussy’ footin’ around.
I really do believe that a good workout can provide an outlet for
Recognize the good, channel it in to a place in your heart where it
aggression and emotional turmoil. Even certain stretches/yoga classes
belongs, and get yourself ready to share that wisdom with your brain,
can cleanse the mind and help with sadness, loneliness or depression.
the next time opportunity knocks again for a potential relationship.
10 I PhillyFIT
Heck, just getting out there and walking will help. I know it’s cold
outside, but there’s something Ex-citing about bundling up! Take a
winter walk through the neighborhood; admire the beauty and stillness
of the season. Notice the details, the way snow looks on holly leaves,
the smell of a fire burning somewhere in the distance, the interesting
shapes of icicles. And while there will always be a voice inside of you
wondering what that icicle might look like stabbed in the eyeball of
your Ex, know that visualization is always better than playing out
our spiteful actions in reality. There are no consequences to private
thoughts. Set a good Ex-ample for all. I’ll leave you with a funny quip
that a good friend of mine told me recently: “Jami, don’t worry, we
ended the relationship amicably and if you want to reach him, you can
email him at lyingcheatingsonofabitch.com.”
Ex’s and Oh’s,
Favorite Quote of the Month:
ATTITUDE by: Charles Swindoll
The longer I live, the more I realize the impact of attitude on life. Attitude,
to me, is more important than facts. It is more important than the past, than
education, than money, than circumstances, than failures, than successes, than
what other people think or say or do. It is more important than appearance,
giftedness or skill. It will make or break a company... a church... a home. The remarkable thing is we have a choice every day regarding the attitude we
will embrace for that day. We cannot change our past... we cannot change the fact
that people will act in a certain way. We cannot change the inevitable. The only
thing we can do is play on the one string we have, and that is our attitude...
I am convinced that life is 10% what happens to me and 90% how I react to it. And so it is with you... we are in charge of our attitudes. letters to the publisher
Dear Jami,
I’ve wanted to tell you that I was
so excited to hear about your
pregnancy…and that it’s a girl!
I know that you have such a strong
and resilient spirit and that has
enabled you to raise two boys
so successfully on your own. But
along with being a strong woman,
you embrace and possess all the
positive elements of feminism,
resulting in a combination that
not many women have. I think it’s
awesome that you now will have a
little girl to rub off on and who will
learn these traits from you…she is
definitely bound to be one tough
cookie, and all the little boys out
there had better watch out!
Natasha Shapiro, Temple University
Student
Dear PhillyFIT,
Hello my name is William Erb and
I currently live in Huntingdon Valley.
I have seen Jami Appenzeller in
LA Fitness a few times since I have
been going there. She recently had
a baby at Doylestown Hospital,
the reason I know that is my Aunt
is a Nurse there. She told Jami
about me and how well I am
doing. Well, to give you a little
background on where I am at
right now, I started going to Weight
Watchers on January 31, 2007; at
the time I weighed 392 pounds,
actually, almost at that 400 pound
mark. Well, with eating right and
exercising every day I have been
able to lose over 117 pounds in 10
months. This was done with a lot of
hard work and determination, and
I have a goal to get close to 200
pounds by the end of this January.
I currently weigh 274 pounds; I
have really stepped it up this past
month. I have been determined
to lose 5 pounds a week until the
end of this January, and it is really
hard, especially because I am at a
tough stage in the process. I work
out about 25 to 30 hours a week;
lots of aerobics, and I also take two
cycling classes at LA Fitness. They
No Ex-cuses!
Things to keep in mind when trying to Ex-press yourself:
(Special thanks to Dr. Nodrick and www.whispy.com)
•The “high road” is always a good choice.
•Ninety percent of the emotion associated with a conflict-laden exchange with your
Ex stems from the history (yours, theirs, and your shared history) rather than the
event itself.
•Conflicted incidents with your Ex actually trigger thoughts that produce negative emotions,
which, in turn, lead to your making a negative response, which sets the stage for more
negativity in any subsequent interactions with them. Opt to substitute a negative-emotioninducing thought with a more productive thought.
•Anger is the most frequently cited feeling associated with conflict-laden exchanges with the
Ex. However, anger usually masks a more specific and accurate feeling.
•If you are feeling “controlled” or “suffocated,” consider the possibility that you might be
acting in irresponsible ways.
•If you are feeling “overwhelmed” and “unappreciated,” chances are that you have been overly
responsible in your actions.
•Keep your voice tone in check.
•Have an “out” prepared. For example, “We’ll have to keep this brief because I have to pick
up the kids in five minutes.”
•When an issue needs to be addressed with your Ex, book a specific time with them to
address it and keep it to one issue at a time. Use a neutral location. Be clear, ahead of time,
regarding your feelings and exact on what you want them to do differently.
Be able to state, in a positive way, what you want them to do differently (e.g., I want you to
leave earlier so you will be on time to pick up the kids.) rather than in a negative way. (e.g.,
Stop being late.) Avoid using “never” and “always.”
•If you absolutely cannot talk with your Ex, find a neutral third party to Ex-change
information. (Children are not a neutral third party.) PLEASE, leave the kids out of it! It
horrifies me to see what kids go through, and I vowed to make the experience with my Ex’s
and my kids the best it can be for both of them, not me. I’ll be ok if my kids are ok. And
every kid has a right to be with both of their parents, WITHOUT the ‘Ex’s’ interference.
Bottom line? Let your kids live and love, they deserve it. They’ll appreciate you more than
you might know at the moment. It will come over time, and last forever.
help me out a lot. I feel so good
when I come out of there. I think
that I would be a great inspiration
to people and give them hope so
they can do something amazing.
With a little hard work the reward
is priceless.
All, the Uniter, the Universal One.
Doesn’t that sound like you??
Guess you’re living up to your
given name. It must be your heart
name!
Thanks again, William Erb Thanks,
Ralph Nigro, ND
Natural Health Solutions, Drexel Hill
Hi Mary,
I loved your article in the Nov/Dec
issue titled: ‘Tis the Season to be
Jolly! I wondered if I could copy it
for my staff! Here at Kutz we have
an ‘Attitude of Gratitude’ as our
school theme. I loved what you
wrote and thought the teachers
could use this message especially
at this hectic time of year.
Hi Jami,
Wanted you to know that I read
your son’s article. You have a
pretty amazing son - It reflects
the great job you apparently did.
Congratulations on a job very well
done. We need more parents like
you - the world would be a better
place.
Jeannie Kahley
Principal at Kutz Elementary
Anne Khoury
New Visions Magazine
Dear Jami,
Did you know that the way you
spell your name is an Arabic name,
where it’s pronounced Jah-me. It is
considered one of the 99 names
of God or Allah. It is the 87th name
and literally means the GATHERER,
with secondary meanings being
the Collector, The Assembler of
Dear JJ,
You and Lloyd are the envy of
every man and woman. Don’t
ever stop sharing your thoughts
in your Pub Pages... in contrast to
most typical writers (and virtually
any other publisher), you come off
as so open and real... I’d venture
enjoy reading them... you’re
11 I PhillyFIT
to say that your page is probably
the first thing most women (and
maybe the men?) turn to now.
Face it - you’re Philly’s Brad and
Angelina, and of course everyone
wants to know what you’re doing!
I enjoy reading them... you’re
so open, expressive and even
vulnerable. All of your readers feel
they know you personally. The
“nookie” thing in the last issue’s
article surprised me, but what
do you expect of an over-the-hill
celibate puritan like me? ;>) Please
don’t ever change.
Charles Peeples
The Valkyries
Dear Jami,
I am sure you met many people at
the conclusion of the Step-Up for
Diabetes walk last weekend, I was
the one who came over early and
thanked you for your magazine. As
I had mentioned, your magazine
came out about the time I started
focusing on my fitness and healthy
eating goals, over 3 years ago. It is
such a motivational magazine, with
very good articles and stories, and
I appreciate your efforts in putting it
out. After reading the e-mail to you
from your oldest son in the current
issue, I think you can safely say
12 I PhillyFIT
you’ve raised a son to be proud of.
Joe Booth (a fan and reader since the
very first issue)
Dear Mr. Cannon and Ms.
Appenzeller-Yancey, I just read your article on
supplements in the current
magazine, and I wanted to write to
you with some of my thoughts. First,
I think it was a great idea to write
about supplements, as there is a
lot of information out there, often
conflicting. I know that part of
the problem is that new things
are being discovered and better
understood all the time, so there is
always something new coming out.
It’s hard to keep track of the newest
things! Second, your magazine
seems to try to appeal to both
mainstream and holistic-minded
folks, so perhaps you include
articles from both perspectives. However, these two points of
view often clash on what is the
best approach, so sometimes
it seems like there is conflicting
information in your magazine.
For instance, in the supplement
article, Mr. Cannon wrote that
natural vitamins are not better than
synthetic. But, in his April 2008
study at the Universtiy of Scranton,
Dr. Joseph Vinson showed that
CoQ10 supplements derived from
food sources had 20 times more
antioxidant activity than standard
USP (synthetic) CoQ10. Similarly,
a clinical bioavailability study
conducted at Northridge Hospital
Medical Center (an affiliate of
UCLA), demonstrated that persons
taking food-derived selenium
supplements had significantly
higher levels of selenium in serum
than those same subjects when
taking USP selenium. Anyway, I
guess I was just hoping that you
might consider presenting all
sides of an issue. As a long-time
proponent of holistic wellness, I
suppose it is sometimes difficult to
hear something dismissed outright,
when there are always good things
on both sides. Thanks so much for
taking your time to hear my side! I
really do appreciate it! (I know that
“tone” is difficult to convey in email,
so I will let you know that I really am
not trying to come off as preachy
or accusatory!) I know I am just
one reader among many, and
those many readers will all have
different perspectives. Thanks for
listening to mine!
Sincerely,
Aimee Rodriguez
Jami,
You made a comment in your
Nov/Dec issue’s Pub page about
a saying you love, “I’ll take care of
me for you, if you’ll take care of you
for me.” It should be added to all
school curriculums!
Thanks,
Lisa Appel
Jami,
I know this will sound corny, but I’m
really proud of you and how well
you built the magazine up to a
very successful product and brand.
And not to mention the charities
you have helped! Even though
I haven’t been able to steer any
advertising your way yet, I’ve been
lucky enough to see you bring your
magazine and company to a verywell respected creation that came
from your hard work and devotion.
It’s always good to see someone
local do well and I felt compelled
to tell you that. You have my best
wishes for a wonderful holiday
season and a very happy new year
(with even more success for
PhillyFIT!).
Sincerely,
Scott Noble, Advertising Manager
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13 I PhillyFIT
AlternativelyFIT
YOGA
as a cross-training alternative
by Meagan Satinsky
I
If you’re an athlete or a fitness enthusiast and have ever
been curious about a new way to get in your resistance
work, you might be surprised to find that yoga makes a
perfect companion for athletes of all sports. Yoga can help you
develop better a breathing technique while it improves your
balance, flexibility, core strength, and endurance.
familiar to yoga teachers and practitioners for years, are now
supported by research.
Yoga is also a great low-impact way to cross train. Cross
training is a necessary approach for athletes who do the same
sport or exercise routine year-round. Adding new exercises
can help reduce injury, relieve training boredom, add variety
Yoga, which translates to mean “union”, is a centuries old
and help recover from hard aerobic or strength workouts.
practice that has gained tremendous popularity in recent
Yoga can be done at a high or low intensity and there are
years. It is the most rapidly growing health movement of today hundreds of postures that can provide a workout for any
with more than thirty million devotees estimated to practice
athletic need. A multitude of Yoga classes is being offered
on a regular basis. In recent years, people’s attitude towards
today. With so many choices, including Hatha, Vinyasa,
health, spirituality, one’s way of life and their place in society
Ashtanga, Power, Viniyoga and Bikram, it can be easy to
have changed dramatically as they search for answers to their get confused.
everyday problems. Although we cannot always control these
developments, yoga becomes a useful tool in learning
Hatha Yoga (translates to “sun”/“moon”) is a general term
to face them.
that encompasses many of the physical types of yoga. Most
Hatha yoga classes are slow-paced and gentle, and are a good
A regular yoga practice offers vast benefits: it helps to
starting point for beginners. Its aim is to unite the mind, body,
maintain energy and strength, increases flexibility and range
and spirit.
of motion, improves balance, stimulates circulation and
hormonal systems, relaxes tight and sore muscles, flushes
Vinyasa Yoga means breath-synchronized movement and
out toxins and impurities, lifts depression, improves sleeping
is generally more vigorous, with an emphasis on breathing. A
patterns and cognitive function, counteracts fatigue and
practice typically begins with sun salutations and moves on to
lethargy, oxygenates the body and gives the mind and
more intense stretching. Throughout the practice, each pose is
body a rejuvenating break. These benefits, which have been
balanced with a counter pose.
14 I PhillyFIT
A
AlternativelyFIT
Ashtanga Yoga translates to “eight-limbs”
in Sanskrit. It is a fast moving, intense style
of yoga practice, and is based on a progressive
set of sequenced poses, synchronized with
breath. Ashtanga Yoga can be quite physically
demanding because of the constant movement
from one pose to the next.
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Power Yoga is a western interpretation of
yoga and is based loosely on Ashtanga
Yoga, as it moves through a series of poses
without starting and stopping.
Viniyoga is a style of yoga that was created in the 1970’s and
emphasizes the breath. It has a relaxed approach to placement
of the body and a less vigorous pace than Ashtanga or Power
Yoga. Often times, poses are modified to meet the needs of
the individual using props such as blocks, blankets and straps.
Bikram/Hot Yoga is practiced in a 95-105 degree
room, which helps loosen tight muscles. Due to the high
temperature, many people sweat a lot during the class, which
is thought to help cleanse the body of toxins.
Since there are so many types of yoga to choose from, it is
recommended that you try different classes and teachers until
you find one that best suits you and your needs. It is also
important to find a well-trained and qualified teacher to guide
you through your practice. Visit the website of a professional
organization like the Yoga Alliance, which provides the names
of certified teachers, or ask at your local health/ fitness club
or yoga studio for a schedule of class times and descriptions.
Always be sure to make your teacher aware of any physical
limitations prior to practicing.
Yoga is truly a practice you can adopt for life. You may soon
find yourself practicing breathing techniques outside of a yoga
class. In fact, yoga is most beneficial when incorporated into
your daily routine, even if only five or ten minutes a day. As
you start to feel these benefits, you will naturally want to add
a little more time to your practice. That is the beautiful thing
about yoga…it can be anything you want it to be. Namaste! Meagen Satinsky is a registered vinyasa flow yoga
teacher and licensed physical therapist. She is an avid
runner, having completed four marathons since 2003.
Her athletic experiences combined with her knowledge
of human anatomy and physical therapy makes her
sensitive and well attuned to flexibility issues that many
individuals and athletes encounter. You can contact
her at [email protected].
BYOB
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15 I PhillyFIT
PhysicallyFIT
T
hink about it. Walking is the one activity that almost everyone
can do without any cost, equipment or special environment.
So why aren’t you doing it? If you can put one foot in front of
the other, you have a gym that can go with you anywhere and
everywhere. This article will explain the whys and hows of the simplest
way to get in shape. So lace up your sneakers and get ready for a
journey to better health and fitness.
10 Good Reasons to Walk
1. Your heart. Walking keeps your heart healthy by lowering
low-density lipoprotein (LDL) cholesterol (the “bad” cholesterol)
and raising high-density lipoprotein (HDL) cholesterol (the
“good” cholesterol). A regular walking program also reduces your
risk of developing high blood pressure, a factor that contributes
to heart disease.
2. Your health. In addition to decreasing the risk of heart
disease, a regular walking program can lower your risk of
developing diabetes and certain types of cancer.
Why wouldn’t you?
3. Your weight. At the proper frequency, intensity
The
First
and duration, walking is one of the best exercises
with the fewest risk factors. If you want to drop
those pesky pounds, participate in a regular
walking program.
4. Your mood. Regular walking can
reduce feelings of depression and anxiety.
5. Stress. A brisk walk is a great
STEP
By Gina Mancuso, PT
“Walking is man’s
best medicine”
Hippocrates
16 I PhillyFIT
stress buster. Try it the next time you
need to blow off some steam.
6. Your fitness level. Walking
is the new running. You don’t need to
pound the pavement to reap the benefits
and improve your fitness level.
Done properly, walking can take you to
the next level of cardio-respiratory fitness.
7. Sleep. We always seem to want
more. Regular exercise can improve the
quality of your sleep so that you wake up
feeling rested and energized.
8. Your sex life. Too tired for sex?
Uncomfortable with the way you look?
Regular exercise can boost your self
esteem and leave you feeling energized,
having a positive effect on your sex life.
9. Your bones. A consistent,
weight bearing exercise program helps to
strengthen bones and prevent osteoporosis,
preventing immobilizing fractures.
10. Your brain. Regular exercise
promotes clearer, more creative thinking.
Want to develop “the edge”? Add regular
exercise to your routine.
PhysicallyFIT
Set Yourself up for Success
Before you get started on a regular program, there are a few
things to do: First, get a good pair of walking shoes. Expensive
sneakers are not necessary, but it is important to have a pair of
shoes with a comfortable, supportive arch. Worn out sneakers
can lead to sore feet and nagging injuries.
Wear the proper clothing
Whether you walk indoors on a track or treadmill, or outside in
the sun or snow, your clothing is important. Wear clothing that
will allow perspiration to evaporate. Dress in layers if you will
be outdoors in the cold and don’t forget to cover your head and
your hands. The more comfortable you are, the more likely you
will be consistent with your routine.
Protect your skin from the sun
Always wear sunscreen when walking outdoors, no matter what
time of year.
of the three month period, you have the chance to adjust your
program if necessary.
Stay Motivated
A regular walking program is simple, but it’s not easy.
Staying in it for the long haul will assure that you attain your
goals. And you’ll need support. Make exercise fun by doing
it with a partner. Set challenges for yourself or for each other.
Vary your routine, by walking different routes, listening to a
variety of music or books on tape. Have a reward when you
achieve a goal. The point is, a regular walking program can be a
fun part of your life when you build a program that excites
and motivates you.
Once you take that first step, you will be on a journey to better
health and fitness. A journey always worth the trip!
Gina Mancuso is a Physical Therapist and Wellness
Consultant. She is the president of CoreFitness, a personal
training, group fitness and wellness education center in
Philadelphia. She can be reached at 215-421-7856 or
[email protected]
Protect yourself
When walking in the dark, be sure to wear reflective and/or
light colored clothing. Walk with a buddy and always be aware
of your surroundings.
Designing your Program
If you are new to exercise, it is so important to begin slowly and
easily, to prevent injury and develop ‘exercise confidence’.
Begin your program so that you will be successful. Start with
small goals that are achievable, so that you can feel good about
your accomplishments.
As you develop your baseline fitness level, the need for variations
in intensity, frequency and duration arise. In order to make gains
in cardio-respiratory fitness, you must challenge your body to
continue to see results. For example, if you have been walking at
the same pace day in and day out, walk faster for shorter periods
of time. If you always walk the same route (or the same level on
the treadmill), add hills and elevations to increase the intensity.
Instead of your usual three times a week walking schedule, add
a fourth day to increase the demands on your body. Making
these changes in small increments will ensure your success and
decrease the risk of injury.
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Set SMART goals
Be Specific.
Setting specific goals leaves you no room for interpretation.
For example, “I will walk four times this week after work, for
two miles in thirty minutes”.
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“I will walk four times a week for three months” gives you an
end point and an opportunity for re-evaluation. At the end
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17 I PhillyFIT
NutritionallyFIT
SWEET
Surrend
A Matter of Moderation
S
ome folks claim to be sugar
junkies, addicted to the rush of
the sweet white grains. Without being
too boastful, I think most of you are
probably in the Little Leagues compared
to me. Some lowlights-until recently, I
ate meringues for breakfast, chocolate
chips for a morning snack, and jelly
beans for a quick rush of energy. I
couldn’t walk by a display of Peeps
without stashing a few in my shopping
cart. Then there were those neon-colored
marshmallow peanuts…
I’m slightly reformed now, having
replaced the meringues and jellybeans
with nuts and cereal. But as a person
otherwise committed to a healthy
lifestyle who has to manage a chronic
sugar habit, I was anxious to discover
from the experts: how bad is the
substance that some foodies call “the
white Satan?”
As NovaCare Rehabilitations’ Jeanie
Subach reminds us, sugar is a form
of carbohydrate. Contrary to the bad
science behind some diets, carbohydrates
in themselves are not evil. “We all need
carbohydrates in our diet, particularly if
we are athletic,” says Subach, a boardcertified sports dietician (MA, RD,
CSSD, LDN) who teaches at West
Chester University. Sugar, she says,
occurs naturally in fruits and vegetables,
which provide a lot of nutrients for
18 I PhillyFIT
a small number of calories. But we
aren’t talking about that kind of sugar,
are we? Instead, we are discussing the
type that the Penn States Health Care
Service defines as table sugar, derived
from sugar beets and sugar cane plants.
Brown sugar, corn syrup, honey and
maple sugar are also chemically similar
to the grains we use to sweeten coffee
and tea.
And it is that kind of carbohydrate that
needs to be consumed in moderation,
says the registered dietician and her
colleague Patti Skahan (MS, RD,
LDN), also a registered dietician, who
teaches at Eastern University. Unlike
complex carbohydrates, like those in
whole grains and vegetables, “Sugar
is an empty calorie,” says Skahan, a
recreational biker and runner. Instead
of grabbing the cookies, “Think about
things you could eat that provide
nutrition, complex carbs, vitamins and
minerals,” she recommends. Yogurt,
vegetables with low fat dip, fresh fruit,
whole grain crackers, popcorn, nuts
or trail mix are all nutritious snacks.
“Watch out for processed sugars in
cakes, candy and soft drinks,” advises
Subach, a mother of three and marathon
runner. “These sugars provide empty
calories with little or no nutrients.”
There’s no magic equation for figuring
out how much simple sugar is too much.
Instead, Subach suggests checking out
the food pyramid site (www.mypyramid.
gov ) designed by the United States
government and plugging in your
individual numbers to see how many
discretionary calories you have in added
fats, oil and sweets. In the general class
of discretionary calories Subach includes
sports drinks like Gatorade-except for
those who exercise. “No sports drinks
unless you are sweating (from exercise)”
is the rule in the Subach household.
So, unless you are recovering from that
long run or hockey game, watch the
Hershey’s Kisses (by the way, Subach
allows herself four dark ones a day).
But both nutritionists agree that
deprivation can be dangerous, often
leading to overindulgence or unhealthy
behavior around food. “If you deprive
yourself, then when the food is in front
of you, you won’t have control,” says
Skahan. “I enjoy food, and I don’t want
to be the food police.” If a parent is a
recovering sugarholic, how do they help
their kids learn good nutritional habits
(do as I say, not as I used to do)?
Although schools are more interested in
promoting healthy food decisions than
they used to be, parents are the ones
most capable of teaching their children
how to make wise decisions. Examining
the decline of soft drink sales in the
public schools, Center for Science in
the Public Interest Margo G. Wootan
NutritionallyFIT
der
By Elizabeth Eisenstadt Evans
praised the move but added a caveat. But then she added,
in a CSPI press release, that she was concerned about the
increase of sales of “so-called sports drinks,” which she
termed “little more than sugar with added salt.” When
kids switch from Coke to Powerade, there is little progress,
asserted Wootan, “It’s just going from the fire back up into
the frying pan.”
When she packs her children’s lunch, Subach includes
a whole wheat bread sandwich, fruit, milk, and a small
sweet portion-controlled snack, because she says, “I don’t
want to set them up to be the kids who go to other people’s
homes and gorges on candy.” When helping your kids make
good food choices, use your common sense, advise Subach
and Skahan. Help them learn about good nutrition by
having them look at charts and websites and figure it out
for themselves. Most of all, get them moving. Then get
moving yourself. “If you are physically active, you can eat
more food, says Subach, who points out that one doesn’t see
a lot of overweight runners at races.
Even the two dieticians, who constantly strive for healthy
eating habits, admit it is easier to give advice, than to follow
every day. This leads to one more conclusion-if you yield to
the lure of that chocolate bar or a doughnut (or four) today,
don’t beat up on yourself. Remember- tomorrow you can
have the chance to make different choices. Remember to
move out of full-blown sugarholism into the category of
recovering addict, one healthy decision at a time.
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Elizabeth Eisenstadt Evans is a Glenmoore, PA-based
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She’s a recreational runner who uses that as an excuse
for why she is such a klutz at yoga. Check out her blog at
www.nocheapshots.blogspot.com
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19 I PhillyFIT
VeryFIT
MARATHONERS
Plough through
R
ain and wind can discourage
people from exercising outside;
however it would take a lot
more to scare off dedicated long
distance runners. This past November
18th, it was cold, wet, windy and raining,
yet nearly 16,000 runners displayed a
‘NO PROBLEM’ attitude as they
competed in one of three events, the
Philadelphia Marathon (26.2 miles),
the half marathon and the 8K race.
The inclement weather also failed to scare
off the former World Heavy Weight
Boxing Champion, Smokin’ Joe Frazier,
as he and his son, former boxer Marvis
Frazier, greeted many of the finishers.
When asked what he did to stay in shape,
Joe Frazier answered: “What do you
mean ‘stay in shape’? I’ve never been
out of shape.”
Joe Frazier credits his conditioning to
working out in the gym. “I hit the speed
bag, I run, I jump rope and I can still box,”
said the former champion as he posed
for a picture with the 2007 Philadelphia
Marathon winner, Kenyan native Timothy
Psitet who clocked 2 hours, 25 minutes
and 1 second.
Inclement Weather
by D av id B loc k
For the next fourteen miles, it looked as if
either runner could win; but circumstances
changed after the two Kenyans blew by the
24-mile mark in 2:12:21. “We were going
to stay together until the end,” said Psitet
in broken English, “but he (Solomon Too)
told me to go ahead.” As they approached
twenty five miles, Psited pulled away.
“I was getting a bad headache,” said Too.
“I started feeling sick, so I said, ‘go’!”
Psited was uncertain if he was going
to win, because except for Too, he was
unfamiliar with the other competitors.
“It’s my first time in Philadelphia,”
said Psited.
In the women’s field, Kristin Price won
with a 2:42:05 clocking. “The rain
didn’t slow me down, but the wind did,”
said Price. Yet, it didn’t slow her down
too much; in fact Price’s finishing time
qualified her to compete this April in
the Women’s U.S. Olympic Marathon
Trials. She met the women’s standard of
running under 2 hours and 47 minutes.
When asked if being a full time graduate
student at North Carolina State University
(specializing in chemical engineering)
would affect her preparation for the trials,
she explained that it would not. “I have
a flexible schedule, so I can train when I
need to,” said Price who runs seventy to
eighty miles a week.
Price was unsure if she was going to win
the Philadelphia Marathon. Unlike Psited,
she knew about some of the other runners,
such as the second woman finisher, Paige
Miller who clocked 2:43:59. When Price
ran cross country and track for NC State,
she sometimes ran against Miller who
competed for Duke University.
Like Price, Miller is currently a graduate
student; she attends Penn State and majors
in nutritional science. “I had a feeling
that Kristen was ahead of me the whole
race,” said Miller. “I didn’t see her after
the race started.”
Contrary to Price, graduate school has
had a slight effect on Miller’s training.
“I’ve been running fifty to sixty miles a
week,” said Miller. “Graduate School is
my first priority. Now that I qualified for
the Olympic Trials, I’ll force myself to
get out of bed every morning and train
harder. I mostly train on the roads. I do
more distance running than when I ran for
Duke. I did more speed workouts.
Now, I wouldn’t even think of getting on
the track and running a speed mile.”
Finishing second was fellow Kenyan
countryman, Solomon Too who posted a
2:26:03 finish. During the spring, summer
Unlike the top two women finishers,
and fall, both Psitet and Too live in High
the fifth woman finisher, Abby Dean,
Falls, N.Y. and they run for the West
who posted 2:45:21, never competed in
Chester (NY) Track Club.
college. In addition, Dean is 36. Price and
Miller, on the other hand, are in their mid
Ten miles into the marathon, Psitet and
twenties.
Too broke away from the rest of the pack.
20 I PhillyFIT
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The Philadelphia Marathon was the first time that Dean ever
qualified for the Olympic Trials. “It’s all new to me,” said Dean of
Philadelphia. “I trained a lot differently for this marathon.
When I trained for other marathons, I’d run between sixty to
seventy miles a week. For this one, I dropped my weekly mileage
down to sixty. What helped me was I started doing tempo runs.
When I’d do a twenty mile training run, I’d make sure that I ran
eight of them at a faster pace. The tempos increased my level
of fitness.” Dean began running after college to keep the extra
weight off her. She never imagined that she would qualify for
the Olympic Trials.
The sixth woman finisher, Kathleen Castles, 2:45:30 of New
Providence, N.J. has a similar background to Dean. The thirty
six-year-old Castle never ran competitively in college. “This was
the first time that I ever ran a marathon,” said Castles who was
not expecting to qualify for the Olympic Trials.
In preparing for the Philadelphia Marathon, Castles ran about one
hundred miles a week. “Every week, I made sure that I did a long
training run, ranging from fourteen to twenty five miles,” said
Castles. “I then I made sure that I did a tempo run.”
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Note: Because of my limited vision and because there were not too
many people offering assistance to the media, my friend Chris
Lesnewski sacrificed his Sunday morning so I could cover the marathon.
He stayed with me as I covered the race in the rain.
David is passionate about educating the public
and raising awareness about the challenges,
abilities and accomplishments of blind and other
disabled athletes. He promotes this in part by
teaching Goalball, the international team sport
for blind athletes, to sighted people. He is an
inspiration to disabled youth in sharing ways he and
others have overcome adversity. He has produced
several documentaries, which illuminate the talents,
strengths, and challenges of the blind athlete, the
injured hero, and the forgotten veteran.
1/6 PAGE
3.5” X 3”
21 I PhillyFIT
InspirationallyFIT
YES,
YES, girls can
be
A few years ago my sister found out she had cancer. After
ten months of chemo and major surgery, she is doing great.
As a result of the surgery, she walks with a slight limp and
has difficulty running or riding a bike. I have always been a
runner, but now it has a special meaning; I no longer take it for
granted. Every step I take now is for someone else. With her as
my motivation, I began my triathlon journey. So Melissa, My
IRONMAN, this article is for you.
If you are a triathlete, there is no bigger day in this sport
than the Ford Ironman World Championship. Those four
glorious words, strong enough to compel us to train for
months, to sacrifice, to wake in the dark to train, to believe
in the unbelievable, to embark on a life defining journey, and
to become a member of a family like no other, those sacred
words…”YOU ARE AN IRONMAN.” It does not matter
how many times you hear it, it never gets old. Tens-ofthousands of triathletes try to get one of those coveted Ironman
spots every year; a little over 1,700 succeed. This year, 1685
fantastic athletes heard those words. I was fortunate to be one
of them. This was my first trip to Kona, and it was more than
I could have dreamed of. I qualified only seven weeks earlier
on my birthday, August 26, at IM Louisville. That was my
second Ironman, and I finished 3rd woman overall in a time
of 10:36:08. It was a great day. I soon realized that the World
Championship was less than seven weeks away. I needed to
plan the trip of a lifetime, recover from an Ironman, and train
for an Ironman in a month and a half!? There was no room for
doubt, I booked my plane tickets and started to train.
To qualify means to have endured one of the biggest challenges
in the sports world. To have completed a 2.4 miles open water
swim, bike 112 miles across some of the toughest courses in the
world, and then run 26.2 miles. Accomplishing this, in any
time, is a great achievement, but only the best are graced with
a slot to Kona. The reward is not a trip to Hawaii to recover.
Instead, we work so hard to go to Hawaii to do it again. We get
to test ourselves yet again - 140.6 miles of swimming, biking,
and running through tough ocean waves, and challenging lavacovered terrain. I earned my spot, lucky #1615 (I hoped). I am
in the most competitive female age group 30-34, which includes
seventy five competitors from around the world. My day got
better with each mile. In the end, the day flew by and it was
the first time in a race where I actually wanted it to last a little
longer. But it lasted exactly 10 hours 34 minutes and 44
22 I PhillyFIT
InspirationallyFIT
By Christina Stiles
, IRONMEN too!
seconds - a personal best.
I was fortunate enough to
place in the top ten in the
world in my age group and
with a 3:20:00 marathon
time, I had the fourth
fastest female age group
marathon of the day.
Women’s (30 - 34) Top 10 Racetime:16:48
PlaceNumb Lname
Age City
Pro
Cnt
Rep
Swim
Tr1
Bike
Tr2
11633 Ross,
Rachel 31 Honolulu HI
USA
USA
1:03:50
2:27
5:28:47
2:33
3:18:46 9:56:21
21601 Aumann,
Simone 33 Dettingen Il
BAW
GER
1:06:25
2:25
5:29:08
3:49
3:33:13 10:14:58
31584 Blattmann, Beatrix 34 Edwards CA
USA
USA
1:01:37
3:07
5:37:00
2:30
3:33:45 10:17:57
Jessica 30 Copperas Cov TX USA
USA
41645 Jacobs,
Fname
The days following the
51621 Carritt,
Joanna 31 London Ironman are bittersweet.
61643 Robertson, Tracy 30 Colorado Spr What do I do now? When
71614 Lilly,
Angela 32 Trenton ON
will I feel that sense of
81602 Hohenester, Melanie 33 München BAY
accomplishment again?
91609 Fedofsky, Elizabeth 32 Lisle IL USA
The training is so long,
101615 Stiles,
Christina 32 Woodlyn PA lasting many months but
before you get to enjoy it,
you have to endure a day
that covers 140.6 miles of
unexpected twists, turns
This is the caption.
The caption will go
and challenges, not only
here. This is the capon the course, but within
tion. The caption will
go here. This is the
yourself. After you endure
caption. The caption
and hear those magical
will go here.
words, you are left with
only a few hours of the
day to look back on the
accomplishment. Soon it
is midnight and everyone crowds at the finish line to watch the
last few Ironman finishers cross the line.
Looking back, the journey that got me to Hawaii was filled
with loving support and generosity from friends, family and
fellow triathletes. I would like to thank everyone who helped
me live my dream, and I
hope to inspire others to go
after what you want. It was
well worth it. To my son,
DJ, I hope you are always
proud of me, and I hope you
can enjoy the same sense of
accomplishment in your life
- you deserve it. And “YES,”
girls can be IronMEN too.
Run Time
1:11:49
3:42
5:26:13
3:38
3:37:24 10:22:44
GBR
1:12:19
3:10
5:35:36
3:05
3:29:06 10:23:15
CO
1:12:02
3:09
5:37:28
2:40
3:29:04 10:24:21
CAN
USA CAN
1:02:02
2:44
5:25:01
4:47
3:52:08 10:26:41
GER
1:08:25
4:51
5:42:43
4:47
3:27:47 10:28:31
USA
1:08:36
3:00
5:43:58
3:25
3:33:13 10:32:10
USA
1:07:13
3:53
5:58:25
4:26
3:20:49 10:34:44
USA
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23 I PhillyFIT
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24 I PhillyFIT
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25 I PhillyFIT
Acne...
AestheticallyFIT
By Sandra Alcide
I n d u c e d
b y
E x e r c i s e ?
Yes, there is such a problem for dedicated exercisers, but what
causes this? Scientists are still uncertain what the exact cause
is, but the new following studies have proved evident: Your
lymphatic system is controlled by movement and operates best
during exercise. The lymphatic system is also known as “the
drainage system of the body”. This system consists of lymph
nodes and vessels that carry lymph fluid around your body.
This amazing system collects waste from tissues and returns it
to the blood after it has been purified.
If the lymph is insufficiently activated, cells swim in their
own waste which can block pores. Lymph fluid is a transparent, pale yellow fluid which carries cells that help fight infection. When the blood cells are not able to unload their toxins
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26 I PhillyFIT
your skin! When bacteria start to set in the pores, it causes
acne. A raised heart rate brought on by exercise also activates
your oil producing sebaceous glands. Several people have
over active sebaceous glands and when mixed with lymph
fluid toxins/bacteria produce blemishes induced by exercise. This condition can creep up on us over a long period of
time, which is why persons who never had acne are suddenly
plagued by it, regardless of what age the exerciser is.
Because acne appears on one’s outermost layer, the epidermis,
there are natural topical remedies which can be used to the
exercisers’ advantage. Most acne treatments tend to dry the
skin with chemicals and mass production methods. Organic
botanical and herbal extracts which use a processing method
called “cold pressing” eliminates alcohol content. Some
key plant ingredients in acne treatments are salicylic acid,
derived from willow bark and horse tail extract and coltsfoot.
Salicylic acid is a natural, beta hydroxy acid which exfoliates
surface dead skin cells (keratinocytes) and debris that cause
acne. Horsetail extract and coltsfoot are both known for
their detoxifying and healing properties. Although there is no
quick fix for acne there are treatments which can help to keep
the acne at bay once healed. Camphor, a thick oil derived
from the wood of the Cnamonum Caphora tree, is grown in
the Far East. It has been valued for natural remedies since
the 12th century. Camphor is now being used to cure acne
as a medicinal ingredient which purges skin to remove toxins
from the skin. Bentonite is a fine mineral clay used to draw
excess oil from the skin. When using products containing
this combination of natural ingredients as a daily treatment,
it has been proven to help with acne induced by exercise
without drying the skin.
Written by Sandra Alcide, Founder of Fitness Botanical
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line which provides solutions to common skin problems
associated with exercise. For information regarding
Motion Medica’s Acne Kit containing the above botanicals please visit www.motionmedica.com
PsychologicallyFIT
Confidence
How Can I Help
Build My Child’s
A
As your children go through school,
they are going to need confidence to
make friends and try new things. It is
your job to not only start building this
confidence before they enter school but
to continue reinforcing it throughout
their schooling. This starts with
sincerely believing in your children
and letting them know that you believe
in them. By telling them they can do
anything they want to in life, you are
already opening a whole world of
opportunity to them.
It is important to praise your children
when trying to build their confidence.
Sometimes a kind word from a parent
about what a great job they did can be
just the thing they need to boost their
confidence and encourage them to keep
going. Even if your child messes up
something they were trying to do, be
sure to point out something they did
well when giving constructive criticism.
This way they can be confident enough
in their abilities to take the suggestion
and improve their skill.
Another way to show your children that
you value them is to really listen when
they talk to you. Repeat things back to
them and make sure you’ve understood
them correctly. Respect their interests,
even if they seem trivial to you. Asking
them questions about things they like
shows them that you care about what
they have to say. Encourage them to
talk about their feelings so that you can
help them when something is wrong.
This way when they are older and bigger issues are at stake they won’t feel
embarrassed coming to you for help
since it is already an established habit.
Don’t discount their fears or concerns;
they may seem unimportant to an
adult, but they are real to your children.
Taking time to talk things over not only
builds their confidence but also builds a
better communication between you and
your children.
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When your children misbehave,
you want to be
careful not to
criticize them
but to criticize
their behavior.
Let them know
that their action
was wrong but
that there’s nothing wrong with
them. Discipline
shouldn’t be about
punishment, but
about correcting
the behavior. By
letting your children know that good
people sometimes do bad things, it gives
them the confidence they need to correct their behavior.
Encourage your children to be independent by trying new things or
introducing themselves to new friends.
Succeeding at new endeavors will give
them a huge burst of confidence. Even
if they don’t succeed, help them learn
from their mistakes so that they can try
harder next time. Teach them that just
because something doesn’t work one
time doesn’t mean you can’t try again.
Trying is the only way they’ll be able
to get it right next time. It’s okay to
laugh when your children mess up as
long as you are laughing with them and
not at them. Teaching them to laugh
at themselves will help them cope with
disappointments in life and give them
an optimistic view of the world.
Solomon Brenner has been teaching martial arts
to children and adults for ten years, and holds
a 6th degree black belt in Kenpo Karate. During
that time he has held countless seminars on subjects such as self-esteem in children and teens,
behavior and discipline, praise vs. punishment,
career motivation, goal setting, parenting, and self
defense. He has spoken to elementary schools,
women’s groups, scouting organizations, civic
associations and corporate seminars. Using these
experiences, he has recently authored Black Belt
Parenting, a motivational how-to book for parents.
He is an Author, speaker and columnist on success
and parenting. Contact him at [email protected]
27 I PhillyFIT
ActivelyFIT
Vince Papale
By Ron Sklar
INVINCIBLE
from the Stadium to the Studio
“T
he response I’m getting,
considering the odds of trying out and
set. I wasn’t prepared to see what I eventually
especially from people in
making the team amongst throngs of
saw. Everybody had asked me, ‘what do you
Philly, it’s almost Rock Star,”
ambitious and younger competition. In his
think,’ and I really didn’t know what to think,
says hometown legend Vince
mind, Papale envisioned a lot of folks he did
because I was in such shock. But the more
Papale. “It’s really humbling and quite an
not want to let down – himself most of all.
I see it, the more it grows on me. For me, it
honor that people feel comfortable enough to “I’d see all the guys I taught school with,”
captured the essence and the spirit of what I
walk up and shake my hand.”
was going through at that time. Obviously,
he recalls about his life-changing Eagles
they took a few liberties, but not enough
The urge to do a meet-and-greet with the
audition, “and I’d see all my students and
to distort the facts. The basic facts were
man known as invincible is irresistible.
I’d see my dad with all his co-workers from
conveyed in the movie.” He calls it “the reel
Westinghouse, and they were just so proud
His story is as well known to Philadelphians
versus the real.”
of me for even trying out, that I couldn’t let
as Rocky, but, of course, unlike Rocky
them down. My parents, both immigrants,
Balboa’s tale, Papale’s story is amazingly,
Portrayed in the film by Mark Wahlburg
had a tremendous drive and a tremendous
astonishingly true. Back in the day, the one(with Greg Kinnear playing coach Dick
work ethic that was instilled upon me. I
Vermeil), the project also became something
time bartender and schoolteacher tried out
think a lot of it has to do with that, and I
of a family affair. Papale’s two children,
for the Eagles, and, against all odds, actually
also think it is a gene thing.”
Gabriella and Vince, Jr., had small roles in
made the team. You would think the story
the movie. “What’s driving me right now are
would end perfectly right there, but Papale
His transition from the classroom and to
my kids,” he says. “That’s what keeps you
excelled beyond his or anybody else’s wildest
the stadium happened like a pop quiz. “It
young, and what keeps you hip.”
dreams. Constantly pushing the envelope,
was intimidating,” he says. “[As a rookie,]
and everything else in his path, he was the
sometimes I would be lying awake in the
His equally driven wife, Janet, is given credit
oldest rookie the NFL ever saw, and one of
dorms and my roommate was snoring and
by Papale in making their action-packed
the few players to go professional without the I was trying to get two or three hours
house run smoothly and efficiently. He says,
benefits of college football experience.
sleep. And I thought, ‘What am I doing
“Janet is a woman who is the oldest of nine,
here?’ That’s when it would creep in that,
a gymnast who was told she would never go
This male version of a Cinderella
hey, I’m the old man here. They are all a
anywhere, and she wound up on the USA
(Cinderfella?) story had been translated into
bunch of kids.” “Still,” he says, “it’s hard
World Gymnastics Team, competing in the
a book and a 2006 Disney movie, winning
for
me
to
grasp
and
fathom
that
people
are
World Games. We think that we as a team
undeniable critical raves and intense audience
making
such
a
big
deal
of
it.
The
letters
are, in essence, invincible.”
adulation. Now, the flick has achieved cult
and the stories and the people who say they
status worldwide, but the rags-to-gridiron
Is there a competition between these two
tale has become part of the Delaware Valley’s were touched by the movie, that’s the most
go-getters? Even a friendly one? “I can’t
rewarding thing. It hit a nerve. They’ve been
most enduring and beloved folklore, and
compete with her,” he admits. “I tell
affected by it in a positive way.”
Papale has earned his place as one of our
her, I’m valium and she’s speed! She’s the
favorite sons. “The amazing thing is the
Admitting that he was “one big goosepimple” Energizer Bunny to the max. No competition
little kids,” he says by phone from his busy
when he first saw the trailer for the movie
whatsoever. She was around when all this was
home outside of Cherry Hill. “I mean, this
at an NFL Draft function, he now admits,
happening and she was busy launching her
happened thirty years ago. A lot of these kids “The more I see it, the more I appreciate
own career as the University of Pennsylvania’s
who knew nothing about me are now coming it - how beautiful the city looked. I was so
gymnastics coach. She’s everything. She
up to me and saying ‘you’re the Invincible
proud at how the neighborhoods looked.
drives this engine. She’s my biggest advocate,
guy!’ Wow! Cool!’”
The first time I had seen it, it was a shock
my best friend, my number one supporter,
to me, because I was there every day at the
and my number one critic too.”
“Wow” and “Cool” are two understatements
28 I PhillyFIT
all have the potential to take it to the next
level,” he says. “I always refer to the Vince
Lombardi definition: potential is something
you ain’t done yet. Everybody has the
potential to be great. Everybody has the
potential to be a genius, in their own way. It
doesn’t have to be being a great athlete. You
can have the potential to be more creative.
Personally, you should have a game plan,
know where you are going, and know what
you are up against. You should be prepared
Together, they try to instill a healthy and
active lifestyle in their family. “This house
is action, action, action,” he says. “There
is always something going on here. “With
the children, we do a lot of walking and
bike riding. My son plays football and my
daughter dances twelve hours a week, and
that’s a pretty intense workout. With Janet,
she loves spinning. Janet blew her knee out,
doing a dismount on the balance beam, so we
do a good deal of walking in the morning,
It’s a good way for us to reconnect before our
busy day. Janet is a tremendous cook. She is
almost gourmet. We try to stay away from
the sugars and the fats. We’re proponents of
The South Beach program. But I can’t pass
up on pasta every once in a while. Janet
cooks fit. She cooks and prepares meals for
us all the time.”
The constant action had almost come to a
standstill a few years back, when Papale was
diagnosed with colon cancer (he had since
beat it – as he calls it, “Over six years green
and clean.”). He owes his rapid recovery to
his workout regiment and, above everything
else, his attitude. “It was easy to recover
from my surgery because I was in such
tremendous condition,” he says. “Even at
the age of fifty - five, they were amazed at
how quickly I recovered from my surgery. It
just gave me a tremendous appreciation of
everything that I ever had. I certainly will
never take life for granted. I certainly won’t
ever take my children for granted. I just feel
that I’m the luckiest, happiest guy on this
earth. Some people have a difficult time
dealing with it. They think it’s all a façade.”
What is his secret for staying on the right
side of attitude? “I impress upon everybody,
no matter what level they are, that they
ActivelyFIT
says, “I kid with people and say, ‘the whole
thing was fictional. Nothing like that could
really happen.’ Sometimes I look back and
say, ‘did I really do that?’ To me, it wasn’t
such a big deal. I was just a guy given a
shot. And I was trying to play for a team
that I loved dearly, and that was my
Philadelphia Eagles.”
Favorite healthy food: fish
Favorite guilty pleasure: rice
pudding or steak
for all eventualities, both positive and
Favorite type of workout:
negative. Attitude is certainly the key. Keep
Wissohicken Trail. I put my iPOD on and
a good, positive attitude. Invariably, there are just run.
going to be some pitfalls. Things are going
Most dreaded workout: Treadmill on
to be thrown in your face. There are going to an incline
be obstacles, adversity, naysayer’s, laughers.
Favorite form of relaxation: reading.
Finally, just be the best that you can be,
Favorite type of music:
Marc Anthony, Invincible soundtrack
physically, spiritually and mentally.”
Pets:
My kids (kidding!). No, we have two
In fact, his best example of his may come,
turtlesLuke and Isabelle
not from his Invincible story, but from long
Favorite
TV show: 24
before that, during his pole-vaulting days at
Favorite season: spring
Interboro High School. He recalls, “It was
Astrological sign:” Aquarius.
Father’s Day, 1964. I hit fourteen feet, six
Most triumphant sports moment:
inches. I was just a foot-and-a-half off the
When I found out my wife was pregnant
world’s record. I had several colleges from
with Gabriella (half-kidding, of course!)
Philadelphia run up to me right on the spot
and offer me a scholarship. That’s when I
Ron Sklar is a free-lance
got the scholarship to St. Joe’s, and that’s
writer who was born
when I was able to give my father the first
and raised in Philadelphia
and now lives in New York.
outstanding Father’s Day gift anybody could
give a dad, and that’s a scholarship to college.
That supersedes anything because that was
the one that really changed my life.”
Still, his story is not yet over. “I feel
that there are still some things that are
incomplete out there that still need to be
taken care of,” he
says. “When you
lose that sense or
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29 I PhillyFIT
PHILLY’S FITTEST
Ashley Tillery and
Ashley Ethengain of
Philadelphia at the
Radnor Red Run 5k
Steeplechase
Joseph Lynch of Jeffersonville, PA
at the Rothman Institute 8K
30 I PhillyFIT
Bellydancer,
Maria Breyman,
of Holland
Michelle Marchetti,
Ginny Politz, Tracy
Sagnella, Anne
Maurer and Deb
Snowden head out
for a ladies’ ride in
Audubon
Mark Gentilotti of the Phoenixville
YMCA Flag Football Program
Sacred Heart Crew
workout in Bryn Mawr
Michelle
and Chris
Shelderfer of
Phoenixville
with sons
Jayden on the
bicycle and
Mason in
the stroller
Tyree Jones of
Philadelphia
Vivian Camphor
of Germantown
with trainer
Judeau Brown
31 I PhillyFIT
HockeyFIT
Briere
DANNY
F
By Ronald Sklar
rench Canadian and Philadelphia Flyer Daniel Briere may be
diminutive in size, but not in stature and status. In 2007, the
Flyers signed him to a hefty eight-year contract. And despite his
relatively small frame, the Flyers deem him so worthy that they
had attached to the contract a no-movement clause. Not moving is a
tall order for a guy who actually moves like lightning, and whose height
ordinarily would have easily stood in the way of his pro-hockey success.
However, despite of – or even because of – this seemingly impossible
roadblock, he had come up scruffy and scrappy, always trying harder
because he simply had no choice in the matter, in order to survive the
heat on the ice with the “big guys.” To overcome the size issue, Briere
went straight to the top to seek help. He strength-trained with Hugo
Girard, who is no less than the Canadian World’s Strongest Man
(this odd couple hails from the same home town in French Canada).
Briere’s focused determnation and smooth moves were rewarded with
the title of MVP at the 2007 NHL All-Star Game, after scoring a
game high of five points (one goal and four assists). He scored his first
hat trick in 2006, against the Tampa Bay Lightning’s goaltender, Marc
Denis. Much sweeter, though, was his second hat trick, on January 30,
2007, in front of a home-town crowd at the HSBC Arena. Here, Briere
chats with us regarding what it takes to make it against all odds.
And no doubt that he takes a wicked snapshot to the naysayers.
PF: How have the Philly fans been treating you?
DB: “So far it has been great. We have had great success at home
and have shown our fans that we are a very good hockey team and we
really appreciate their support. I have been very impressed in the short
period of time I’ve been here.”
PF: You got the nickname “Cookie Monster” in Buffalo. Does this
nickname still stand as a nickname?
DB: “No, it really is not my nickname. Our announcer in Buffalo
started saying it after I scored a couple of goals. When guys would
shoot high and score top shelf, he would yell, “Top-shelf where
momma hides the cookies.” One night I had two top-shelf goals and
he screamed, “Tonight Danny is a cookie monster.” That’s where it
came from. A few people have repeated it but it is not my nickname.”
not scoring a hat trick, but rather helping your team win the game.”
PF: When you had your abdominal injury, what exercise(s) did
you do for rehab?
DB: “I did a lot of strengthening and core exercises to make the
abdominal area stronger. Everything we do in hockey - skating,
shooting and fighting for pucks in the corners - starts from your core. I have been getting help from [Philadelphia Flyers Athletic Trainer/
Strength and Conditioning Coach] Jim McCrossin. We have been
working in that area to make sure it gets stronger and to make sure it
does not happen again.”
PF: What do you do in the off-season?
DB: “Working out is a big part of my off-season along with spending
quality time with my family. We have such a hectic schedule during
hockey season. My wife and I have three young boys and we try to
spend as much free time as we can with them. I’ve introduced them to
golf, a sport that I can play without too many risks of injury. I really
PF: Has your size ever been an issue?
DB: “It has been an issue in the sense that being smaller is probably
been the best thing that has ever happened to me. It gave me that
extra motivation to prove people wrong. Every single year when I was
growing up people would tell me that I was too small and that I would
never make it to the next level and I kept proving them wrong.
That kept me pushing harder than ever and gave me that extra edge.”
PF: What was it like to score your first hat trick?
DB: “It was pretty neat. It took me over 450 some games to get my
first one but it was well worth it. I had two last season and it is pretty
cool. It’s one of those things that you hope will happen one day and it
did for me. But, let’s not forget, the most important part of hockey is
32 I PhillyFIT
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33 I PhillyFIT
HockeyFIT
look forward to the day when I can go out and play a round of golf
with them when they get older.”
PF: What advice would you give to a youngster hoping to play
professional sports?
DB: “Always believe in yourself. Anything is possible if you believe it
is possible.”
PF: What was it like to work with Hugo Girard, the world’s
strongest man?
DB: “That was cool. We did a lot of exercises that were different
from the exercises I do in the gym. We were working out in this huge
warehouse. It was a break in the routine for me. Instead of doing the
same exercises over and over again like I do in the gym, I was doing
other things like trying to flip tires, roll rocks and pick up cars and stuff
like that. I had a great time working out with Hugo. He was about
twice my size.”
PF: What do you find as the most effective workouts to stay
in shape?
DB: “We do a lot of cardio on the ice. What we do during the season
is maintenance work, just keeping the body in shape. Hockey season
is long and the demands on your body are great. We play almost every
second night so it takes a toll on your body. On average, when the
season is over, I take three to four weeks off to let my body heal. It
breaks the routine. Then I go back to
working out about
three hours a day
about five to six times
a week. Hockey is
a tough sport. Your
cardio, strength and
agility all have to be
in top shape. You
have to work out your
entire body, not just
Here is Danny Briere with Kyle
lower body or upper
Lograsso. He is a local five-yearbody. old local golf prodigy who lost
The sport is a
his eye to cancer. You can get
combination of many
more info on Kyle if you go to
different skills and I
try to exercise every
www.kylelograsso.org He has
part of my body.”
been featured nationally, most
recently on HBO Real Sports.
PF: You mentioned that you have three sons. Do you emphasize
fitness and nutrition to them?
DB: “Fitness, not yet. They are still a little too young for that. My wife
and I want them to enjoy being kids and to enjoy whatever sports they
are playing. They should not have to worry about fitness because that
comes natural when they are competing in sports. But we are starting
to make them realize more and more about nutrition and what to eat
the night before games and after games. We don’t want to get into
nutrition too much but slowly we are trying to teach them a little bit
about it.”
Birthplace: Gatineau, Quebec
Favorite Healthy Food: Chicken
Favorite “junk” Food: Ice Cream
Favorite Way to Exercise: Doing circuits
Least Favorite Exercise: Chin-ups
Favorite Way to Relax: Golfing
Favorite Movie: “Good Will Hunting”
Favorite Musicians: U2, Counting Crows
Favorite TV Show: Right now, it is “Prison Break”
Favorite Season: Spring
Pets: Two dogs. A Boston Terrier named Zora and a bulldog
named Zoey
Zodiac Symbol: Libra
Favorite Motto: I said it earlier: “Anything is possible as long as
you believe it is.”
Ron Sklar is a free-lance
writer who was born
and raised in Philadelphia
and now lives in New York.
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34 I PhillyFIT
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ASK Fernando!
Super-feature Q & A: FAT LOSS
I get asked about fat loss training a lot.
Since this is the time of year everyone
is so “gung-ho” about getting in shape,
I figured this is the perfect time to
break it all down and address everything
about fat loss training with this
month’s question…
Q. I’ve tried to lose weight with little
results. I’ve heard so many conflicting
things about how to exercise, how to
eat and which supplements work best
for fat loss that I am now thoroughly
confused. What are the ways you have
found that are proven to work for fat
loss? Can you please give me an outline of how I should arrange my exercise, nutrition and supplementation? I
have so many questions!
A. First of all, let me congratulate
you on not giving up! Impatience is the
#1 enemy of results. Many times people
are right on the brink of starting to get
the results they are training for, but
never realize it because they quit
too soon.
You are right. The PROVEN ways to
train, eat and supplement for maximum
fat loss often get blurred by all the
unscrupulous fitness vendors trying to
make a fast buck at your expense.
What I will share are all the methods
shown to work for fat loss based on
the abundance of solid scientific
and empirical evidence. In fact, they
are the exact methods I use with
my clients.
These techniques regularly produce
results like dropping 2-4 dress sizes and
reducing 3-6 inches around the waist in
a relatively short time, for all that put
them into regular practice.
So let me break each of your questions
down, and get right into it…
NUTRITION
Q. “What does science say about
nutrition for fat loss?”
A. No matter how you slice it, the
overwhelming scientific, physiological,
genetic and anthropological evidence
point to only ONE thing concerning fat
loss... nutrition.
About eighty percent of people need
to follow a high protein, moderate fat,
low starch diet. If you don’t, you will
NEVER achieve maximum fat loss,
fitness, energy and health. Simple as
that.
High Protein means consuming
80%-100% of your bodyweight in grams
of protein per day. Moderate fat is
having 30%-40% of your total intake
coming from fat per day. Low starch is
consuming no more than 80g-100grams
of starchy carbs a day.
Here’s more of what science says about
nutrition for fat loss…
Eat fat, to burn fat. It’s proven that if
you want to burn fat off your body, you
need to get more fat from your diet
and eat less carbs. Yes, eat more fat!
Sometimes up to forty percent.
Less carbs NOT zero-carbs. Why? The
body needs carbohydrates to be present
to burn body fat. If you have zero-carbs
coming in, you have very little fatburning off your body! Think of it this
way…fat burns in a carbohydrate flame.
Wait 3-4 hours before you eat again.
You also need to wait for all your food
to be fully digested and emptied prior
to your next meal in order for the fatburning hormones to do their thing.
Breakfast is needed to kick-start your
metabolism. Without it, you slow down
fat burning, reduce energy levels and
cause muscle loss. Not good!
Drink Water. Every physiological
PhysicallyFIT
reaction in your body needs water. If
you are dehydrated, you will not achieve
maximum fat burning! So drink up!
Q. “Which foods should I be eating?”
A. Here’s a quick list of the
fundamentals:
Protein – eggs, beef, chicken, fish, milk,
cottage cheese, protein powder.
Fats – olive oil, various nuts, avocado,
peanut butter.
Starches (LIMIT) – Corn, peas, potato,
yam, beans, rice, bread, cereal, oatmeal,
etc.
Fibrous Carbs (UNLIMITED) – broccoli, asparagus, cauliflower, salad
greens, tomato, etc.
Q. “How many calories should I be
eating every day?”
A. A good calorie goal for men
is (2000-2500K) and for women
(1600-1800K)
SUPPLEMENTS
Q. “Are there any supplements good for
Fat Loss?”
A. Yes. The number one supplement
for anyone is a multivitamin / mineral
complex. Some say that the jury is still
out on the effectiveness of these other
supplements; however, there is a lot of
empirical evidence that these work and
work very well.
Lipotropics – De-fat the liver so your
body can metabolize fat more effectively.
L-Carnitine – Transports fat into the
muscle to be burned as fuel.
CARDIO
Q. “What does the science say about
Cardio for Fat Loss?”
A. As with any form of exercise,
it’s all about intensity. The higher
the intensity, the higher the fat-burning
stimulus you will get. Interval
training rules here, and all the
science backs it up.
Regular cardio does NOT elevate metabolism or cause maximum response from
the fat-burning hormones. Interval cardio does. You’ll double or even triple
35 I PhillyFIT
PhysicallyFIT
your results doing your cardio this way.
As for frequency, 2-3 times a week
should be plenty. More is is not better.
your metabolism. Remember, resistance
training will elevate your metabolism
for 24-48 hours! Total-body exercises
work best here. They work upper body,
lower body and the core at the same
time. A simple example is the squat
and press.
Here’s a sample of how a beginner and
advanced interval program on the
treadmill would look:
BEGINNER
5 minute Warm Up
Interval Cycle
Speed 2-3 MPH
Walking 1 Minute @ 15%-30%
Walking 5-8 minutes @ 0% Flat
Repeat 2-3 times
Cooldown 5-10 minutes
ADVANCED
3-5 minute Warm Up
Interval Cycle
Speed: 3-4 MPH
Walking 2 Minute @ 15%-30% Grade
Walking 2 minutes @ 0% Flat
Repeat 4-5 times
Cooldowns 5-10 minutes
Short rest periods stimulate more
fat-burning. Studies routinely
show that shorter rests between sets
fatigue the muscles in a shorter time
which therefore stimulates a flood of
Growth Hormone (GH) throughout
your body. GH increases fat loss and
helps with muscle building.
TRAINING
Q. “What does science say about resistance training for Maximum fat loss?”
A. Same theme. It’s all about intensity.
Your training needs to give your muscles a reason to stay and give your food
a place to go. If not, it will be stored as
fat. Here’s what we know…
You need to use exercises that involve
many muscles at one time. The more
muscles used in an exercise, means more
calories burned and a higher “spike” to
Q. “How many days a week should I
train for maximum results?”
Use “full body cycles” to maximize
intensity. If you are solely using traditional strength training exercises, an
easy way to keep your rest periods short
without burning out prematurely is to
rotate your exercises from an upper body
– to lower body – and back up to an
upper body exercise.
Here’s a sample of how a beginner and
advanced cycle would look:
BEGINNER CYCLE
BB or DB Chest Press 1x12
Front Squat
1x12
Cable Row
1x12
Perform these 3 exercises as 1 cycle
Rest 1 minute between sets
Rest 2-3 minutes after the
LAST exercise
Repeat 2-3 times
Pampering Parties
at Home
1/3 PAGE
HORIZONTAL
7.25” X 3”
ADVANCED CYCLE
BB or DB Chest Press 1x12
Front Squat
1x12
Cable Row
1x12
Perform these 3 exercises as 1 cycle
NO REST in between sets
Rest 1-3 minutes after the
LAST exercise
Repeat 4-8 times
A. The body can only handle two
and no more than three of these
kinds of workouts per week. Proper
recovery is paramount or all progress
will cease. Not what you want right?
The body can typically only handle
30-40 minutes of high intensity
exercise before it starts to knock on
the door of overtraining. After that, the
hormonal feedback loop begins and you
will start to secrete a lot of the stresshormone cortisol in response to all the
over-work.
Excessive cortisol in the body causes
muscle wasting and fat-production!
So get your workout in BEFORE
the 40 minute cut-off and don’t
over train!
Q. “Any other suggestions that will
help me?”
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36 I PhillyFIT
A. Yes. Your metal outlook and attitude has A LOT to
do with your success. Stay on track but please remain balanced. Success comes from consistency not perfection.
Give yourself a “treat day” once a week. Ease up on the
plan for a day and enjoy yourself at couple of meals for that
day as well. It will do a lot for your sanity and give you
something to look forward to as a reward for sticking to
the plan for the week!
PRO-Q FITNESS
We bring the workout to you!
Restore your confidence with our in-home personal fitness professionals.
Quality you can feel.
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LOOK BETTER •°FEEL BETTER • LIVE BETTER • LOOK BETTER •°FEEL BETTER • LIVE BETTER
TIRED OF BEING OUT OF SHAPE?
Need help getting started?
I CAN HELP...
Success Story #109
Fernando Paredes, CPT, NASM, NSCA is a
functional fitness specialist sought out for his
Fitness
has been
expert guidance in the areas
of low-back
re- my lifelong pursuit.
However,
I was
conditioning, functional fitness,
weight
loss, always limited on how
much I could
do because of chronic lowsports training and has appeared
as a regular
back andNetwork’s
knee pain. I love Pilates which
feature fitness expert for Comcast
yetprivate
I was exerstill hindered by my back.
“Your Morning” television helped,
show. His
Working
with Fernando has helped to
cise studio, Fusion Fitness Studio
in Doylestown,
balance
myphysical
body so much that I can now
PA caters to all fitness levels
seeking
do exercises
I haven’t
improvement. ASK Fernando
YOUR exercise
and been able to do for
16 years!
I am noticing dramatic improvenutrition questions by e-mailing
askfernando@
phillyfitmagazine.com ments in my total-body strength, flexibility
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January/February • 215 396 0268 • www.phillyfit.com
Date:
37 I PhillyFIT
PhysicallyFIT
Metamorph
PA RT O N E O F A S P E C I A L M I N I - S E R I E S
O
ur story begins with a woman
who finally found weight loss
through gastric bypass surgery.
The voyage continues with
a casual conversation on the Jersey Shore
that leads to a partnership to attain not
only a more aesthetic exterior, but more
importantly, a FIT interior. PhillyFIT
shares with you the journey of Audrey
Solomon…
My name is Audrey Solomon. I am a forty four year old the mother of a beautiful, eight
year old daughter. I am also in the biggest
transition period of my life. Let me start
by briefly going back in time. I have had a
weight problem that began in my early teens.
It is something that I’ve battled my entire
adult life. I have tried every diet out there
from Weight Watchers to Optifast to Nutri
System. All of these commercial ‘diets’ will
help you lose weight, but try keeping it off!
That is where the true challenge begins.
Keeping off the weight is a monumental
challenge that millions of people struggle
with on a daily basis. That being said, I, too,
had resigned myself to the fact that I would
never lose weight; maybe I should just find a
way to be happy within my own skin, all 350
pounds of it. A cop out? You betcha!
Then one day I was listening to the radio
and I heard Carnie Wilson on the Howard
Stern Show talking about gastric bypass
surgery. Initially I thought, “Sure she’s
Carnie Wilson; she can afford it.” However,
after a quick investigation, I realized this
was something that could be covered by
insurance. At that very moment I knew I had
X I IPhillyFIT
38
PhillyFIT
found the answer for me. No one, no matter
what, could stop me. My worst fear, besides
dying if I didn’t have the surgery, was that
at some point my daughter would be teased
because her mother was SO fat. After all of
the past weight loss failures, I wanted to have
this surgery for myself and for my daughter.
On May 18, 2001 I had the surgery, and
have lost a total of 180 pounds. Six years
later the weight remains off and I am
extremely proud of myself, but there is still
something gnawing at me. I don’t feel like
my journey is complete. There is more,
much more, I need to accomplish. First
and foremost, I need to get into shape; the
one thing missing from my quest for better
health is exercise. To make matters worse,
I have worked as a post-gastric surgery
support group leader for several years, and
I absolutely do not practice what I preach.
After six years of working to accomplish this
weight loss goal, it is time to meet my second
challenge - finding a way to get my ‘new
body’ FIT!
A friend of mine says, “There are no
coincidences in life.” With that statement
in mind, I recently was on vacation with
my brother and sister-in-law and a group of
new acquaintances at the Jersey Shore. One
afternoon on the beach, we were talking
and I told the group my ‘weight loss story’.
It turns out, one of my brother’s friends was
Jami Appenzeller, the Owner and Publisher
of PhillyFIT Magazine.
She was intrigued with my voyage and even
more excited at the potential for the future
possibilities. For those of you who are
avid readers of PhillyFIT, you know that
one of Jami’s goals is not simply to create
an amazing magazine, but also to network
businesses, and more importantly, people, to
achieve the highest possible level of health
and wellness.
We discussed how important it was for me
to find a gym and even a personal trainer
who could help me reach my latest goal of
obtaining not only an aesthetic exterior,
but also a FIT body. Again, the “no
coincidences factor” presided and while
we were discussing these possibilities, my
brother walked up with another friend of
his, Fred Brandt. When Fred told us that he
owned The Center Club in Newtown, PA,
Jami and I were dumbfounded. We had just
googled his club that morning. The Center
Club happens to be located in the same
shopping center where I work as a travel
agent! We all know that when considering
a gym, accessibility is a priority. It just so
happens that convenience is the number one
thing that keeps me going. Could this be
the venue that would help take me to the
next level?
After some great conversation, Fred
suggested I meet with Tony Robinson, a
personal trainer. Fred felt that Tony and
I would be a tremendous team; and that
he could help me achieve my goals. Fred
couldn’t have been more “right”. After the
Shore getaway, I made an appointment
with my new personal trainer at the very
welcoming Center Club. I do have to admit
that while everything seemed to have fallen
-396
-0268
January/February
-396
-0268• •www.phillyfit.com
• •215215
January/February
2008
www.phillyfit.com
X I PhillyFIT
PhysicallyFIT
phosis
AFTER
into place, I was a little nervous about my
new undertaking. Whatever doubts were
present, Tony quickly helped erase them.
He was extremely enthusiastic and seemed
to only have my best interests at heart. We
talked for a while, and he went through a
physical assessment with me. During this
interview process, I indicated to him that
I had a hernia. We agreed that it was in
my best interest to see a physician before
beginning our training sessions.
Once the hernia is taken care of, I’m on my
way! This was all falling into place very,
very neatly. How lucky am I? The journey
to achieve a future full of good health
and unlimited possibilities seems to have
BEFORE
Audrey and her daugther, Emily.
everything set up in its perfect place.
BUT…
How long will this hernia thing keep me
from beginning my work with my new
personal trainer? Can I do it? Will my body
be able to handle the challenges set forth by
Tony? As confident as I am, the questions
and obstacles are
definitely present…
Stay tuned to find out
if Audrey’s body can
recover from yet
another surgery, if
she is truly ready to
make the commitment
to hit the gym daily and if she can survive
the challenges and expectations set forth
by her trainer, Tony. Jami and the PhillyFIT
Team are behind Audrey 100%, and look
forward to following her through her journey
in the coming months.
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X I PhillyFIT
-396
-0268
January/February
-396
-0268• •www.phillyfit.com
• •215215
January/February
2008
www.phillyfit.com
X II PhillyFIT
39
PhillyFIT
MegaFIT
PART ONE
The MoDa Experiment
GREATER
E X P E C TAT I O N S
Heather peered out from the stage over
the crowd of unfamiliar faces, wishing she
could be somewhere else. At fifteen, thin
and bespectacled, she could be as sassy as the
next teen, but she hadn’t wanted this sort of
lime-light. Between her and those expectant
faces was an Olympic barbell with plates
big as manhole covers at either end, one
hundred thirty-five pounds -more than she
weighed and certainly not part of her everyday world; she was no jock -didn’t even play
any sports! How had she gotten pulled into
this? Closing her eyes briefly, she ducked
under the bar, feeling it almost immovable
against her shoulders.
The road to this predicament had come
half a year earlier, when a soccer-mom
told me that her daughter Amanda, a
seventeen-year-old senior at a nearby
high school, had quit her off-season
efforts to improve her strength at the
school’s gym. As Amanda tells it, “Many
times we found that the weight room
was closed to everyone except for the
football or wrestling teams. When we
could get in, the machines were never
free because after using a machine the
boys would stand there until one of the
other guys came to use it. They also
didn’t like the fact that we girls could
lift more with our legs than they could
using proper techniques. So they would
use greater weights and do it the wrong
way. They’d tell us that we were doing it
wrong which is why we used more than
they did. Also the guys covered their
40 I PhillyFIT
legs by wearing sweatpants since the
girls who went to the weight room were
soccer and lacrosse players, and had bigger legs than some of the boys.”
I was hardly surprised –the muchheralded advances in girl’s sports still
haven’t changed the attitudes of society
towards girls and strength. To my mind,
the teen boys, subject to the same attitudes and dealing with their own physical identities, were less to blame than the
parents and coaches. Many parents set
less than stellar examples of fitness (how
many moms and dads do you know who
can do ten good pushups?) and very few
girls’ coaches (most of whom are men
–isn’t that interesting?) really give more
than lip-service to serious strengthtraining off-season for their athletes. But
here was a mom and a daughter who got
it. “I’ll train her two nights a week at
no cost,” I told the mom, “but here’s the
catch: you have to come train with her.”
The mom thought this over. “Okay. Can
her sister Heather come too?”
A week before Thanksgiving 2006, the
girls and their moms (Heather: “Can my
friend Tina come?” Charles: “As long as
her mom comes and trains too.”) began
their training. Initially we focused on
free-weight exercises – I always do this
with new clients because dumbbells are
basic, versatile and available anywhere.
The girls learned correct form, how to
by Charles Peeples
spot one another and how to improvise.
I’d quiz them on the mechanics, the
“body-logic” of what they were doing,
and some of that took a while to sink
in. But eventually I was able to stand
back, get out of the way and watch
them work each other. And what I
saw was remarkable.
Once they’d gotten into the swing of
things, a synergy began to emerge,
a combination of support and competitiveness, with mom as the catalyst.
Gloria is slender and wiry, always selfdeprecating and upbeat, and as we all
learned, strong. Within a few months,
despite some physical limitations, she
was able to do squats with one hundred
thirty-five pounds and even more amazing, bench (triceps) dips with a fortyfive pound plate on her lap. Amanda
and Heather weren’t about to let this
go unanswered (“if mom can do it…”)
and soon all three girls were doing it
themselves. As I’d predicted, their legstrength blossomed; Tina, a year younger than Heather but huskier, especially
enjoyed having heavy chains hanging
from the bar when squatting. And the
donkey-calf raise (a novelty to anyone
outside the bodybuilding world) was a
favorite for all three.
Later I’d query Gloria how the girls
really felt about all this. “They weren’t
that interested at first, but after three
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X I PhillyFIT
MegaFIT
or four weeks they became comfortable with what they were doing –no one
watching, partnering with each other,
seeing the weights increase, even engaging in a little competition. They’d never
been addicted to fast-foods, but now
they even began to forgo the Friday
night pig-outs as their food choices
changed. That included snacks, with a
couple of hard-boiled eggs and a block
of cheese replacing the bags of Pringles.”
One difficulty came at their school- no
snacks of any type are allowed between
7:30 when classes begin and lunch
beginning at 11:00. Amanda took in
some protein powder and it was confiscated. I find it hard to understand how
school administrators expect active,
growing teens to go for almost four
hours without eating something and
remain attentive.
By February, I was sufficiently encouraged by what I’d seen to set a goal for
the girls: “I call this project ‘MoDa’
–MotherDaughter. And I want to share
it with others. In May I’d like you to
come with me to the PhillyFIT Bash
and demonstrate what you’ve accomplished by performing squats onstage.”
Amanda nodded, Tina shrugged, but
Heather looked at me in horror. “Do we
have to?”
There were differences at the Bash venue
which none of us had considered. Unlike
the Olympic weights the girls had been
using at the studio, those provided by
Velocity Sports were rubber-coated.
42 I PhillyFIT
These tend to slide if the bar tips even
slightly -which of course it did, since
instead of a solid floor we were on a
makeshift stage which flexed under
weight. No bar collars were on-hand at
the moment, so even with spotters, the
girls experienced a slight “Bongo-Board”
effect with that shifting weight across
their shoulders. More significantly,
they’d always trained facing a mirror,
which provided visual guidance to the
proprioceptive senses; now they were
looking off a stage into an audience.
Weights they’d repped with ease at my
gym suddenly seemed much heavier.
Amanda to redeem their initial attempts
in a similar manner.
I saw something big happen that day,
far bigger than anything I’d expected.
Though I told them this, I’m still not
sure they grasped it. These girls had
no background in, nor aspirations
toward, weight-lifting. Even Amanda,
though a soccer player, was no jock. No
high-powered league sports or fanatic
athletic-scholarship quests here… just
ordinary schoolgirls who took a few
moments amidst their busy teen-life to
do something few schoolgirls will even
try, and grew in ways they never expected. This doesn’t happen in a vacuum. It
took a mom, an unusually independentminded one, to help make it happen. Is
it too much to hope that there might be
others out there?
So little Heather, who’d lifted far more
in training, sank under 135 pounds and
couldn’t get back up unassisted. Tina
would do the same initially with her
185. Amanda would struggle with her
225. This was a white moment. It could
Charles Peeples, NSCA-CPT, NCTMB,
whose articles have appeared in
have been humiliating, a complete rout,
numerous fitness and bodybuilding
negating the confidence they’d gained
magazines, is a well-known propothese past months, undoing my reassurnent for girls’ and women’s physical
advancement. In addition to being a
ances against the stage-fright which had
Nationally-Certified Personal Trainer,
nearly kept them –especially Heatherhe is a Nationally-Certified Massage
from participating. But Heather, facing
Therapist. Contact him at Charles@
PhillyFitMagazine.com
the dread of an
audience which had
just seen her fail,
COLON HYDROTHERAPY
and a bar which
still wanted to bury
her, reached inside
herself and found
something new
which had grown
along with the
They use internal cleansing
sinew these past
- colonics - to relieve many
months. Settling
common maladies such as:
under the bar once
• Weight Loss
more, she pumped
• Digestive Difficulties
out half a dozen
• Arthritis
confident repeti• Body Aches/Head Aches
• Fatigue/Stress
tions, her example
• Signs of Premature Aging
leading Tina and
(For more on MoDa
It may all be due to the excess garbage piled up in
please visit www.
the colon! Colon irrigation is the natural and gentle
teamvalkyries.org.
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And start practicGOOD HEALTH BEGINS WITH COLON HEALTH
ing now to win
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MotherDaughter
215-464-1519
Team Pushups
14425
Bustleton
Ave., Suite 101, N.E. Philadelphia
Challenge at the next
www.centerforyou.com
PhillyFIT Bash)
What do Hollywood stars,
glamorous models, & weight-loss
wannabes have in common?
How To Productively Build Your
ProfessionallyFIT
Personal Brand
A personal brand is one of your most valuable assets. It is you.
Just like large companies invest in creating and protecting their
brand, it is important for you to do this as well. It doesn’t matter
whether you work alone, within a corporation or consult with
others; you make an impression on the world and it affects your
business and reputation. To ensure you are productively building
your brand, here are some ideas to help you:
Be Memorable - Don’t be like everyone else. Find a way to help you stand out
amongst the crowd. A way to do this is to conduct a self-audit. During this
audit list your strengths. Remind yourself of your strengths. For example, I am
known for my shoe collection and my love of pink. This means my wardrobe; accessories, stationery and other items I use all reflect this. My thank
you notes are pink with a stiletto illustration on the front and my contact
details on the back. What can you do to make you memorable?
Reflect Your Personality - Make a list of words people use to describe
you. Using this list, choose the words that feel best for you. Once you
know how to describe your personality, you can use these words and
“feel” in everything you create for yourself i.e. website, business cards
and one page biography.
Use Colour - Choose one or two colours that demonstrate your personality.
Pink is my colour; this colour is represented in all aspects of my business, home,
wardrobe and accessories. Many clients make comments on my pink briefcase,
hot pink jackets and other items I use in my work. This is part of my signature.
I use this colour in all aspects of my handouts, books, folders, and handbag any place that is visible to the world. Kirstin Carey, an American speaker, is
known for her love of orange. Whenever you meet Kirstin you can be guaranteed she is in an orange outfit.
Keep It Consistent - Use your personality words in all marketing materials you develop. If you select a colour to represent you, use that in
everything you do. If it is a symbol or character use that. Roberta Perry, a public relations expert, wears the funkiest glasses
and recently I saw an ad for her company 10-16 featuring her
glasses - very clever!
Develop an Area of Expertise - Be known for something. Become the specialist in your area. Be the person people ask questions; be quoted as the expert in articles, newspapers.
Be the ‘go to’ person for that area of expertise. I am known for
my speciality in productivity and networking. What are you known for?
Have an Interesting Business Card - Be different. Keep the standard size but
ensure the paper stock, colours or font are different to everyone else. Even if
your company provides you with a business card you may like to get an additional one for your life and work outside the office.
43 I PhillyFIT
ProfessionallyFIT
Learn to Network - This skill is essential if you want to build
your personal brand and build your business. People need to
meet you and know you. If you struggle with this skill you
could some read some excellent (of mine… he he) “Network or
Perish” or “Strategic Networking”.
You are your brand; decide what message you want the world to
know about you. You invest so much time and energy in keeping fit, what about focussing on your brand. What do you want
people to remember about you?
Have a Saying or Phrase - Winston Marsh, an Australian
speaker, is known for always saying “I am f-a-n-t-a-s-t-I-c.”
Every time he speaks with someone or signs off a letter he uses
this phrase. I always say ‘G’Day’ - the Aussie hello. What
phrase makes you memorable?
Create Stickers with Your Contact Details - Use these stickers
on all physical mail, books, sample products or anything you
send out. This will allow people to contact you at any time.
Establish an Email Signature - Using tools like Microsoft
Outlook, you can establish a unique signature that is attached
to all outgoing emails. You could include a quote or a sentence
about your business. Use colours, bold font and include your
name and contact information.
Send Thank-you Cards - Send handwritten cards to people to
thank them for doing business with you, good service, referrals
or just because. I use pink envelopes so they are also reflective
of my personality and consistent with my brand. A colored envelope also stands out amongst all the white envelopes people
receive on a daily basis.
Send Client Thank-you gifts - When you work with someone
for the first time you may like to send them a thank you gift for
their business. For some of my female clients, I send flowers
and ensure they are delivered the day after my presentation
with the client. This is a reminder for them that I appreciated their business and is something many clients comment on
many years after the event.
Join Associations - Find a professional or industry body, become actively involved and join the committee. Commit to attending the meetings, get to know other members and provide
lucky door prizes to increase your business profile.
Get a Professional Headshot - Build a selection of photos (in
electronic form also) that can be sent to anyone interested
in working with you. These will be useful for your website,
business cards and one page biography. Any successful businessperson must have a good headshot. Tip: Keep it current; I
don’t know how many speakers in my industry I have met with
headshots that are fifteen plus years old… when they still had
hair! Keep it up to date.
44 I PhillyFIT
Neen James is an International Productivity Expert. By looking at how people
spend their time and energy, and where they focus their attention, Neen helps
people to rocket-charge their productivity and performance. A dynamic
speaker, author and corporate trainer, Neen demonstrates how boosting your
productivity can help you achieve amazing things. With her unique voice, sense
of fun and uncommon common sense, Neen delivers a powerful lesson in
productivity. Contact her at [email protected].
Tony Robinson
Fitness Consultant
“Never give up even though
things seem or feel too
hard to achieve...”
... Is the motto of Tony Robinson, fitness
consultant. He is a CPT through several
accredited sanctioning organizations.
His unique approach to weight management/ fitness
training and his work with people rehabilitating from
injuries has made him head and shoulders above his
peers. The combination of Core/Functional training
/Pilates /Sports/ Martial arts & Track and Field makes
him perfect for what ever your goals maybe. He’s a
trainer for everyone. Give him a try.
He has experience working with:
l young children to senior citizens
l Pre-natal & Post natal woman
l Experience with Amateur / Collegiate /
National and Olympic caliber athletes
l Has worked with people who have had numerous health conditions and helped them regain a good quality of life again
Locations:
Center Club, New Hope Fitness, Pilates Center,
Center Club Sport and Spine, Cornerstone
Academy House
Contact Information:
Tony Robinson
Fitness Consultant
ISSA/NFPT/ISKA/NASM
215-498-4120
www.myfitnessisfun.com
M
FurryFriendsFIT
Choosing
your
CANINE
M
Companion
any people acquire new
canine family members
around the holidays.
It’s always best to first
think through the decision
of what type of pet would best fit into
your family. Acquiring a dog is a lifetime
commitment, as it may live to be twelve
years old or more. Many a dog acquired
on impulse winds up in rescue through
no fault of its own. Of course, when we
make a commitment to train, socialize,
exercise, and care for a dog, our lives can
take a wonderful change for the better.
Are you thinking of giving a pup to a
friend or relative for the holidays?
Before giving someone a pet for a gift,
please be sure that they want to receive it.
Although a dog can be a great addition
to a family and make it complete — not
to mention fun — it requires a lot of time
and effort. Also, it’s generally not best to
acquire a new dog during the frenzy of the
holidays, as we usually won’t have enough
time to devote to it then. The noise and
commotion during the holidays can be
very frightening to a new canine family
member. It’s better to physically obtain
your pup right after the festivities end.
If giving a pup as a gift, remember that it’s
generally best for people to choose their
own pup. You can always give a home-
made “doggie gift certificate” for the
holiday marking the event and the actual
pup can be selected at a later date.
We all see pictures of adorable dogs on
television and elsewhere. But when we are
choosing the pup that we’ll live with, it’s
best to research the breeds in which we’re
interested. Even though the border collie
in the movie Babe is extremely intelligent
and cute, it may not be the best choice for
your home. In choosing a pup, it’s best
to first consider your lifestyle as well as
the dog’s needs. Border collies are bred to
work for hours on end and generally won’t
be happy as couch potatoes.
Are you sedentary or very active? How
much time do you have to devote to a
pup? How much room do you have for a
dog? Do you have children or other pets?
These are just some of the matters to
consider before obtaining a dog.
Before acquiring a dog, it’s important to
consider the dog’s needs as well as our
own. Remember: if we fail to meet a
dog’s needs, it will find ways to meet them
itself, which may mean some destructive
behaviors. Although each dog is an
individual, there are general principles
that govern the various breeds. Under the
American Kennel Club, there are seven
different groups of dogs. Even if you
by Debbie DeSantis, CPDT,
Certified Pet Dog Trainer
and Behavior Consultant
are thinking of getting a mixed breed —
which can be a great choice — consider
the characteristics of the breeds of which
the mix is composed.
The herding breeds usually have a high
work ethic and need a job to do and a
sufficient amount of exercise in order to
not become destructive. Border collies,
German shepherds, pembroke welsh
corgis, rough collies (like Lassie), and
shelties are some of the more popular
examples. Some have a very high herding
drive that must be properly channeled, or
they will herd your children, your guests
— and you.
Dogs in the working group have moderateto-high exercise needs and also need a
job to perform in order to be balanced
family members. Some popular examples
include rottweilers, dobermans, akitas,
and mastiffs. These are powerful dogs
that require a firm but fair leader who will
train them consistently using
positive methods.
45 I PhillyFIT
FurryFriendsFIT
Terriers are generally very high energy
dogs with a high prey drive, and they may
love to dig in your yard, as many were
bred to chase vermin underground. Jack
(Parson) Russell terriers (like Wishbone or
Eddie from Frasier), cairn terriers (think
“Toto”), westies, and Scottish terriers
are some examples. Dogs from the toy
group generally don’t have high exercise
needs and are content to sit on your lap
being adored. Popular examples include
Maltese, shih tzus, yorkies, and pugs.
Hounds were bred to track and hunt.
Beagles, bassett hounds, greyhounds, and
Afghan hounds are some examples.
Dogs from the sporting group were
bred to hunt and also won’t generally
be content just lying around the house
without exercise. These include labrador,
golden, Chesapeake bay, and flat-coated
retrievers. Dogs from the nonsporting
group had varied functions; some
examples are dalmations, chows, Boston
terriers, and lhasa apsos.
All dogs require training, socialization,
and exercise to be canine good citizens;
however, because of their need to perform
some type of work, some of the working
and herding breeds, as well as some
terriers, may not be the best choices for
first-time dog owners. Please carefully
research the breed you may want before
you make a final decision. Read and meet
representative examples of the breed and
talk to individuals who are knowledgeable
about the breed.
In order to have a happy relationship with
our canine companions, it is important
to also consider our needs as well as the
dog’s. We must examine our activity level
and time to devote to a dog.
All dogs require regular attention,
exercise, grooming, training, and
socialization. Before obtaining a pup,
we also need to consider the expenses
that having a dog entails such as for:
grooming, training, veterinary care
bills, boarding, food, bedding, fencing,
and crates.
We should also take into account whether
all family members want the dog, as well
as children and other pets we have.
It’s best for children to be old enough to
understand and respect the dog as a living
creature and to treat it with kindness,
and very young children under at least
six years old may not see the dog as a
living creature but as a toy or playmate.
Before acquiring a new dog, also consider
whether the other pets in your family are
socialized and, given a sufficient time,
will adjust.
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46 I PhillyFIT
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yard clean up, transportation to and from the vet. We will
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ferrets, reptiles, and exotics. For more information visit
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Another important consideration is where
to acquire your dog. If you are acquiring
a purebred puppy, purchase it only from
a good, knowledgeable breeder who
breeds only to improve the breed, not for
profit. It’s important to see the parents of
your pup, so that you can have some idea
about how your pup will mature. Also,
it’s important to view the cleanliness of
the facility. Good breeders will often
ask you as many questions about your
lifestyle and needs as you will ask them.
Beware of purchasing from mass breeding
facilities or shops that sell dogs from
those facilities, as they may have dogs
with genetic and behavioral problems.
Good breeders do not sell to such
establishments, as they want to know that
their pups are going to good, appropriate
homes. You can also adopt great dogs of
pure and mixed breeds of all ages through
animal shelters and rescue organizations.
A puppy may not meet your needs
because of the housebreaking and other
preliminary training required, whereas
a mature dog may have already been
housebroken and be more calm. Another
benefit of adopting an adult dog is that
you can see the final product. If you’re
not sure how to choose the specific
dog for you, a good breeder or rescue
organization may help. Breeders who care
will place a dog only with a family that
they believe to be appropriate, and good
rescue organizations will also try to find
the right home for their dogs. You can
even have a dog trainer help make your
selection. If you do your research before
you bring home your next canine family
member, both you and your pup will have
many happy years together!
Debbie DeSantis, CPDT, of
Going to the Dogs Obedience
Training, has been a certified
dog trainer and canine be ber
of the Association of Pet Dog
Trainers and is authorized to
administer the AKC’s Canine
Good Citizen test. Debbie has nationally ranked
obedience dogs, therapy dogs, and participates
in dog rescue. Additionally, she writes a column
about dog training and behavior called “Dog Talk”
for The News of Delaware County. She can be
reached at (610) 344-7799, liondogs4@yahoo.
com. Her website is www.topdogtraining.org.
Debbie
DeSantis pic
here
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Page 1
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FurryFriendsFIT
S
Physical Therapy for
The concept of physical therapy is new
to animals and has evolved rapidly over
the past few years into its own specialty.
In the veterinary medical world, just as
in human medicine, there are many surgical procedures and health conditions
that require extensive physical therapy
for complete recovery. Physical therapy
is often indicated after surgery, injury, or
disability and is an essential part of the
recovery process. The goal of physical
therapy and rehabilitation is to return
the affected part and the animal to full
function.
Physical rehabilitation in the veterinary
field works much the same as it does
in human medicine. Just as in human
practice, recoveries from an injury or
surgery are guided by a trained rehab
professional. While still a relatively
new concept in veterinary medicine,
the field is growing exponentially based
on its real world efficacy. Veterinary
surgeons and doctors alike are seeing
first hand the impact comprehensive
physical rehabilitation is making on the
recovery of their patients and integrating
it into their treatment care protocols.
degenerative arthritic changes in the
knee, nearly seventy five percent will
tear the other ligament in two years or
less. It is important to achieve the best
possible recovery from the first surgery
in terms of both providing a stable leg
as soon as possible so as not to stress
the opposite knee, but also to provide a
strong leg to stand on should the second
knee need surgery at a future date.
While the animal rehabilitation field
is growing quickly, there are still
many owners and veterinarians alike
who are new to the concept and have
skepticism as to the necessity of its
role in post-operative animal care.
After all, one must remember that
for years the standard of care has not
included physical
rehabilitation, and
animals have been
left to recover on
their own.
Managing inflammation and pain are
a large part of rehabilitation as well. A
little bit of inflammation is necessary
for the healing process, but uncontrolled
pain and inflammation will lead to limb
disuse and scar tissue formation. When
we restrict the activity of our animals
to facilitate a healing process, such as
a fracture repair, there are detrimental
effects on muscle and bone mass,
cartilage health, tendon and ligament
flexibility and strength. Rehabilitation
can help prevent some of these effects
and improve the end result of the
surgical procedure.
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48 I PhillyFIT
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ANIM
Rehabilitation
can reduce the
incidence of
post surgical
complications
that can be seen
with orthopedic
procedures, such
as quadriceps
contracture in
young puppy
following a
fracture repair.
Rehabilitation can
reduce the time to
full recovery and
result in improved
recovery as well.
In dogs that
tear a cruciate
ligament due to
Rehabilitation can help a dog re-educate
neural pathways after disc surgery and
improve neurological function. Animals
unable to stand can benefit from
neuromuscular electrical stimulation of
their muscles to prevent severe muscle
atrophy. If you have an older dog that
is down for weeks due to an injury, the
combination of arthritic pain, muscle
wasting and injury are tremendous
hurdles to overcome so as to be able to
rise and walk again. Animals can often
exercise in water to a greater degree
than they could on land, thus building
muscle, endurance and keeping the
joints mobile.
What if your dog was not a candidate
for surgery? Rehabilitation may improve
the quality of life and function in these
MALS
By Neil Simon
patients as well. Nearly 30-40% of all
cats and 50-60% of all dogs will develop
arthritis at some point in their lives.
The tools of rehabilitation can improve
existing function in these animals and
reduce the need for medication in some
cases. In most cases, rehabilitation
therapy can prolong the functional time
of an arthritic animal.
There are also many debilitating
conditions seen in dogs that cannot be
managed with medication alone. The
degenerative myelopathy of German
shepherd dogs is an example. In some
of these cases, the progression of the
disease can be slowed with a program
of physical activity as well as diet and
supplement management. In a study
evaluating physical rehabilitation in dogs
with degenerative myelopathy found
that the median survival time was twice
as long in patients receiving a moderate
amount of therapy as it was in those
receiving no therapy. Patients receiving
intense physical rehabilitation had a
fourfold increase in median survival
time compared to those receiving no
therapy. Some animals need assistance
with walking or need to have an area
of the body protected or supported.
Rehabilitation specialists can fit your pet
FurryFriendsFIT
with slings, splints, carts or protective
boots as needed.
yet be a term known in every household,
physical rehabilitation for animals is
quickly becoming a recognized and
respected specialty that is being integrated
into the standard practice of veterinary
medicine. Animal physical therapy, just
as in human medicine, is quickly being
considered a necessary part of patient
recovery, not just a luxury. As more and
more clients find the benefits and rewards
of animal rehabilitation, it will continue
to grow and become a standard part of
veterinary care.
Pet obesity has been an epidemic for
sometime now in the United States.
While not every dog is climbing the
A-frame in an agility competition, even
the most docile couch-ridden pup can
benefit from weight loss. Sometimes
weight management must be addressed
before a surgery can even take place. In
other cases weight reduction is needed
in order to reduce the chances of joint
injury. Controlled exercise programs
Bucks Animal Rehabilitation Center (B.A.R.C.),
can help in these cases. Working dogs
located in Warrington, PA, is a full-service
(such as service dogs or police dogs) have rehabilitation center offering hydrotherapy
had a tremendous amount of time and
(underwater treadmill), therapeutic ultrasound,
neuromuscular electrical stimulation, pulsed
money invested into their training and
signal therapy, among other treatments. B.A.R.C.
often have higher physical demands on
is located within the Bucks County Vets emergency
their bodies than the average companion animal hospital at 978 Easton Road, Warrington,
PA, 18976. Patients are accepted by referral from
animal. It is often crucial in these
their veterinarian. Call (215) 918-2200 to learn
situations that the dog return to the full
more or to schedule an appointment.
range of activities or face retirement.
And as more and
more people are
now participating
in sports-related
activities with
their dogs, we
We can ship medications
are seeing more
injuries as well as
to your home
a greater need for
s Most prescriptions filled
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these animals.
s Medication prepared in easy
to give, flavored dosage forms
While it may not
Charlotte
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Brut is the official Budget
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49 I PhillyFIT
RABIES
MedicallyFIT
D
By Lawrence A. Rebbecchi Jr., VMD
escriptions of rabies go back
thousands of years, as rabies has
classically been one of the most
feared infections of all time.
It is caused by a rhabdovirus which is
relatively unstable in the environment,
requiring fresh contact with mucous
membranes to establish infection. In most
cases, disease is transmitted via bite wound.
paralyzed. It is from animals in this stage
where most human exposure occurs. There
is no treatment for animals or humans once
clinical signs appear.
Once the virus has been released to body
secretions, it is again accessible to the
immune system; however, the patient
dies before an adequate immune response
is mounted.
PRODROMAL STAGE
(The first 1 and 1/2 days after symptoms
have started) - A change in personality is
noted. Friendly animals become shy etc. The
larynx begins to spasm and a voice change
may be noted (especially true in rabid cattle).
TRANSMISSION
EPIZOOTIOLOGY
The reservoir for this virus consists of
wildlife species. Humans and domestic
animals are not generally exposed unless
conditions promoting contact with wildlife
occur. In California, the chief reservoir
species for rabies is the skunk. In other areas
raccoons, bats, and foxes are also important.
Rodents and birds are considered resistant.
Transmission is usually achieved via bite
wound; however, humans have been infected
by inhaling aerosolized bat urine while
visiting bat-infested caves. Recently,
a human was infected via corneal transplant
from a deceased wildlife ranger. Not every
bite wound from a rabid animal is infectious.
Whether or not infection sets in depends on
the number of viral particles entering the
wound (how much saliva contacted
the victim, whether the bite was through
clothing etc.)
COURSE OF THE DISEASE
Virus present in the infected animal’s saliva
enters the victim’s tissues during the bite.
The virus attaches to the local muscle cells
for a couple of days before penetrating to
local nerves and beginning its slow ascent to
the brain. Once within nervous tissue, the
virus is not accessible to the immune system
and may safely proceed, though the journey
is slow taking up to one year (average time
between bite and detectable virus in the
brain is 20-30 days). Virus ultimately reaches
the brain and in two to three days more is
evident in all body secretions including the
saliva. At this point, the disease becomes
transmissible and symptoms begin.
EXCITIVE STAGE
(Next 2-3 days) Classically, this would be
the “mad dog” stage. The animal has no fear
and suffers from hallucinations. The larynx
is paralyzed resulting in an inability to
swallow thus drooling and “foaming at the
mouth” result.
THE LAW REGARDING
ANIMAL BITES IN OUR AREA
If the biting animal has been legally
vaccinated against rabies, only routine first
aid may be necessary; bacterial infection
of the wound may still be possible. If the
animal has not been currently vaccinated, it
must be confined for ten days at the owner’s
expense for observation and then vaccinated
at the end of that period.
determine if rabies virus could have been in
the animal’s saliva at the time of the bite.
An animal infected with rabies and shedding
virus will certainly be dead within ten days.
If the biting animal is known to have been
exposed to wildlife, the situation is different.
A vaccinated animal must be re-vaccinated
within forty eight hours and confined for
observation for thirty days. Unvaccinated
animals must either be confined for six
months or be euthanized and tested for
rabies. All bites that break the skin are
reportable to the health department. All dogs
must be vaccinated against rabies. Wildlife/
pet incidents leading to bites on the pet are
of no concern to public health officials as
long as no humans have been bitten.
LAWS REGARDING BITING DOGS AND
RABIES VACCINATIONS ARE HIGHLY
REGIONAL. CHECK WITH YOUR LOCAL
ANIMAL REGULATION DEPARTMENT
OR VETERINARIAN TO FIND OUT
WHAT YOU NEED TO KNOW.
IF YOU ARE EXPOSED
A fresh bite wound should be washed out
with water quickly as this may wash out viral
particles. The time it takes for the virus to
reach the brain depends on the amount of
virus present in addition to the proximity of
the wound to the head.
If possible, the head of the biting animal is
submitted to the health department
for fluorescent antibody testing for the
rabies virus.
This process takes a matter of hours so that
any bite victims can know right away if they
will require rabies treatment. If the biting
animal is a pet, its vaccination status should
be confirmed as soon as possible.
PARALYTIC OR DUMB STAGE
(Next 2 days) Weakness/paralysis sets
in. The animal dies when the intercostal
muscles (which control breathing) are
The purpose of the ten day period is to
50I PhillyFIT
MedicallyFIT
Hyperimmune (antibody rich) serum is flushed into the wound in
hope of inactivating the virus before it may penetrate to the nerves.
The patient receives an injection daily for fourteen days of rabies
vaccine. In this way, when the virus comes out in secretions, a strong
immune response is waiting to put down the infection.
ANYONE PURSUING A CAREER
WITH ANIMALS SHOULD CONSIDER
VACCINATION AGAINST RABIES.
QUARANTINES WHEN TRAVELING TO ISLANDS
Great Britain, Hawaii, and several other island areas have successfully
eradicated rabies from their territory. These places are EXTREMELY
cautious about allowing potential carriers of rabies in. Because of the
long incubation period of rabies, a very long quarantine is needed;
however, this must be balanced by the expense associated with
quarantine and an owner’s reluctance to be separated from his or
her pet. In Hawaii, the quarantine period is 120 days in a facility on
Oahu; however, recently an alternative procedure has been delineated
by the local Hawaiian government. For listings of what each state
requires for entry, the USDA has prepared a web site with the most
recent regulations att: http//www.aphis.usda.gov:80/vs/sregs.
For travel to another country it is best to check with that
country’s consulate.
“Recommended B
HICKO
FELINE VACCINATION FOR RABIES
Many cat owners are under the impression that indoor cats need not
be vaccinated against rabies. It is important to recognize 1) that there
is reasonable potential for wildlife exposure within the household
(bats or invading raccoons, etc.) and 2) that there is the legal
liability should an unvaccinated animal bite a person. The American
Association of Feline Practitioners considers rabies vaccination to be
necessary for ALL CATS and this is our advice as well. Further, local
legal requirements in many areas may require rabies vaccination for
all cats. Rabies vaccine for cats should be given in the right rear leg as
low on the leg as possible.
Lawrence A. Rebbecchi Jr., VMD owns and operates
Philadelphia Animal Hospital on 65th and Lindbergh Blvd
in Southwest Philadelphia. He is a graduate of Texas A&M
University and received his veterinary degree from The
University of Pennsylvania in 1990. Please contact him @
[email protected]
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54 I PhillyFIT
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55 I PhillyFIT
DescriptionFIT
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Traditional treatment starts with medication and bed
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X56I PhillyFIT
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I PhillyFIT I X X
When the disc retracts it can stop putting pressure on the
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Once the nerve is decompressed, 80% of patients will
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Someone who has previously not found relief through
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Decompression Therapy may also be useful in determining the overall prognosis of passive care and expediting
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X I PhillyFIT
PhysicallyFIT
The “OFF Season”
Each issue, PhillyFIT Magazine, looks at
the local triathlon and multisport scene
to give you the best advice on what
is out there and where to go. I am
going to do my best to fill Steve Brown’s
shoes and at the same time, add a
little tweak.
E
xactly what is “OFF SEASON”? Does it
mean your season is over? Does it mean
you start all over? Does it mean you
turn off your exercise until it gets warmer and
lighter outside?
The answer is “No” to all of the
aforementioned. Off season is just an interim
time between competitions and/or harder
longer weekend warrior workouts. It is a
great time to “cross train.” By definition with
Wikipedia – the Free Encyclopedia: “Crosstraining is also known as conditioning.
It refers to training in different ways to
improve overall performance.”
Off season and cross training is a time to rest
injuries or nagging body parts. It is a time to
focus on sport areas that are weaker. It is a
time to work on your core.
Where to start?
How did you do and what did you do the
last six months or so? Were you a runner,
triathlete, duathlete, tennis player, golfer or
weekend participant? In any and all cases,
now is the time to work on general body
strengthening of the core and large muscle
areas. The weather outside may be colder and
wetter for you to participate as much for the
next three to four months. Indoors offers a lot
of core and strength work. Yoga and Pilates
are two excellent programs that most people
find harder than they thought once they try.
I am a yoga person more so than a Pilate’s
person. I have tried Pilates and like it, but yoga
feels more “sport” oriented to me. I would
suggest you try both and find the one for you.
Yoga is hard, but it strengthens your core and
muscles and it is outstanding for flexibility and
stability. All of those components from yoga
and or Pilates will give your next “on season” a
more balanced powerful start.
Recover is Key
and as your season progressed, so did the times
and results. A normal amount of exercise
will maintain your current fitness level. Back
off for 4-6 weeks to give your body a fresh
reawakening. When you start to increase
workouts and mileage for the next season,
you Exactly what is “OFF SEASON”? Does
it mean your season is over? Does it mean
you start all over? Does it mean you turn off
your exercise until it gets warmer and lighter
outside?
Progression
So there goes it...
You need time to recover to progress to your
next level. You need to “overload” – exercising
above a target zone. This can be done during
your off season and with good results as you
can rest between sessions. During regular
season, you may not get as much time to
rest in between. You should not feel
exhaustion during your off season - rather
you should get antsy to get back outside by
January or February.
”Off season” is a time for fun and relaxing
workouts with the intention to improve and
start strong in the spring for your next season.
It is a time to cross train, do something new,
go a little harder with weights but at the same
time relax and rest the body and soul.
Adaptation
You have adapted your body to a sport or
activity. It will not forget what to do with
a few weeks of rest. Now is time to add
something new to enhance your training.
More weights? Heavier weights? Indoor
cycling? Master swimming? Whatever it may
be, now is the time to add it. Many times,
one will get sore from something new. TO
BE SORE IS GOOD, as it shows you are
working new or more muscles and the end
result will be power and strength. Your local
bike shops have a lot of winter indoor cycling
programs: Human Zoom, Cadence and
Breakaway Fitness are excellent resources.
Join a gym for winter weight training.
Hire a personal trainer who can take you to
the next level.
Fun!
Let your body and mind rest and recover from
weeks of exercise. The body adapts to stress
running free at recess. I plan on visiting family
in Maine and entering a toboggan race. It is
held in Camden Me every February and is
even written up in Sports Illustrated. Do I
know anything about toboggan racing? No!
All I know is sledding, in the old days, down
long hills at Valley Forge Park and hoping
not to hit others as the snow flew into my
eyes. This experience should be a blast. It will
be fun, challenging, competition, effort and
refreshing to do something I am not good at.
Do something fun that encourages play.
We forget so often how to be a five year old
As for me, at my last writing I mentioned
how I was a bit tired and did not do a half
Ironman so as to train smart and be ready for
two major races. ‘Walk your talk.’ I did and it
paid off. I won my age group at Long Course
Duathlon Nationals and then three weeks
later took a bronze medal at Long Course
Duathlon Worlds.
What is my mantra?
Moment!
Enjoy your next two months, live and play
the moment, and refresh your spirit. Next
article I will see what we need to do for some
“mental training” as well as stepping up to a
sharpening phase.
Annie Mitchell is a
Philadelphia age group tri/
duathlete. Mitchell runs the
spin program and does
personal training at The
Aquatic and Fitness Center
in Bala Cynwyd. Annie has
competed from local to
world level and is currently
ranked 3rd in the nation
and world 50-54 age
group duathlete. She can
be reached at amitchell@
phillyfitmagazine.com.
57 I PhillyFIT
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58 I PhillyFIT
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59 I PhillyFIT
FemininelyFIT
an
Ancient
ART
MODERN
made
From a spiritual way of life to an energetic and toning work out
Belly Dancing
By Donna the Belly Dancer
B
elly dancing is one of the
oldest (if not the oldest) dance
forms. Its exotic movements
and graceful gestures have been
passed down through the ages adding
more refinement and embellishment
with the passing years. It originated
in Egypt, North Africa, Lebanon
and Turkey. It was a dance done by
women for women. History shows
evidence of Egyptian tomb paintings
as far back as the fourteenth century
BC whose callisthenic positions depict
that of belly dancing movements.
Today, belly dancing is used for both
an exotic dance form and exercise. In
recent years belly dancing has become
a popular fitness trend across America.
This once foreign dance is now used
for weight loss, toning and fitness.
60 I PhillyFIT
Belly dancing gives the mind and body
definition with a complete workout.
The movements require mental focus
to keep your balance and to coordinate
the steps into a pattern. Belly dancing
is also uniquely designed for the female
body with isolation movements of the
abs, hips, legs, chest and arms. The
best characteristics of the dance are
its smooth, flowing, complex and
sensual movements intermixed with
fast vibrations and shimmy type
movements. The music sets the pace for
how energetic the dance and work out
will be.
Dancing burns as many calories as
walking, swimming or most aerobic
activity. It is great for posture, balance
and stamina increase. Dancing will
also improve muscle tone and strength.
Isolation of parts such as the stomach,
legs, hips and chest requires a great
deal of muscle control. The more
control you have over a muscle the
better chance you have of properly
toning and strengthening them to
your desired shape. Belly dancing’s
weight loss benefits can vary depending
on the length and intensity of the
workout. Most low impact classes can
burn between 288-306 calories (for
a person weighing 140-150lbs) and
347-369 calories (for a person weighing
170-180lbs). A faster paced dance class
focusing on more shimmy and bouncy
movements would burn 416-442 calories
(for a person weighing 140-150lbs) and
501-533 calories (for a person weighing
170-180lbs). Many women are looking
to liven up their work out routine with
FemininelyFIT
dancing, which not only helps your body
look and feel great, but teaches you an
art form that has been handed down and
respected over centuries.
Belly dancing is also a great workout
for pregnant women. As with any
physical exercise when you are pregnant,
you should always consult your doctor
first before beginning classes.
In ancient times belly dancing was
used both for fertility and help with
the birthing process as it uses many of
the muscles necessary for giving birth.
Your lower abdomen muscles, thighs
and pelvic muscles are all strengthened
and taught to be controlled. With
your doctors permission, belly dancing
can help to alleviate back pain, muscle
cramps and even joint pain. Belly
dancing is mostly low impact and
concentrates on strengthening muscles
in the torso, which is a necessity in
pregnancy and the birthing process.
Today in America belly dancing is a
conglomeration of many styles of dance
- not just Middle Eastern or Oriental
styles. The dance has even expanded to
include both female and male genders.
Despite great regional variations and
the different styles of rhythms and
instruments used, there is usually a great
emphasis on percussion. Whether it is
for fitness, spiritual health or to learn a
timeless dance, belly dancing is one of
the best exercises with an exciting and
sensual twist.
There are many dancers across
America and in the local Philadelphia
area that are skilled in the various
styles of belly dance consisting but not
limited to: Turkish, Egyptian, Lebanese,
Persian, Tribal, Fusion and American
Cabaret. Lessons can be given in
class form, private and/or workshops.
Teachers will shape the instructions to
match the skills and motivation of the
student(s) or class. To find belly dancing
classes suitable for your style or for more
information about belly dancing, try
searching
www.shira.net
www.thehipcircle.com
www.bellydance.org
www.bhuz.com
You can also contact your local gym or dance studio to
see if classes are available.
Many belly dancers are now contributing their talent
to Shake for the Cure. I recently hosted and performed
at a breast cancer benefit on October 28, 2007 to raise
money for the Susan G. Komen foundation. Other
premier dancers such as Shelley, Suffiyah, Mirjana
and the troupe Mirage (featuring Zareen, Alima and
Lorelei) were kind enough to donate their time as well
as their money to help this great cause. The benefit was
held at Casablanca Restaurant in Warrington, owned by
Sam and Adam Ashoush, and offered a full Moroccan
buffet as well as live entertainment and door prizes.
The entire buffet was prepared to perfection and
included such authentic dishes
as hummus, Moroccan salad,
lemon chicken, lamb and beef
kabobs, lentil and baklava.
The benefit was a great success
and will now be an annual
fund raising event held on the
last Sunday of every October.
Special thanks to all who
contributed their time and
expenses to this worthy cause.
Happy Dancing!!
Sophia
Shelley
Donna
Belly Dancer Donna has
been a professional
belly dancer for eight
years in the tri-state area
and appears regularly at
Casablanca Restaurant
and Little Marakesh
Restaurant. She has
been teaching belly
dancing for five years,
and currently holds
classes at LA Fitness in
Bensalem and Oxford
Valley. She learned the
Turkish style of dance
from her grandmother,
Caraina, and later
learned the Egyptian
style from Lina Miller
(who also appears at
Casablanca). She has
completed various
workshops from such
renowned performers
as Sahra Saeeda, Jillina
and many others.
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61 I PhillyFIT
calendar of events
January & February 2008
January 5
Freezing Cold Hash Run, Road/trail,
4-6 mi. , Time: 10am, Place: Edison,
NJ, Phone: 732-572-0500, Email:
[email protected]
Website: www.njlaws.com/
FREEZING_COLD_HASH_RUN.htm
backpacking/birding, Time: 7-9am,
Place: Churchville, PA, Phone:
215-357-4005
Email: churchvillenaturecenter@
co.bucks.pa.us
Website: www.churchvillenature
center.org
January 7
Not On Tobacco (N.O.T): Quit smoking!
This is Main Line Health’s free program
designed to help teens quit smoking or
reduce the number of cigarettes smoked
daily, offered Jan. 7, 8, 11, 14, 15, 18, 21
and 22. Call to register. Time: 3-4pm
Place: Paoli Hospital, Paoli, PA Phone:
1-866-CALL-MLH
FEEL the LOVE 5K, Road/trail running,
Time: 2:30pm, Place: Bryn Mawr, PA,
Phone: 610-527-5510
Email: [email protected]
Website: www.runtheday.com
February 2
Athlete’s Closet Winter Series, Road/
Trail 5k., Time: 9:30am
Place: West Chester, PA, Website: www.
athletescloset.com
York Road Runners Winter Series #4,
Road/Trail 8k, 1-mi. fun run.Place:
Accomac, PA
Cross-Country Skiing, Time:
10-11:30am, Place: Presque Isle State
Park, PA, Website: www.dcnr.state.pa.us
Phone: 814-833-7424
Guided Cross-Country Skiing, Time:
1-2:30pm, Place: Presque Isle State
Park, PA, Phone: 814-833-7424
Website: www.dcnr.state.pa.us
2nd Annual Snow/Winter Festival, Time:
Noon-4pm, Place: Bendigo State Park,
PA Website: www.dcnr.state.pa.us
Saturday Morning Bird Walk, Hiking/
backpacking/birding, Time: 7-9am,
Place: Churchville, PA,
Phone: 215-357-4005
co.bucks.pa.us,
center.org
February 3
Browning Ross Winter Series 5k, Road/
trail running, Time: 1pm
Place: Glassboro, NJ, Phone:
856-904-3543
Website: www.geocities.com/
tuffgangrunning/BR_Winter_2008.html
February 9
Guided Snowshoeing, Time: 1-2:30pm
Place: Presque Isle State Park, PA,
Phone: 814-833-7424
62 I PhillyFIT
February 10
DVOA Orienteering, Place: Nockamixon
State Park, Bucks County, PA
Snowfest 2008 , Time: Noon-4pm,
Place: R.B. Winter State Park, PA
Phone: 570-966-1455 Website: www.
dcnr.state.pa.us
856-904-3543
Snowfest Trail Run , Road/trail running,
3.5 mi. , Time: 1pm
Place: Mifflinburg, PA. Email:
[email protected]
Website: www.midpenntrailblazers.com
Basics of Land Navigation Class, Hiking/
backpacking, Time: 7pm
Place: REI, Conshohocken, PA, Phone:
610-940-0809
Email: outdoorschoolphiladelphiamarket
@rei.com
Website: www.rei.com/outdoorschool
February 16
Frostbite 5-Miler , Road/trail running,
Place: Ambler, PA
Winter Pickle Run Series, Road/trail
running. Time: 10am
Place: Ridley Creek State Park, PA.
Phone: 610-328-3979
Climb the Tower, Walking 50 stories!
Time: 8:30am, Place: Philadelphia, PA
Phone: 610-941-9595, ext. 104, Email:
[email protected]
Winterfest 2008, Time: 9am-3pm, Place:
Hills Creek State Park, PA
Phone: 570-724-4246, Email:
[email protected]
Winter on the Mountain Festival, Time:
10am, Place: Laurel Hill State Park, PA,
Phone: 814-352-8649 Website: www.
dcnr.state.pa.us
Cross-Country Skiing 101, Time:
10-11:30am, Place: Presque Isle
State Park, PA, Phone: 814-833-7424
Snowman in the Forest Day, Time:
10am-3pm, Place: Cook Forest State
Park, PA, Phone: 814-752-2393,
Guided Cross-Country Skiing, Time:
1-2:30pm, Place: Presque Isle State
Park, PA, Phone: 814-833-7424
backpacking/birding., Time: 7-9amPlace:
Churchville, PA, Phone: 215-357-4005
co.bucks.pa.us
center.org
February 17
5th Annual Ugly Mudder, Road/trail
running, 7.25 mi., Time: 10am
Place: Reading, PA, Phone:
610-779-2668, Email: rhornpcs
@aol.com
Website: www.pretzelcitysports.com
Frozen Foot Winter Series #2, Road/trail
running 5k., Time: 2pm
Place: Elizabethtown, PA, Email:
[email protected]
Website: www.frozenfoot.com
856-904-3543
February 22
Full Moon Hike, Time: 7:30-9pm, Place:
Salt Springs State Park, PA
Phone: 570-967-7275, Website: www.
dcnr.state.pa.us
February 23
DVOA Orienteering, Place: Nolde Forest
Environmental Education Center, Berks
County, PA, Phone: 610-792-0502,
Guided Snowshoeing, Time: 1-2:30pm,
Place: Presque Isle State Park, PA
Phone: 814-833-7424
backpacking/birding, Time: 7-9am
Place: Churchville, PA, Phone:
215-357-4005
co.bucks.pa.us
Website: www.churchvillenaturecenter.org
February 24
Browning Ross Winter Series
5k-Glassboro 10M & 5k, Road/trail
running., Time: 1pm, Place: Glassboro,
NJ, Email: [email protected]
Phone: 856-904-3543
March 1
SmokeFREE: Quit smoking!, This is
Main Line Health’s free adult quitsmoking program offered March 1, 8, 15,
22, 29 and April 5. Call to register.
Time: 10am to noon , Place: Brandywine
YMCA, 295 Hurley Road, Coatesville,
PA, Phone: 1-866-CALL-MLH
March 3
Not On Tobacco (N.O.T.): Quit smoking!,
This is Main Line Health’s free program
designed to help teens quit smoking or
reduce the number of cigarettes smoked
daily, offered March 3, 4, 7, 10, 11, 14,
17 and 18. Call to register. Time: 3pm to
4pm, Place: Paoli Hospital, Paoli, PA
1-866-CALL-MLH
April 26
Lenape Survival Challenge, A unique
two person team event that begins with
a 4.5 mile run through scenic rolling hills,
followed by a .5-mile run/climb up Spring
Mountain, finishing with a 2.5-mile canoe
race to the finish.
Time: 9:30am, Place: Perkiomen
Watershed Conservancy, 1 Skippack
Pike, Schwenksville, PA, Phone:
610-287-9383
Email: lhorning@perkiomen
watershed.org
Website: www.perkiomenwatershed.org
Teal Ribbon 5k, The Sandy Rollman
Ovarian Cancer Foundation welcomes
casual and competitive athletes to get
off the couch and grab those running
shoes... The Run/Walk will be a “Pure
Philly” event with course entertainment
by the Mummers, Philadelphia
Historical Characters and the Eagles
cheerleaders. Participants will receive a
T-shirt and post race refreshments.
Place and Time: The 5k run will
commence at the Carousel House of
Fairmount Park, Philadelphia, PA at
9am. , Cost: $20. Race-day registration
begins at 7:30am inside the Carousel
House for $25.
DentallyFIT
Could my bite make my head hurt?
You BETitcan!
By David M. Kaffey, DDS
I
Treating Frequent Headaches...Without Drugs
custom-made, plastic appliance
worn over the teeth. It does
not permanently alter a
patient’s bite.
f you suffer from frequent
headaches, neck pain,
jaw pain, and dizziness,
you might want to visit
a dentist trained to treat those
conditions before you reach for
any painkillers.
People with misaligned bites often
have jaw and neck muscles that
are overworked.
Those overtired muscles can
lead to a number of ailments including headaches, neck and
jaw pain - that people don’t
associate with dental problems.
LVI Global, a leading postgraduate training facility for
dentists, specifically deals with
such issues. LVI Global trains
dentists to use a number of techniques that
help improve jaw position by focusing on
what’s known as the “neuromuscular bite.”
Here’s a closer look at how a neuromuscular
dentist might treat the pain caused by what is
known as TMD:
A Significant Problem Affecting
Ten Million Americans
According to the National Institutes of
Health, TMD, or temporomandibular (jaw
joint) disorder, affects more than ten million
American adults and affects women twice as
often as men. Common signs and symptoms
include headaches, even migraines, pain in the
head and neck, painful clicking or popping
of the jaw joint, pain behind the eyes and
ears, difficulty opening, muscle tenderness,
dizziness, deviation to one side when opening,
lack of concentration, and general facial pain.
Diagnosis
When checking for TMD, a neuromuscular
dentist takes a thorough patient’s history and
does a physical exam of the teeth, posture,
head and neck. The dentist also may conduct
a series of tests using noninvasive instruments.
If it is determined that the patient’s bite is the
likely cause of the pain, the neuromuscular
dentist will identify a new jaw position using a
Myomonitor. The Myomonitor is a device that
delivers a gentle electrical stimulation to your
muscles. This mild stimulation after a short
period will cause the patient’s jaw muscles
to relax and reposition the jaw to a more
comfortable position.
Treatment
There are a number of treatment options, but
the process often starts with a patient wearing
for a short period of time what’s known as
a neuromuscular orthotic. An orthotic is a
If, after wearing the appliance
for a period of three to four
months, a patient’s symptoms
are significantly reduced or
eliminated, the diagnosis of
an improperly aligned jaw is
confirmed. When that’s the case,
patients have several permanent
treatment options. Depending
on the particular situation, they
can include selective alterations
to the biting surfaces of the
teeth, orthodontics or crowns
(caps) to maintain the jaw
in the previously determined
relaxed state. Often times, a combination of
these treatments are used and, as a bonus to
eliminating the TMD symptoms, patients end
up with a beautiful vibrant new smile.
Consult a Dentist
If you have frequent headaches, pain in
your face, jaw joint popping or clicking,
dizziness, or any of the symptoms discussed
consult a properly trained dentist. You may
be suffering from TMD. You are not alone
and help is available.
Dr. David M. Kaffey’s is a
LVI Neuromuscular dentist
who’s practice is dedicated
to cosmetics, TMD
therapy, Dental Implants,
and improved athletic
performance with the Pure
Power Mouthguard. His
practice, Main Line Dental Aesthetics, is located
at 12 South Valley Rd., Paoli, PA.
63 I PhillyFIT
DescriptionFIT
DescriptionFIT
with Elizabeth Joyce
The New Moon in CAPRICORN on January 8th brings the best time to create opportunities for your advantage in 2008.
Use this to your advantage to take the steps necessary to make your dreams come true.
The Full Moon in LEO on January 22nd brings you big ideas as you receive new inspirations on real estate transactions,
and matters having to do with women and children.
CAPRICORN:
Polarity: Feminine
Sign: Cardinal
Element: Earth
Planetary Rule:
10th House/Pluto
Body: Knees, bones, joints, FOCUS: I use
Mercury retrogrades on January 28th
through February 13th.
THE PERSONAL SIGNS
ARIES (3/21-4/20)
If you want to travel this month, plan for it
within the first few days of 2008. After the
9th be sure to be careful driving, ease up with
the gas pedal, and drive with care, especially
in stormy weather, as well as mid-month.
A chance comment early in the month could
tip you off with a promising lead regarding
work. Stress is a bit heavy this year, so be
sure to stick with your fitness program.
Developments concerning a legal matter
are likely to develop at month’s end and it is
unlikely to be resolved before late summer
or fall. Finances are tight now but take
an upward swing as February opens. Life
gets back on track and decisions, plans and
projects that were put on hold last fall begin
to move forward. At last!
TAURUS (4/21-5/21)
Finances could be a bit tight
until January 30th, when Mars
goes direct. Be prepared for unexpected
expenses, possibly related to home repairs or
children. If you can afford a few days away
at a Health Spa or retreat, this is the time to
plan it. Your body needs a health workout
such as massage, reflexology or perhaps
meditation and yoga to control your blood
64 I PhillyFIT
pressure. Work and domestic demands will
compete for your time. A friendship or
dating relationship will be a bit rocky, but the
workplace and family ties are upbeat. Midmonth you could hear from a long forgotten
friend or lover, either of whom could bring
you luck. Be sure you do not caught off-guard
and unprepared at January when Mercury
retrogrades until February 13th.
GEMINI (5/21-6/20)
Close relationships are under
a strain all through January.
Tension involves family and partners, with a
little controversy at work, also. You will need
to guard against catching the flu. Meditate
for clarity and do not slack on your exercise
program. Be sure to take your car in for
routine service and a battery check before
Mercury retrogrades on the 28th. January has
the potential of being one of the best financial
months of 2008 for you, Gemini. It is also a
plus if you want a loan or mortgage, or plan to
rent or purchase a home. Be sure to postpone
any contract signing until after February 13th,
when Mercury goes direct.
CANCER (6/21-7/22)
Communication challenges
will be more than the exception
for the entire month, Cancer. Stay on the
sidelines as much as possible rather than
chance becoming involved in a power play.
Try to be patient as work piles up and
information and decisions are slow in coming.
Commitment is in the Stargazing forecast
as you have a fabulous opportunity to meet
your Soulmate. Plan a special event for two, if
attached, or take the plunge and ask someone
out for a date. (Sometimes good sex can
be excellent exercise!) You will also delight
in memorable moments with friends and
family. If you need a favor from someone or
you need to consult with a professional or
CPA, arrange your appointment the week of
January 7th. Curb your spending at month’s
end as Mercury retrogrades, signaling possible
delays as well as unexpected expenses.
LEO (7/23-8/22)
You are more focused and
disciplined as 2008 opens,
Leo. It’s time to put the pedal to the metal.
However, expect some complicated factors.
You are confused with your efficiency and you
have too many loose ends to tie up before you
can begin to move forward. As roadblocks
occur, just remember they are another stage
in the process, and be assured you will be
able to iron out the wrinkles over the next
few weeks. Although normally robust, you
may suffer from more than the usual virus
this month, so forego the parties and plan to
‘cocoon up’ at home. Relationships at work
are under a strain and have been building up
over a long period of time. However, it’s not
all you, but you may be the only one receiving
the criticism. Point out common motivations
you share with others on the job, and draw
them into peace making efforts. As you look
back over the past nine years, you can see how
far you’ve come.
VIRGO(8/23-9/22)
Family relationships and the
domestic scene present challenges
as 2008 opens, Virgo. It will be
tough to mesh everyone’s desires
and you’ll feel stretched to the max trying to
do it all and please everyone. There’s a simple
solution, which is most important to protect
your health and stress levels. Delegate! Allow
others to do their fair share. This isn’t the best
month to rent or purchase a new home, to get
a new roommate, or launch any major homeimprovement projects. Best to hold off until
mid-February. Take time to play and relax.
You’re searching for someone fascinating who
could be a valuable career connection as well
as a lover. At month’s end, projects you put
on hold last fall begin to regain momentum.
Update your resume so you’re set to go in late
February, early March.
LIBRA (9/23-10/22)
Plan ahead if long-distance
travels are in your 2008
plans, as they will be prone to delays and
cancellations. Most of all you will want to be
cautious on the road; try to avoid any long
trips by car. Poor weather conditions and
mechanical problems are more than possible.
Communication may be frustrating and
information tough to come by. Patience and
some deep breathing exercises will see you
through. If you are planning to remodel
your home, make plans, but hold off until
late February or early March to get started.
Your love life gets a boost after the 6th.
That’s a plus whether you’re in a long-term
relationship or in search of someone new.
You’re likely to have more than enough to
keep you busy at work, along with what
will seem like a never-ending series of
changes. Tension could surely result from
these feelings of uncertainty and workplace
relationships could become testy at times.
Go with the flow and allow others to work
out their differences. You don’t need the
hassle, despite your ability to promote peace.
SCORPIO (10/23-11/22)
Finances are your main issue, or
continue to be as 2008 opens,
Scorpio. It’s been one money
issue after another since last September.
Steel yourself for a few hurdles this month,
but have patience and keep the faith. You’re
sure to be on the go, dashing here and there,
all month. Quick trips and visiting friends
accelerates your pace. Stay tuned for good
news from a friend or relative at month’s end.
If you’re running for a leadership position in
a club or organization, or your community,
the odds are in your favor. Aim for a weekend
get-away at month’s end, if you can manage
it. People, especially friends and family, will
bring you luck this month. Talk with people,
ask friends to introduce you to their friends,
and see everyone as a potential networking
contact, personally or professionally. A chance
meeting could spark a whirlwind romance at
the New Moon. After the 22nd be prepared
to showcase your skills and talents in
preparation for a potential step up on March
or April!
SAGITTARIUS (11/23-12/21)
Life in general may frustrate
you this month, when you may feel as though
nothing is going your way. Hang in there,
Sag! Things will begin to improve around the
last week of the month. Before then there
may be several clashes both at home and at
work. This is not the time to speak your mind,
but to emphasize prudence and tact. Plan to
add travel to your agenda, or even a quick
get-away or winter retreat. Try to leave before
January 28th, when Mercury retrogrades.
Expect business and personal relationships
to be a bit rocky, as they probably have
been since late November. Minor mishaps
and misunderstandings are possible while
Mercury is retrograde, so be sure to confirm
dates, times, and places. Money, finally! Your
bank account could get a boost around the
New Moon on the 8th as well as later in the
month. Save before you spend, and consider
increasing the amount you contribute to your
retirement fund.
CAPRICORN (12/22-1/19)
You’ll need patience at work
through the 29th, Cap. Until then, it will be
tough to make much progress. Try not to
let the tension get to you. Take warm baths,
and meditate to stimulate spiritual strength.
Stress can lower your immune system and
thus leave you susceptible to a cold or the flu.
You should also put any domestic changes
or projects on hold until late February or
early March, as they will only frustrate you.
Set an ambitious agenda for the year ahead
and plan to expand your horizons. This is the
year you could get a windfall and pay off the
mortgage on the home and business, as well.
Month’s end brings an exciting new romance
or a re-connection with someone from the
past. Although stalled projects begin to move
ahead after the 30th, don’t be tempted to race
through them! Easy does it. Give yourself a
chance to adjust and get moving. After the
28th be sure all the bills are paid on time, or
better yet, early.
AQUARIUS (1/20-2/18)
A friendship or datingrelationship could be touch-andgo this month. Even if you want
to cut ties, it’s better to wait until after the
30th. Before that, it is entirely possible that
you could change your mind. Allow yourself
space. After the 8th is a good time to ‘kick
back,’ be lazy and enjoy your own company
during the evenings and weekends. Plus,
it’s good for your health to do that once in
awhile. After he 28th choose your words with
care. Also, confirm dates, times and places so
that you don’t miss out on a chance to mix,
mingle and meet new people. Watch your
budget the first three weeks of 2008. Be sure
to save a percentage each month to keep up
with the fluxuating expenses of the year.
The good news is that you could receive a
windfall and the end of the month. Perhaps
it’s a payback of a loan, a gift, a lucky find or
even a raise. You’ve been working and waiting
a long time for this turn-around, Aquarius
and it is well deserved.
PISCES (2/19-3/20)
January 2008 promises to keep
you on the move, dashing from
one place to another in an attempt to keep up
with it all. That’s sure to produce stress and
tension, which can affect your career, home
life and relationships. Your best bet is to do
lots of yoga, breath work, and do your best to
stay centered. Handle the situations one at
a time and keep in mind that the last week
of the month promises to be calmer. After
the 8th socializing will fill your evenings and
weekends with fun and friendship.
This month is the perfect time to welcome
new people into your life. If you’re single and
looking for love, ask a friend to arrange a date
before the 28th, when Mercury retrogrades,
and you could meet your soul mate. Rocky
relationships could be the norm this month.
Compromise will help, but the best option
will be to just let things run their course.
Family relationships begin to smooth out
around the 30th, but you will have to be
careful of your words as you iron out the
difficulties. Expect frustrations, changing
conditions, and delays with work all month.
Try to maintain a low profile and stay out
of any work politics. Then prepare to dive in
after the 22nd, when the Full Moon increases
your workload.
Elizabeth Joyce has been
psychic since birth. Named
One of the World’s Greatest
Psychics, she is a spiritual
healer and gives readings and
workshops world wide. She is
a radio and TV personality,
appearing on Unsolved
Mysteries and the Psychic Detectives, and heard
regularly on The X-Zone and Beyond Belief Radio.
Her website, www.new-visions.com is one of the
top rated in her field. She teaches the work of
Louise Hay, who is her mentor, in her Intuitive
Awareness classes, Spiritual Intensive workshops
and Meditation classes in Doylestown, PA. Her
book, “Psychic Attack-Are You A Victim?” can be
purchased at her website or amazon.com.
65 I PhillyFIT
PhysicallyFIT
YMCA Fairless Hills
CHALLENGES
PhillyFIT Magazine’s
Challenge team!
November 14th, 2007
6 PM Boot Camp Class
T
he YMCA class participants were
so excited that the PhillyFIT
Team was coming to their
challenge, we actually felt like
celebrities when we came into the facility.
It was an awesome feeling! Ironically, we
were the ones being tested to see if we could
survive with the regular members in the
hour long Boot Camp class. The class is
every Wednesday night from 6-7 pm at the
YMCA in Fairless Hills.
Boot Camp is a group class which includes
all different fitness levels and utilizes
individual and team efforts as part of
the charm and draw. No one was left on
his or her own in the class and everyone
was constantly encouraged by the other
participants
(and instructor Cathy) to do their best in
all activities.
We started the class with a warm up
consisting of a few jogs around the perimeter
of the gym. Next we did a circuit of
jumping up and down a sequence of steppers
of differing heights (similar to an obstacle
course), followed by shuffle side-ways, then
shuffle thru the rings with high knees,
then side-ways side steps, and repeated
the whole thing over again. We traveled
the width of the gym doing squats and
kicks (simultaneously which takes a lot of
coordination), side lunges, walking lunges66 I PhillyFIT
PhillyFit Challenge Attendees: Claudine
Ascher, Joanna Chodorowska, Janine
Definis and Michele Boyle
all part of increasing the cardio workout
before the hardwork began.
Next we broke into groups of two person
teams with eight stations of ‘stuff ’ to do.
The ‘stuff ’ consisted of stations which
combined strength and cardio: ab crunches
with ankles-locked while passing the
weighted ball, squat jumps (we added a
hi-five for incentive), side twists with the
ball, planks, basic push-ups (as many as you
can do in forty five seconds) and more. We
did core work as teams – passing the ball
sideways, overhead and thru the legs (you
really have to trust your partner). We did
some relays in teams of two, collecting Dixie
cups, but you had to run across the gym
to collect your cup while your partner was
holding a squat. Before you picked up the
cup, you had to do three push-ups
You hustled back, tagged your partner, and
they went and picked up the cup (and push
ups) while you squatted. You raced against
the other five teams on your side of the gym.
Claudine and I came in last (barely), but we
did stack the cups, rather than scatter them
across the back wall (that does take more
time you know).
During our next segment, we did something
called 8 Count Body Builders – a series
of eight moves starting from a standing
position, squat, kick legs out (into push up
position), legs move out and then in (two
moves holding the push up, then a real push
up, feet back in, then a jump).
We did it ten times – ouch! No grace
here - or coordination.
We definitely were not able to follow the
exact sequence.
Finally, we ended with 10-15 minutes of
core work. Oh, I so could not hold a sideplank with lifts (well, we did recognize
our weaknesses in the class). We had lots
of water breaks and tons of fun. It was a
well-rounded workout that challenged your
endurance, cardio, and strength and put it in
a fun format to make us want to come back
(if only we lived five miles away instead of
twenty five).
Cathy, our instructor, was very energetic,
passionate and really had some great ideas to
keep the class interesting and motivating.
She also got her sons involved to keep
the YMCA spirit alive with, ‘We build
strong families’. They were really helpful
in demonstrating what we had to do. The
instructors and participants were all so
supportive of us as well as each other. If
we lived in the vicinity we would come
every week! It was really a blast and they
really made us feel like we were part of their
family, even if for just the one hour that
night. It was not just a great workout, but a
great source of new friends. Laughing and
sweating – how bad can it really be??
CALL NOW TO SET UP A
CONSULTATION!
Do you suffer from low back and neck pain,
herniated disc(s), degenerative disc disease,
facet syndrome, sciatica or failed spinal surgery?
Have you tried chiropractic, pain management
and/or physical therapy without getting enough
relief? Have you been told "you will just have to
learn to live with the pain" or is your doctor
recommending surgery? Then you owe it to
yourself to consider the highly effectiveness of
the Dynamic Traction System which utilizes the
FDA cleared Triton® DTS™.
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215.657.9393
215.957.5400
607 Louis Drive - Suite B
Warminster PA 18974
www.good-byepain.com
2325 Maryland Road - Suite 200
Willow Grove, PA 19090
www.precisionpmc.com

S - Philly Fit

Transcription

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