MayJune2016a

Transcription

MayJune2016a

PHILLY FIT
We’re FREE!
Spend your
money on fitness!
PHILLYFIT
Serving Bucks, Montgomery, Philadelphia & Delaware Counties
May/June 2016
MAGAZINE
ARE YOU COMING?
PhillyFit.com
PhillyFIT’s
FIT TEEN
WINNER!
Meet
Michael Minsky
-an incredible
and
inspirational
young man!
The
16th
PHILLYFIT
Bash!
The Biggest Health & Fitness
Expo (Party) You’ve Ever
Seen! Sunday, June 5th
Details Inside!
• Try Over 30 Types of Workouts
• Free Massage/Reiki/Shiatsu
• Healthy Food Samples
• Kids’ Games & Events
• Live Entertainment
• Charity Event
• 100 Vendors
• Healthy
Recipes
• Get Your BEACH BODY BACK with
FIT TIPS and IDEAS
• Fernando Parede’s
Healthy Pet
Secrets To Fitness Success!
Section Inside!
First Sess
ion
FREE!!
OTbeatTM is a heart rate program
specifically designed for group training. Each client, will be
wearing a transmitter pod that will display their heart rate and
percentage of max on a large monitor in the studio. OTbeatTM
enables Group Trainers to control the flow of their sessions by
continuously monitoring client’s heart rates throughout the training session. Orangetheory® clients
will have no more guess work. Clients will always know exactly where their heart rate is by simply
glancing at the monitor. This program increases enthusiasm and optimizes each client’s results.
The WaterRower = the Ultimate Calorie Burner
WE BURN FOR RESULTS!
About the Workout & “Orange Effect”
• Heart-rate monitored fitness training
• Burn between 500-1000 calories including the afterburn
• Combination of high-energy cardio intervals and water rowers for power and resistance training
• Group Interval Training: warm up > 26 minutes of cardio intervals > 26 minutes of resistance and power training >
flexibility and cool down
• Led by high qualified, motivational fitness coaches
KEEP BURNING
Burning for the 1-hour workout that’s
scientifically proven to keep burning
calories for up to 36 hours.
CENTER CITY PHILADELPHIA LOCATION NOW OPEN
The Shops at Liberty Place, 1625 Chestnut St. • 215-543-3833
www.orangetheoryfitness.com/center-city
May/June 2016
www.PHILLYFIT.com | 267-767-4205
PHILLYFIT 3
XPO EVENT
ILLYFIT BASH/E
IDE THE 16TH PH
INS
IT
The 10th PHILLYF
!
n
o
h
t
a
Workout
illy’s
Who Teaches Ph
Workout?
June 5th, 2016 ~ 11am - 3pm
VENDORS
WELCOME!
For a nominal $275, come showcase
your products and services to the
workout-nuts that attend our events!
Call to reserve your booth now
267-767-4205
20 DIFFERENT 8-MINUTE WORKOUTS!
The participants decide “Who Teaches Philly’s Hottest Workout!”
Be Part of the 16th PHILLYFIT Bash/Expo Event
Cost for the Workout-a-thon is $10 per person,
and includes FREE ENTRY into the Bash event
(a savings of $5) with purchase of workout-a-thon.
You can pre-register online at PhillyFIT.com
NO WAITING IN LINE AT THE DOOR!
Types of workouts to include:
high energy, low impact yoga
stretching, breathing, core
bootcamp style, dancing workouts
BRING YOUR YOGA MAT!
NAME______________________________________ $10.00 per person
CREDIT CARD#__________________
ADDRESS__________________________________ Exp. Date_______________________
or CHECK #_____________________
CITY, STATE, ZIP ____________________________ and mail to: PhillyFIT Magazine
868 Central Ave., Southampton, PA
18966
PHONE ____________ EMAIL__________________
267-767-4205 ~ Jami@PhillyFIT magazine.com ~ www.PhillyFIT.com
4 PHILLYFIT
May/June 2016
PHILLYFIT
!
h
s
a
B
Sunday, June 5th, 2016
AFC ~ Bala Cynwyd, PA - 11am-3pm
Wellness, Health
& Fitness Expo
Featuring the
10th PHILLYFIT
Workout-a-Thon
& Healthy Pet Expo
With over 150 vendors and 2,500 people,
this is everything health and fitness
you can imagine!
LIVE MUSIC
FOOD and COOKING DEMOS
KIDS ACTIVITIES
BEAUTY MAKEOVERS
MASSAGE ~ REIKI ~ REFLEXOLOGY
ESSENTIAL OILS
too much to mention...
Email Jami or call for details:
267-767-4205
[email protected]
May/June 2016
Look for Details online
@ WWW.PHILLYFIT.COM
PHILLYFIT 5
Publisher’s Page
So What Do Your Insides Look Like at Fifty?
I didn’t know, but I wanted to find out and
Dr. Lisa Beth Freedman was about to spill.
We
live in a culture obsessed with physical appearances, but have you ever wondered what it would be like if
the opposite sex judged you on your overall health instead?
Perhaps the brazen catcalls of men might sound like this:
“Hey baby, your blood pressure
is lookin’ totally normal today!”
or “Impressive estrogen levels, darlin’!” or even, “There’s
nothing sexier than a polyp-free
colon, gorgeous!” I jest, but it
isn’t a laughing matter, especially
when you’re deemed over-thehill by most of society.
Yes, we’ve got Botox and
fillers, light lasers and other technologies to quickly turn around
alleged flaws concerning our outward appearance, but what about
our insides? Seriously, what if
you could treat your entire being
(body, mind and soul) and miraculously unearth certain things
that you were curious about or
never knew? What if those medically-based discoveries led to
a plan, which led to an optimal
state of overall health?
I was on a personal mission last month to learn more
about myself. Now, before you
respond, “Oh, yawn,” let me say
that I was curious about very
personal things. Since anything
sexy seems to get everyone’s
attention, I’ll start with this one:
I wanted to make absolutely certain that my, um, friskiness didn’t
drive off the cliff of that preverbal hill. Even though I have been
an Energizer Bunny all of my
life, I am aware that eventually
they say that can come to a crashing halt! Yikes - not for me,
or so I had hoped! I had to know.
Also on my list of “wanna-knows”: they don’t call me
“Junk-Food Jami” for nothing. I was curious about what
was wrong with me to even inherit that sadly true nickname,
and how bad habits (succumbing to powerful sugar crav6 PHILLYFIT
ings) could have taken their collective toll on my body over
the years. Yes, I do, or rather did, enjoy bits of junk food all
day, every day – in what I thought was moderation. I think
because I never got fat per se, I never took seriously that
I needed to get off that sugar
kick, until Dr. Freedman quickly
pointed out that cancer FEEDS
off of sugar! OMG! I lost both
of my parents to cancer. Sheeshwake-up call, Jami! Oy!
I was also experiencing
bouts of restless sleep, which
I know is pretty common in
too-busy-for-our-own-good
superwomen, but I think I was
literally tired of guessing about
my picture of health. I mean,
let’s face it, it’s a bit of a chore
to make sure everything we eat
and do is healthy! And then we
are left wondering, is this even
really doing anything to ensure
my longevity? My kids seem to
think I am going to live to be
one hundred and fifty or more.
How on earth am I going to
pull this one off for them? So,
the bottom line: I just wanted
to know - if I held up a mirror
to my insides, what would be
revealed? I’m tellin’ ya, it takes
guts to look fastidiously at your
guts.
One day, after committing
to a better picture of health
for years to come, I had
remembered someone who had
participated in a past PhillyFIT
Bash - Lisa Beth Freedman,
MD, ABFM. She’s the founder
and doc-in-charge at Holistic
Family Medicine. Her popular local practice takes a wholelife integrative approach to caring for families. It’s okay – I
didn’t really know what Integrative Medicine was either.
Essentially it’s collaboration between the doctor and the
patient with a joint goal of fostering the best care by treating
the entire person, not just the mere symptoms of disease or
May/June 2016
conditions. Based upon research, which essentially states
that every human is a unique individual, holistic medicine
takes each person’s uniqueness very seriously. Pretty cool,
right? So instead of embracing an ideology big on a lot
of imaging, pills, and surgery, Dr. Freedman recommends
appropriate testing to diagnose very specific issues.
That way, she and her colleagues are able to indentify a
comprehensive, individualized and natural (or medicinal)
treatment program to alleviate or cure chronic problems. The
practice also promotes prevention, good health, and wellbeing.
Now, before you accuse me of running away on the
crunchy train, know this…
Dr. Freedman is a traditional MD. She practiced family
medicine early in her career but it wasn’t the right fit because her heart was more about out-of-the-box remedies and
her gnawing intuition and soul led her to practice medicine
her way. “There’s no quick fix to people’s problems,” says
Dr. Freedman. “You have to get to know them.”
During my first visit, I realized very quickly that Dr.
Freedman was intense – but in a good way – and boy did
she know her stuff. She made me feel instantly comfortable
and I loved the fact that she was a woman – I related to her
well. After getting some testing done in her office (blood and
urine) she was able to tell me amazing things. Because I was
concerned about possessing optimal health for the next fifty
years of my life, I wanted to know what made me tick. For
example, why were my sugar cravings powerful? It’s like
there wasn’t a pack of cookies that I wasn’t able to devour
(easily), by skipping dinner and heading right to the junkfood cabinet. Was there anything I could do to quash that
craving? Long story short, Dr. Freedman prescribed Calm-G.
It’s a supplement recommended to people who might have
some signs of anxiety. It regulates addictive behaviors, promotes sleep, and also has anti-oxidant effects. I have managed to kick those Gummi Bears in their little chewy asses
with this supplement, which sort of regulates my urge to dive
head-first into a bag (or two) of Skittles. Yeah, I have tasted
the rainbow and let me tell you, the pot of gold actually had
Calm-G written all over it. I can eat one mini-cupcake and
then walk away! Yes, there really is a GOD!
• • • •
Now, while I understand that a tan and toned body has its
merits, when you start to peel away the layers of the onion,
well, that’s when the true reveal shows its beauty. Realizing
that I have three to-die-for children, one of an age where he
could have his own kids (and NO, I am not ready to be a
grandma) got me thinking about my own mortality. I want to
be here for them for many years to come. I want to buy their
babies stuff and enjoy special times together as they mature
and move on with their respective lives.
Being able to go through my days and nights knowing
that I’m doing all I can to achieve optimal health is worth
something. It gave me peace of mind but it also gave me the
confidence I needed to not fall prey to common stereotypes
of being past my prime. I look at it as an insurance plan
to preserve my good health as I plan for the golden years
May/June 2016
The most common ailments or
diseases that Holistic MDs treat
Hypothyroidism
Depression
Fatigue
High cholesterol
Diabetes
Heart Issues
Asthma/C.O.P.D.
Food allergies
Sexual dysfunction
Headaches/Dizziness
ahead.
For instance, when my labs came back, Dr. Freedman
exuberantly told me that my Estrogen level was basically that
of a twenty-two-year-old. Whoa! Let’s just say I skipped my
run and Kegel exercises that day (tee-hee). Seriously speaking, it was a confidence boost. She went on to assess all of
my labs, and proclaimed that I was her new “favorite” set of
results. Yes, she sent me home glowing! Since I have been on
a regimen of vitamins and minerals that was custom created
just for me for those two quirky ailments I wanted addressed,
well - I feel like a designer version of myself. Now my
insides are PhillyFIT, which has a tremendous effect on my
mind and soul. The hard work all these years has paid off!
• • • •
Holistic Integrative Practitioners cannot dispense a prescription. And that is where most Americans get confused.
There’s no denying that Holistic Medicine has its share of
public misperception. The advantage of going to an MD like
Dr. Freedman is that she offers her clients the best of both
worlds. That doctor can write a script and obviously possesses the education and training to get to the root of a problem,
but that doctor doesn’t just treat mass symptoms.
The holistic movement offers different treatment techniques to help patients take responsibility for their own wellbeing. Depending on the educational background and training
of that practitioner or doctor, these patient trajectories may
include:
• Patient education on lifestyle changes and self-care to
promote wellness. This may include diet, exercise, psychotherapy, relationship and spiritual counseling, and more.
• Complementary and alternative therapies such as acupuncture, chiropractic care, homeopathy, massage therapy,
naturopathy (supplements, minerals, herbal treatments), and
others.
• Western medications and surgical procedures.
“It’s all about being open minded,” said Freedman.” I really like to take on clients who are willing
to work at the process of defining wellness ongoing.
It’s a process – not an event.”
Dr. Freedman’s thinking got
me thinking and I began to realize that traditional medicine,
as we know it, doesn’t always
create change in the body.
Don’t get me wrong; I’m not an
advocate of using yoga to cure
PHILLYFIT 7
a heart Arrhythmia, and I don’t think Acupuncture is necessarily the way to go to lower Cholesterol. I’m not saying that
vitamins are going to cure Thyroid Disease. What I absolutely LOVE is being able to choose a methodology that’s right
for me – one that I can commit to and one that won’t have
me worried about side effects or long-term impact.
Another interesting realization is that eliminating certain
foods (not just sugar) can also have an amazing effect on
your body/mind/soul. I’m not just talking about the GlutenFree bandwagon. After Dr. Freedman concluded a few food
allergy tests, she advised me to stay away from blueberries,
chicken, and cucumber – Geez, who knew?
If you’re halfway through this Publisher’s Page and
rolling your skeptical eyes, stop. Believe me, I’m as jaded
and cynical as they come. The idea of Holistic Integrative
Medicine can be off-putting to some (simply due to lack of
knowledge), so I took some time to do a little research. I
wanted to know who founded this type of medicine and all
roads led to Andrew Weil, MD. Twice on the cover of TIME
Magazine and author of ten books, Dr. Weil has become,
“The voice of reason in a deeply divided world,” according
to the San Francisco Examiner. And yes, he’s the doctor who
has partnered with the hugely popular Origins line, owned
by Estée Lauder & Company. He collaborated to create their
hot-seller, Mega-Mushroom Skin Renewal Cream. He has
devoted the past thirty years to developing, teaching, and
educating others on the principles of Integrative Medicine.
Dr. Weil is an internationally recognized expert on Integrative Medicine, medicinal herbs, and mind-body interactions.
The founder of Weil Lifestyle, LLC, a leading resource for
Integrative Medicine education, information, products, and
services, he combines a Harvard education and a lifetime of
practicing Integrative Medicine to provide a unique approach to health care which encompasses body, mind, and
spirit. One of Dr. Weil’s quotes really struck me and made
sense of the entire holistic philosophy.
“Human bodies are designed for regular physical activity. The sedentary nature of much of modern life probably plays a significant role in the epidemic incidence of
depression today. Many studies show that depressed patients who stick to a regimen of aerobic exercise improve
as much as those treated with medication.”
Depression. Uh oh – he said the “D-word.” Yes, I finally
figured out that I was feeling a little bummed this time last
year. And what did I tell myself to pull myself out of that
dreadful abyss? Get movin’, girl! I merely started walking. I
walked all over my neighborhood. I walked with my daughter, Savannah, passing away the hours, and we chatted about
life, love, trending hairstyles, and boy bands, and you know
what? I was eventually able to say goodbye to the blues.
Sure, it took a while, but I believed wholeheartedly that good
ol’ exercise (and not meds) was my panacea and at that time,
I wasn’t as well versed in the teachings of Dr. Weil.
“It takes a village and a team approach,” suggests Dr.
Freedman, “You could shake down that pierced clerk at your
neighborhood natural foods store for information, but most
people feel better getting their knowledge straight from an
8 PHILLYFIT
Thinking about visiting a
Holistic Integrative Doctor?
Here’s what to expect:
First, know if the individual who you are seeing is
a certified medical doctor or a practitioner.
Next, figure out and be able articulate why you
are visiting this doctor at this point in your life.
A great doctor of Integrated Internal Medicine will
take a very comprehensive family history from you
on the first visit. That doctor may order some specialized tests based on various complaints and/or
symptoms. Note that often times these tests because they go deeper into the cellular level are not
covered by most common insurance carriers.
When the results come back, the doctor will
likely have you visit the office to review the results.
A treatment plan or protocol will be discussed and
various options will be presented for consideration.
This doctor will most likely want to track or follow
you especially if a regimen of supplements was
suggested. After a certain amount of time, new studies will be ordered so that they can be compared
against your baseline results from months prior.
Many doctors feel that a good client relationship
is one that endures throughout one’s life as the body
changes with age. This is especially true with female
patients going through menopause later in life.
Certain remedies can be prescribed to combat the
adverse effects of menopause simply based on that
patient’s medical history.
expert – a doctor who has dedicated countless hours to practicing Integrative Medicine and who has learned about the
differences in people (one patient at a time) through a career
of exciting discoveries and successes!”
So I finally got serious about my insides and I’ll tell you
what, my outside has benefited significantly too. My skin is
clearer and hydrated. My eyes are brighter and my hair and
nails are feeling the love too. I’m actually amazed at how
balanced I feel and what does that spur? It brings forth a
sense of happiness and peace.
Spring is the perfect season to think about overall
renewal. For me, it’s very much about ‘spring cleaning’ my
own body, mind and soul – getting rid of the clutter, be it
mental or physical. It’s funny, when you actually and see
your test results in black and white it’s very motivating.
In fact, I now have a bit more spring in my step (look out)
and I’m more optimistic than ever about the natural aging
process. Knowledge is power.
To learn more about Lisa Beth Freedman, MD, visit
http://www.lbfmd.com. Offices are located in Villanova and
Huntington Valley.
Lastly, I want to mention that Dr. Freedman is passionate
and I mean completely, one hundred percent committed to
May/June 2016
her craft and to helping people. Those who know me, understand that I hardly every endorse other professionals openly
as I’m a Publisher and truly need to stay objective for ethical
reasons. I chose to write about this topic because I feel that
so many people could benefit by just learning about Holistic
Medicine. There are just too many misconceptions out there.
I felt that I owed it to myself to become more educated about
treatments that may be perfect for my entire being.
If you’ve ever been treated and cured by a doctor who
practices Holistic Integrative Medicine, I want to hear about
it. Email me at [email protected].
And hey, it’s the spring. Take a break from the gym and
get out and enjoy the flowers, breathe in the air and let the
wind kiss your face. To me, there’s no better season to sweat.
Try something new – maybe even with a friend!
• Help an elderly neighbor take a walk around the block
(they need exercise too!).
• Volunteer at a nonprofit community cleanup event.
• Go sightseeing on a Segway.
Happy spring!
How about trying these activities?
• How green is your thumb? Go plant something and find
out!
• Take a hike on a trail that’s not known to you.
• Visit your local neighborhood farm.
• See if you’re still good at mini-golf.
• Break out that kite and grab that kid next door to help.
• Take a bike ride to a place you’d normally drive.
Our App integrates with Fitbit
May/June 2016
PHILLYFIT 9
Correcting Cellulite With Cellfina
Cellfina is one of the most revolutionary
cellulite treatments available today. It is
a unique FDA-cleared procedure that can
smooth dimples and improve the texture
of the skin for at least two years–the longest reported duration of an FDA-cleared
cellulite treatment. Cellfina patients
reported an outstanding satisfaction rate
of 98% two years after their one-time
treatment.
Cellulite is caused by tethering bands that
extend up through the soft tissues of the
buttocks and thigh region and attach to
the undersurface of the skin. At the areas
where a band tethers, a dimple occurs.
Cellfina releases these bands, eliminating
the dimpling effect on the skin.
Cellfina is a minimally invasive,
hour-long procedure that is done
in the office. The procedure has a
quick recovery time and long lasting
results!
Kybella: Double Chin Removal
Are you bothered by excess fat under your chin? Are you selfconscious about your double-chin? You are not alone and now
there is a non-surgical solution.
Double chins are caused by excess fat that accumulates under
the chin. The problem is common for both men and women of
all ages even after weight loss.
Until recently, the only treatment for those looking to achieve
a sharper and more chiseled chin was surgery with anesthesia
or invasive neck liposuction. Now, there is a new gamechanging injectable procedure – Kybella.
Available at our practice, Kybella is the first injectable
substance that is FDA approved to treat submental fat. This
solution is designed to dissolve stubborn under-the-chin fat,
also known as the double chin.
Call (215) 561.9100 to schedule a consultation
2200 Arch Street
Suite 120
Philadelphia, PA 19103
775 E. Lancaster Ave.
Suite 230
Villanova, PA 19085
crossplasticsurgery.com
10 PHILLYFIT
May/June 2016
LT International Beauty School
Hands On Training For A Better Future
COSMETOLOGY
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CLASSES
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Coils, Kinky Twist, Hair Colors,
Wave Nouveau, Facial Waxing,
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Eyelashes, Manicure, Acrylic Nails.
Classes are in English Language
CLINIC SERVICES TO SERVE
YOU AT BOTH LOCATIONS!
All works done by the students only are
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Are you unhappy,
stressed or depressed
at home? At work? At
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July 11 - 15
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May/June 2016
PHILLYFIT 11
12 PHILLYFIT
May/June 2016
The
PHILLYFIT Family
Published by: Jalynn Concepts, LLC
Publisher: Jami Appenzeller
Copy Editors: Heather Hoehn, John Beeler, R.I.P. Bev
Appenzeller
Publisher’s Page: Photo of Jami by Joe Chielli/Church Street
Studios. Hair by Stephanie/Fresh Hair Studio, and make-up by
Lisa Nocera.
Calendar Of Events: John Beeler
Graphic Design & Production: Dan Keen
Ad Sales: Jami Appenzeller, Rita Henry
Distribution Manager: R.I.P. Jim Appenzeller
All inquires are welcome. Call us NOW! (267) 767-4205
www.phillyfitmagzine.com Jami@phillyfitmagzine.com
Advertising Deadlines: Call PhillyFIT Magazine at (267) 7674205 for upcoming issue deadlines.
Cover: Photo of Michael Minsky by Church Street Studio, Joe
Chielli, Philadelphia, PA. PILOXING Master Trainer, Allison
Laurence has taught Group Exercise for 25 years in her home
state of New Jersey. She is a graduate of Rowan University,
holds a degree in Health & Exercise Science and is a Health and
Physical Education Teacher, teaching Junior High School HPE
and Adaptive Physical Education. As the North East U.S. Master
Trainer for PILOXING, Allison educates, certifies and mentors
PILOXING instructors from Maryland to New England. Photo by
Ann Coen.
PhillyFit Magazine is a news magazine with emphasis on
health, fitness and leisure. PhillyFit Magazine is printed bimonthly and distributed throughout Philadelphia, Bucks, Chester,
Delaware and Montgomery Counties. We print 40,000 copies,
deliver to over 800 locations, and email over 10,000 copies
to folks who have opted on our website to receive the online
magazine. Address all submissions of advertising, calendar
entries, photos, inquires and letters to the above address.
PhillyFIT Magazine does not assume responsibility for unsolicited
materials. PhillyFIT Magazine will assume that all unsolicited
materials are being submitted for possible publication, and should
the material be published, no fee is due to the submitting party.
It is our understanding that the submitting party holds models’
releases on photographs submitted. PhillyFIT Magazine does
not knowingly accept false or misleading advertising or editorial
content, nor does the Publisher assume responsibility should
such advertising or editorial appear. PhillyFIT Magazine reserves
the right to edit letters to the editor and other submissions for
clarity and space availability, and to determine suitability of all
materials submitted for publication. Before implementing any
exercise or diet modification mentioned in PhillyFIT Magazine,
readers are advised to consult with their physicians. No
reproduction of printed material is permitted without the consent
of the Publisher. All rights reserved. Copyright © 2016 PhillyFIT
Magazine.
PhillyFITMagazine
Jami Appenzeller
@PhillyFITMag
@phillyfitmag
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May/June 2016
PHILLYFIT 13
Choose The Gym That Fits YOU!
By Matt Weik
Let’s face it, there are a million different gyms out there
today and all of them are a little bit different. You have your
Curves for the ladies, Powerhouse
for the powerlifters, Gold’s for the
bodybuilders, and so on and so forth.
Finding one that you feel comfortable
with is key. If you join a gym where
you are uncomfortable or intimidated,
you will more than likely quit and give
up. Therefore it is important to really
feel at home with whatever gym you
choose.
So think about what you want in
a gym. Are you strictly there to lift
weights? Do you want to take aerobics classes? Do you only
want it for the cardio equipment? Do you want all of these
things? As you can see there are many options you need to
think about when deciding what gym would suit you best.
You need to think about what type of workout you want to
get and go from there.
Let’s go over some basics of
choosing a gym that fits you.
Questions to Ask
While Visiting a Gym
• What are the hours of operation?
• When are the busiest times of
the day?
• How much does the membership
cost? Are than any option plans
available?
• What do you have to do to cancel?
• What are the billing cycles or can you pay it all upfront?
• Is the staff certified?
• Is the gym equipped and staff trained for emergencies?
• How old is the equipment?
• How often is the equipment replaced?
• What equipment gets used the most?
• Are the class sizes limited?
• Are there any extra fees involved or
are all the services included in the
price?
• Does the gym have child care? If so
is it free or how much is it?
• Do you get shown how to use the
equipment free or is it fee based?
• Do they do any free body composition
testing or similar?
14 PHILLYFIT
Things to Consider
Location ~ Is the location of the gym accessible to you?
You want to find a gym where you
don’t have to travel very far and that
you know you wouldn’t mind driving
to. If the gym is too far and cuts into
too much time of your day, more
than likely you aren’t going to stick
with it too long or as often as you
would like. Find a place that is possibly close to where you work so right
before or after work you can go there
or during a lunch hour. Look to see if
there is anything close to your house.
That will enable you to go to the gym whenever you want
and you don’t have to worry about cutting into precious time
during the day, especially good when you are looking for a
quick workout or some cardio.
Hours of Operation ~ Do their hours jive with your
schedule? Can you comfortably get in a workout
and not be pushed for time? You want
to make sure that if you are paying for a
membership that your workout schedule
is well within their hours of operation.
If not, then you will be wasting your
money by not being able to full utilize
their facility and get a good workout.
Your best choice would be a gym that
is open twenty-four hours a day. That
would ensure you that no matter what
time it is, you can go get in a workout.
Cost ~ This should really be at the top
of your list. How much money will it cost you and will you
get your money’s worth? It’s much easier to spend a little
extra money on a membership with a gym that has top-ofthe-line equipment and that is more
inspirational to be in rather than a
worn-down gym that looks like a
cave.
You also need to realize what
time of the year you are purchasing
a membership. Gyms tend to have
better deals during the high times of
the year such as around New Year’s
and in September. If you can hold
off getting a membership until
these times you will surely end up
saving some money in the
long run.
May/June 2016
Make sure you are paying for exactly what you want for
that price. Don’t get coaxed into adding on services that you
aren’t going to use or paying for things
that don’t interest you. Many gyms will
nickel and dime you to death; watch
out for salesmen who run down a list
of extra options/services that you could
add to your membership.
Another thing you want to watch out
for are gyms that make you lock in with
a long-term agreement. These places
will lock you into your contract for one
to three years and there is no way to get
out. Say down the road you don’t like
the gym anymore or something happens
that turns you off: if you are locked in you have no way of
getting out of it. Now you are stuck paying for a gym that
you won’t use or dreading every day you
force yourself to go.
Cleanliness ~ How clean is the
facility? Are there staff members who wipe
down the equipment daily? Do they make
sure members wipe down their equipment
after using it? Is there trash on the floor?
Are their locker rooms a mess? These are
all things to consider when purchasing a
membership. If the place looks like a mess,
you need to evaluate if that is something
you can put up with every day visiting the
gym. For most people, a trashy gym is a
huge turnoff. If they can’t take care of their
facility, how do you expect them to take
care of you?
Membership Privileges and Features
~ Do you get discounts on anything they sell once you are
a member? Do you get to tan and use the pool for free or is
there an extra charge? Do they have massage therapists? Is there a gym child care
to take your kid to while you work out? Is
there a juice or snack bar? How much will
you be paying for these things? You need
to find out what extra features come with
the membership and what you have to
pay extra for. See if there are any perks to
joining their gym over another one. Make
sure you understand exactly what comes
with your membership and what doesn’t
before you sign any papers.
Equipment ~ The equipment that you
use needs to be in good working condition with no problems with its usage.
Look at the different styles and brands of
equipment that they have and make sure
that it is something you are interested in using. How is the
free weight room? Make sure the dumbbells aren’t broken
May/June 2016
or that there aren’t dumbbells missing or that one of the
pairs isn’t missing. Make sure the grips on the barbells
aren’t worn down so badly they are
completely smooth, which would
compromise your grip. Look around
to see how the members are handling the equipment. Are they dropping the dumbbells on the floor?
Are they banging the barbell off the
rack or ground? Are they slamming
the machine weights down when
they are done with a set? If you
see any of these things, be wary
about the gym and the equipment.
Surely there are going to be some
serious issues and damages to equipment when they are
used like that. Especially look to see how the staff handles
a situation like that. If they have good
equipment, they will surely make sure
things like that don’t happen. If the staff
doesn’t seem to care, more than likely
their equipment is junk.
Clientele ~ What types of people
are working out at the gym? Do you see
many men? Do you see mainly women?
Is there a good split between both?
Make sure you feel comfortable working around the people you see at the
gym. Some gyms are known for being
more hardcore such as the powerlifting gyms and the bodybuilding gyms.
If you feel intimidated or unsafe being
around these types of people when
working out then keep searching for a
place that you can call home. Remember, searching for the
right gym is all about you, no one else.
Atmosphere ~ How is the atmosphere of the gym? Is it upbeat or is it
bland? Find a gym that is inspirational
and makes you want to work out. There
is nothing worse than going to a gym
to work out and feeling like you are
stuck in a dreary day. Find a gym that is
bright and energizes you. Look around
and see how the members are interacting. Are they friendly or are they snobs?
Comfort level plays a huge part in
motivating yourself to go to the gym for
a grueling workout.
Maintenance ~ There is nothing
more frustrating than going to the gym
to hit a body part and seeing that a piece
you always use is broken. How quickly
is a piece of equipment fixed after being broken? Do you
go tell someone that the equipment isn’t working and then
PHILLYFIT 15
when you come back a week later it is still broken? Some
pieces of equipment do take some time to fix depending on
the parts they have to order,
but how quickly does the
gym deal with to the situation? If it takes a long time
to fix a piece of equipment,
that is a telltale sign that they
are pinching money and will
hold off as long as possible
to replace something just
so they don’t have to spend
any money.
Always try
out the gym
before you purchase
a membership!
Let me just say this to start off - No matter what you see,
always try out the gym before you purchase a membership.
You will make a big mistake if you just walk in and buy
a membership without looking around at other options as
well as seeing how the gym you are looking at is operating.
You want to ask for a trial membership, or a guest pass, or
anything they have that will allow you to try out the gym for
at least one day. Most places will give you a pass to try it
out, however for those who don’t the average price for a day
pass is roughly around ten dollars. Even if they make you
pay, it will be well worth it to see if you like it. A ten dollar
investment is much better than spending five hundred dollars
and hating every minute. You want to go to the gym at the
same time that you would normally work out. This will allow
you to see how busy it gets during the times you are going to
be there.
When you decide on a gym,
ALWAYS read the fine print
before you sign!
look for and ask before you go visiting gyms. When you are
there, don’t be afraid to ask questions. If the salesman tries
to avoid any of your questions or is answering around the
question without truly answering it for you, cross that gym
off your list and keep looking. When it comes down to it,
a gym membership is an investment towards better health.
Good luck and happy searching!
Fitness expert and author Matt
Weik, BS, CSCS, CPT, CSN has
been in the fitness industry since
2002. He is currently the Manager
of the MET-Rx Team Sports division. He works with colleges and
professional sports teams all across
the U.S. to supply them with recovery and nutritional products for
their athletes. Matt is an established
Photo Courtesy Andrew
writer, with hundreds of articles
McAfee Photography
and interviews in magazines and on
websites. He has research published on exercise dependence and has been featured on many websites and radio
shows. Matt is also a certified personal trainer, certified
strength and conditioning specialist, as well as being a
certified sports nutritionist. He has worked with everyone
from middle school athletes all the way up to pro athletes
and celebrities. More information can be found on Matt’s
website: www.MattWeik.com.
Look & Feel Your Best!
CARMINE’S
HAIR STUDIO
HAIR REPLACEMENT CENTER
HAIR LOSS PREVENTION PROGRAMS
www.carmineshairstudio.com
4644 E. Thompson St. Philadelphia
215-288-9447
By reading the agreement including the fine print, it
makes you aware of the contract you are signing. This can
include how you will be paying for the membership, the
term of the contract, cancellation policy, and other pertinent
information that you need to know.
CENTER CITY OR
GLEN MILL LOCATIONS
16 PHILLYFIT
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Conclusion
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$99 UCTO
FO RY
R A SP
FU ECIA
LL
SE L FOR
TO
F E FIRS
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APPOINTMENT REQUIRED
EX CUS
TEN TO
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PH
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Hopefully, this made things a little easier for you in
deciding what gym to join. When it comes down to it, you
really need to take all of the things mentioned above into
consideration. If you don’t like something about the gym,
check out some other places. In the past couple of years, the
fitness industry has really taken off, so gyms are popping
up almost everywhere. Make sure you understand what you
want before looking and make a list of things you want to
DEPOSIT REQUIRED
May/June 2016
CENTER FOR INTERVENTIONAL PAIN AND SPINE
Center for Interventional Pain and Spine is a
group of Board Certified Pain Management
physicians and Anesthesiologists, whose
number one focus is patient care, treating
symptoms, pain and pathology while working
to improve their quality of life. Our approach
focuses on different modalities in order to treat
the patient as a whole. By utilizing a team
of compassionate clinical professionals and
devoted administrative support staff, we continue to strive to maximize pain relief through
consultation, education and on-going care. Our
commitment allows us to maintain superior
healthcare for all of our patients. We offer the
most comprehensive treatment plans in the
Pennsylvania and Delaware areas.
In addition, Dr. Philip Kim is Board Certified in
Anti-Aging and Regenerative Medicine. Ageless MD is an integrative wellness practice that
uses state of the art technology and evidence
based medicine to improve vitality, prevent
disease and works to restore the body to it
natural balance by using bio-identical hormone
replacement therapy and customized pharmaceutical grade supplements.
Pictured (left to right): Dr. Michael Fishman, Dr. Philip Kim, Dr. Chee Woo, Dr. Melody Hu,
Dr. Venk Sundararajan, Top Docs 2916
931 E. Haverford Road, Bryn Mawr, PA 19090
844-365-PAIN • centerisp.com
Additional Locations: Wilmington,
Exton, Abington, Newark, Middletown
PhillyFIT Weekend Wellness Retreat
Coming October 7th, 8th and 9th, 2016!
Email Jami@phillyfit.com for details.
May/June 2016
PHILLYFIT 17
Fernando’s Secrets of Success
Secret #1: Avoid Overtraining
~ By Fernando Paredes ~
There’s no way around it, overtraining is a progresskiller. This is why all successful trainees avoid overtraining
like the plague. In fact, the training concepts that ruled for
decades were as follows:
1. Train as much as you need to – and not one rep more.
2. Rest more days than you train.
Over the years these two simple mantras have been
responsible for building more muscle, burning more body
fat, creating more champions, and transforming the lives of
millions of people. Sounds simple, right? For years it seemed
like it was.
In recent years though, I have noticed that A LOT of confusion has developed around this topic of overtraining. The
“more is better” philosophy has
never been so pervasive. In my
opinion, I believe that the flashy
“extreme fitness” approaches of
exercise have had a big hand in
creating this confusion. Addinging more workouts, more
reps, more days and using more
intensity methods have NOT
delivered more of the results
people are looking for. In fact, it
has done the opposite!
to over-train it will lead to overtraining syndrome. This
can take months to recover from. Worse yet, recovery may
“never be fully achieved”.
Here are the key questions that arise:
• How intensely should I train?
• How many days should I train?
• How many workouts should I do during the week?
Keep in mind there is no ONE answer for everyone. The
answers will depend on each person’s fitness level, needs,
goals, and recovery ability. However we can get a pretty
good idea by looking at the science of what happens from a
physiological standpoint. Let’s take a look at the chart.
Acute Hormonal Response to Exercise
Do yourself a favor and
study EVERY aspect of this
chart. There is too much to
go into to fully explain it all
in this article but I wanted
to include so you’d have
the full picture. It showcases the IDEAL hormonal
response of one successful
workout that will lead to the
ideal result you want.
Take home points from
this chart (on the next
page):
• Intense workouts should
not exceed forty-five minutes.
• Have the post-workout
meal between thirty to forty
minutes after workout to
enable recovery.
• It may take forty-eight
hours to recover from that
intense workout, making it
time to train again.
Back to the Basics: The
Science of Overtraining
What is overtraining? Let’s
set the record straight by looking at the science and empirical
evidence on what overtraining
is and how you can avoid it to
maximize your training and
results.
Overtraining: training
exceeding the body’s recovery
capacity, indicated by excessive
fatigue both physical and mental,
and resulting in impaired performance. Short-term overtraining
is usually adequately countered
by a period of reduced intensity
or a few days’ total rest but if extended, it leads to overtraining syndrome, a set of symptoms and signs, probably of
neuroendocrine origin. Recovery may take months or never
be fully achieved. (From Dictionary of Sport and Exercise
Science and Medicine by Churchill Livingstone.)
Did you catch the main points there? Overtraining means
doing more than your body can handle. And if you continue
18 PHILLYFIT
More Is Better?
The more intensely you
train, the LESS training you
must do. The less intensely
you train, the MORE you can handle. A textbook example of
this is between a sprinter and a marathon runner. Sprinting
is all-out intensity for short distances. Marathon is a sort of
rationed-intensity over time for longer durations.
Generally speaking, strength training can be very
intense, like sprinting, which requires more days to recovery.
Typically the human body can only handle three days of
May/June 2016
such intense training. You can’t sprint a marathon. Why?
If you do, you won’t finish the race, right? Likewise if you
strength-train intensely every day, you may throw the ideal
hormonal response that you see in the chart, the response
that leads to progress, into a tailspin. Which will lead to
overtraining.
Conversely, cardio-based training is a slower rationedintensity, like marathon running, not requiring much rest in
order to recover from. So you can perform them every day.
You have to be careful with cardio training too because if not
done properly it can also deplete recovery ability.
Adding Stress on Top of the
Already Stressed-Out
Add to this the fact that today’s hyper fast-paced life
already has the majority of people’s physiology highly
stressed, toxic, and in a constant low-grade “fight or flight”
every day. The result is an already stressed hormonal profile
on the brink of collapse. One that can easily be tipped over
by the slightest bit of overtraining. Yes. Performing daily
“extreme” intensity workouts and utilizing the “extreme”
concepts that are so popular today will easily overload
MOST people’s physiology to the point of burnout, overtraining and plant them firmly on the road to “No ResultsBoulevard.” Not where you want to be, right?
My Secret to Avoiding Overtraining
One of my secrets is the ability to manipulate intensity
of the workout plan to fit each person I work with. And
while every situation is different, I can tell you that in
my 20-plus years as a fitness and performance coach I’ve
achieved EXCELLENT results with my clients and athletes
performing their full-body strength-training routine two times
a week. In some rare cases, three times a week. In certain
situations, you can also divide the body into three parts: chest
and back, legs, and arms. Training each only ONCE a week.
Yes… I said ONCE A WEEK. And this approach has worked
for everyone from my first-timers to my elite world-class
athletes.
What YOU Need to Do
So please do NOT be fooled by all these “extreme”
training approaches anymore and take a lesson from all the
successful trainees who achieve consistent results and avoid
overtraining like the plague. Get some rest, let your body
heal from your past overtraining and then resume your workouts with a renewed attitude, mindset which will lead you to
new levels of health, fitness and performance!
Fernando Paredes, NASM-CPT, CES, PES, FMS, a twenty-year
veteran of the fitness industry, is a sought after fitness and performance expert. He is a contributing fitness columnist for PhillyFIT
magazine and has been featured on Comcast
Network’s “Your Morning” show, “It’s Your
Call with Lynn Doyle,” WFMZ Channel 69
News, CBS/CW Philly and The Philadelphia
Inquirer because of his innovative Core-toStrength Training ™ approach. Fernando
has gained the reputation as the expert other
trainers turn to for advice and countless
other people look to for maximum health, fitness and performance. For more information
visit his website at www.fusionfitnessstudio.net.
Acute Hormonal Response to Exercise Chart taken from the book “Natural Hormonal Enhancement” Rob Faigin
May/June 2016
PHILLYFIT 19
3 Steps Toward Financial Wellness
~ By Matt Marinelli, State Farm Agent ~
So… I know with the recent PhillyFIT retreat and
upcoming PhillyFIT Bash you are getting physically FIT…
but are your finances? We’ve got some tips to consider when
trying to max out your paycheck….HERE’S HOW!
Control Debt
Enhance your financial health by keeping debt manageable. Know what you owe and make a plan to control debt
using these tips:
• Pay off debts with the highest interest rates first, such as
credit-card balances.
• Pay as much as you can on your smallest debts and pay
at least the minimum on large ones. Even modest accomplishments can motivate you to continue.
• Review your finances to see that you’re not overextended:
For example, your home typically should cost no more
than 2 to 2.5 times your household income and your mortgage should be no more than 80% of the home’s value.
• Don’t use credit cards to get out of debt. You’ll not only
pay more in interest, but you could damage your financial
health and credit score at the same time.
Learn more about debt management with these tips.
Spend Wisely
Financial wellness is based on living within your means.
Spending money carefully and wisely will greatly enhance
your financial health.
• Write down every expense for a month and find out exactly
where your money is going. You may be able to identify
“extra money” to apply to your goals.
• Make a realistic budget using convenient online tools such
as Mint.com.
• Two-income families: Try to cover monthly expenses with
just one income and use as much as possible from the other
paycheck for savings.
• Before buying, ask yourself if the item is a “need” or a
“want.” If it’s the latter, wait a few weeks before you buy
to make sure you have the cash in hand or to decide if you
still want it.
Increase Savings
Saving for retirement, children’s education, emergencies
or other expenses can help protect you plus it delivers peace
of mind.
• Get in the habit of paying yourself first. Give savings the
20 PHILLYFIT
same importance as paying bills, and save something from
each paycheck.
• Participate in your company’s automatic savings program,
if one is available. And always contribute enough to take
advantage of matching funds, if they’re offered.
• Many experts suggest putting at least 10% of your income
into savings and some recommend saving as much as
25%. If saving is hard for you, start by saving at least one
percent of your paycheck and commit to increasing your
savings level as your salary grows.
• Save enough in your emergency fund to cover at least six
months’ worth of expenses. Nine to twelve months is even
better. If you do tap into these savings, rebuild the fund as
soon as possible.
Need a few pointers? Visit AmericaSaves.org for a list of
54 ways to save money.
Get more tips for building financial wellness with MyMoney Five from MyMoney.gov. And learn how to build an
emergency fund with tips from State Farm®.
You can contact Matt Marinelli
at 301 Oxford Valley Road,
Suite 1602A, Yardley, PA 19067.
Call 267-573-4950 or email
[email protected]. His
mission is to help people manage
the risks of everyday life, recover
from the unexpected and realize
their dreams. He offers products
for auto insurance, home and
property insurance, life insurance,
health insurance, banking products,
annuities, mutual funds and business
insurance.
ADVERTISE TO YOUR
TARGET MARKET
Contact PHILLYFIT TODAY!
Call 267-767-4205
or email [email protected]
May/June 2016
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May/June 2016
PHILLYFIT 21
Michael Minsky
PhillyFIT Fittest Teen 2016
Q&A from PhillyFIT to our FITTEST Teen Winner,
Michael Minsky.
1.) Favorite workout routine?
My favorite workout routine is by far chest day. In order
to grow my chest I do drop sets of incline dumbbell press,
standing cable-flys, and bench press. By the end of my chest
workout, I make sure to do three sets of pushups until failure.
2.) Worst body part to train?
My worst body part to train are calves. No matter how
heavy or how often I hit them, they barely seem to grow.
3.) Favorite health food?
My favorite health food has to be eggs because you are
able to do so much with them and they are around six grams
of protein per egg.
4.) Favorite junk food?
My favorite junk food is by far ice cream.
5.) Listen to music while working out? If so,
what?
I love listening to music while I work out because it gives
me that extra push and motivation to go harder. Everyone
and everything seems to be blocked out when you put your
headphones in and raise the volume. I listen to hip-hop/rap.
My favorite artists are Drake, Lil Wayne, Meek Mill, and
Future.
6.) Favorite cardio?
The only cardio I do is playing basketball and ultimate
Frisbee.
7.) What do you like to do for fun?
I like to play basketball and hang out with my friends/
family.
8.) What types of grades do you earn?
In my current year of high school (junior year), I have a
4.05 GPA.
9.) How do you avoid typical teenage bad habits
to stay true to your fitness goals?
In order to stay true to my fitness goals and avoid bad
habits, I focus on what will benefit me in the near future. I
strive to be more successful in all aspects of my life. Avoiding typical teenage behavior now and working towards my
goals will eventually pay off for me.
22 PHILLYFIT
10.) What would you tell kids who are looking
for inspiration?
I would tell kids looking for inspiration to take time to
write down their goals and where they see themselves in the
near future. They are going to need to choose their priorities and do whatever it takes in order to succeed. I would
tell them it will take lots of effort, time, and perseverance.
Remember - strive for progress, not perfection.
11.) What is your ultimate fitness goal?
My ultimate fitness goal is to continue to gain muscle
and be fit throughout my entire life. I want to forever be in
good shape and make fitness a top priority.
QUOTES I LIVE BY:
“The best way to predict your future is to create it.”
“Train insane, or remain the same.”
“Once you see results, it becomes an addiction.”
“If you’re not first, you’re last.”
“Don’t wish for it; work for it.”
May/June 2016
10 Baby Steps to Launch Your
Motivation to Application
By Matt Weik
Ask yourself why you want to do this.
1 This
is an important question and it needs to be asked
first. Why do you want to exercise? Is someone urging you
to do so? Do you want to do it for yourself? Make sure you
are working out because you want to and not because someone else wants you to. If you aren’t one hundred percent
committed to working out, you will be a portion of the fifty
percent of people who stop exercising within the first six months of
beginning a program.
time to drive over and still fit in everything you needed to
get done during the day. If you decide to go with the gym
membership, be sure and find a location that is convenient to
you and has all the amenities that you would want it to have.
Read all the fine print before signing any paperwork to understand the terms and conditions of the contract. As you can
see both options have their pros and cons. Figure out what
you feel you would most likely stick with and go for it.
down your goals
4 Write
Figure out what you want to ac-
complish both short-term and longterm. Make sure each type of goal is
obtainable and measurable. Your shortterm goals will lead you up to your
long-term goal. For instance, you could
set a long-term goal of losing thirty
pounds in six months. Your short-term
goal could be to lose five pounds each
month to obtain that. By writing everything down you will have no excuse to
get lazy. You have a document that you
wrote stating your intentions and goals
to achieve. If you give up, that’s on you
and you are only letting yourself down.
When you succeed (and you will) then
you simply come up with new goals
and once again write them down and
track your progress.
2 Education
Read up on fitness and exercise.
Grab some magazines and soak up
as much knowledge as you can. You
will find tons of articles on different
workouts, diets, motivational tips,
staying focused, and much more.
Take that information and utilize
it when you are making up your
workout and diet plan. When you
find yourself in a rut or are lacking
motivation, you can pull from the
things you read and get yourself
back on track. It’s also important to
learn a little about the human body
and how it works. After all, wouldn’t
you want to know what’s going on
with your body when you exercise? Learn how the body
burns fat and what exercises work what muscles. Educating
yourself about fitness will give you a greater appreciation of
all the hard work you put in at the gym.
a gym/buy equipment
3 Join
Now that you have your plan in motion, it’s time to fig-
ure out if you want to pay for a gym membership or build a
home gym. Building a home gym makes fitting in a workout
very convenient, but at the same time a lot of people blow it
off because they are at home and are thinking about a million
other things they need to be doing. If you decide to go with
this option, start off with just the essentials such as some
dumbbells, a bench, and a piece of cardio equipment. With a
gym membership people see the money coming out of their
account each month and feel obligated to go since they are
paying for it. On the flip side, if you join a gym that is out
of your way, then you might feel that you don’t have enough
May/June 2016
up a routine and days to exercise
5 Set
Come up with a schedule and make sure you follow it.
Schedule time to work out before or after work or even during lunch. Whatever you choose, make sure it fits into your
schedule without being a huge inconvenience. If you can
wake up an hour early to fit a workout in, then by all means
do that. If you don’t mind giving up a lunch break to get in a
quick cardio session or weights then go for it. Simply work
it into your schedule and write down the days you want to do
your weight training and/or cardio and stick with it. After no
time you will get into the routine of doing it and you won’t
even need to write it down anymore.
Pick things you enjoy doing
6 There
are many different types of training styles and the
great thing about it is that it gives you variety. If you don’t
like one training method, you always have another to try.
And changing things up isn’t always bad. It stimulates the
PHILLYFIT 23
muscles in ways that a previous workout didn’t and can also
help you break through a plateau. If the treadmill isn’t your
thing then go for a jog in the park or in the woods if the outdoors is your thing. Into sports? Grab your friends and play
a pickup game of basketball or football. The key is to utilize
things that you enjoy that you can use to your advantage to
help you get in your workouts.
a workout
7 Create
Set up a workout program (or have a trainer do it for
you) that fits your goals and what you want to achieve.
Make sure you are hitting all muscle groups one to three
times a week based on your goals. Just as important, make
sure you have rest days in your routine to allow proper
recovery from workouts. Your workouts should take no
more than sixty minutes and should flow. Have fun with
your workout; if you are getting tired of the same routine or
program then switch it up. Talk to a trainer and let him/her
know what you enjoy doing and what you are looking for
and allow them to use their expertise to create a customized
program just for you.
8
Create a nutrition plan
Set up a nutrition plan. Notice how I said nutrition
plan and not “diet.” People despise the word “diet” so let’s
not use it here. You don’t need to go all out and clean up everything about what you eat on a daily basis. If you simply
change out a couple things at a time you will realize that it
isn’t so bad and that you can substitute things you eat with
healthier options without craving those bad foods. If you
need some help finding healthy substitutions to things you
are eating, consult with a certified nutritionist to learn how
to eat healthy and make good food choices.
9
do something for yourself (besides changing your body and
health). And most of all show off the new you! You worked
too hard to keep it covered up. Show the world your accomplishments and be proud of what you have achieved.
Fitness expert and author Matt Weik,
BS, CSCS, CPT, CSN has been in
the fitness industry since 2002. He is
currently the Manager of the MET-Rx
Team Sports division. He works with
colleges and professional sports teams
all across the U.S. to supply them with
recovery and nutritional products for
their athletes. Matt is an established
writer, with hundreds of articles and
interviews in magazines and on webMcAfee Photography
sites. He has research published on
exercise dependence and has been featured on many websites
and radio shows. Matt is also a certified personal trainer,
certified strength and conditioning specialist, as well as being
a certified sports nutritionist. He has worked with everyone
from middle school athletes all the way up to pro athletes and
celebrities. More information can be found on Matt’s website:
www.MattWeik.com.
A full-service bead
shopshop
and
A full-service
bead
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offering a variety of
of jewelry-making classes for all
jewelry-making
classesand
levels
and ages. New classes
items
arriving
weekly.
for all
levels
and
ages.
Keep a workout log
This is one of the best things you can do when exercising. Not only is it a good way to remember what you did the
workout before, but it is also motivation to look back weeks
or even months earlier and see how much strength you have
gained in that time frame. Let’s face it, with so much going
on in our lives we can’t remember everything. The log is a
sure bet that everything is down on paper for you to review
and analyze at any point. A workout log pushes you to beat
weights you were using before. Not only that, but it prevents
you from falling behind in your weights and using a lighter
weight than you were using a previous workout. So write it
down and keep on track!
1165 West Baltimore Pike, Media, PA 19063
yourself for your
10 Reward
reaching goals
The part everyone has been waiting for (ladies, you will
love this). Reward yourself! If you reach a goal, go out and
but a new workout outfit, or go out and buy something to
add to your home gym – anything you could use to keep you
motivated and on track. You worked hard and stuck with
your routine and now it’s time to enjoy the moment and
24 PHILLYFIT
Exp. 6/30/16
Call (215) 361-2909
May/June 2016
Shedding The Winter Weight
By Chef Bethy
As we all know, when the weather gets warmer, we want
to shave off those extra few pounds of winter weight. Adding
salads in interesting ways can help you do just that! Raw,
dark, leafy greens boost your fat-burning metabolism. Here
are a few tricks to keep you palate pleased and your waistline happy.
For those of us on the run, you can finely chop your salad
ingredients and put them into a wide-mouthed container.
Don’t use dressing; use seeds to give extra nutrition and less
empty calories. This way you can shake the salad into your
mouth. Funny, but it works and you will just feel great about
it.
You can turn the entire thing into a smoothie. I know, it
sounds wacky! I often put a scoop of protein powder and
water into a blender with a large handful of greens and some
fresh cucumber and tomato. It is delicious, fast and easy.
1. The main rule is all of the ingredients must be fresh
and plenty of it. Don’t try to skimp on salads or the ingredients. Just skimp on the dressing.
2. Keep a raw organic seed mix handy in your cup-
board when you are looking for a quick and easy protein
boost for your salad. Three tablespoons will do the trick and
the nutty flavor is delightful. I use this in place of dressing. (Ingredients: 1 cup organic raw sunflower seeds, 1 cup
organic raw hemp seeds, 1 cup organic raw pumpkin seeds.)
3.
Pickled items satisfy your craving for flavor and
salt. Both are important in maintaining a balanced diet. Olives can be included. This is a standard practice in macrobiotic eating.
Baby greens with hard boiled eggs, pickles, cucumbers
and cheddar cheese.
4.
Try to always have a nice balance of protein and
carbohydrate with each salad. Many times we forget to add
that little bit of carbohydrate, which makes all the difference
in making you feel satiated at the end of your meal. I hate
starving after a meal!
5.
Add a little bit of something sweet to your salad.
Green grapes, sliced apple, sliced pear, pomegranate seeds,
and dried cranberries are all good suggestions.
6.
Hot foods added to a cold salad can be just what
the doctor ordered. I like warm steak or chicken with the pan
juices poured over the greens until they are just wilted. It’s
so yummy!
7.
Don’t forget about the old standbys of tuna salad
and egg salad. They are amazing on top a bed of greens.
8.
Mix up your greens. Don’t get in a rut only using
mixed greens. Kale is wonderful and so are fresh chards.
Herbs such as parsley, cilantro and mint are very nice additions. From time to time you can add iceberg lettuce and
Romaine to the mix as well.
9.
A green smoothie.
May/June 2016
A fresh salad is an appealing salad. Prep your
greens when you get home from the store. That means run a
sink full of water and rinse the leaves well. Put them through
PHILLYFIT 25
a salad spinner and store in a tight Zip-Lock bag. I like to
do this to bagged greens too because they stay a lot fresher
tasting for a longer period of time.
PICKLED:
Dill pickle spears
Black oil cured olives
Anchovies
Capers
Pickled spicy green beans
Homemade pickled cucumbers
CARBS - Your aim is to get about half-cup portions.
Remember, if you go too heavy on the carbohydrates, you
may start your food-craving engine.
Polenta: cold from the fridge is excellent
Fresh corn off the cob
Gluten-free toast/bread
Seasoned brown rice
Cooked leftover quinoa
Chef Bethy is at 12th Street
Catering in Philadelphia. This
article is part of her personal
journey with weight loss.“To
date I have lost seventy pounds
by NOT dieting and eating really
well. I am healthier then I have
ever been.”
TOGO salad.
10.
If you are packing your salad for the next day,
make sure to bring the dressing in a separate container. If
you dress it early it will become soggy. Also bring other wet
ingredients like pickles in separate little containers for the
same reason.
Here are some more ideas for adding interesting and
tasty ingredients to your salad.
PROTEINS: Your aim is to get three to four ounces of
protein per salad unless otherwise stated. More than that and
you may have a harder time digesting the meal.
Organic raw seeds
Tinned sardines with a spoonful of Dijon mustard
Any leftover fish from last night’s dinner
Fried egg
Hard-boiled egg
Tuna salad
Egg salad
Shrimp salad
Cheddar cheese (1-2 oz.)
Pan-fried tofu with a little soy sauce
26 PHILLY FIT
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Sprung!
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May/June 2016
Life Is Not A Spectator Sport
~ By Cara Bradley ~
Author of “On The Verge”
In the final race of my college track career, I beat my personal
best by six seconds. Until then I had been an average runner hampered by pre-race jitters and self-doubt. But on that day, after I went
for a warm-up jog by myself during which I repeated out loud the
intention, “Personal best, personal best,” I was buoyed by a sense of
calm confidence.
On that auspicious day, I managed to settle down, show up, and
– with surprising grace – sail across the finish line in record time.
In two minutes and change, I went from ordinary runner to elite
athlete. In a flash, I experienced a surge of strength that didn’t come
from merely trying harder but, instead, seemed to emerge from a
place where I felt clear, confident, and fully alive.
Deep down I felt certain that breaking my personal record was
related to my pre-race jog. Repeating “personal best” had settled
me. I’d shifted into a relaxed yet alert state where time slowed
down and I had no doubt and no fear. In this state, beyond thinking,
I soared. Immediately, I wanted to understand what exactly I’d done
to feel that clear and confident. I had to find a system or discipline
to help me feel that awake and fully alive – all the time. I knew one
thing for certain: I wanted more.
Now, decades after my final college race, I still vividly remember the details. I clearly remember calmly standing on the starting
line waiting for the gun to go off, the smell of spring in the air, and
how my spikes felt on the track. I remember everything about that
moment when I felt empowered, energized, and fully alive – the
high-definition, full-sensory experience that redirected my life.
For the past thirty years I have dedicated my life to helping
others show up and get engaged in this game called life and to
not be satisfied sitting on the sidelines watching the years fly by.
Through my own self-study and teaching thousands of people, I’ve
discovered that feeling awake, engaged, and fully alive is available
to anyone at anytime.
How Are You Experiencing Your Life?
You experience life in different ways. Some experiences are
secondhand, some are muted, and some are direct. Secondhand
experiences are someone else’s interpretation of an event or experience: Your mother tells you about the sunset she watched or your
friend says the burgers at Sally’s Diner are the best she’s ever
eaten. A muted experience occurs when you’re mentally distracted
or emotionally drained. Your senses may feel fuzzy or foggy. For
example, you eat an apple but totally miss its crisp tartness because
you’re thinking about tomorrow’s doctor’s appointment.
There are moments in life when your experience is direct. What
you see is sharper and clearer, what you touch is more real, tastes
are more vibrant, smells are stronger, and sounds are more distinct.
These are your direct sensory experiences in high definition. A
direct experience is your firsthand knowledge of a sensation, state,
or feeling; it’s exactly what you’re feeling through your five senses
in any given moment. Direct experiences happen when you get up
from the sidelines and step onto the field.
What Does High Definition Feel Like?
or drama and you will directly experience life
in high definition. When you get out of your
own way, let go of trying, and allow yourself
to simply be, life feels crisp and clear. Be here
now and your senses will light up. Shazam!
You will feel a spark of energy, a shiver, or
a pulsing aliveness that will turn you on and
wake you up to the vividness of the world
around you. Experiences go from black and
white or analog to Technicolor.
Such high-definition moments are free
of charge and available to most of us every day. You don’t have
to wait until the next time you are at the beach, on a mountaintop,
or even in the middle of a crisis to feel your senses heightened.
Believe it or not, high-definition moments are continuously available, even during mundane activities. Next time you’re eating, ask
yourself what you taste and smell. When you’re walking, pause
and notice the trees. When you’re driving, brushing your teeth, or
in your spin class, pause and recognize what you notice. Tune in
to the moment with all of your senses and you will encounter the
variety of shades, sounds, smells, tastes, and feel of a high-definition moment.
The good news is that when you settle down and get out of
your own way, your attention drops down below your head and
your busy mind and into your body. You’ll arrive in a space where
you become vividly aware of your senses and exactly what you’re
seeing, tasting, touching, hearing, and smelling. Connecting with
your body through physical sensation is essential to experiencing
life fully. Your body always experiences life directly and vividly. It
cannot do otherwise. You can’t smell or see something secondhand.
Your body is always present; the feeling of grass under your feet
cannot be muted or dulled.
During a high-definition moment you may feel any or all of the
following: vibrant, energized, empowered, ready, aligned, at ease,
happy, peaceful, relaxed, available, steady, and confident. It’s a
sense of being whole. It’s a feeling of being in harmony and alignment in both your inner and outer worlds. Ultimately sensing life in
high definition goes beyond words. You can experience it anytime
– on a run, lying on the beach and listening to the ocean, floating in
a pool, working on a jigsaw puzzle, or hiking in the woods.
Notice. Notice. Notice.
Recognizing high-definition, full-sensory moments throughout your day is what I call “living on the verge,” or showing up
to experience life completely. It’s a way of being fully alive. To
strengthen your ability to see life in high definition in ordinary
moments, start to recognize when you feel clear, bright, alert, sharp,
strong, vibrant, fearless, excited, empowered, or courageous. To
recognize these moments, you’ll need to be present for them. If
you’re thinking about the past or future or daydreaming about your
next vacation, you will miss the chance. Right here, in this moment,
you have the opportunity to participate in reading these words, to
feel the couch beneath you, or the sun on your face.
Show up in this exact moment without expectation, judgment,
May/June 2016
PHILLYFIT 27
To experience more of your life in high definition, incorporate
this simple practice into your day: Stop. Take Five. Experience.
1. Set your timer for two minutes. Close your eyes.
2. Pay attention to your breathing by counting five full breaths. It
helps to think, “Inhale, exhale one. Inhale, exhale two,” and so
on. Listening to the sound of your breath will almost immediately
relax you and begin to settle your busy mind.
3. After five breaths, open your eyes and sit quietly.
4. Now, with your mind calm and body still, slowly look around
and actively notice your surroundings. What do you see, smell,
hear, taste, or touch? Do you feel dull or awake? Are you tired
or energized? If your mind is very busy thinking, that’s okay
too. Whatever you notice is perfect. Pausing in this way is the
first step to connecting with your body and waking up to your
naturally high-definition life.
Testosterone Replacement Therapy
215-957-5400
Brad Ferrara, MD • [email protected]
What Were Your High-Definition
Moments Today?
You have had your own high-definition moments, I’m sure of
it. Can you think of a few? Perhaps it was the intense emotional
high you experienced when you got married or the profound disappointment you felt when you didn’t get the job your heart was set
on. Sometimes high-definition moments are easy to identify, and
sometimes they’re not as clearly defined.
Try this simple exercise to recount moments during your day
when the world became vivid or you felt a surge of energy:
REIKI
for healing of the Mind, Body & Spirit
“Lifting you to a level beyond
what you ever thought possible”
Recall Your High-Definition Moments
Before you go to sleep tonight, recall three times you felt
touched by life. Perhaps it was seeing the sun hit the top of the trees
in the late afternoon or hearing the giggles of the neighbor’s kids in
the backyard. Maybe you listened to a friend in need or belted out a
song during your commute home. List these moments in a journal
or simply in your mind. Do this exercise regularly and you’ll soon
recognize high-definition moments all the time.
High-definition experiences are available to you right here in
this moment. It’s a matter of first recognizing them and then pausing to fully experience them. In other words, stop and smell the
roses, taste the apple, watch the sunset. High-definition moments
will recharge you in powerfully moving ways and light you up from
the inside out. Don’t try to do anything special. In fact, don’t do
anything at all. Simply stop, pause, and experience the brilliance of
being fully alive.
Your life is too precious to treat it like a spectator sport, so
don’t be content to sit courtside watching the game happen in front
of you. Why not directly experience your life fully? Why not show
up and step onto the field and experience the game called life in
high definition?
Natural Intuitive and skilled Reiki Master/
Teacher for 15 years, Fred Housel uses
*Healing Crystals
*Tuning Forks, &
*Singing Bowls
to help clients achieve
optimum results.
Contact Fred
at 609-273-7824
Cara Bradley is the author of “On the
Verge: Wake Up, Show Up, and Shine”, and
founder of Verge Yoga Center. Visit online at
www.carabradley.net. The above article is
based on the book “On the Verge”, Copyright
© 2016 by Cara Bradley. Reprinted with
permission from New World Library. www.
newworldlibrary.com.
28 PHILLYFIT
May/June 2016
Riding For Dana
By Richard Kirk
“For all things there is a season. Will be back,” in part
was the last message Dana Lookadoo shared publicly with
her friends on Twitter in July 2015. She would not Tweet
again. Three months later, Dana passed away.
In 2013, Dana was involved in a severe bicycle accident
where she suffered numerous injuries. Among these were six
broken or compressed vertebrae, six broken ribs, a broken
ankle and scapula, and a collapsed lung. She documented her
difficult journey on her personal website, and her husband
Edward Lix shared updates on her condition in a private
Facebook group.
She was beloved in the search marketing and SEO
(Search Engine Optimization) communities, and the outpouring of support, love and prayers for her was substantial.
Positivity, prayers and her strong faith in God kept her going
through the duration of the rehabilitation process. She battled
bravely for nearly two years before passing away in September 2015.
In accordance with Dana’s wishes, a memorial scholarship fund was created in her honor to help send people to
school for digital marketing and multimedia studies. Dana’s
close friends, Jim and Lisa Quaschnick, Jr., established this
charity fund shortly after her passing.
Charity is something that has played a significant role
in my life. I spent much of my childhood bedridden from
complications related to the misdiagnosis of Lyme’s Disease. There were long hospital stays and severe bouts with
depression. I missed more school than I attended, and the
entire battle with illness was one that took an emotional and
financial toll on my family and me.
We collectively found strength in the love and support
from each other, friends, and some amazing people like Tom
Karaban from the Rainbow Foundation. The Rainbow Foundation is a charity organization from New Monmouth, New
Jersey, that helps children in need, and in my case, it raised
the necessary funds to help me get the medical treatments I
needed.
Due in part to the work of people like Mr. Karaban, I am
now a graduating senior at Drexel University. Without the
Rainbow Foundation, I never would have been able to see
my health improved enough to be where I am. His generosity
impressed upon me the need to help others, and how important it is to do good in this life.
In tribute to the kindness that the Rainbow Foundation
showed my family and me and to Dana, whose final wish
was to help educate people, my wife and I are going on a
charity bike ride. My goal is to raise funds to see Dana’s
wish of people receiving an education in her honor granted.
The ride will take place May 6, 2016.
On June 11, 2016, I will be a Drexel University graduate. I’m proud of that, but nothing will compare to the pride
I know I will feel when this ride is completed, and I can see
May/June 2016
how much has been raised to help make Dana’s dream a
reality.
For more information on this event you can follow me
on Twitter and Instagram at @Riding4Dana or please visit
http://www.riding4dana.com.
Richard Kirk is a Drexel University senior majoring in
corporate and public relations. He can be found on Twitter
at @riding4dana.
PHILLYFIT 29
Hotel Workouts While Traveling
By Matt Weik
We’ve all been there a time or two (or for some of us
the majority of the week if you’re in sales) where we are
traveling, whether it be for business or pleasure. You plan
out your trip and where you’re staying in advance and then
the big day comes and you check into the hotel after a long
day on the road. You’re sitting in your room wondering what
to do for the rest of the night. Maybe some television? Or
hit the sack early to get ready for the next day? If only you
were home you could get in a good workout. Or can you? Of
course you can!
The key to getting in a workout in a hotel room is to
be creative. Of course you don’t have the luxury of a squat
rack and a line of dumbbells the length of your room, but
you have everything right there in the room that you need.
To make things even easier, you could always use the small
hotel gym if you so choose to, but for the purpose of this
article let’s talk specifically about working out in your hotel
room.
Your hotel-room workout will consist of bodyweight
exercises as well as some weighted, depending on what you
have available in your room (such as your suitcase filled
with items). To save yourself some embarrassment, if you
like to grunt and yell when you are at the gym, it’s recommend to refrain from that during the workout in your room.
It will save you from a knock on the door asking if everything is all right since people will certainly be calling the
front desk to complain about the noise.
So let’s get into the workout itself. Make sure you have
a clear path around you so you have a safe environment to
complete the exercises. You can also have water nearby or
even your BCAA mix if you brought it along on your trip.
It is recommended to begin your workout with a five-minute warm-up consisting of brisk walking around the room,
jumping jacks, or any type of calisthenics you’re able to
perform in the space available to get your heart-rate up,
muscles loose, and blood pumping.
If you are reading this and have not been working out
regularly, it would be a good idea to get clearance from your
doctor before attempting to perform anything found in this
article.
The Full-Body Hotel-Room Workout:
Being that the weight used in your workout is going to
be lighter than what you would normally use in the gym, it
would be beneficial to complete a higher-rep workout. This
is also beneficial if you are used to going hard and heavy in
the gym to change things up and shock your body/muscles
a little.
After completing the five-minute warm-up mentioned
above, do anywhere from four to eight sets of twelve to
fifteen repetitions per exercise listed below. If you want to
keep your heart rate up and burn more calories, it would be
beneficial to run it like a circuit and do one exercise right
after the other until you get through all the exercises listed.
Exercises
• Squat Jump
• Walking Lunge
• Standing Calf Raise
• Push-up
• Door Pull-up (assuming the door is sturdy enough to hold
you)
• Shoulder Press (use a travel bag filled with some items)
• Diamond Push-up or Chair Dip (if there’s a sturdy chair to
use that isn’t on wheels)
• Bicep Curl (use one of your travel bags filled with some
items)
• Crunches
Fitness expert and author Matt Weik, BS, CSCS, CPT, CSN
has been in the fitness industry since 2002. He is currently
the Manager of the MET-Rx Team Sports division. He works
with colleges and professional sports teams all across the
U.S. to supply them with recovery and nutritional products for their athletes. Matt
is an established writer, and a certified
personal trainer, certified strength and
conditioning specialist, as well as being
a certified sports nutritionist. He has
worked with everyone from middle school
athletes to pro athletes and celebrities.
More information can be found on Matt’s
website: www.MattWeik.com.
McAfee Photography
30 PHILLYFIT
May/June 2016
Fat Burning 101
By Dr. Matthew Tischler
At around the age of thirteen, I became fascinated with
fitness. Maybe it had something to do with the fear of getting
bullied or those Charles Atlas ads showing the guy on the
beach getting sand kicked in his face and the implication
that building my body would prevent me from being picked
on. Either way I was determined to build muscle and look
strong. I tried almost everything including sit-ups, pullups, weightlifting, and eventually actually even ordered the
Charles Atlas “Dynamic Tension” course. In time I came
to learn that there was no true short cut and it would take
hard work and determination. I realized that I couldn’t burn
fat, build muscle, and look fit by just popping some magic
pill, drinking protein shakes, or using the latest get-fit-fast
courses. To build lean muscle and burn fat fast, I learned that
I needed to focus on eating right and engaging in both cardio
and strength-training exercises. Those three things combined
have been the foundation of my fitness routine for the past
forty years. In 1987 I competed in my first bodybuilding
show and took
second place in the
NPC Novice Mr.
Georgia. Later that
year I competed
again and won the
Overall NPC Junior
Mr. Atlantic USA.
I graduated from
Chiropractic College in 1987 right
after winning the
Atlantic USA and
decided to use my
experience with
training combined
with my knowledge
of the body as a
Doctor of Chiropractic to assist
Mr. Atlantic USA
others in achieving
their health and
fitness goals.
In this article I will go over some of the basic fat-burning
cardio guidelines and in a future series of articles I will address specifically the dietary then strength-training protocols
that have produced the best results for me and have been
proven to be the most effective programs for getting lean.
With summer quickly approaching, a lot of people are
feeling the anxiety of what to do to get in shape quickly for
May/June 2016
the beach or pool. It seems that during the winter people tend
to hibernate and don’t do much exercise or in fact any activity at all to maintain optimal
levels of health and fitness.
It’s the same dilemma year
after year. The rush to get
that summer beach body!
Well, let me begin with a
saying I have learned: “It’s
never too late to begin, but
you’ve got to start NOW!”
Also, my favorite saying is
“Some is better than none!”
I hear people all the time
saying that they don’t have
the time to work out or it’s
too hard. The fact is everyone has twenty-four hours in
each day and it comes down
to prioritizing some time to
take care of your body. Some
may be more committed or
Mr. Georgia
driven than others but a great
place to start is now. Every
time you train, your body and nervous system will remember
what you did and the next time it will get a little bit easier. So
let’s begin with the Basics of Fat Burning 101: Cardio.
For many years people
have thought that lowintensity cardio for fortyfive minutes to an hour
was the best protocol for
burning fat. According to
studies this method burned
the calories primarily
from fat. This concept
has recently been proven
wrong. A new and exciting
way to perform cardio has
been developed and burns
greater amounts of body
fat in much less time. The
best cardio for burning off
fat will have you in the
gym for a shorter time than
you’d expect. This cardio
is called High Intensity
Summer 2015 at the beach,
Interval Training, HITT
at fifty-three years old.
PHILLYFIT 31
for short. HIIT training is relatively quite simple and
easy to understand. Some of the top professional athletes
I have known and worked with use HIIT training and the
results speak for themselves.
To begin a HIIT protocol you transition from low-moderate intensity intervals to very high intensity intervals. If
you look at the readout on any given exercise machine, you
might assume that going at a low intensity for forty-five
to sixty minutes would burn more calories than fifteen to
twenty-five minutes utilizing HIIT. This is not true when
performing HIIT, as many of the calories you burn with this
type of training are after you leave the gym.
Fifteen to twenty-five minutes may seem too good to
be true to drop body fat, but it is not. However, you must
keep in mind this is not an easy training session. It is very
demanding, but extremely rewarding and time-saving. HIIT
will support your metabolism so that you are burning calories throughout the rest of the day after your training is over.
You will also burn more fat calories by utilizing HIIT then
by spending countless hours in the gym.
HIIT can be performed on many different exercise
machines, as well as outside or on the track. In all situations,
make sure to warm up for about three to five minutes. Once
you are ready to go, you will begin your intervals.
As a beginner start with thirty seconds at a moderate
pace (approximately fifty percent maximum effort) and after
thirty seconds go as hard as you can for thirty seconds. Then
repeat. With whatever exercise machine you use, whether
it is a stepper, treadmill, or elliptical, or even a free weight,
make sure to rev up the intensity level for the second thirty
seconds so that it is totally challenging for you.
Complete a total of five to eight intervals your first time.
Then build up the number of intervals as you become used
to it. You will find it more challenging than it sounds. Once
you are completely maxed out, take another three to five
minutes to cool down. That’s all you have to do. Only five
to eight minutes of high-intensity intervals and you are on
your way to shedding some serious fat.
With over twenty-eight years of experience largely in sports
chiropractic care, Dr. Matthew Tischler
adds a distinct element to his Doylestown
office located within The Doylestown Fitness
Center. A graduate of Life University in 1987
and certified in Physiological Therapeutics
by Los Angeles Chiropractic College, Dr.
Tischler has a passion for health. As an experienced speaker and educator, Dr. Tischler
offers opportunities for healthful Sports
Injury and Back School clinics and seminars in the Doylestown
area. Dr. Tischler has provided care for many professional athletes
including several of the NFL Atlanta Falcons Football Team and
has been the chiropractor for the USA Open Taekwondo Championships. He also served as the Official Chiropractor for the Atlanta Police & Fire Hockey League. He is now providing his care
in the Doylestown area including Hatfield, Horsham, Lansdale,
North Wales, Willow Grove, E. Norriton, Norristown, Quakertown,
and King of Prussia. More information is available on his website,
www.chirocarepc.com.
32 PHILLYFIT
SorghumThe Cinderella Grain
~ By John Fairchild ~
Sorghum is a cereal grass native to Africa, but widely
cultivated throughout the world, including the United States.
It’s high in protein, high in fiber, and a good source of iron
and zinc. As more Americans adopt gluten-free diets, the
stage is set for foods like quinoa, millet, amaranth and buckwheat to find a common place on tables and increasingly, for
even this lesser-known grain, sorghum. While whole-grain
sorghum has been slower to catch on than, say, quinoa, based
on its relatively long cooking time, it’s easily accessible for
those time-pressed home cooks armed with crock pots, rice
cookers or steam cookers.
But being gluten-free isn’t sorghum’s only nutritional
attribute. It’s also a whole grain that provides a host of
nutritional benefits. Sorghum, which has an edible hull
unlike some other grains, is commonly consumed with its
outer layer, retaining the majority of its nutrients. Sorghum is
cultivated from traditional hybrid seeds and does not contain
traits gained through biotechnology, making it non-GMO.
Sorghum can be substituted for wheat flour in a variety of
baked goods. Its neutral, slightly sweet, flavor and light color
make it easily adaptable to many recipes. Sorghum adds
texture to recipes and digests more slowly, having a lower
glycemic index, so it is more satiating than some other flours
or flour substitutes.
Here are a few ways to enjoy sorghum:
Cooked whole-grain or pearled sorghum: Whole-grain
sorghum is a large, round grain, similar in appearance to
couscous. It takes about fifty to sixty minutes to cook on
your stovetop. The pearled version cooks faster, taking
thirty-five minutes on the stovetop, and remains a good
source of fiber. I usually batch cook sorghum once a month,
and then freeze individual portions until I’m ready to add
them to dishes. Look for brands such as Bob’s Red Mill and
Hodgson Mill.
Popped sorghum: Whole-grain sorghum can be popped
on your stovetop in a little bit of oil, just like popcorn, or
even microwaved in a paper lunch bag. You can eat popped
sorghum on its own, or add it to trail mixes or homemade
granolas.
Sorghum flour: This is an essential in the gluten-free
baker’s pantry, and it substitutes easily for
gluten-free oat flour in recipes.
Nutritional facts per ¼ cup: 120 calories, 1 g fat, 0 sodium, 25g carbs, 3g fiber
and 4g protein.
John Fairchild is Chef/Nutritionist at
Nutriage, (267) 281-3370, Nutriagehealth.
com, [email protected].
May/June 2016
Clear Out the Junk
From Your Diet
By Joanna K. Chodorowska, BA, NC, TPTH, METS
You and your kids are restless. You act out and you cannot get control, or you have trouble paying attention, learning, or completing projects. Did you ever wonder if there is
a connection between what you eat and how you behave?
The better the quality of foods you eat, the better your body
will function. Clearing out the junk out of your diet may be
a big step in a more productive, balanced and calm life.
We humans seem to be okay with eating almost anything. If we started to pay attention to how we really feel
based on what we eat, we may notice our moods change
based on our food. We may have sensitivity to wheat, soy,
artificial additives (sweeteners, colors and preservatives),
dairy and sugar. This can also include eggs, sugar, and dyes
(food coloring). The digestive tract is hyper-sensitive and so
is the brain’s reaction to toxins. So if you find you and your
kids are hyperactive or are misbehaving, start by looking at
what you are eating.
Don’t take an all-or-nothing approach right
away, as that might be a challenge for you as
well as your child. When I was preparing to
work at the Institute for Achievement of Human Potential in Chestnut Hill (a facility that
works exclusively with brain-damaged children), the diet was the first thing that clients
needed to focus on with their children.
The first six months was about educating
the parents on what to avoid in the diet that
will help to calm down and minimize reactions. The foods to avoid were those to which most overexcited kids are allergic: dairy products, wheat, soy, corn, tomatoes, peanuts and citrus fruits. They were also instructed
to avoid sugar, high fructose corn syrup, candy,
and all artificial sweeteners, additives, preservatives and colors. Did you know that artificial
colors, sweeteners and additives are known as
excito-toxins? Those additives overexcite the
brain so it will not function the way it is supposed to. There is a book called Excitotoxins,
The Taste That Kills by Russell Blaylock, MD,
which explains this in much more detail.
You want to start thinking about natural
foods and natural food products. The more a
food is processed, the more of the nutrients
May/June 2016
naturally found in foods are
destroyed, and the more additives are included. Will you
have to cook more? Probably,
but that can be an exciting
process, too, learning about new foods and how to prepare
them. When you think natural, organic is the next thing to
consider. I would not say that you have to do everything
organic, but do the best you can.
With vegetables and fruits, it might not be as much of
a necessity to purchase organic (although purchasing from
a local farm or produce stand on the side of the road is the
next best thing!). But when it comes to your protein sources,
which can be full of additives, you want to choose organic
if you can, and farm-raised, grass-fed, and free-range. Why?
The animals are most happy when they eat grass and vegetation from the fields. They also enjoy being outdoors, moving
around freely and in sunlight, just like humans! These freerange animal products have fewer injections and no antibiotics (they are less sick to start with) and they also produce a
lot of beneficial essential fatty acids, which are not found in
animals packed into their pens like sardines.
If you decide to start a more natural regiment, don’t do
everything at one time. It is best to start with one or two
items at a time. If you want to switch from a high-sugar cereal like Frosted Mini Wheats, your children probably won’t
go directly to regular Mini Wheats happily. So start with
mixing the two cereals for a couple of weeks at half frosted
and half regular Mini Wheats. Then gradually increase the
amount of regular Mini Wheats and decrease the Frosted
ones until you end up with only the plain Mini Wheats. Then
you may want to start to switch your children
from a wheat-based cereal to something with
quinoa, millet, or gluten-free oats as the base.
If you don’t eat vegetables, your child won’t
eat them. Start with some easy items like one
half cup of sugar snap peas. Then increase it
gradually until you can get at least one half cup
per meal; then one cup per meal. And do this as
a family. You should have five to seven servings
(a serving being one half cup) of vegetables per
day for optimal health. And get creative here,
too. You need to try a vegetable eight different
PHILLYFIT 33
ways before you can deem it something you don’t like to eat.
If you need help with changing your family’s eating
habits, it might be wise to contact a nutritionist to help create
a plan you can actually use and to help you
modify the diet in a multi-step process.
They can also offer a plan that fits your
schedule and that your whole family can
live with. So, if you want to have healthier
and better-behaved adults and children who
also learn better, start with clearing the
junk out and adding in the real foods. Your
family will love you for it.
Joanna K. Chodorowska,
BA, NC is a nutritionist, energy
healer, and competitive triathlete. She is the founder of
Nutrition in Motion specializing in personalized nutrition
programs for health-minded
individuals, and athletes. Joanna helps you regain balance,
speed and strength through real
food nutrition, energy work and
essential oils. Please visit www.
nutrition-in-motion.net for more
information.
Visit PHILLYFIT.com for all your local fintess news!
Connecting you to the local fitness scene since 2004!
34 PHILLYFIT
May/June 2016
Fleas and Ticks and Mosquitoes, Oh My!
~ By Robin Goldblum, DVM ~
Isn’t the spring so glorious? We can get away from the
chilly, damp weather into the bright sunshine and warm days.
It’s the perfect time to take the dog out for some fun at the park
or playing fetch in the yard. Maybe even
a hiking trip through the woods. But there
are tiny critters lurking out there, just
bidding their time to latch onto your pet.
Some hide in grass, others fall down from
the foliage and still others fly right into
you. Of course we’re talking about fleas,
ticks and mosquitoes. Each one brings its
own hazards for your pet with them.
Let’s start with the itty-bitty little flea. They may not sound
very mighty but when there are hundreds or thousands of them
infesting your house, it is a major problem. Even though the
most common type is the cat flea, Ctenocephalides felis, they
aren’t picky and will infest almost any fuzzy mammal available.
Usually your pet would contract them from another pet that has
them. However, fleas are messy creatures. When they lay eggs
(up to 50 a day after the female has a blood meal), they just fall
right off the animal and can contaminate the entire environment,
including the outside. These eggs are microscopic as are the
next two stages, larva and pupa. You’ll never see them!
The scariest aspect of the flea lifecycle is
that the adult stage, the one that you can see and
bites your pet, is only 5% of the population! The
other 95% are the eggs, larvae, and pupae that are
everywhere. They get deep into carpet, between the
cracks in floors, and on all furniture. Cleaning the
environment is essential in order to fix an infestation. Bug bombs help a lot but make sure to read
the directions carefully and remove all pets from
the house. You also need to vacuum and wash all
bedding in hot water repeatedly.
Yet, cleaning up is only part of the treatment battle.
Beware; getting rid of fleas usually takes at least 3 months to
accomplish! Every animal in the household must be treated,
whether they are itching or not. A lot of people treat the dog but
leave out the cats. If even one animal is not treated, the fleas
will congregate there and bide their time. There are several flea
and tick treatment options out there but I recommend either
using a monthly topical or an oral, which may last 1-3 months.
I would steer away from most of the over-the-counter products
since many of them are older, harsher chemicals and some fleas
have developed resistance to them. Talk to your vet about which
ones they recommend, although I use Bravecto, Vectra, Sentinel,
and Revolution.
Lastly, fleas don’t come all by themselves. They like to
bring friends with them, like parasites and disease. The most
common is the tapeworm, Dipylidium caninum, which is ingested by the pet when they are chewing themselves after being
bitten by the fleas. These can be seen as crawling, rice-like segments on the backend of the pet. Gross, right? Since their eggs
May/June 2016
are so heavy, it is very difficult to find them on a fecal parasite
analysis so I recommend just deworming with any infestation
case. Other diseases carried by fleas include cat scratch fever
(Bartonella), typhus, and plague.
The next bloodsuckers on the list creepy-crawlies hunting your pet are the ticks. These little monsters don’t usually
cause infestations like the fleas but they are just as repulsive.
They hide on grasses and vegetation and can sense the carbon
dioxide from a breathing mammal as it passes by. Pennsylvania is home to numerous species of ticks, include the deer
tick, American dog tick, and Lone Star tick. After feeding on
blood, females can lay thousands of eggs, which can hatch into
swarms of larvae, called seed ticks.
Ticks carry a lot more diseases than fleas. Lyme disease is
the most commonly known in this area due to the sheer number
of cases that have climbed drastically in the past decade. This
causes swollen joints, limping, fever and general malaise. It
can also become much more life-threatening when this bacteria
infects the kidneys, causing kidney failure that usually leads to
death. The next most common that I have been seeing more in
the past couple of years is anaplasmosis. This bacteria can affect
red blood cells, platelets, and white blood cells, cause bruising
and spontaneous bleeding. A few other diseases carried by ticks
include Rocky Mountain spotted fever, Ehrlichiosis,
and tularemia.
Removing a tick isn’t very hard but you want it
out as soon as possible because the longer it’s there,
the more likely it will pass on disease. With a pair of
tweezers, grasp the tick as close to the pet’s skin as
you’re able and pull straight out. Some people recommend putting alcohol or Vaseline around the tick in an
effort to get the tick to pull the head out but this only
works sometimes. If the head gets left in, it’s not the
end of the world; the body will work it out eventually. However,
it can cause infection so apply triple antibiotic ointment for a
few days.
We end with the mosquito. These miniature flying vampire
is considered the deadliest animal in the history of mankind. It
carries many diseases but the one that still kills about a million
people a year is malaria. However, the most impactful disease in
veterinary medicine in this country is heartworm disease, Dirofilaria immitis. You would think your pet’s fur coat would dissuade
the insect from biting but it doesn’t.
We are lucky in the North that the winter kills so many
mosquitoes. They are not so lucky in the South and most dogs
not on heartworm prevention will have it. Unlike intestinal
parasites that live in the intestines, heartworms take residence
in the great vessels between the heart and the lungs. Just being
there causes damage to both
organs, which can remain even
when the worms are gone. This
location makes treatment much
more difficult. A medication
PHILLYFIT 35
called Immiticide is the only effective treatment and it has
an arsenic base. Scary! It’s a fine balance between killing the
worms and not killing the dog. It’s delivered via 2-3 painful back-muscle injections. After that, the dog has to remain
calm, usually crated day and night with only short, controlled
walks for 6 weeks as the dead and dying heartworms are broken down. If there is too much excitement, a piece of a worm
could break off, rush into the lungs and cause a pulmonary
embolism. This can be fatal!
While dogs are the natural hosts of the heartworm, cats
don’t get off scot-free. Mosquitoes will pass these parasites
on to cats, even though cats aren’t as hospitable an environment for them. The cat’s immune system is very strong
and mounts a huge response against these invading worms.
Unfortunately, this creates a lot of inflammation, which can
do its own damage to the lungs. We are lucky that there is
now a more acute test for heartworms in cats but there is no
treatment for it. The usual signs are similar to asthma in cats:
coughing, wheezing and lethargy. It is also treated the same,
with steroids.
Good news! There are preventatives to help protect your pet
against all of these bloodsucking
parasites. There are tablets and
topical and injectables. Speak to
your vet about all your options.
Now go enjoy springtime!
PETSFIT
Robin Goldblum, DVM
Indian Walk Veterinary Center
Animedic Veterinary Clinic
Comprehensive,
Compassionate &
Courteous Veterinary
Care for your
Best Friend!
Jennifer M. Jones, VMD
Jennifer
M. Jones VMD
Andrew Heller, DVM
267-297-7950
267-297-7950
[email protected]
www.theanimedic.com
www.theanimedic.com
102-104 Jamestown Ave, Philadelphia PA 19127
“America’s
First Animal
Shelter”
Foster • Volunteer
Adopt • Spay/Neuter
and more
www.morrisanimalrefuge.org
1242 Lombard Street, Philadelphia, PA 19147
Phone: 215-735-9570 Info: 215-735-3256
Make Your Appointment Now!
GET READY FOR
THE SUMMER!
36 PHILLYFIT
May/June 2016
Dogs Are
Creatures of Habit
By Loretta Cleveland
I like to tell my clients when they first get a new puppy
they should really pay attention to the habits you are creating
from the very beginning. The habits and behaviors, whether
they are good or bad, will most
likely be what you can expect
for the rest of your dog’s life.
For instance, if you begin by
allowing them to jump on the
furniture, or people, it will be
very hard to change this bad
habit as it grows into adulthood. It is confusing to the dog
to allow them at times to jump
on people, or things, and other
times not to.
Puppies and dogs learn
from the boundaries that we set
for them so being consistent
early it will make the training for this much easier. The
best thing you can do for your new puppy is be clear with
the rules and to also be concise. You don’t want to ask your
dog to do something more than once because repetition of
commands teaches your dog to eventually ignore them. You
never want them to think that you don’t care if they obey the
commands or not. Good habits, such as coming on command, should be rewarded using positive reinforcement such
as a small treat or happy praise. This will help you get your
dog to listen the first time so that you are not repeating commands over and over.
Keep in mind that dogs are sensitive to body language
and your tone of voice, good or bad. During the initial training of your puppy, you want to be very generous with the
treats and praises. Remember you are building a lifetime
relationship with your puppy and the generosity will make
them want to work with you even more. Your positive and
happy attitude will translate to a positive and happy experience with your puppy. Short and successful training sessions
are the most rewarding and you should ALWAYS end a
training session on a good note.
My training philosophy is based on very simple common
sense. Every dog deserves a well-balanced life, which includes daily exercise, a good training program, socialization,
and a lot of love. If you follow that advice you will have a
wonderful well behaved companion. And it all begins the
day you bring your puppy home and create good habits.
,Q+RPH7UDLQLQJ
Puppy to Advanced
%HKDYLRU0RGLILFDWLRQ
www.ThePositivePooch.com
610.941.3687
Indoor Training Facility: 220 Balligomingo Rd., Conshohocken, PA 19428
Did you miss an issue of
PHILLYFIT?
Contact Loretta Cleveland, CPDT, at
(610) 941-3687 and
www.thepositivepooch.com.
May/June 2016
Daily Walking
Pet Sitting
Puppy Play Dates
Read back
issues online at
www.PllyFIT.com
PHILLYFIT 37
PET FIT
TIPS
Vet recommend and
doggy-preferred,
Central Bark is still the
hottest place in town!
Enroll Today!
267.861.2275
Stop in to see us!
2501 Wharton Street
CentralBarkPhilly.com
for a list of locations visit: us.petvalu.com i follow us on
Meeting With Your Vet
Sharing information with your vet can be more than a purrfectly good idea. It can help you get better care for your pets.
Be prepared to discuss your pet’s eating habits when you
visit your veterinarian. What kind of food does he eat and
what brand? How frequently is the he fed? Does he have a
good appetite? Has your pet gained or lost weight?
Share your cat’s basic medical history, especially when
meeting a new vet. Bring copies of previous medical records.
Ask what you can do to keep your pet healthy, including
at-home grooming tips for nail clipping and brushing his fur
and teeth.
Tell your vet about any sudden behavior changes.
Lethargy, hyperactivity, aggression and growling may indicate an underlying medical problem.
Toys And Rawhides
Toys and rawhides are often overlooked as potential
causes of problems for pets.
Partially-chewed rawhides usually come in contact with
unclean areas, and are especially wonderful places for baceria to grow and then introduce themselves to your pet upon
reuse. Make sure your pet’s toys are cleaned regularly, and
partially-chewed rawhides are discarded.
Dirty Dishes
Would you eat off of a dirty plate or drink out of a dirty
glass? Feeding and water dishes for your pet must be kept
clean for the exact same reasons we as humans clean our
dishes. If not cleaned, dirty dishes become an excellent place
for bacteria to grow.
Got a product or service to
make our pets’ happy?
Contact PHILLY
PHILLYFIT
Today!
267-767-4205
or email [email protected]
38 PHILLYFIT
May/June 2016
PHILLYFIT
!
h
s
a
B
Sunday, June 5th, 2016
AFC ~ Bala Cynwyd, PA - 11am-3pm
Wellness, Health
& Fitness Expo
Featuring the
10th PHILLYFIT
Workout-a-Thon
& Healthy Pet Expo
With over 150 vendors and 2,500 people,
this is everything health and fitness
you can imagine!
LIVE MUSIC
FOOD and COOKING DEMOS
KIDS ACTIVITIES
BEAUTY MAKEOVERS
MASSAGE ~ REIKI ~ REFLEXOLOGY
ESSENTIAL OILS
too much to mention...
Email Jami or call for details:
267-767-4205
[email protected]
Look for Details online
@ WWW.PHILLYFIT.COM
Applications still be accepted for the Class of 2020 and
transfer students. For information, contact:
Patricia Roschetz
Director of Admissions
215-672-5050 ext. 268
[email protected]
www.archwood.org
www.archwood.org
www.archwood.org

MayJune2016a

Transcription

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