Fitness Berks July 2013

FOR SERIOUS AND NOT SO SERIOUS BERKS COUNTY FITNESS ENTHUSIASTS I JULY 2013

TRX FITNESS TRAINING...

Strength, balance, power, ямВexibility and cardio

GET MOTO FIT! What it takes to twist the throttle

HYDRATION & SUPPLEMENTS What & when to feed your active body

Summer 2013

Cover photo Š Action In Motion Photography

featUres of the 10 Twist Throttle...

Fitness through motocross

6

Gels, Chews & Sports Drinks...

Oh My!

32

Alternative Treatment Therapies

For Athletes & Fitness Enthusiasts

Š Action In Motion Photography

18

The Truth About Ticks!

in everY issUe

4 Calendar

Fitness Berks

25

TRX Suspension Training

Motivational words from the editor Caroline Hill...................................................2 Training Gels, Chews & Sports Drinks...Oh My!...............................................................6 Trainer's Corner...Summer Workout Tips..........................................................14 Pre/During/Post Workout nutrition and supplementation advice...........................30 Hydration for Runners...................................................................................31 Supplementation.........................................................................................34 Staying Fit Get Off the Couch........................................................................................20 The Gear Girls go...Paddleboarding.................................................................22 Workplace Wellness......................................................................................24 Dance Fitness..............................................................................................26 Corporate Fitness.........................................................................................28

Local Athlete Profile Jessica Gockley........................................................................36

mo tivational words f rom the editor

Since the inception of Fitness Berks one year ago, I have been asked how I got involved and became the editor. It all started with a simple question to my publisher, “Why don’t you produce a fitness magazine?”

SUMMER 13

Publisher Tracy Hoffmann Hoffmann Publishing Group, Inc

Editor: Caroline Hill

Creative: Dave Hessen

Advertising: Brad Hess AdSales@FitnessBerks.com

Website: FitnessBerks.com

2921 Windmill Rd. Reading, PA 19608 610.685.0914 tracy@hoffpubs.com hoffmannpublishing.com/media Editorial Review Board Joe Mariglio, MD Joe@FitnessBerks.com Michael Yoder Asst. Track & Cross Country Coach Mike@FitnessBerks.com Jennifer Seale Jennifer@FitnessBerks.com Christin Kelley Christin@FitnessBerks.com

From there, it has been an incredibly rewarding journey to seek, find and share all the good things and great stories about folks here in berks county. I feel blessed to be a part of this great magazine and honored to work with the great editorial board, writers and especially the inspiring people whose stories we share with you each issue.

We are always looking to explore health, fitness and exercise activities and issues that bring focus to new pursuits and information. In this issue, we examine the forms and benefits of alternative healing and relief therapies; and the use of nutrition, hydration and supplements in pre or post-workout regimens. We also looked beyond traditional sports to shed light on the world of motocross, and found a new, local exercise in paddleboarding. And with the incredibly wet spring, we felt obligated to share more about lyme disease for our readers who jouney into the great outdoors every day. Naturally, we continue bringing you stories, ideas and advice from the best Berks fitness professionals.

As always, we try to expand your horizons. Hopefully, we’ve again exceeded

© 2013 Fitness Berks All rights reserved. No portion of this publication may be reproduced; mechanically, electronically, or by any other means, including photo copying without written permission of the publisher.

your expectations with this issue. Enjoy!

C a ro line Hil l Personal Trainer, ISSA, SCW Black Belt, Tae Kwon Do

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Fitness Events in Berks All events below are open to the public. Some events may require registration, and some may have recommendations or requirements for participant fitness and skill levels. Events are posted under associated organizations. For more information about posted events contact the respective organization.

JULY Wednesday, July 10

 Grin and Bear It Summer Triathlon Series (Bike, swim, run) Bear Creek Mountain Resort, Macungie, PA 6:45 PM

Wednesday, July 10

 FLOW – Friendship, Laughter, Openness, and Workout

Saturday, July 13

 Stoudts Summerfest Team Relay Adamstown, PA Stoudts Brewing Company

Saturday, July 13

 Stoudts Summerfest Short Track XC Adamstown, PA Stoudts Brewing Company

Sunday, July 21

 Social Stay Together Ride East Elementary School on Lincoln Rd. Wernersville, PA 8:00 AM

Blue Marsh Mile The Berks County Aquatic Hall of Fame will be conducting the first open-water race in Berks County since the Ron Regar River Swim ended in 1999 due to the broken damn. This year's race will be the BLUE MARSH MILE and will take place on Saturday, July 20 beginning at 7:30 a.m. Entry is limited to the first 75 competitors.

Entry forms will be posted soon.

Saturday, July 27

 Weekend Warrior Triathlon and 4-Person Relay Shillington Park in Shillington, PA Rain or Shine!

AUGUST Saturday, August 3

Saturday, August 24

 Bald Bear Triathlon Bear Creek Mt. Resort Macungie, PA 7:30 AM

 Warrior Dash Pocono International Raceway 500 Long Pond Rd Long Pond, PA

Sunday, August 4

August (exact date pending)

 Grings Mill Run 5k & 10k Races and 1/2 Mile Kids Run 9:00 AM

 Mount Cuckoo 15K & 30K Most insane summer race of the season, roadrunners versus trail runners

Sunday, August 4

SEPT

 DIRTY GRIZZLY Off-Road Duathlon Bear Creek Mountain Resort Macungie, PA

Blues Cruise 50K Trail Ultra:

Regional 50K Championship

Saturday, September 7 Thursday, August 15 Sunday, July 14

 The Color Run Charity Entries with Back on My Feet Philadelphia, PA

Wednesday, July 17  Tai Chi 5:30 PM

Saturday, July 20

 Makin' Bear Tracks 5k Run, 1 Mile Jr. Run Boyertown Area Senior High School, Boyertown, PA

 Third Thirsty Thursday Race #5 Reading, PA 7:00 PM

Saturday, August 24

 Keystone State Triathlon Super Sprint and Duathlon

Sunday, August 25

 Sprint & Olympic Distance Gifford Pinchot State Park Lewisberry, PA

Yes I Can! 5K Run Grings Mill Park 8:00AM

Saturday, September 21

 Zombie Mud Run (Shocktoberfest) Gates open 7AM event 9 AM-5PM

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Meetup.co

a people, or te ities, new ri tiv vo fa ac ur w yo ne r e Looking fo hich you can shar website to w t group with eetup.com is a grea who enjoy M ea hobbies? in your ar rs he ot t up! ith up to mee connect w u do. Sign yo over: t sc ha di w d g ul doin ps you co ou gr r he Some ot y Fit Club ing • The Phill d Backpack gh Hiking an hi Le srk • Be sure ing for Trea • Geocach

 Berks County Bicycle Club - BerksBicycle.com

 American Triathlon Calendar - trifind.com

 Uber Endurance Sports - UberEnduranceSports.com

 Endurance Multisport - endurancemultisport.com

 Pagoda Pacers - PagodaPacers.com

 Tri Max Endurance Sports - trimaxendurancesports.com

 Reading Health - ReadingHealth.org

 Breakaway Sports - makebreak.com

 Pretzel City Sports - PretzelCitySports.com

 Get up and Move - getupandmove.com

The Blues Cruise 50K 2013 will be the Regional 50K Championship on October 6 beginning at 8:30 a.m. The location will be at Blue Marsh. Once again, the course will consist of a giant 31-mile loop around the lake featuring 95% trail. Our race is one of the few where you won't run a mile twice. This is only possible due to the great support of the Pagoda Pacers and the Army Corps of Engineers.

Doggie Dash and Walk Breakaway Sports will host a 2 mile dog and owner event to help the Animal Rescue League of Berks County, berksarl.org. The event will take place on Saturday, September 7 at 9:15 a.m. The location will be at Nodle Forest.

 Berks County Swimming Association berksswimming.com  The Zombie Mud Run - thezombiemudrun.com  Warrior Dash - warriordash.com  The Color Run - thecolorrun.com

Last fall's inaugural Y102 Yes I Can 5K far exceeded anyone's expectations! 400 participants raised $12,000 for the Berks County Special Olympics. The abilities of the participants varied, but they all shared a sense of pride, accomplishment and personal satisfaction, knowing that their participation was helping others in the community.

Last year's success motivated us to raise the bar by partnering with Lancaster County Special Olympics this year. With both Lancaster and Berks Counties working together, we look forward to increasing both the number of participants and the monies raised for Special Olympics.

There will be a live band for entertainment, various vendors, and Berks County athletic celebrities John Gilmore and Kristy Kowal will be on hand.

Age group and overall winners will receive special awards handcrafted

by Special Olympics athletes! The course is mostly flat, so you can do a comfortable run or just enjoy a pleasant walk! Mark your calendars and join us in saying, "Yes I Can!" More information: facebook.com/events/510364462357660/?fref http://content.clearchannel.com/cc-common mlib/1982/05/1982_1369854504.jpg

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Fitness Berks

5

NUTRITION

Gels, Chews & Sports Drinks...

Oh My! Elisabeth Jones, MS, RD, LDN

With so many nutrition supplement products on the market these days, it’s hard to decipher what to use and when during athletic activities.

A

thletic endeavors lasting longer than one hour of high intensity require supplementation with calories/nutrition to maintain optimal energy availability. There are gels, chews, powders, sport drinks, bars, and dietary supplements (and more!). But which ones do you use? Do you really need them?

When do you use them? How much do you need? Which work the best? It could make your head spin, but it doesn’t need to. Read on and let me help you decide which products will work for you before, during, and after you embark on your next adventure.

In the name of simplicity, nutrition for high-intensity, endurance type activities will be highlighted in this article.

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Fitness Berks

Activities such as powerlifting and bodybuilding have different focuses in terms of nutrition and supplementation.

Basic sports nutrition will be briefly discussed to review fundamental concepts and will be followed with a review of specific and popular nutrition supplement products on the market along with their intended use.

Basic Sports Nutrition Athletes participating in activities of high intensity and/or long duration training are required to consume additional energy in order to maximize training effects and to simply stay out there longer. The type and amount of energy burned during exercise depends on the type, duration,

and intensity of activity. Food comes in the form of three macronutrients: carbohydrates, fat, and protein. At any one time, all three are being burned for energy.

The intensity of the exercise dictates which one is being burned at a higher rate.

Carbohydrates: The main source of energy burned during high intensity/endurance activity is in the form of carbohydrates.

Carbohydrates are found in foods like of bread, pasta, rice, beans, fruits, etc.

Carbohydrates are stored in the form of glycogen in the liver and in muscle (which is why it is so readily available during activity).

Fat: Fat is a source of energy that is not as readily available to the body as carbohydrates. It is the “long-lasting” energy that is slowly burned by the body.

Consumption of adequate amount of fat should be emphasized in the diet in the form of food rather than in sports supplements during exercise.

Protein: Protein is the body’s last resort as a form of energy during any type of exercise. The only time the body will begin using protein as a major source of energy is when glycogen stores deplete. In this situation, the body will begin breaking down muscle protein for energy–this is something that all athletes aim to avoid at all costs.

of thirst). Trying to replace 100% of fluids lost during exercise may lead to gastrointestinal issues (Goulet ED 2012).

There are also considerable differences in water and electrolyte losses between both individuals and between various activities.

You can figure out the rate at which you sweat and individual fluid replacement guidelines by the following equation:

Eating before, during, and after exercise will help to optimize training efforts.

In a nutshell, a snack before exercise should provide hydration, be low in fat and fiber (fat and fiber slow digestion/ facilitate a feeling of “fullness”), be high in carbohydrates as well as provide protein. During exercise, goals should be to replenish fluid/electrolyte and carbohydrate losses. Following exercise, adequate fluids, electrolytes, carbohydrates, and protein should be consumed. Protein will facilitate muscle tissue building and repair damage that occurred during exercise ( J Am Diet Assoc 2009).

[(Pre-weight – Post-weight) + (fluid intake during activity)] / # hours of activity = individual sweat rate

The following tables will highlight some of the popular sports nutrition supplements available and some of their important constituents. The amounts are all based off of one serving/package of the product. “Real” food options are also included to show that you don’t need special nutrition supplements–normal food can work too!

Hydration Being hydrated before activity is key.

Drinking about 5-7ml/kg of body weight four hours prior to activity is recommended in order to allow enough time to optimize hydration status and for excretion of any excess fluid (as urine). The color of your urine should be pale yellow to very pale yellow to be in an optimal state.

During exercise, recent studies have shown that drinking according to thirst is acceptable (rather than forcing fluids prior to the feeling

(Chart 1)

sweating more than usual and during activity lasts for a little over an hour.

Electrolyte tablets may work best during longer duration activities where you have other sources of energy in the form of gels, chews, food, etc. (see Chart 1 below).

Gels Gels have become quite popular as a go-to for energy directly before (15-30 minutes) and during athletic activity. They are easily digestible and one of the easiest products to open while still on the move. Ingesting

Brand

Calories

CHO

Na/K

Caffeine

Note

Nuun (per tablet)

8kcal

1g

360mg/100mg

0,-20mg

No artificial flavors, no high-fructose corn syrup

Gu Electrolyte Brew Tablets (per tablet)

10kcal

1g

320mg/55mg

0mg

Electrolytes only

GU Electrolyte Brew Drink (2 scoops)

100kcal

26g

325mg/50mg

0mg

Carbohydrate + electrolytes

CamelBak Elixir

10kcal

1g

410mg/70mg

0mg

Electrolytes only; highest amount of sodium

Gatorade

50kcal

14g

110mg/30mg

0mg

Carbohydrates + electrolytes

Gatorade G2

30kcal

7g

160mg/45mg

0mg

Also contains pantothenic acid (vitamin B5)

Cytomax Powder

90kcal

22g

120mg/60mg

0mg

Carbohydrates + electrolytes

(per tablet)

(per 8oz serving)

(per 8oz serving)

(per 1 scoop)

In addition to water losses during exercise, the body experiences losses in sodium and potassium. Again, the amount of both of these electrolytes lost in sweat varies from person to person. They can be replaced either via sports drinks or through food/supplements during activity lasting longer than 1-2 hours (depending on heat/humidity) ( J Am Diet Assoc 2009).

When carbohydrates are also included in the fluids (or consumed alongside plain water), the body absorbs water more efficiently. Drinks that contain >10% carbohydrates should be avoided since it slows rate of gastric emptying (ultra endurance athletes are an exception).

Some popular sports drinks and electrolyte tablets are outlined in the table below.

Again, the pre/during exercise focused drinks can either contain carbohydrates plus electrolytes, or just electrolytes. What you decide to use will depend on the temperature, what other supplements/food you plan to consume, and the duration of the activity. For example, sports drinks (carbohydrates + electrolytes) may work best in instances where you may be

gels is also quite unproblematic since no chewing is required. Overall, these gels typically contain 100-110 calories (almost 100% of which are carbohydrates), electrolytes (sodium and potassium), and caffeine. The amount of these ingredients can vary between brand and product. It is suggested to consume one gel after the first hour of exercise and one every subsequent 45 minutes, (see Chart 2).

Continued on page 8 Fitness Berks

7

Chews/Misc Chews have also risen in popularity. These are most akin to something like a gummy bear but are also fortified with electrolytes and vitamins.

The make-up of chews is slightly different from gels, but they are also typically used before and during exercise.

They are higher in carbohydrates and contain sodium and sometimes caffeine. They are more difficult to open and eat while on the move; (Chart 2)

Bars and powders are available as postexercise recovery options. These products will emphasize protein and carbohydrates to help support muscle recovery and restock muscle carbohydrate stores, respectively. Whey protein powder was included in Chart 4 to highlight its low carbohydrate content as it is not the best option for post-activity recovery.

If possible, eating a meal AS SOON AS POSSIBLE after activity is one of the best options. Choose something with a good source of protein and carbohydrates. Your body will absorb nutrients optimally in the first hour after exercise. Many people, however, can’t eat directly following intense exercise due to gastrointestinal distress. If you can’t tolerate a large meal, try smaller, more

Brand

Calories

CHO

Na/K

Caffeine

Note

PowerBar

110kcal

27g

200mg/20mg

0, 25, 50mg

Highest sodium content

ClifShot Energy Gel

110kcal

22-24g

60-90mg/ 50-85mg

0, 25, 50mg

90% Organic

Stinger Gel

100kcal

23g

50mg/50mg

0mg

Organic

Hammer Gel

90kcal

21g

25-35mg/ 10-35mg

0mg

2 flavors contain caffeine

Gu Energy Gel

100kcal

20-25g

50mg/40mg

0mg

Plus an amino acid blend to combat fatigue + vitamins C and E

Banana

100kcal

30g

10mg/450mg

0mg

No sodium, but could supplement with electrolyte tablet

0mg

No electrolytes, but could supplement with electrolyte tablet; contains vitamin C

(per 1 medium banana)

Applesauce (per 1 cup)

100kcal

27g

Brand

Calories

CHO

Na

Caffeine

PowerBar Chews

200kcal

46g

20mg

0, 25, 50mg

(depending on flavor)

More carbohydrates, but less sodium, no potassium compared to gels.

Can add electrolyte tablet to include electrolytes.

90kcal

24g

70mg

0mg

Margarita flavor has 210mg sodium

JellyBelly Sport Beans

100kcal

24-25g

80mg

0-50mg

Extreme Sport Beans contain caffeine + B vitamins, vitamin C

Stringer Waffle

160kcal

21g

55mg

0mg

Organic

PB&J (half)

225kcal

22g

230mg

0mg

Cheapest option!

(Chart 3)

Clif ShotBlocks

(180kcal for whole package)

however, if that isn’t a priority for you, then these are a great alternative (see Chart 3 above).

8

Post-Activity Nutrition Options

Fitness Berks

5mg/0mg

(210mg K+)

Note

frequent meals, such as a banana and water. As time passes, eat as tolerated. (see Chart 4).

Hot Topics Caffeine

Caffeine is many athletes’ weapon of choice when it comes to supplementation.

It has shown positive results in lowering perceived exertion and leg muscle pain (Duncan et al 2013). Since caffeine is a diuretic, however, too much of it can also have a dehydrating effect and possibly cause muscle cramping. 3-6mg/kg of caffeine is an effective and safe amount for athletes. Also, it has been shown that caffeine works best as an ergogenic supplement in an anhydrous state as compared to coffee (Goldstein et al 2010).

Coconut Water

For those that prefer a natural alternative to manufactured sports drinks, coconut water may be the beverage of choice.

Coconut water is naturally occurring, is rich in potassium, and contains sodium, chloride, and carbohydrate (Havalittamrong B et al 1982). It has been shown to be equally effective in rehydration and supporting subsequent exercise as a sports drink during a 60-minute bout of exercise (Kalman et al 2012).

Tart Cherry Juice Typical methods of reducing inflammation include RICE (Rest, Ice, Compression, Elevation) and non-steroidal anti-inflammatory drugs (NSAIDS). NSAIDS do come with potential side effects, including gastric ulceration, and its efficacy remains questionable. Tart cherry juice consumption, however, appears to be effective in treating acute inflammation and injury pain among athletes (Kuehl 2013). Studies have shown tart cherry juice to reduce muscle damage (Bowtell et al 2011; Connolly et al 2006), reduced pain perception (Kuehl et al 2010), increased recovery of strength (Howatson et al 2009; Connolly et al 2006), reduced inflammation (Howatson et al 2009), and reduced oxidative stress (Bowtell et al 2011; Howatson G et al 2009; Traustadottir R et al 2009).

…Okay, so now what?

Now that you have a list of all these great tools to help you to optimize performance and keep you active longer, where do you go from here? Some things you may want to think about when you choose certain products is the duration of the activity, the weather, digestion, and accessibility.

Longer activities of 3-4 hours (and more) require careful planning as to how much nutrition you need to have on hand as well as the type of nutrition. It will always vary from person to person, but having a variety of nutrition available may help you from becoming tired of any one product. If the weather is very warm and humid, having extra electrolyte tablets on hand might be ideal. In terms of digestion, it is ideal to try several different products on training runs/rides to see what works best–NOT during a race. By race day, you should have your nutrition regimen practiced in order to avoid potential catastrophe.

Keep in mind that some products may upset your stomach, and others may not.

Some products have an unappetizing texture/consistency/flavor that make you gag, while others may not. Further, that same product that tasted good at home while you were sitting on your couch

may not taste as good after you’ve put 10 miles in on the trail.

My point? Play around in different situations.

Once you’ve settled on some products you like and work for you, it’s then time to figure out your timing and when YOU need to stagger your nutrition during activity. Guidelines suggest to start consuming nutrition at about an hour into activity and every 45 minutes thereafter, but every person is different. Finally, accessibility is an issue. If you’re racing and need nutrition while on the move, think about how easy it is to chew/swallow the product. Gels are typically easiest to consume while moving, while chews may be more difficult. It also helps to have packages pre-opened in your pocket (with the exception of gels) to reduce the need to fumble with the wrapper later in the race/workout.

Following all this decision making, nutrition will be one less stress and it’ll make your sport that much more enjoyable. Good luck!

Elisabeth Jones is a registered dietitian (RD) in Hockessin, Delaware working in a rehabilitation/long-term care center.

She races mountain bikes for Wooden Wheels bike shop* in Newark and Wilmington, DE, competes in trail running races, and road bikes.

References: Bowtell et al. Montmorency cherry juice reduces muscle damage caused by intensive strength exercise. Med. Sci. Sports Exerc. 2011; 43( 8): 1544–1551.

Connolly DAJ, McHugh MP, Padilla-Zakour OI. Efficacy of a tart cherry juice blend in preventing the symptoms of muscle damage. Br J Sports Med. 2006;40:679-683. doi:10.1136/bjsm.2005.025429.

Duncan, MJ. The effect of a caffeinated energy drink on various psychological measures during submaximal cycling. Physiology & Behavior. 27 May 2013; 116– 117:60–65.

Goldstein ER, et al. International society of sports nutrition position stand: caffeine and performance. Journal of the International Society of Sports Nutrition 2010, 7:5. http:// www.jissn.com/content/7/1/5.

Goulet EDB. Effect of exercise-induced dehydration on endurance performance: evaluating the impact of exercise protocols on outcomes using a meta-analytic procedure. Br J Sports Med. doi:10.1136/bjsports-2012-090958.

Havalittamrong B, Pidatcha P, Thavisri U: Electrolytes, sugar, calories, osmolarity and pH of beverages and coconut water. Southeast Asian J Trop Med Public Health 1982, 13(3):427-31.

Howatson G, et al. Influence of tart cherry juice on indices of recovery following marathon running. Scandinavian Journal of Medicine & Science in Sports. 2010;20: 843–852. doi: 10.1111/j.1600-0838.2009.01005.

Howatson G, van Someren K. The prevention and treatment of exercise-induced muscle damage. Sports Med. 2008;38(6):483-503.

Kalman et al. Comparison of coconut water and a carbohydrate-electrolyte sport drink on measures of hydration and physical performance in exercise-trained menJournal of the International Society of Sports Nutrition 2012, 9:1 http://www.jissn.com/content/9/1/1.

Kuehl KS, Perrier ET, Elliot DL, Chesnutt JC. Efficacy of tart cherry juice in reducing muscle pain during running: a randomized controlled trial. Journal of the International Society of Sports Nutrition 2010, 7:17. http://www.jissn. com/content/7/1/17.

Kuehl KS. Cherry juice targets antioxidant potential and pain relief. Acute Topics in Sports Nutrition. Med Sport Sci. 2013;59:86-93.

Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. J Am Diet Assoc.

2009;109:509-527.

Traustadottir T, et al. Tart cherry juice decreases oxidative stress in healthy older men and women. J Nutr.

2009;139(10):1896-1900.

(Chart 4)

Brand

Calories

CHO

Na/K

PowerBar Recovery Bar

260

30g

180mg/105mg

12g

PowerBar Recovery Sports Drink Mix

90

20g

250mg/10mg

3g

Endurox R4 (per 1 scoop)

270

52g

210mg/270mg

13g

Antioxidants, L-glutamine; boasts the optimal 4:1 carbohydrate to protein ratio for recovery

Chocolate Milk

180

36g

145mg

8g

Cheapest option!

Accelerade (per 1 scoop)

120

21g

220mg/90mg

5g

Contains whey and soy protein; 4:1 carbohydrate to protein ratio

EAS Whey Protein Powder (per serving)

130

3gm

50mg/140mg

23gm

This is NOT the optimal choice.

Low in carbohydrates

(per 1 scoop)

(using skim milk, chocolate syrup)

* Disclaimer: Wooden Wheels Racing is partially sponsored by PowerBar.

Protein

Note

Fitness Berks

9

A

fter 18 years of being married to a motocrosser, I’ve seen it all; broken bones, upsets, victory rides, optimum track conditions, horrific track conditions, crashes, whoops, doubles, triples, amateurs beating pros, pros getting their well-earned glory; history being made.

It’s “anything goes” once the gate drops!

And believe it or not, after all these years, motocross still catches my attention.

As an athlete myself, I am not one for watching sports.

I prefer to be the one on the field, challenging my body, and pushing my limits.

Maybe it’s because I married a motocrosser or maybe it’s just because the sport is so captivating. Whatever the reason, I have experienced motocross throughout the last two decades and I am still excited, nervous, and anxious for what race day will bring.

However, before the gates drop the preparation never ends. The strength and the training, both mental and physical, are all integral

components of the game.

As my husband reminds me, “the will to win is important but the will to prepare is vital,” as stated by former PSU coach Joe Paterno.

Through writing this, I had the privilege of interviewing three moto crossers whom I have seen in action for years. My husband, Eddie Anewalt, IV, his training partner and ex pro rider, Dave Wolfskill; and ex pro rider Greg Parmart. All three of them have spent their lives balancing riding and fitness to compete at every level of the sport.

Their humble beginnings as young motocrossers took me back to more innocent times when riding a bike through the neighbor’s property wasn’t considered trespassing but simply what you did after school.

Let’s take a walk down memory lane and see what it took to get these men with nerves of steel to not only twist the throttle, but to maintain a high level of fitness for decades through motocross.

By Lori Jean Anewalt © Action In Motion Photography

10

Fitness Berks

” Ex-Pro Rider Currently Competing at Top A level on the East Coast

I

caught up with Greg, known to me as “Frenchie” for his French nationality, just after he cleaned up an Open A race.

He claimed first place as a 40-year-old in a sport that favors young blood. The Pagoda announcer stated, Frenchie was the most aggressive rider of the day.

Back in the pits, Frenchie reminisced about his younger days riding in the French Alps. Born in Belgium, motorcycles are a part of the culture.

They serve a purpose for everyday life; therefore, he grew up surrounded by them. Frenchie was exposed to motorcycles firsthand when his father helped a friend reestablish his motorcycle business in the family farmhouse as an independent shop.

With bikes at his disposal, Frenchie enjoyed backyard riding as a pastime.

In 1989, Frenchie then 13, moved to St. Martin in the French Caribbean where his father seized the opportunity to open a Yamaha dealership. Frenchie began riding in races on the surrounding islands

where track conditions were much different than what he was used to. There he not only dealt with track prep consisting of a oncea-year overhaul, but also with extreme culture shock.

His big break came in 1991 when he placed first as the island rider representing St. Martin, thus qualifying him to race in the French Nationals. To his surprise, he won the French Nationals.

Upon his return to St. Martin, Frenchie was coached by his father and a family friend to take his motocross career to the next level. To do so, he would have to relocate to the USA. Fast forward to the present, after 25 years of racing, Frenchie can still give the teens a run for their money.

Ex-Pro Rider Currently Competing ACR Series

W

olfe begins, “Well, we always had dirt bikes as kids. You know back in those days we didn’t have tracks so we just rode trails.” And if you’ve lived in Berks County for more than two decades, you can envision the farmland that once was L.A. Fitness, Colony Park and Santino’s Restaurant. That raw land was were Wolfe turned the throttle for the first time at age eight.

At age 14, a friend asked Wolfe to compete at Moto Mecca Motocross, formerly in Lenhartsville, and although he got the hole shot, he didn’t place well in the first Moto, but it Continued on page 12 Fitness Berks

11

© Action In Motion Photography

Dave Wolfskill (l) and Eddie Anewalt take a break from the track to discuss riding. was “the bug that bit me” recalls Dave fondly. Regardless of his bad luck that particular day, Wolfe was pumped and quickly gained momentum as an emerging rider.

With little money to fund his favored sport, he bought used bikes, frequently Enduros, which he converted into motocross bikes.

“Just about everybody had a Yamaha Enduro and we’d modify them as much as we could to ride on the trail.” Dave and his friends changed the suspension and performance of the bike, put on motocross tires with knobbies and removed the headlights.

On his makeshift bikes, Dave’s talent was remarkable. Before long, he was offered a Can Am bike sponsored by Sport Cycle Suzuki and from there he took off. Dave was on fire and winning everything he raced.

If you hang around motocrossers long enough, the stories will fly, some true and some aided by the after race victory drinks. One story told for decades, revolves around a three hour hare scramble* in which Dave caught the leader with 3 laps to go in the race.

He recalls, “I had a '76 Suzuki RM and the guy winning all the hare scrambles was named Jack Market. I caught him with 3 laps to go, passed him and my tank flew off in a rough section. I had to stop, prop my bike against a tree, run back, put the tank on as it was draining gas, caught him, passed him and won the race. Believe it or not!

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Fitness Berks

Jack will tell you that story still today!

That was in 78, 79.”

Truth be told, I believe Dave. He’s a man who has won every track championship and state championship in which he competed during his career. He came from nowhere and gave the pros a run for their money.

Today, after an incredible racing past, Dave still practices weekly to stay in shape. He competes in the American Classic Racing Series, ACR, dedicated to vintage motocross racing in the 125cc, 250cc and modern classes.

In 2012 he won all three classes, completing a two-year winning streak.

Expert Rider Currently Competing in the Sleepy Hollow and Pagoda Mainline Series

S

imilar to Dave and Frenchie’s backyard experiences, Eddie grew up near the state game lands that would eventually become Blue Marsh. At age ten, Eddie and his riding buddies began exploring the state game lands while the bulldozers were pushing soil. On many occasions, they were gone so long that their parents would come searching for them.

Eddie’s passion started from a motorcycle TV commercial that sparked his curiosity and he purchased a 1978 GT 80 with the funds he earned from mowing grass.

He spent his free hours after school practicing.

Even though Eddie never raced professionally, he has attained multiple District 6 and local track and mainline series championships. Eddie “The Come-Back Kid” made his comeback in 2007 after a motocross buddy was tragically killed in an unrelated accident. Eddie dedicated his 2007 season to Chris Albanesius and was on fire in his first race. “I wanted to be track champion again, like I was in '92 when Chris and I battled every race.”

As a business owner, motocross for Eddie is foremost a stress reliever. It helps to clear his mind of the day to day grind. “The pressures of being a business owner can be paramount; however, when I get on the bike, I

turn the switch and mentally get in the game.” For Eddie, riding is more mental than physical, although riding keeps him physically fit. “My fitness program is getting on the bike. Some people go to the gym but there’s nothing like getting on the bike. It’s total body, exercising all the muscles.”

Core and cardio...do we even need to say this? Imagine working all your muscles at one time on a Bow Flex while pounding the drums simultaneously; that’s how Frenchie describes the conditioning needed for riding. It’s impressive what these men and women do on their bikes.

They have to control, manipulate, and maneuver the bike while standing for extended periods of time. Their hand strength, arm strength, and core need to be set like stone. These riders are no slackers; motocross is not for everyone.

But that doesn’t mean you need to be a Sylvester Stalone. In fact, Bruce Lee prototypes are preferred. Dave recalled that he used to be 145lbs. In his glory days, he could take on any football player. His frame was not huge but his strength was striking. “You’ve got to be a tough guy,” Dave says. “You’ve got to be strong to race. It makes you tough... fearless.”

Remarkably, with all the conditioning it takes to dominate the bike, Dave, Frenchie and Eddie are still at it after nearly three decades of twisting the throttle. They are well conditioned men with an incredible balance of physical and mental strength.

When on the clock, Tom Ebersole is better known as Dr. Ebersole, OBGYN. When his shift is over, Dr. Ebersole changes from scrubs to racing gear. Tom got hooked on riding motorcycles in 1976 while at an operating room party. A partner of his had a dirt bike and Tom gave it a try.

At age 66, Tom is an active hare scramble* racer. His job on the track is to chase the clock, “just like the hare,” he says. He follows the GNCC race series consisting of 13 races on the east coast, from Florida to New York. Tom races a 300 KTM 2 stroke in the Masters class for riders 60+ years old. Follow his races at gnccracing.com.

The pinnacle of his career was qualifying for The International Six Days of Enduro, ISDE. On five separate occasions, Tom qualified for the ISDE and competed in Australia, Finland, Holland, Poland and the U.S.A. The ISDE, “Olympics of Motorcycling” separates the men from the boys. The riders are required to meet strict time requirements and cover upwards of 1250 miles over the course of six days. Tom, proudly representing the USA, placed in each of the countries

he raced, earning 4 bronze medals and 1 silver medal.

Tom’s dedication strikes many riders as unique since we so often view doctors as just that, doctors with their clean scrubs and packed schedules. It is refreshing to see Tom on the track. He inspires a countless number of riders not only for taking off the scrubs and getting dirty just like the rest of us, but also for his endurance in the sport itself.

While riders tend to hang up the race gear and sell the bike as time goes on, Tom has no intention of stopping.

He is in it for life. In fact, when he met his wife Jeannie, he told her she had to accept his riding if they were to progress in their relationship and she did just that. Today, Jeannie supports Tom’s riding and enthusiastically cheers him on every time he approaches the finish line. Jeannie also helps Tom in his training. She ensures he eats right and she does core training with Tom two times per week. Tom warmly speaks of Jeannie and her steadfast support, “I still believe your life partner is so important.”

“The thing that I have admired is his strength and stamina, Tom doesn’t tire easily, with 15 years on most of us, this is pretty impressive.” –Dave Wolfskill

*Off-road motorcycle racing with the riders completing multiple laps around a marked course through wooded or rugged terrain. The winner maintains the highest speed throughout the race. It is a race against the clock.

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Trainer's Corner Berks County is getting healthier and more fit. As the great outdoors beckons with warm weather and longer days, make the most of the season by turning your tired diet and fitness routine into healthy, creative workouts. To get started, Fitness Berks asked Berks trainers and fitness experts to share their summer workout tips. Whether you're at the lake, in the mountains, on the beach, or at the pool, here's how to stay fit this summer.

Complied by Joseph A. Mariglio, MD

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Fitness Berks

Maria Carjan

Ernest Groff

Personal Trainer Keys 2 Fitness AAAI Certified

Fitness Trainer Owner, Keys 2 Fitness

Women

Drink a protein shake 2–3 times a day.

Employ cross training into workouts.

Learn to stabilize and isolate muscles in place of just moving weights.

Men Learn to perfect big body movements and incorporate them into every routine.

Run instead of doing abs.

Be sure to add cardio and stretch after the strength-training segment.

Caroline Hill

Start with 30 minutes of heavy lifting followed by

30–45 minutes of cardio.

Ladies, don't worry about developing muscles,

lean muscle will help you burn more calories when not exercising. This will help you lose weight!

Vary your cardio: treadmill, stepper, or HIIT cardio are all beneficial. HIIT burns more calories in less time.

Keep your muscles challenged by switching up your exercises and techniques frequently.

Follow us for more Summer fitness tips...

John Monteleone

Editor, Fitness Berks Personal Trainer, Alliance Fitness Center ISSA (International Sports Science Assoc.)

Certified TRX Trainer

It's not just about summer. I want my clients to be fit all year long. They need to take responsibility for getting to the gym on a regular basis and doing the work.

I change it up as much as I can by incoorporating some TRX suspension training or even kickboxing, cardio and weight training.

A strong core is crucial to any fitness program; make sure to incorporate core training into every work out.

Just keep moving! No excuses! 15 to 30 minutes per day minimum of some type of physical moving activity based on your fitness level. MINIMUM! I encourage them to work out on days they are not with me.

Head Trainer Wyomissing Fitness & Training American College of Sports Medicine-Health Fitness Specialist Penn State University, B.S. Kinesiology

Women

Lifting heavy does NOT make you bulky; your diet does The best way to tone and strengthen your core is to use

functional and postural exercises (squats, push ups, lunges, planks etc.).

Measure your success by how your clothing fits, not by what the scale reads.

Men Switch it up; change your training routine every 3-4 weeks Less is more; try to accomplish your strength training routine within 25-30 minutes.

DON'T NEGLECT YOUR LOWER BODY; Strength train your legs as much as you train your upper body.

Fitness Berks

15

Sarah Vecchio

Dan Hannum

Personal Trainer Valhalla Health & Fitness Club NASM Certified BS Kinesiology

Director of Personal Training Gold’s Gym Wyomissing CPT CYT

Breathe-I recommend to all my clients to breathe for five minutes at the beginning of each day. Conscious breathing helps to relax the body and calm the mind.

This practice can help you slow down enough to fully participate in achieving your goals.

Clean, Green, and Lean-When making food choices I try to keep it simple: Clean—Step away from processed foods.

Green—Eat the colors of the rainbow. This is a fantastic time of the year to introduce more whole, water-enriched foods into your diet such as fruits and vegetables.

Lean— Lean meats. Chicken and fish are good sources of proteins and low in bad fats.

Women

Core work-Training your entire core by doing front and side planks will strengthen and tighten your midsection.

Train your legs-Your legs and butt are the biggest muscles in your body, which means they burn the most calories!

Compound exercises-Training more than one muscle group at the same time is efficient and tones your entire body.

Mix of cardio bursts in between lifting weights will help keep your heart rate up and focus on calorie burn.

Men

Circuit training burns calories-Set up 4 exercises using different body parts; 30 seconds per exercise and no breaks in between.

Upper body focus-men tend to build muscle quickly, so lets focus on chest, back, bis and tris to get them swimsuit ready.

Stacy Brown

Owner, Sunshine Fitness Studio BS in Exercise Science Multiple certifications in personal training I teach clients about shopping, nutrient timing, which ingredients should be avoided; what foods to eat to maximize their energy levels, workouts and weight loss goals.

Those who participate in daily exercise are the most successful in not only losing weight, but maintaining a healthy weight. I design programs that are fun, challenging and constantly changing and include strength, cardio, and flexibility training to keep adherence strong!

Respect the body you've been blessed with. When you honor yourself, you have a better chance of keeping weight off and adhering to your exercise program.

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Fitness Berks

Pete Coldren Owner of PCMAX Fitness BS Exercise Physiology

Do not skip the cardio. For most men this is the last thing we want to do when we get to the gym but it is necessary. For women: mix up your cardio; don't do the same type of cardio every day.

Cut down on the rest periods and perform more total body exercises.

Cutting down on the amount of time in between each exercise set will help you maintain a higher heart rate and burn more calories. Including total body exercises such as a dumbbell squat press will allow you to burn more calories per set, and will also challenge your body more so than your standard exercises.

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the truth about

TICKS

Dr. Robert Jones

Lyme disease is transmitted to humans through the bite of infected black-legged ticks. The first identified cases in the United States were in 1975 after a mysterious outbreak of arthritis among residents of Lyme, Connecticut. Since then, Lyme disease reports have increased dramatically and the disease has become a public health problem in some areas of the US.

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Continued on page 21 Fitness Berks

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Get Off the Couch:

geocaching

By Michael Yoder

H

ave you ever wondered what is under that foot bridge that you have crossed many times? Or behind that rock wall that's in the park that you drive past going to work? Well besides rocks, weeds, and critters there could be a hidden treasure waiting to be found.

A geocache. There is an outdoor, real-world, treasure hunting game that started in the year 2000 that uses GPS-enabled devices to allow participants to navigate a specific set of GPS (global positioning system) coordinates to the geocache (container) hidden at that location. In that container the treasure that you will find could be trinkets, coins, a log book, and basically anything the imagination can think of as long as it fits in. And if you like you can take some of that treasure. The only thing if you do you must replace it with something of equal or greater value.

It is simple to start Geocaching. First of all you must be a member of Geocaching. Basic membership is free.

Secondly you will need a GPS device or a GPS enabled phone. There are over a million of geocaches hidden world wide and here in Berks County there are hundreds hidden waiting to be found. And after finding one log in on line and report your find and share your experience. You can also hide a geocache and have the coordinates posted so others can search and find it. The only thing is to make sure if you do want to hide one that you have permission from the land owner or governing agency that it is allowed.

There are over a dozen cache types Each type being a different variation of the game. Also the cache types are rated for difficulty in finding and the type of terrain that they are in.

love to explore and want to try something new? check out geocaching.com.

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Fitness Berks 20

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Wellness At Work...

By Jennifer Miller

Berks Corporate Wellness Programs aim to reduce the County's high obesity rate

H

ere’s a frightening statistic for fitness enthusiasts...as of 2012, 26.6 percent of Americans were obese and 36.1 percent were overweight.

While these statistics may seem distant, Berks County isn’t an exception.

According to the Gallup-Healthways Well-Being index, an assessment of residents’ health and well-being in the United States, Berks County as a metropolitan area has the tenth largest waistline in the nation with one-third of residents categorized as obese.

These numbers are alarming, but for many adults, finding time to exercise and make healthy choices is nearly impossible between hectic work and family schedules.

Berks County businesses have recognized the struggle to balance health in a busy schedule and have started offering worksite wellness programs to assist our local workforce and community in making personal health once again a priority.

Corporate wellness programs are longterm programs instituted to promote employee awareness of wellness and healthy choices. Programs can be as simple as offering health screenings or as elaborate as scheduling weekly group exercise classes with an instructor.

Companies can either create their own health initiatives or hire experts to create a program based on health assessments or goals. Health Options LLC, which designs and operates worksite wellness programs in Berks County, offers individual programming to local businesses through a network of exercise and fitness professionals that includes certified yoga teachers and trainers.

FirstEnergy started its voluntary wellness 24

Fitness Berks 24

program in 2011 and has promoted a culture of positive health and well-being ever since. “The purpose of the Healthy Living program is to develop a culture where employees are encouraged and rewarded for improving or maintaining health and well-being,” say Todd Meyers and Scott Surgeoner at First Energy.

Among FirstEnergy’s many programs, are onsite health screenings, influenza vaccines, health coaching, and exercise and weight loss challenges. Employee feedback shows that those who participate in the Healthy Living program have lowered their risk for chronic conditions with the most noticeable improvements seen in total cholesterol, LDL, and triglycerides.

In 2012, two institutions in Berks won the Capital BlueCross Worksite Wellness Award. Fortna, a supply-chain management and distribution company, won the large business category for the excellent wellness programs and services it provides for its Associates.

“We have Associates in different global locales, and in many different work situations, so we must continually create health and wellness initiatives and programs which benefit everyone equally,” says Carol Nielsen, the wellness coordinator at Fortna’s Reading office.

“We have many areas of focus in our wellness culture including physical, mental, and financial health, and this year we added emergency preparedness.”

New Associates are given pedometers in their welcome gift bags; and are encouraged to wear them daily, not just during the Walking Works Campaign, Fortna’s biannual six-week fitness incentive program.

Fortna’s other wellness initiatives

include: the Flu Shot Program wherein the company reimburses up to $25 for an annual flu shot for each Associate; the Wellness/Fitness Reimbursement Program which gives full-time and parttime Associates and their immediate family members a $250 reimbursement each year for fitness classes, weight loss and smoking cessation programs; home fitness equipment; and the Reading Office Softball of the Berks County Business League. Carol tells us the effects of Fortna’s wellness programs are notable.

“Companies with successful wellness programs experience higher levels of successful recruitment and retention rates.

New Associates tell us one of the things about Fortna which drew them to us was our strong wellness culture. Longtime Associates tell us how the Fortna Wellness Program and culture has been a catalyst and a great resource which helped them and their families improve their fitness levels, health and overall wellness.”

Bethany Children’s Home, a regional ministry based in Womelsdorf that serves local youth and their families, has seen similar effects among their employees with its wellness culture, which also won the Capital BlueCross Worksite Wellness Award in the small business category.

Michele Bickleman, director of social work, and Eve Schools, a social worker at Bethany, say employees now make health, self-care, and mindfulness more of a priority since starting their wellness programs in 2009. Programs are planned and directed by an employee volunteer committee and are surveyed monthly to examine participant’s responses.

The committee has influenced changes like offering healthier food options for provided lunches and expanding the salad bar while still following state guidelines.

Unique to Bethany Children’s Home is its Maintain Your Mind program.

Employees participate in the six-toeight week incentive program that focuses on mental health and the awareness of stress levels. They are given tasks such as weekly puzzles to be entered into a drawing to win a “Brain Stimulating” prize. If participants attempt the puzzles each week, they are entered into a grand prize drawing at the end of the program period. Employees are also encouraged to visit the Self Care Room, which features commodities like a massage chair and candles when needed.

TRX Suspension Training...

Have you been doing the same old workout routine and feel slightly bored, or are you looking for something new to add to your existing routine? TRX may be the answer.

By Caroline Hill, Certified TRX trainer, ISSA certified trainer

T

RX (Total Fitness Anywhere), is your prescription (RX) for fitness. Although a relatively newer training method, TRX uses old school principles of moving your own body weight while adding the element of stabilization into each movement to significantly improve core strength. I became a certified TRX trainer three years ago and purchased my own TRX. I incorporate it into my workouts and use it with my personal training clients to change up their routine. The feedback has been great. My clients enjoy it, find it challenging, and feel like they’ve really worked.

I expecially like the adaptability. I have taken it on vacations, used it in my back yard; and take it to the gym. It’s small, portable and lightweight. I have used it with all clients regardless of their age or fitness level.

TRX hits all components of fitness; strength, balance, power, flexibility and cardio. I spoke with David Twiford who teaches a basic TRX beginner class at Sunshine Wellness every Saturday morning followed by a more advanced boot camp style class.

As a trainer, David understands the meaning of flexibility and mobility, and how it relates to building your total fitness. “In the world of fitness talk, flexibility and mobility are two terms that are often thrown around interchangeably and assumed to mean the same thing.

However, this is not really the case. Flexibility is about the total range of motion. Mobility is how well you can move through that range of motion. So mobility capitalizes on your flexibility. Being able to use your full range of motion while performing a strength building exercise first requires flexibility, and then mobility is used to move the load through your full range of motion utilizing strength. It may sound trivial, but understanding flexibility and mobility as two separate but interdependent elements is crucial to your fitness.”

The TRX method of training was created by a Navy Seal based on the need to maintain physical condition and strength.

The portability of the TRX allowed military

professionals to maintain their state of operational readiness when deployed in the field. It is one of the few single pieces of equipment that can help its users achieve and maintain strength, balance, flexibility and cardio endurance.

The TRX is made of material similar to that of parachute nylon. It is strong and durable and can hold up to 300 pounds. There is an anchor point that can be hung from the ceiling or wall mounted. It can also be mounted to a swing set or even a tree in a back yard. The TRX operates on the principles of vector resistance, instability and pendulum principles. By changing your working angle (or vector) you will change the center of gravity and the degree of difficulty.

Steepening the angle at which you work will increase the difficulty. The body’s base of support and center of gravity will also affect the intensity of the work out along with the distance you work from the anchor point. These make the TRX a great training devise for any level of fitness because every movement/ exercise can be modified by changing the vector, the base of support and the start position.

A push up is a push up, right? There are decline pushups, military, wide base, single arm plus others. All are great strength building exercises for chest, shoulders, arms and back. However when you do a push up suspended in the TRX trainer you add the element of balance and instability, and your core is added to the mix. The same holds true for many other exercises that can be performed on the TRX. Training on TRX is a great workout by itself, but add some heart pumping music, a well choreographed routine, and some friends and you will have one fun work out.

TRX trainers are available for home use and can be purchased from Fitness Anywhere, but I highly recommend working with a trained professional. As in any type of exercise, good form is essential in preventing injuries. Locally, the TRX can be found in classes or individual sessions at Vahalla in Exeter, Body Zone and Alliance Fitness in Wyomissing, Colonial Hills Fitness in Sinking Spring, and Sunshine Wellness in West Reading. Call your fitness center for class schedules or more information.

Fitness Berks

25

Dancing to

By Jennifer Miller

Z

umba has taken the fitness world by storm as the current trendiest group class. Zumba Fitness is “a global lifestyle brand that fuses fitness, entertainment, and culture into an exhilarating dance-fitness sensation” (Zumba.com). Zumba offers a variety of dance moves that are simple while improving your muscle tone, strength, and cardiovascular ability in a one-hour class that has the potential to burn up to 1,000 calories.

Zumba combines dances like merengue, salsa, cumbia, and reggaeton and sets them to upbeat music, alternating between faster and slower moves for an interval workout.

“Working out should not be something that people dread or have a negative connotation associated along with it,” says Lindsey Smith, a Zumba instructor at Gold’s Gym in Wyomissing. “Zumba Fitness all about making your workout a party.”

Lindsey continues, “Being able to participate with friends and having guidance in group eliminates intimidation factor of entering a gym alone you don’t have a plan feel comfortable in a setting. “You’re motivated the instructor during the entire hour.”

If you’re looking for more

26

Fitness Berks

is

a the when or don’t gym by

structured dancing away from the gym, ballroom dancing could be the right fit for you. Louise Lamar, owner and instructor at the Louise Lamar Dance Studio in Bernville, is nationally recognized for her dance and offers instruction in many dances, such as the waltz, jitterbug, swing, tango, and foxtrot.

“There are so many great benefits [to ballroom dancing],” says Louise. “It keeps people looking younger and more agile.”

For beginners, Louise recommends starting out with swing or the jitterbug, or even the niteclub dancing she developed at her studio. She says dances like jitterbug, samba, and the Viennese waltz are better suited for those looking for an intense workout.

My Salsa & Zumba Experience

Author's Notes...

W

Latin dancing, a specific niche of ballroom, offers the experience of partner dancing with more freedom to experiment.

Ballroom has the advantage over fitness classes of being oneon-one with a partner, offering a more intimate experience than being in a group you may not know or feel comfortable with. It’s something, once learned, that you can do with a spouse or loved one at any time. “The classics never go out, “ Louise says.

Latin dancing, a specific niche of ballroom, offers the experience of partner dancing with more freedom to experiment. Salsa dancing specifically is low-impact exercise that doesn’t feel like work with the variety of ways you can dance it, unlike more traditional ballroom dances that subscribe to a singular method. The movements in salsa will not only improve your cardiovascular ability, but also increase strength in your arms, legs, and hips.

hile researchng my article, I decided to try the Hot Caliente Latin Night at the Crowne Plaza Hotel. I’ve had little experience with salsa, so I wasn’t sure how I’d fit with the people who (I thought) had more experience.

First, I participated in a 30-minute lesson that reviewed the basic steps, and I was surprised to see how many other beginners were on the floor. The dancing started immediately, and I had no problem finding partners to dance with. By the time I left, I was tired and sweaty but extremely happy with my experience. As for salsa being a workout, my legs were definitely sore the next day.

I tried Zumba a few years ago but wanted to refresh my memory. I went to a class at Gold’s Gym in Wyomissing where the group was diverse in age. I tried following the instructor as best as I could and felt silly when I missed a move, but I realized that everyone else in the class was in the same position, so I decided to just have fun with it! I was working up a sweat and reaching for my water bottle at every break. I noticed we didn’t just dance—some song segments incorporating moves like squats and lunge pulses. It was a nice break from my usual weight lifting and cardio routine.

“[Salsa] goes beyond being fit,” says Daniel Esgusquiza, the salsa dance instructor at the Yocum Institute for Arts. With the increased popularity of salsa, more venues and opportunities are available for dancers, it’s a great way to meet new people and socialize. An example is the Hot Caliente Latin Night every Thursday at the Goodnites Lounge and Niteclub in the

Crowne Plaza Hotel in

Wyomissing, which Daniel

assists in coordinating.

Whatever your style, dancing will keep fitness fun and fresh, and your motivation high!

Ballroom has the advantage over fitness classes of being one-on-one with a partner, offering a more intimate experience than being in a group.

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Redefining the limits of fitness

By Jennifer Seale CORPS FITNESS, an inclusive fitness facility in Wyomissing, was established in 2004 by disabled Marine Corps Sergeant, Chris Kaag, with the goal of empowering and inspiring people of all abilities to do more than they thought they could.

M

otivated by lessons he learned during military training and by his own disability that has affected his ability to walk, Kaag introduced the community to a whole new perspective on fitness – military style classes with a focus on team dynamics and a “no excuses” mentality that members are proud to call their motto. “Our goal at Corps Fitness (CF) is to have every person, no matter what their ability or current fitness level, reach their personal fitness goals,” says Kaag. Respect, accountability, and teamwork are at the heart of the CF philosophy.

In the early days, before CF had a physical home, workouts were held at various outdoor locations, literally out of the back of Kaag’s truck. It wasn’t uncommon to see groups of “CFers” running steps at Happy Hollow Park or low crawling through sand pits at Grings Mill. Now, nine years later, CF, with it’s recent renovations boasts a 13,600 sq/ ft facility, affectionately called “Building 7,” complete with lockers and showers and a full schedule of CrossFit and CF classes, spin/Krankcycle classes and yoga. With the addition of FitU, a new program designed primarily for beginners, there is no excuse not to work out!

Eight motivating instructors, including Chris and his wife, Gretchen, and one adaptive instructor round out the CF family whose membership has grown to over 250, not including drop ins. Jan DiCintio and her husband, Matt , both runners, joined CF nine years ago, during those first inaugural months. “We joined CF to try something different and what 28 Fitness Berks

we found was a style of fitness training that superseded all our expectations. The group energy, the encouragement, and just the desire to push beyond where you think you are able to go with each and every workout - that is the atmosphere Chris has created.” says DiCintio. “And,” she adds, “I’m in the best shape of my life!”

CF classes are designed to optimize physical competency in a variety of fitness categories such as strength, speed, agility, balance and cardiovascular and respiratory endurance. The one-hour class structure is based on simple yet effective fundamental movement patterns executed at high intensity. Simply put, it’s an overall body conditioning program designed to get you in the best shape of your life. A typical CF workout includes, warm-up, circuit or grinder type workout, group activities, skills work, stretching and perhaps most important, a good attitude.

One day, the class might focus on strength and cardio, while another day the focus

is muscular endurance and dynamic body weight exercises. No two classes are alike. The constant variation and intensity of the workouts translate to increased athleticism, stamina and overall improved fitness.

“Everyone check’s their ego at the door,” says Kaag. “We eliminate the meisms. In the end, it’s about the team. The peer support is really what gets people through.” This team mentality hooked Eric Esterbrook of Wyomissing from day one. “I was very overweight and could barely run 50 yards without stopping to catch my breath,” recalls Esterbrook. “I had a very self-defeating attitude. At CF, the focus is never on what you can’t do, it’s celebrating what you can do on that particular day.

You start as a team, you end as a team.”

Esterbrook has reason to celebrate.

Since he joined CF in 2009, he has lost over 100lbs. “Chris has created a culture at CF that transcends the workouts,” states Esterbrook. “No other gym offers that.” New students can expect about a 15-20% improvement in strength and endurance following the first 15 sessions.

If an individual has a certain disability or special need, CF instructors will

visit getupadmove.org.

personalize a workout to suit those needs.

Bill Wellock, 53, has what is known as a T8 complete injury, meaning he has no movement/feeling below the waist. An active outdoorsman, Wellock sustained a life-altering spinal cord injury last year after a tree fell on him while biking along the Thun trail. “Learning to live without the use of my legs has been challenging,” states Wellock. “Chris Kaag’s personal story of perseverance really resonated with me. CF helped me change the way I view my disability. “Wellock works 1:1 with Brian, the adaptive trainer at CF, a couple times a week and attends the inclusive spin/Krankcycle classes too. “ I do what I can, and I feel strong. I feel good,” he says. Inclusive fitness classes at CF offer the same challenging workouts that ablebodied members receive. They are simply adapted to accommodate the varying disabilities.

Margaret McIntosh, of Green Hills, attends the inclusive fitness classes for disabled individuals at least twice a week. McIntosh broke her neck during an equestrian competition at the age of 44. An incomplete paraplegic, she has regained use over some of her limbs, but states balance continues to be an ongoing struggle. “The inclusivity and motivational support of everyone at CF is very encouraging for someone rehabilitating,” says McIntosh who has been a member for about a year. “When you witness every other person doing their best, there really are no excuses.” McIntosh, now 58, is training for the Equestrian Paralympics and states, “I have never felt stronger.”

Other members have offered similar comments reporting weight loss, muscular endurance, improved athletic performance, increased confidence, toneness, muscular definition, cardiovascular fitness, and the list goes on. “We aren’t a typical gym,” says Kaag. “You are not an anonymous face on a membership card. The experiences at CF go beyond the workouts, beyond training for events...it becomes a lifestyle.”

To keep members motivated when they aren’t in Building 7, CF has an informative blog with daily quotes, inspirational bios, articles, posted workouts, recipes, challenges and photos! Members are encouraged to explore their fitness outside the gym and be active in their community.

Members, both able bodied and disabled

have competed in road and bike races, triathlons ,and even the wildly popular mud run, the Tough Mudder. “We help people remove obstacles that prevent them from succeeding,” says Kaag. “Once that is realized...the possibilities are limitless.

That is what Corps Fitness is all about.”

“But,” he adds...“there is no whining!”

For more information and about Chris Kaag and the inspiring people who work out there, visit getupadmove.org.

The IM ABLE Foundation, is a non-profit organization that focuses on inspiring and empowering individuals of all abilities to push beyond preconceived limitations and achieve their greatest potential. Founded by Corps Fitness Owner, Chris Kaag in 2007, the mission of the IM ABLE Foundation is “to remove obstacles that prevent people affected by disabilities from being physically active.

"We accomplish this by providing grants, training, fitness opportunities, motivation and on-going support. Once you remove the barriers, there is no end to what someone can accomplish," says Kaag. The motto of the IM ABLE Foundation is “No Excuses.

Just Move!”

Kaag, a disabled individual himself, lives by this creed. His own “defining moment” came at the age of 21 while active in the military. Kaag found out he had a degenerative nerve conditon called AMN (adrenomyeloneuropathy) which affected his ability to walk. He made the decision dig deep and overcome his new limitations.

Kaag, now in a wheelchair, leads by example. He’s active in his own gym, he mountain cycles, kayaks, scuba dives and skis. He is living proof that attitude is everything and your disability does not need to define you. Adaptive equipment such as handcycles, mountaincycles and mono skiis make it possible for someone with a disability to engage in normal activites with their able-bodied friends.

Dan Webb became paralyzed after falling from a tree stand while hunting in the Fall of 2010. In Jan of 2012, the IM ABLE Foundation presented him with a handcycle that allows him to stay active with his wife and two daughters. Five-year-old Jordan McCowan also received a handcycle through the Foundation, and is now able to enjoy the most simple of childhood pleasures...riding with his friends.

IM ABLE raises funds to provide recipients like Dan and Jordan, with these sorts of opportunities by purchasing the piece of equipment or technology that is suitable to their needs. IM ABLE’S two main fundrasing events, the Got the Nerve Triathlon, which just celebrated it’s 10th year anniversary and the RU ABLE 5K and Duathlon, now in it’s 3rd year, challenge one’s limits and improves one’s fitness level. At the commencement of each race, Kaag presents the current year’s grant recipient(s) with their specialized piece of equipment. It is a visual testament to the philosophy of the IM ABLE Foundation to “help where we live.” Last year, together with Gilmore Henne and Berks Youth in Action, the IM ABLE Foundation led the fundraising drive to create and build an adaptive playground at the Opportunity House. Some of the playground adaptations include sensory items, ramps and rubber matting to accommodate children of all abilities. This project shed light on the need for a change in the way people view the disabled. “We all have challenges in life to face,” says Kaag, “but it’s the goal of the IM ABLE Foundation to demonstrate, it doesn’t have to be a limiting factor.”

For volunteer or donation opportunities or to receive more information about the IM ABLE Foundation, please visit getupandmove.org.

Fitness Berks

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A

s avid fitness enthusiasts and advocates, we, the Fitness Berks staff, often find ourselves in "passionate" discussions about the most effective pre, during, and post-workout food, hydration and supplement choices. To support (or debunk) our friendly debates, we decided to go to the polls...and here's what some readers had to say.

Fitness B erks

reader poll resul ts

“ Any parents remember Pedialite for your babies rehydration? Straight forward electrolytes, it’s one of my pro cyclists little secrets, that and Zico Coconut water. I will be fueling 4 cyclist in the Ride Across America (RAAM) in June, 3000 miles, 24/7 riding in >8 days using this principle, and recipes from the books itself...

• Feed Zone Portables: A Cookbook of On-the-Go Food for Athletes (The Feed Zone) • Rich Bona Post Workout Recovery before bed!

• Post-Workout Recovery ” - Rosemarie Rotenberger

-Amy Castro Baker

- Tania Salaneck Barrell

“ I stick to water/G2 and Gu during

“ Pre: something with protein.

During: under 2 hours, hammer fizz for electrolytes & clif shot blocks. 2+ hours, pocket fuel (blend oregon) almond butter mixed with cocoa powder & chia seeds.

After: Hammer Recoverite or Coconut water ”

“ Pre-run usually a bagel or banana.

Anything shorter than marathon distance just plain water and may be some dried fruit. Longer runsNuun tabs in my water and real food like bananas, dried fruit, fig newtons and potatoes dipped in salt.

Recovery- whatever I feel like I can stomach. ”

my long runs. I have tried honey and that seems to be a little tastier than Gu= ”

“ 1/2 Applejuice 1/2 Clubsoda is an excellent post workout drink. ”

- Christy Madara Zeigler

-Stephan Weiss

“ Post workouts: chocolate milk, especially after a long

run or ride. During a run, it’s some type of gel product (usually GU) and water with Nuun tablets. For a ride, it’s honey stinger waffles, cliff bloks, bananas, water with Nuun or water with IM Perform. ” -Jennifer Reynolds Bush

“ Pre run- almond butter, banana on wheat toast. During run- coconut water to hydrate. Post run- Greek yogurt w/ honey! ” - Kelly Garrity

“ Pre/during - I alternate water w/ NUUN tabs & straight water. ” - Bryan Moll

30 Fitness Berks 1 Fitness Berks

hours before a run. Water and sports drinks (Nuun or Hammer Perpetuem) are two of the best options. If you didn’t have a chance to hydrate two hours before running, drink 4-8 ounces of hydrating fluids 15-30 minutes before running to counteract dehydration.

Mid-run hydration to stay fast. Hydrating during your run will depend mainly on the distance or how long you will be out. For an hour or less, 3-6 ounces of water as needed is sufficient. For one-to-four hours, it’s important to hydrate with 3-6 ounces of fluids every 20 minutes. For longer times/distances using a form of electrolyte replenishment helps keep your sodium levels healthy. Using energy gels for these distances is helpful to provide a continual source of energy, but be sure to drink plenty of water with them to help equally distribute the gel throughout your system-and to help avoid a sugar overload!

Hydration for

RUNNERS T

By your friends at A Running Start

he topic of hydration has been a frequent subject of discussion among runners in recent years. There are multiple theories on hydration, and more often than not they create confusion for runners of all levels. Hopefully this article will shed some much needed light on hydration and provide some clarity on this puzzling concept.

Proper hydration is extremely important! Our bodies are made up of about 65-70% water. Staying hydrated is what helps to keep our body temperature and blood pressure regulated. It’s also important to maintain correct blood volume levels and essential for proper elimination of harmful waste products. Inadequate hydration can cause fatigue, headaches, and nausea - and impact athletic ability. For runners, a 2% dehydration level during warm weather can cause a decline in performance.

So how do we hydrate? Simple, drink water throughout the day when you’re thirsty (generally about 64 oz. of water a day is recommended). If water is not your drink of choice, try brewed teas. You can also hydrate yourself by eating fruits and vegetables that have high water content (i.e. grapes and cucumbers). Stay away from drinking excessive amounts of coffee and soda; drinks that are highly caffeinated can actually increase dehydration. Also, milk is considered a food, not a drink and is not easily digestible-therefore milk would not be a good option for hydration purposes.

Pre-hydrate to run fast. When a runner is dehydrated, their blood volume is lowered. This reduces the body’s ability to transfer heat, which in turn causes the heart to beat faster.

This makes it difficult for your body to meet and maintain the aerobic demand of running. Therefore, before you hit the roads or the trails, it’s best to drink about 8-16 ounces of fluid two

Post-run hydration to recover. Making sure to hydrate and recover post-run is just as important as pre-run hydration. To replace the fluids you lost during your run, drink enough so that you have to use the bathroom about an hour after your run (8-24 ounces).

How do I take my hydration on the run with me? Thankfully, the

days of running with a bottle of Dasani in your hand are over. Runner’s who need to take hydration with them on their runs now have multiple options available. Runners can now choose from hydration belts, vest, or sleek handheld bottles. For a hydration belt, Fuel Belt gives runners the option of how many bottles they want to carry, depending on the length of their runs. If carrying your hydration system around your waste isn’t your thing, then you could try a hydration vest. These sleek water packs by Nathan can carry up to 2 liters of water and also give you storage for gels, a phone and anything else a runner might need to carry along.

Lastly, if you are a minimalist at heart, the Fuel Belt sprint palm 10 oz. handheld bottle might be for you. The sprint palm is light, easy to carry and comes in fantastic colors!

So whether you’re at work, chasing around children or hitting the roads, proper hydration is essential to life. So Drink Up, Run Happy and Run Strong!

Great Options for Pre, Mid and Post Run Hydration:

Hammer Heed- 100 calories, 26g carbs, 0g protein, 2g sugars and 0g fat.

(Electrolyte Drink) Hammer Perpetuem- 270 calories, 54g carbs, 7g protein, 9g sugars and 2.5g fat.

(For longer runs) Nuun Electrolyte tabs- 4 calories, <1g carbs, 0g protein, 0g sugar and 0g fat.(Does contain Sorbitol) Hammer Recoverite- 170 calories, 33g carbs, 10g protein, 2 g sugars and 0g fat.

(Post Run Drink)

Fitness Berks

31

Alternative Treatment Therapies For Athletes & Fitness Enthusiasts

By Susan Shelly

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ore than seven million Americans seek treatment for sports-related injuries every year. Injuries suffered while exercising or participating in a sporting event, in fact, are the second most common reason that Baby Boomers seek medical treatment.

Boomers aren’t the only age group subject to injury while exercising. Children and teens, whose developing bodies are particularly vulnerable to injury, report a variety of sports-related injuries ranging from concussions to broken bones, stress fractures or tendinitis.

Athletes and fitness enthusiasts have long relied on the standard regimen of rest, cold treatments, anti-inflammatories, physical therapy and, in worst cases, surgery, to relieve their suffering.

As medical practitioners become more aware and accepting of alternative treatments, however, athletes have an increasing number of options for treating sports injuries and maintaining optimal health, including acupuncture, muscle activation therapy, reflexology and deep tissue massage.

Kinesio taping can help athletes to provide stability and reduce the risk of injury, and also is used to reduce pain and relieve pressure. Other therapies, including yoga and meditation, may help athletes to avoid injury by increasing strength and awareness.

We talked to some Berks County care providers who explained the treatments they provide and how athletes and fitness 32

Fitness Berks 32

enthusiasts can benefit from them. Be advised, however, that these treatment therapies are alternatives to traditional medical care and we do not wish to imply one form of treatment is more superior or reliable than any other.

Mark Siegrist, licensed acupuncturist at The Spine and Wellness Center in Mount Penn said there are many benefits of acupuncture, a treatment during which very fine needles are inserted into soft tissue of the body. The process manipulates the forces of the body and can be extremely useful in treating both traumatic injuries and chronic conditions, Siegrist said. He once treated a woman who had twisted her ankle in a roller derby accident and was able to walk only with crutches when she entered his office.

After 45 minutes of treatment, Siegrist said, the woman walked out on her own.

An added benefit of acupuncture, Siegrist said, is that secondary problems tend to improve during the treatment of a primary problem. For instance, a patient being treated for back pain may experience a significant improvement in sinus function.

And, because acupuncture keeps blood moving through muscles and tendons, it’s an excellent treatment for maintaining top condition. “You can keep someone at peak condition by keeping these channels open,” Siegrist said. While many people wait to seek treatment until they are experiencing a problem, a better strategy is to seek wellness treatment in order to maintain balance and health,” he said.

Michael Hinton, a licensed acupuncturist

at Han Shi Acupuncture in West Lawn, added that acupuncture helps to redistribute energy throughout the channels of the body, and can relieve pain from overuse or injury of muscles and joints, particularly when applied soon after an injury or overuse occurs.

“We like to treat a patient as soon as possible after an injury, before it becomes chronic,” said Hinton, who trained in China, where he earned a medical degree.

An injury causes the body to react by collecting too much energy in the area that is hurt, which causes pain, Hinton explained. Acupuncture can redistribute that excessive energy to other areas of the body, which reduces inflammation and lessens pain. Hinton is also a staff member at Women’s Clinic in West Reading, where he sees patients who are experiencing infertility.

Karen O’Connor, owner of the Natural Hope Center in West Lawn knows firsthand the power of alternative therapies.

She was healed, O’Connor said, using natural methods to treat lupus, multiple sclerosis and other chronic illnesses in her past. A certified holistic health practitioner, she provides a variety of services and treatments at the Natural Hope Center, including reflexology, which is a form of massage where pressure is applied to specific points on a patient’s feet and/or hands. Those points stimulate corresponding regions and organs of the body to promote healing. The treatment, O’Connor said, has the ability to both heal and prevent injuries because it

enables her to assess the overall condition of a patient.

“A good reflexologist may be able to tune into other issues that the patient hasn’t even communicated,” O’Connor said, “enabling the reflexologist to suggest further diagnosis before those issues become acute or lead to ongoing problems.”

Athletes in particular can benefit from reflexology, O’Connor said, because it promotes circulation and balance, reduces stress and tension and increases relaxation.

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Tony Laino is certified for Muscle Activation Techniques (MAT) and is a trainer at Down Under Fitness in Wyomissing.

Muscle Activation Techniques is a relatively new technique,

88 Commerce Dr. Wyomissing, PA

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Bob Maull Laino said, but has been embraced by many professional athletes. Basically, Laino said, MAT is a systematic approach of looking at and treating different muscles in order to restore balance in the muscular system. “It realigns and provides support for the entire body,” Laino said. That results in increased energy and strength, and can help to lessen the chance of injury.

“The process tries to restores your body to keep it as youthful as possible,” Laino said. MAT can be especially helpful to athletes by helping them recognize an asymmetry that’s occurring during a workout, and teaching how to correct it. While MAT is a valuable tool on its own, it works best as a complementary piece with other therapies and treatments. ” Karen Stork, the owner of RN Therapeutics in West Reading, treats many athletes and is certified in kinesiotaping, a therapy that can regulate muscle use in order to improve weakness and promote muscle balance. Among Stork’s credentials are: registered nurse, nationally certified medical massage therapist, certified posture specialist, certified trainer and certified lymphedema therapist.

She is particularly interested in posture for athletes and fitness enthusiasts, she said, because injury can occur when posture is incorrect.

“If you don’t have correct posture when you’re working out, you’re setting yourself up for injury,” Stork said. Poor posture can cause muscles to become unbalanced, harming performance and causing risk for injury. “If you don’t have muscle balance, you won’t be able to function as an athlete,” Stork said. She also uses manual massage to stretch and lengthen muscles and ligaments, which aids in stress and pain management, postural correction, rehabilitation and relaxation. Massage also helps to balance muscle use, which can help to avoid injury.

FitnessManiasupps.com / Village Square Shopping Center 92 Commerce Dr. Wyomissing, PA 19610 610.371.0140 /fitnessmania@epix.net

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33

SUPPLEMENTS: Helpful addition or marketing magic?

T

he vitamin and nutrition industry has exploded over the last decade. The countless number of fat burners, diet products and wonder drinks available in stores and online can be overwhelming to consumers. So lets navigate the facts and figures and speak sensibly to health or sports supplements.

Supplements, by definition, mean “in addition to” and are not a magic pills or drinks. They will not make up for poor nutrition or unhealthy behavior.

Supplements will, however, help you become a stronger individual as long as you understand your training demands and nutritional support.

Proteins. One of the largest groups of supplements is protiens, the building blocks of a human being. Proteins are the hardest nutrient to acquire in the diet and unfortunately the most expensive. Proteins 34

Fitness Berks 34

By Bob Maull of Fitness Mania, Inc. help plan density in your diet, and almost all of the metabolic tricks in nutrition can be attributed to proteins, and they also aid connective tissue, enzymes and neurotransmitter activity. Protein comes in a variety of forms, such as egg, soy, pea, whey and casein (milk).

Beware of special claims of specific products! Basic amino acid profiles of protein supplements are actually very similar although they vary in quality.

Even if you have food restrictions, there is probably a protein product suitable and acceptable to you.

Vitamins. The debate over vitamin and mineral supplements has existed for years.

Quantity, frequency, absorbtion, dosage, necessity, toxicity? Most people eat the same 20-25 foods regularly, and if you miss a specific nutrient in your diet, you will probably miss it all the time. A good

multi-vitamin/multi-mineral taken every other day is good nutritional insurance.

Nutrition. “Optimal” nutrition and “adequate” nutrition are not interchangeable. The challenges we face in life, diseases, stress, aging, and injury make a difference in nutritional support needs. When you are pushing yourself hard, or over-stressed, you might need to take more.

Nutritional needs will also vary by your activity level. Athletes, regardless of age, gender, beginner or elite, can be influenced by better timing of nutrition. Appropriate training, paired with better timing of nutrients, can affect a more positive result of your efforts.

Working out. Target time for pre-workout supplementation with or without caffeine is 30-45 minutes. Some supplements

contain electrolytes, vitamins, minerals and/or amino acids to promote faster recovery and better endurance. Common ingredients in pre-training supplements are caffeine, betaAlanine, phosphate substrates, and Creatine. Many contain branched chained amino acid, Glutamine, Arginine and Citraline designed not only to facilitate recovery but to help impede muscle loss from high load exercise expression.

Water should never be overlooked. A person who does no training needs at least 64 ounces of water a day to maintain adequate tissue and organ functions. An individual who DOES train needs more. According to Kristine Clark, Ph., FACSM, director of sports nutrition for Penn State University Park, “Exercising 1.5 hours to three hours is long enough to warrant fluid replacement due to sweat losses.”

“Workouts over three hours will have an effect on sodium and potassium levels,” Clark says. “The more you sweat, the greater the need for an electrolyte supplement to help replace these lost micronutrients.”

Local athlete profile followup...

Todd Lubas My return trip to the Boson Marathon had all the factors in my favor of running a personal best; clear skies, 55 degrees, and the legs felt great. I was surrounded by a lot of fast runners at the start and I got a bit nervous when I saw a 6:06 mile pace at the third mile marker; but I reminded myself to run my own race and got back into a groove. As with all races, it had it's ups and downs, but I came down Boyleston Street to the finish with a big grin on my face because

I knew I beat my previous personal best by almost two minutes with a 2:52:29. I could not of been happier with my race and knew I gave it everything I had that day and the long winter of training paid off. In light of of the tragic events of that afternoon, the race, and even more so, the City of Boston, hold a very special place in my heart. I will be back in Boston next year to run in the greatest running tradition in one of America's greatest cities.

Post workout supplementation should focus on muscle recovery, in the form of protein; replenishment of fluid and electrolytes which can be found in sports drinks (not to be confused with energy drinks); and carbohydrates, (along with protein) should be consumed within two hours of the workout to reduce muscle damage and soreness.

Consumers are geting smarter and better educated about what they put into their bodies. But ermember, if something sounds too good to be true, it probably is.

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Local Athlete Profile

By Jennifer Seale

JESSICA GOCKLEY

Age: 32 Occupation: Interventional

Radiologic Technologist, Lancaster General

Hometown: Stevens, PA

J

essica Gockley, ultrarunner and cancer survivor, recently accomplished what very few people in the world will ever do– run and finish a 100 mile foot race.

MMT, or Massanutten Mountain Trails 100, in Virginia's Shenandoah Valley, is a rocky trail race that takes no prisoners.

An average of 40% of entrants never make it to the finish. But for Gockley, not finishing was not an option. She had something to prove, not only to herself but to all other cancer survivors that life does not end with the diagnosis. And she completed this feat just one year from her cancer surgery. “Running is my stress reliever.

It’s such a big part of my life.”say Gockley, a member of the Pagoda Pacer Running Club. “As a runner, setbacks happen, but nothing prepared me for this.”

In January of 2012, at the age of 31, Gockley was faced with the startling reality that she had cancer. The diagnosis - a carcinoid tumor in the left lung. “I had no idea what the future would bring, but I knew, coming out of it, I wanted to be able to run again.”

Active in her youth and a competitive cross-country runner in High School, Gockley learned at an early age “to listen to her body.”

Four months prior to her diagnosis, Gockley experienced bouts of shortness of breath. “It was definitely a concern. I had two races coming up, the Blues Cruise 50K and my first 50 miler, Stone Mill 50 in Maryland.” A quick trip to the doctor revealed nothing unusual so Gockley ran both races and finished with stellar times coming in 8th female overall at Stone Mill with a time of 10:40:43. “I felt really good running during both races.”

But ongoing symptoms persisted in the weeks to follow, and further testing revealed a carcinoid tumor in the left lung. Gockley had actually run her two prior races with a partially collapsed lung. Thankfully, the prognosis was good. Surgery was scheduled for a left upper lobectomy for tumor removal on March 9th, 2012.

“I literally felt like I was training for the biggest race of my life.”

Surgery was a success and a month to the day, she was back on the road. “I ran one mile that day. It was such an emotional mile.

I realized I had so much to be thankful for." Gockley was proactive with her recovery working closely with her doctors. “I literally celebrated every small milestone during my recovery, like getting off the couch, being able to raise my left arm over my head

36 Fitness Berks

and breathing!

All the simple things we take for granted every day.” Gockley’s first race, just two months post surgery, was the Beat Beethoven 10k. “It felt so good to run. I didn’t care what place I came in.

Gockley placed 3rd female overall.

Trish Dotson Cramer, fellow runner and close friend, was a confidant to Gockley leading up her surgery and the months that followed. “She was so brave and tough,” say Cramer. “And her quick recovery is a testament to her inner strength and how a strong body and mind can work together to heal.”

Gockley ran several other races in the months to follow, including one of her favorites the Bull Run 50 miler. But she felt a stirring for something bigger. “I wanted a way to celebrate my year of recovery,” says Gockley. “MMT was the ultimate challenge...a way for me to prove not only to myself but to others managing their own cancer or life circumstance that big goals are still possible." And on May 19, 2013, just one year after that inaugural post surgery mile, Gockley did just that! She crossed the finish line of MMT with a time of 33:10:21.“You have a lot of time with your thoughts out there,” says Gockley. “There were times when I was in so much pain I wanted to quit, but as soon as I would see my husband Jon and friends at each aide station, I know I had to keep going.”

Gockley’s feet were in constant need of first aide throughout the race and waves of nausea and sickness slowed her temporarily, but three things motivated her to push on, she said -her faith, determination, and her amazing crew which included Cramer and close friend, and pacer for MMT, Donnie Mengel. “I never had a second of doubt about her finishing,” says Cramer who was there at the finish. “She finished the race strong with the same grace, grit and guts that she battled cancer with. She is truly inspiring.”

Gockley says she see’s a triathlon in her future. Her motto: “What doesn’t kill you, makes you stronger.”

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