Fitness Berks Fall 2013

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

ARE YOU FIT TO RIDE? Horseback riding is becoming an alternative to conventional exercise

family fitness

Making it fun with those you love

driven to compete Bodybuilding, figure & powerlifting competition training

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Sunday, October 13, 2013

Introducing

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Cover photo:

October 2013

Susan Frankowski, Esq., and her 11-year-old Quarter Horse gelding, TH Bano Skipper Boy-'Riley.'

fEAtUrEs

10

Riding to Fitness!

20

Family Fitness Driven to Compete

14 in EvErY issUE

4 Calendar

Fitness Berks

Organic Goodness...

6

Motivational words from the editor Caroline Hill...................................................2 Training Organic Goodness........................... .............................................................. 6 What is Your Favorite Training Terrain? (Reader Poll Results)..................................8 Improving Athletics Through Chiropractic..........................................................13 Driven to Compete.......................................................................................14 Meet the Trainers.........................................................................................31 Staying Fit Riding to Fitness...........................................................................................10 Family Fitness..............................................................................................20 Hash House Harriers.....................................................................................24 Massage 101..............................................................................................26 Get Off the Couch.........................................................................................28

Local Athlete Profile Doc Vecchio..............................................................................32

mo tivational words f rom the editor

OCTOBER 13

Thomas Jefferson believed that all men were created equal; but we are all so very

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 Michael Yoder Asst. Track & Cross Country Coach Mike@FitnessBerks.com

different in our abilities, interests and goals. In this issue, we introduce you to activities that aren’t in everyone’s daily regime and are certainly different. They may not be something you want to try but hopefully you can gain an appreciation for each activity.

As a kid, I was in love with horses. My dad would appease my interests by dropping coins in the iron horse in front of K-Mart. I was fourteen when I finally rode a real horse.

I found a small barn close to where I lived, saved my allowance, and rented a horse for a couple of hours. The only instruction I received was, “stay away from the railroad tracks.” I talked a few friends into joining me, and after leaving the barn, we galloped

the horses across the fields, hooting and hollering and had a blast. No helmets, gloves Jennifer Seale Jennifer@FitnessBerks.com or special riding attire were used but we always made it back safely.

Christin Kelley Christin@FitnessBerks.com

So, in this issue, we provide information for some of the local barns in Berks where you can learn more about riding; and the gear girls will fill you in on all the proper attire and safety equipment you will need.

Muscles may or may not be your thing, but wasn’t Popeye always a hero along with Sly and Arnold. The bodybuilder physique may be extreme but it is a great example of what our bodies are capable of achieving given the proper nutrition, the correct workload, and the sufficient amount of time. We’ve shared insights from professionals in the bodybuilding industry, and if you can take one thing away from all of this, it’s the fact that if you want something bad enough you are capable of achieving it with hard work.

© 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.

So in some ways, Jefferson was right, we have equally been given this great gift of life.

So go find whatever it is that excites and intrigues you to be the best you can be; and make the best of your life.

C aro lin e 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.

OCTOBER

Thursday, October 17

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

Saturday, October 19

Dr. Jeffrey F. Zackon Memorial 5k Run/Walk Oley, PA 9:00 AM

Sunday, October 20

Camphill Challenge Starts at Kimberton Waldorf Schools 100, 50, and 25 mile routes Covered Bridges Ride Start/end at Tinicum Park in Erwinna, PA Monster Dash 5, & 5k Relay Montgomery County Community College, Pottstown, PA 9:15 AM

Saturday, October 5 Oktoberfest 5k-ish 5k Bar Crawl Allentown, PA 12:00 Noon

NOVEMBER DECEMBER Sunday, November 3

19th Annual Oley Valley Country Classic 10 Mile and 5K Oley, PA 9:00 AM

Shiver by the River 5k/10k Winter Race Reading, PA

Sunday, November 10

Media Mud Stain 5 mile & 10 mile race Ridley Creek State Park, Media, PA 10:00 AM

Sunday, November 10 Sprains and Strains 5K Run/Walk Reading, PA 10:00 AM

Thursday, November 28 Flippin’ Fun 5K Turkey Run Reading, PA 9:00 AM

Ghouls & Fools 6.5M

Saturday, October 5

Wednesday, December 4

Sunday, October 6

Sunday, December 8

Lights in the Parkway 5k Allentown, PA 7:00 PM

5k Run/Walk – Fall Blast Lititz, PA 9:00 AM

Shiver by the River 5k/10k Winter Race Reading, PA 11:00 AM

Blues Cruise 50K Trail Ultra Blue Marsh Lake Reading, PA 8:30 AM

Sunday, October 6

Kyle Pagerly Memorial 5k Run Reading, PA 9:00 AM

Saturday, October 12

Blueman Triathlon Blue Marsh Lake, Leesport, PA 8:30 AM

Saturday, December 14

Saturday, October 26 Ghouls & Fools 6.5M Reading, PA (Evening)

Sunday, October 27

Sunday, October 13

Ride Ataxia Philadelphia 5, 10, 25 and 50 mile route options

Pretzel City Sports – PretzelCitySports.com Pagoda Pacers – PagodaPacers.com

Oktoberfest – 13.1 Mile Race Philadelphia, PA 10:00 AM Fitzy’s Run 5k Run Wyomissing, PA 10:00 AM

m

Meetup.co

or a w people, tivities, ne e your favorite ac w ne r Looking fo hich you can shar website to w t group with eetup.com is a grea who enjoy M area ur yo hobbies? in ith others eet up! connect w ign up to m t you do. S scover: di d ul co doing wha u r groups yo he ot e Som y Fit Club cking • The Phill and Backpa high Hiking Le • Berks-

Tri Max Endurance Sports – trimaxendurancesports.com Berks County Bicycle Club – BerksBicycle.com

Run Santa Run 5k West Reading, PA 10:00 AM

Sunday, December 22 HumBug Bustle 5k Run Reading, PA 11:00 AM

Endurance Multisport – endurancemultisport.com Breakaway Sports – makebreak.com

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5

Reasons to buy organic stem beyond the nutritional benefits...

ORGANIC

By Jennifer Seale & Stacy Bashore-Steury

U

nless you are self-sustaining and grow your own food, the majority of Americans rely on purchasing their food from grocery stores, markets, and farm stands.

As consumers, it is within our right to know what we are eating–hence labels with nutritional information, calories per serving, expiration dates and location of where the food was processed, packaged or handled.

The information that consumers are NOT given is the how–how the food was grown and under what conditions. Is it fresh or months old? Did it receive pesticide treatment, antibiotics, growth hormones or genetic modification?

Making good healthy food choices should 6 Fitness Berks

not be difficult, but in the grocery store, residue, some which are resistant to washing. all food is not created equal.

Unless there is a sign or sticker on your produce that says “locally grown,” then your tomato may have travelled from Mexico, your bell pepper from Canada, and your berries from California. Neither local nor fresh.

Furthermore, as it relates to produce, unless the food item says “certified organic,” there is no way to know how your fruits and veggies were grown and processed.

RANDOM FACT Apples at the supermarket are sold nearly a year after harvest, and in an FDA study, nearly 98% will test positive for pesticide

Many weary shoppers, tired of reading labels and worried about the quality of their food, are giving organic food options a try. This is not to say you have to give up cheese puffs if that happens to make you happy, but taking ownership of what you put in your body, should be celebrated.

SO WHAT IS ORGANIC? Buying organic isn’t just nutritionally better for you. It’s good for the environment, supports the local farmer, and gives you peace of mind that you and your family are eating clean, non-altered, pesticide free food.

Certified Organic Food must pass a

variety of criteria before making it to your local market.

The USDA National Organic Program (NOP) defines organic as follows:

Organic meat, poultry, eggs, and dairy products come from animals that are given no antibiotics or growth hormones.

Organic food is produced without using most conventional pesticides; fertilizers made with synthetic ingredients or sewage sludge; bioengineering; or ionizing radiation.

Before a product can be labelled “organic,” a government–approved certifier inspects the farm where the food is grown to make sure the farmer is following all the rules necessary to meet USDA organic standards.

Companies that handle or process organic food before it gets to your local supermarket or restaurant must be certified, too.

On top of all that, organic food contains no artificial colors or synthetic flavors, including synthetic sweeteners. And, unlike prepackaged, ready to eat meals, there are no preservatives. Yay!

BLUE MARSH MARKET in Bernville, PA is a natural food store that sells natural, organic and local produce– minimally processed, wholesome food sans preservatives or dyes just the way it should be!

Blue Marsh Market offers information, sage advice and six eye-opening reasons why every consumer should buy organic.

SAY NO TO GMOs In order to be considered organic, the seeds planted by farmers cannot be genetically engineered. The term widely used to identify foods that are genetically modified is “genetically modified organism” (GMO).

GMOs are organisms that are genetically altered to produce a desired effect such as pest/insect resistance, drought and disease tolerant.

A few of the most common foods that are genetically modified are tomatoes, corn, soy, rice, potatoes, canola oil, and milk.

Labelling of GMOs in your food is not currently mandatory in the United States, despite the fact that more than 60 other countries in the world, including Japan and Europe consider GMOs unsafe and in some cases ban the production.

Organic farmers say no to GMOs and use natural methods of pest control to manage their crops. Better for the environment, better for the soil, better for you.

PESTICIDE FREE Pesticide application is a widely used practice in the production of conventional crops to manage pest infestation and disease.

In some cases, as with strawberries, the ground is treated before the seeds are even planted. At harvest, strawberries can have as many as 30 different pesticide residues detectable on it, making it one of the 12 most contaminated foods (or one of the “Dirty Dozen” ).

Organic farmers’ primary strategy in controlling pests and diseases is prevention through good plant nutrition and management through the use of cover crops and sophisticated crop rotations.

FREE OF SYNTHETIC GROWTH HORMONES Nonorganic meat, eggs, and dairy products often contain synthetic growth hormones, antibiotics and medication to prevent disease and spur growth.

For example, it’s common practice for conventional farms to give recombinant bovine growth hormone (rBGH) to dairy cows to stimulate milk production.

The use of these animal drugs in conventional farming is wide-spread and

ultimately ends up being ingested by you, the consumer, and your family.

Farmers that produce organic products are prohibited from using synthetic animal drugs, which reduces the intake of hormones and antibiotics that are unnecessary to the human body.

The feed provided to the livestock must also pass organic standards and be derived from organic soil.

PROTECT YOUR HEALTH Exposure to synthetic pesticides has been found to be detrimental to both adults and children. Children are particularly vulnerable to the impact of synthetic pesticides as their brain and nervous system are still developing.

The residues of synthetic pesticides found on conventional produce have been scientifically linked to ADHD, obesity, and some types of cancer.

By eating organic fruits and vegetables, the amount of synthetic pesticides in one’s body significantly decreases.

REDUCING EXPOSURE TO TOXIC GASES AND POLLUTED WATER Pesticide application releases toxic compounds into the ground, into our water sources and into the air. Pesticide drift affects non-farm communities and exposes residents to the toxic risks associated with exposure.

Properly managed, organic farming reduces or eliminates water pollution and helps conserve water and soil on the farm.

SUPPORTS ANIMAL WELFARE

Today, most farm animals in the United States are raised in confinement on huge industrialized systems that are more like factories than farms.

Organic farmers must maintain conditions that accommodate the health and natural behavior of the animal.

Buying from local natural markets, organic farms, or locating “certified organic” foods in the supermarket support the local farmer and is peace of mind for you, the consumer, that you know where your food is coming from, where it is grown or processed and, more importantly, how it was grown.

Fitness Berks 7

s Fitness Berk

reader peosulllts r

WHAT IS YOUR FAVORITE TERRAIN?

(TREADMILL, TRACK, ROAD, OR TRAIL) While the best running surface may be a personal preference, there are still benefits and drawbacks to each type. Whether you love to run on the treadmill, track, road, or trails, check out the pros and cons of running on these surfaces. Again, we turn to our readers for their insights...

Professionally speaking, it's hard to ignore that trail runners suffer from injury the least, especially those of a repetitive nature. The need for lateral flexibility and strength is enhanced by changing terrain of the trail, conversely the curvature of a road reeks havoc on pelvic stability (and subsequently knees) of the road runner. And while a treadmill can help with consistent stride turnover, your foot is striking on a moving surface, another set up for problems.

It depends on the mood or the goal of the workout–I tend to enjoy the trails more when I am either exploring or just going out for no reason whatsoever, while I like to do more roads or harder surfaces if I want to get a fast run in. I like to run when I travel as a means of exploring the area, and most times, I need to do this on roads as I cannot find public trails near where I am staying.

Mary Boggs Trails. Because A) I love the serenity of the woods; B) Eddy the Dog can run off leash; and C) I dont need to worry about getting run over by vehicles.

Bryan Moll You will never go wrong with trail (as long as you know where you are going!). There is always something neat to see or experience, and you keep yourself mentally sharp by paying attention as to where you are putting your feet (to avoid a rock, root, log, or rattlesnake)!

Philip Lechner Road. When training for a marathon I run a lot on roads to get faster and to get used to the pounding on the hard surface. When on vacation, I love to explore running through new cities. However, my favorite "Road run" is the paved bike path at Pennypack Park, Philadelphia.

Nature and easy running at its best.

Stephan Weiss

8 Fitness Berks

Rosemarie Rotenberger Trails definitely! Love the solitude, the shade in the summer, not having to inhale exhaust fumes, and the challenges!

Kara Ellis Trails. The Last of the Mohicans soundtrack just doesn't work for any other terrain. Beautiful scenery, fresh air, less injuries–is there a single reason to prefer something else?

Andrew Vogel Trails. Because it's less pounding on your body and it's more of a workout for your entire body. It seems to me people who run on trails are not as stuck on their pace but on having fun.

Miriam Salas

THE LAW OFFICES OF

SUSAN E. B. FRANKOWSKI, ESQ. FAMILY LAW COMPLEX DIVORCE LITIGATION SUPPORT, CUSTODY & RELOCATION WILLS, ESTATES & ESTATE ADMINISTRATION HOUSE CALLS AVAILABLE WITH NOTARY PUBLIC PROVIDED FOR ESTATE PLANNING MATTERS Susan standing with her 11 Year-old Quarter Horse Gelding TH Bano Skipper Boy-“Riley” Shown in Versatility, Ranch Pleasure and Trail classes

SUSAN E. B. FRANKOWSKI, ESQ.

Offstreet parking • Handicapped accessible

Trails. Because it's the best stress reliever for me. If I'm not focused on the moment and each stride, I risk injury. There is no better way to purge the stresses of the day, in my opinion.

Dave Lieb If I had to choose, I'd pick running on track. I'm

a little ADD and feel more comfortable and safe on the track so I don't have to worry about cars. I also like to work on time and this is the most accurate place to do it. The track is easier on the feet than roads and trail, and at my age (48), I like to prevent injuries so I can keep doing this for years to come. When I step on a track, I get

a sense of nostalgia and my heart quickens. Sometimes I pretend I'm Steve PreFontaine! I have a website I go to that gives me all the tracks in a certain zip code. If I know I'll be waiting for my kids for an amount of time, I look up a track near there–again, I don't have to worry how the roads or traffic will be.

Michele Walter

Personal Training We know that your path to wellness needs to be as individualized as you are.

Personal Training Packages Available Benefits of Training Slow down the aging process Strengthen muscles and bones Weight Loss Mental Health

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www.spineandwellness.org Fitness Berks 9

MANY PEOPLE THAT DON’T ENJOY WORKING OUT AT THE CONVENTIONAL GYMS ARE NOW TRYING HORSEBACK RIDING AS EXERCISE. ARE YOU...

FITto RIDE?

By Caroline Hill Editor, FITNESS BERKS

Meghan McWilliams and (Lisa Westcott’s) Royal Engagement competing in Pregreen Hunters at Radnor Hunt Club.

BY CAROLINE HILL

I

t’s a great way to get in shape and exercise different parts of the body and gain mental toughness as well.

When you begin any new sport, one of the first things you need to do is be in the right physical shape for it. Every sport uses different muscle groups and stretches new areas of your body, which means that you will concentrate on different exercises in order to get in shape. This is no different with horseback riding. Although people say the horse does all the work, anyone who rides knows that to be a good rider, you need to be an athlete, and riding requires a lot of fitness.

Horseback riding typically uses the following muscle groups: shoulders, triceps/biceps, abdominal muscles, back, inner and outer thighs, back of the calf.

Those interested in riding as an exercise option will first have to understand the

10

Fitness Berks

different types. At first, all the options and terminology are overwhelming. I could easily say there is Western riding and there is English riding but that wouldn’t do justice either. So here is just a very brief overview of the most popular choices, not including basic riding. Each discipline is unique in its gear and attire but those are all topics for another in-depth article.

A fine-crafted leather Western Draft saddle

to a of trail

English riding consists of: Hunt Seat. One of the classic forms of riding, is based on the tradition of fox

hunting. Hunt seat competition includes both flat riding and vertical fence jumping, where both the horse’s movement and form are judged. Equitation classes judge the rider’s ability both on the flat course and over fences.

Dressage. A multi-level

discipline in which the horseand-rider pair are expected to perform a memorized series of predetermined movements.

The highest-level dressage horses can be compared to the most highly developed dancers or gymnasts performing skilled athletic movements.

Barrel Racing. A timed event in which the rider negotiates the horse around a course of approximately 325 feet with three sharp turns around specifically-ordered barrels, without knocking any barrels over. According to Punch Haring of Bernville, “a good run would be fifteen seconds long. If you do the math...this is smoking fast.”

Western Pleasure. As it sounds, is

demonstrating your horse’s willingness and ease at responding to your commands.

Horseback riding as therapy

Dressage is known as the highest expression of horse training

Working with and handling a horse (weighing anywhere from 800 to 1200 pounds) and having it respond to your commands will increase your confidence.

Beginners are provided with a well-trained horse and are never left to fend for themselves.

David Rosenker, owner of Herd by a Horse (herdbyahorse.com) says, “Equine therapy, known as equine assisted learning (EAL) or equine assisted therapy (EAP), uses the horse in a setting with a mental health professional to help youth and adults deal with everything from anxiety, grief, trauma, and addiction.” So why horses? Because, horses are naturally intimidating! This creates an ideal opportunity to overcome fear and develop confidence; and provides insight into helping people cope with challenging situations.

Continued on page 12

Show jumping. Involves navigating a

course of jumps inside a ring or stadium and includes different levels of skill; from jumping low fences to significantly higher, more complex jumps. The horse-andrider pair are judged on the overall speed at which the course is completed and number of faults.

Cross-country jumping. A test

of endurance, skill and agility through a course involving natural obstacles including streams, banks and ditches.

Eventing (or combined training).

The combination of Dressage, a Crosscountry course and a Jumping course, and is regarded as a multiple-day triathlon for horse-and-rider pairs.

Western riding. If you’ve ever

attended a rodeo you most likely got a tease of Western riding; which, naturally,

originated from life on the ranch and encompasses several cattle events.

Cutting. The job of a cutting horse is to separate a cow from a small herd and with minimal assistance from the rider, prevent it from rejoining the herd.

Reining. Also know as Western dressage, is a competition in which the rider guides the horse through a pattern of circles, spins and stops.

The object of cross country equestrian jumping is to prove the speed, endurance and jumping ability of the true cross-country horse Fitness Berks

11

Bernville barrel racer Punch Haring has competed 8 times at the world finals in Augusta, Georgia. She made the finals four times; placing two of the times in the top 15.

Linda Furches, Owner/Trainer foxtalefarm.com Specialize in Hunter Jumper Linda also works with riders training in Dressage, Eventing and Endurance Riding Lessons are $40 to 50 based on time and group vs. private.

Trail riding available for current students.

Glory Springs Farm, Wernersville, PA

610-693-6310 Wendy Adams, Owner Rebecca Weik, Trainer Beginner through Advanced Hunter Jumper Lesson horses available and indoor riding area and clinics.

Lessons begin at $35.00, for half hour private.

Clinics and summer camps available.

Heron Mead, Robesonia, PA 610-488-8978 Kari Stenberg, Owner/Trainer heronmeadfarm.com Specialize in Dressage, Eventing and Jumping First time students welcome. $50 for private lesson 1 hour ($240 for 6-pack)

Other physical and mental health benefits Some of the healthy benefits of horses include more than just being in the saddle.

If you don’t mind getting down and dirty the barn chores alone incorporate many complex movements. Shoveling stalls, pushing wheel barrows, throwing hay bails and carrying water buckets all sound like good old fashioned cross training to me.

People that spend time around horses develop a deep sense of trust with the horse, which consequently leads to a greater capacity to trust other people. A seasoned horseback rider will also develop great sensory integration with their surroundings, developing alertness, and be able to perceive and handle emergency situations better.

Sign me up! How do I get started?

In Berks County, we have a vast selection of barns and riding stables; each with their own attributes to offer. While the hobby can get expensive, I know many young riders who have done barn chores to help pay for their lessons. Golfing, skiing and boating can be expensive hobbies too, but if you enjoy them, the cost is secondary.

12 Fitness Berks

Many local stables offer lessons and you don’t have to own a horse. Lesson horses are available at many facilities, and are usually horses that are mature, well-trained and safe to ride. Lessons are available at group rates or private lessons.

At some facilities, you can lease a horse, which provides the joy of having a horse to ride, without the responsibilities of ownership.

Check out our listing of a few of Berks local equine facilities and what they have to offer. You may want a lesson or two to prepare you for a ride on the beach while on your vacation, or it could be the start of a new adventure. It’s never to late to explore that childhood curiosity and you’re never to old to start.

Below are a few of our local stables:

Trail Rides with current students Lesson horses and leasing available.

JC Cutting Horses, Boyertown, PA

610-689-8285 John Costa and Jann O’Leary Costa, Owners jccuttinghorse.com The are not a boarding stable yet train Western disciplines. There is a Relax and Ride Program designed for the person who wants to de-stress and enjoy the benefits of horses.

Three Bays Farm, Reading, PA

610-916-0359 Janet and Neil Citron, Owners/Trainer threebaysfarm.com Lesson horses and leasing available Disciplines include Dressage, Cross Country Polo and Basic Centered Riding Lessons start at $35 for 30 minutes

Valley Mist Farms, Oley, PA

D-Bar-W, Adamstown, PA 610-987-0222 717-484-4769 Tobey McWilliams, Owner/Trainer valleymistfarm.com David & Alexandria Weber, Owners Specialize in Hunter Jumper (beginner to dbarw.com advanced ages 4 years and up) Lessons available in both English and Western Lesson horses available, Basic safety classes Riding

Foxtale Farm, Oley, PA

Indoor and outdoor rings for all weather riding

610-987-9309 Leasing available

to back and neck problems. Still others are athletes. For them, Chiropractic care has not only provided comfort, but also improved their athletic performance.

Here’s what some world-class athletes have to say about chiropractic care:

Improving Athletic Performance Through Routine Chiropractic Adjustments

By Dr. Patrick Borja, DC Some sports are high-impact, and place a significant level of stress on the spine. Even those who participate in low-contact sports, such as golf, tennis, and bowling, place great strain upon their bodies.

F

or this reason, they, too, can benefit from regular spinal adjustments.

For example, soccer, gymnastics, wrestling, and football can place as much stress on the body as an auto collision.

This creates trauma on the spine, and can move vertebrae out of alignment.

The misalignments can interrupt nerve transmissions that branch out from between the vertebrae. The results of these subluxations include a limited range of motions, headaches, inflammation and soreness, and slower recovery following minor injuries. These and other side effects impair an athlete’s performance.

In this article, we’ll explain why spinal adjustments are important for athletes, and describe the benefits they offer. You’ll learn how the vertebral column influences much of an athlete’s performance on the field, golf course, and in the water.

The nervous system controls every activity in the body by sending and receiving nerve messages. It is protected by vertebrae, the bones of the spine.

When the spine is in its best structural position, the nerves are protected and optimal communication exits between the central nervous system and the rest of the body. The vertebrae of the spine are susceptible to certain stresses and forces, which can cause them to lose their proper position. These minor misalignments of

the spine, which are known as vertebral subluxations, cause nerve interference and weaken the entire structure of the spine. Athletic training can often jar and misalign the spinal column because the spine is at the center of the body. Impact to the legs, feet, head, shoulders and torso often radiates to the spine.

Doctors of Chiropractic detect and correct vertebral subluxations by physically adjusting the spine. This restores the spine and nervous system to a more optimal level of function, which maximizes the body’s performance and healing potential.

Anyone who engages in athletics can benefit from regular Chiropractic checkups to ensure that their spine is balanced and free from structural stress and subluxations. When the spinal column is brought into balance and alignment, the body’s biomechanics (posture) are maximized.

Over the last few decades, the value of Chiropractic care has become increasingly clear as more patients suffer the results of spinal subluxations. Adjusting the vertebral column has relieved tension and pain for millions of people. For some, newfound comfort has allowed them to return to their jobs without the pain they once endured. For others, relief has meant they can enjoy the active lifestyles that were becoming more difficult due

“You obviously cannot compete at your fullest if you are not in alignment and your body cannot heal itself properly if your spine is not in alignment.”

Dan O’Brien, Olympic Decathlete “Chiropractic has really helped me to keep my body in line to help my body recover.”

Cris Carter, former NFL wide receiver “Chiropractic has helped keep me injury free–that is half the trick to staying in competition.”

Lee Labrada, Mr. Universe “The best way to use Chiropractic is not only after injuries, but before they occur.”

Arnold Schwarzenegger, 7-time Mr. Olympia

Athletes have also discovered that Chiropractic care allows them to achieve an optimal level of performance when training and competing in their respective sporting events. A proper biomechanical structure allows athletes to achieve and maintain their optimal level of performance safely and naturally.

There is a growing body of research and case studies which clearly show the relationship between Chiropractic care and athletic performance.

Up to this point, we have presented the benefits of chiropractic therapy mostly in the context of treating and avoiding sports injuries. But the value of therapy extends much further. Even those who do not actively participate in sports place constant stress upon their spines during the course of a typical day. This causes the vertebrae to gradually become misaligned.

As a result, you may experience chronic back and neck pain as well as many other impairments. A professional chiropractor can adjust your spinal column, and restore your body’s natural processes.

Fitness Berks 13

Body buildi n g , f i g u r e & p o w e r l i f t i n g c o mp e t i t i o n t r a i n i n g

your training more successful by feeding nutrients to your muscles and many new training methods and techniques to make an athlete more competitive.

Bodybuilding

Kurt Borgman has been training for more than 20 years in an effort to build his physique by adding muscle, shaping it and purging it of excess fat.

Driven to

H

ave you ever wondered what it would be like to train for a powerlifting, bodybuilding or fitness competition? As you can imagine it takes strict discipline, devotion and determination to be successful at the regional level let alone at the national level, as the caliber of competitors has

14 Fitness Berks

By Dave Groscup really increased in recent years. There are strict training and dieting regimens for bodybuilding and fitness competitions and specialized equipment needed for modern-day powerlifting meets.

There are many new nutritional supplements available to help make

The first sport we will take a look at is the sport of bodybuilding. Some say that it isn’t really a sport at all because the competitors aren’t shooting a puck, dunking a basketball or hitting a home run. Not so says local pro bodybuilder, Kurt Borgman. Kurt has been training for more than 20 years in an effort to build his physique by adding muscle, shaping it and purging it of excess fat. His efforts have won him several regional bodybuilding titles and a pro card, most of them with the NABBA, an international bodybuilding federation, known for producing tough competition.

I recently asked Kurt to outline his contest preparations with me in an effort to see just what it takes to become a bodybuilding champion.

When preparing for a particular contest, Kurt establishes an outline consisting of diet, training and posing routine practice. He uses this to time his preparation, which is based on the number of weeks before the upcoming contest.

For instance, 12-16 weeks before the contest, he puts himself on a strict diet consisting of chicken, tuna and vegetables.

He only eats carbs right after he finishes training to replenish his energy which was used up training. Six weeks before the contest he begins cutting all sodium from his diet. Two weeks before the contest he adds sodium back to his diet and is now

Body building, f igur e & p o w e r l i f t i n g c o mp e t i t i o n t r a i n i n g

eating only a small amount of carbs. He spaces out his meals so he is eating 5-6 meals a day, something that many health experts recommend for weight (fat) loss.

For the final 1-1/2 weeks he increases his sodium and water intake, drinking three gallons of water daily. His schedule looks like this: Week prior-Wednesday through Saturday he drinks three gallons, Sunday two gallons, Monday and Tuesday 1/2 gallon, Wednesday 1/4 gallon and Thursday and Friday he only sips water.

This is in an effort to “trick” his body into thinking that he is still drinking large amounts of water. The morning of the show he will eat a fair amount of a simple carb such as pizza. This pulls water into his muscles making them appear larger while leaving little water under his skin.

“This really shows the cuts and striations of my muscles,” says Kurt. “Many guys misjudge the timing of this carb loading prep and end up looking puffy and fat even though they may have a low fat percentage.”

He takes several supplements though all of them are in powder form instead of pills. He takes L-Glutamine, fish oil, L-Arginine and BCAAs but stays away from Creatine as he says that causes too much water retention right before a contest. L-Glutamine is great for muscle recuperation, L-Arginine helps the pump and BCCAs or branched chain amino acids are the building blocks of muscle fibers.

His training consists of 12-16 total sets using 4-5 different exercises for larger muscle groups such as legs, chest and back while he uses 6-12 sets divided into 2-4 exercises for arms, shoulders, abdominals and calves. All of this keeps him in the gym for 1-2 hours per training day. Most sets are taken until he hits muscular failure, when he is unable to complete any more full reps in the set.

The week of the show he trains his legs on Wednesday for the last time and ends all training on Thursday so that he has time to fully recuperate for the show.

Kurt stressed to me the importance of proper posing practice to harden the muscles and make his posing during the show seem effortless and natural. To do this he practices posing for 30 minutes twice per week.

Bodybuilding shows are divided into two parts: prejudging and the evening show. During the prejudging the competitors are evaluated by the judges for size, vascularity, symmetry and conditioning, or low fat levels.

This is done by using a round of mandatory poses using side-byside comparisons of the athletes.

Kurt stressed the importance of finding which poses make your physique look the best and making sure to angle those poses toward the judges to allow them to see your muscles to your best advantage.

Two days prior to the show he begins to apply spray tan to darken his skin, which would look pale under the bright stage lights otherwise. Right before hitting the stage he sprays Pam on his skin and spreads it out to give his body the shiny appearance one needs to effectively showcase your muscles.

All of the scoring is done during the prejudging and the winner chosen. The evening show is where the competitors get a chance to show off for the crowd using their own custom posing routine, which lasts for 90 seconds and is set to the music of their choice.

Figure Brenda Simmon is a former female bodybuilding and fitness champion and has even been a promoter of local bodybuilding contests. She now trains other women to prepare them for figure and bikini competitions.

Her program begins twenty weeks prior to her client’s show. She has her client eat very clean, in other words, a diet consisting of six meals per day of whole

foods and a couple of protein shakes.

She feels that it is very important to eat healthy fats because of their ability to help rid the body of excess fat. At this point she has her client begin 40 minutes of cardio per day in addition to weight training.

Training takes place in the gym using six training days in a row followed by one rest day.

Each muscle group is trained using five exercises with four sets of 8-12 reps each.

At 12 weeks before the show, diet consists of four ounces of lean meat, ¼ cup of carbs and one teaspoon of healthy fat such as fish oil or olive oil.

Cardio takes place for 45 minutes in the morning and 45 minutes after the last meal of the day. The step mill is the tool of choice for this as it effectively works the buttocks and legs, two difficult areas for women.

Posing practice is important in her program as well and takes place for twenty minutes each day to make sure each pose is hit correctly and becomes natural. Two days before the show Brenda applies Protan to her client, which is a type of dye designed to build a dark, full tan so the competitor isn’t washed out under the stage lights.

Continued on page 16 Fitness Berks 15

Body build i n g , f i g u r e & p o w e r l i f t i n g c o mp e t i t i o n t r a i n i n g

technical requirements and more visit http://www.usapowerlifting.com/aboutus/ USAPL%20Rulebook-2013_1.pdf.

David Groscup is a local, experienced personal trainer and author. He can

be reached at 610-301-4352 or www. personal-resistance-trainer.com. He has authored several books which are available at: www. amazon.com/author/ davidgroscup.

The night before the show the diet consists of a 12 oz. New York strip steak with one white potato and the morning of the show two pancakes and a 4 oz. steak are eaten while avoiding the intake of any water.

She stresses the need to make a strong impression for the judges because each competitor only gets 60 seconds to pose during the prejudging. All of the judging takes place during the prejudging while the evening show is there for the fitness competitor to show off her figure to the crowd using a 90 second routine.

Powerlifting Mike Dorman was always a naturally gifted powerlifter, having bench pressed 405 lbs. while in 10th grade. After he got bitten by the “iron bug” he enthusiastically began training and shifted his attention toward powerlifting and worked hard at improving his bench press, deadlift and squat lifts.

The world of powerlifting has changed dramatically in the years since Mike began training with the addition of “shirted” competitions which use single, double or three ply bench shirts that fit really tight on the lifter’s chest and compress while the bar is lowered in the bench press causing a spring effect which helps the lifter lift more weight. Though this is a very popular piece of equipment there has been a strong resurgence of non-equipped lifting called Raw Powerlifting. While Mike does use a bench shirt to remain competitive during a meet he prefers to lift raw in the bench press but regularly uses a squat suit and a full body suit, which help him lift more weight in the squat and deadlift.

There are strict rules for lifts during competition such as no bouncing of the bar during a bench press, no going below knee level during the squat and no reversal of movement during the deadlift. For more information on the 16 Fitness Berks

Physique competitor Crystal Lutz understands the basic obstacles to success and how to overcome them.

We Are Here To Pump You Up! Bodybuilding for physique and athletic performance

By Brad Purfeerst utdoor season is six months away will look at the best way to maximize and already most athletic types are gains and keep them. already in the gym planning their 1. It doesn’t take long hours in the Winter and Spring. If you want to look gym to build and maintain success. your best and reach peak performance by Consistency is the key. Rotating muscle Memorial Day, it’s time to get started! groups and working out minimum four

O

The key to being ready is not just training.

It is in preparing your body in advance.

Nutrition cannot be understated here.

Your physique is capable of tremendous change if you simply understand how your body works and give it what it wants. First you need to understand the basic obstacles to success. They are easy to overcome if you know what they are!

Caveat #1: We love fitness and performance but lose it quickly if we don’t train very consistently. Your body is always trying to return to its lowest state of use.

What you achieve your body takes back in short order if you do not keep progressing.

The saying here is “The best way to gain is to not lose.” You build much faster if you can avoid those incremental losses. So we

days a week with good intensity for 45 minutes a day will get you results. Guys, fewer reps with more weight for size.

Ladies, more reps with less weight for tone. You can build and maintain on a few hours a week!

2. Use a “pre-workout” drink. They boost mental and physical intensity to maximize every workout. They are also fantastic on the bike or run.

Caveat #2: Your body will steal from your muscle if you are not getting enough protein in your diet. Muscle fiber is also an instant fuel source in exercise. This depletion is where most of your soreness comes from. Try to get about a gram of protein per pound of bodyweight per day. You need a steady

Body building, f igur e & p o w e r l i f t i n g c o mp e t i t i o n t r a i n i n g

diet of it to gain strength and tone.

1. Whey protein powders are the easiest and most cost effective. One scoop is equal to four ounces of meat or cheese and doesn’t need to be refrigerated.

2. Muscle is made of several proteins but two are critical. Branch Chain Amino Acids (BCAAs) and Glutamine. To

increase muscle, these need to be added, before and after the workout. Any vitamin store can help you with this.

3. Timing is critical. Suck down your recovery drink immediately post workout as the body does most of its construction in the next 45 minutes. Hold off on the brewski for that long, as recovery is

sabotaged til the alcohol leaves your system.

It sounds simple because it is. Incorporate these tips into your diet and workouts, then watch your physique and performance reach new levels!

Bodybuilding and Fitness Competition Prep This is an overview of bodybuilding, figure or bikini competition pre-contest preparation. It is not a diet or a weight loss plan and is not recommended without proper nutritional consultation.

By Brenda Simmon

T

o get a body ready to show on stage for competition is a process that starts about twenty weeks out from a show. Feeding the body is one of the primary keys in successfully developing muscle and that takes about six to seven meals a day. During off-season, meals consist of about eight ounces of protein, half-cup carbohydrates, and one tablespoon of fat. Most vegetables are considered a free food and can be eaten at any time. Consuming at least one gallon of water per day and three tablespoons of a soluble fiber is crucial. The body needs the fiber to pull the protein into the muscle. At 12 weeks out, intake is reduced to 4 ounces of protein, quarter-cup carbs, one teaspoon for each meal.

The eating regimen must be complemented by gym time. With one day of rest, lifters will be in the gym for six days lifting as heavy as they can, working each body part with at least five exercises. Each exercise will consist of about four sets with 8 to 12 reps per set.

Another key factor to changing the body is to add cardio exercise to reduce fat. This could start anywhere from 12 to 20 weeks out from a competition based on the individual.

According to Brenda, “Bodybuilding is a very selfish sport and consists of lifting, eating and sleeping. They become your

priority and other things will get left out of your day.”

Shows (or competitions) are always on a Saturday. In the weeks preceding the show you will be busy getting ready with things such as buying your suit. Most bathing suits have to be custom made and cost around $250. You have to tan at least 4 to 5 times a week. The lights are so intensely bright onstage if you do not have color you will be washed out. In days prior to the show, you will also require additional spray tanning. (dying with Protan).

You also have to practice posing every day so when you are on stage it’s easy and natural.

Ten days out from the show is when they start to water load. Starting with two gallons a day for five days and then gradually tapering that until the last glass of water at 6:00 pm the Friday evening before the show. This process tricks the body into thinking it has plenty of water and then when it realizes it needs water the skin has started to cling to the muscle, making the muscles stand out even more.

It’s now Friday at 6:00 p.m., you have had your last bit of water and now its time to

eat. Brenda would eat a 12 ounce steak and one potato dry, no water. For breakfast on Saturday two pancakes and four ounces of steak. No water unless you absolutely needed it and if so, just sips or you could chew gum.

Prejudging is done in the morning and you have about 60 seconds to show your stuff. Decisions are made during prejudging. By the time the night show arrives and your friends and family are there to watch, the decisions have already been made. The night show is all about glitz and glamour.

Fitness Berks 17

Body build i n g , f i g u r e & p o w e r l i f t i n g c o mp e t i t i o n t r a i n i n g

After pre judging Brenda would eat about half of a burger and french fries and still no water. For the night show, you have 90 seconds to show the judges what you’ve got for the last time and then you find out where you place. The most profound statement Brenda made and what the biggest

take-away the audience should capture from this is...

“You have to feed your body to keep it burning efficiently.

You can create a fat burning machine within your own body with correct proportion of proteins, carbohydrates and fats that are appropriate for your body and your activity level.”

was particularly interested in Figure, which is judged on the athleticism of the physique. The women should have muscularity with separation but not excessive muscle mass or visible striations.

Local Competitors Take The Fitness Stage Erin Huber (Leisey) 2006 Upper Ohio Valley Overall Figure Champion

E

rin Huber (Leisey), a 2002 graduate of Reading High School and a long-time resident of the city, began her athletic career at a very early age. Beginning with competitive acrobatics and swimming, Erin’s parents Robin and Timothy Leisey (of Reading) spent countless hours commuting to her practices and traveling all over Pennsylvania for competitions. Looking for a new challenge, at the age of 14 Erin decided to combine her acrobatic and aquatic abilities and joined the Reading High School diving team. By her sophomore year she was Central Penn League champion and held the title the following two years. During her senior year, Erin was also the District 3 1-meter diving champion.

She made the life changing decision to pursue her diving career at the University of Pittsburgh, and ultimately made Pittsburgh her home. At the age of 21, Erin met her future husband, Geoffrey Huber, who was a long-time competitive bodybuilder.

He began preparing for his next competition shortly after they met. Pursuant to supporting him through the 12-month extreme diet and grueling training schedule, Erin attended her fist bodybuilding competition. She was surprised to learn that there are many other categories in the body building arena. She

18 Fitness Berks

Erin immediately began to search for what would be her first figure competition.

Utilizing Geoffrey’s extensive knowledge in weight training and nutrition along with her resources from working at Bally Total Fitness throughout college, she began her fitness journey.

In April of 2006 Erin competed in the Upper Ohio Valley Bodybuilding, Fitness, and Figure Contest in Weirton, West Virginia. She placed first in her height class, which qualified her for the overall competition where the winner of each height class is compared. To her complete astonishment, Erin was named the 2006 Upper Ohio Valley Overall Figure Champion. It was at that moment Erin realized her passion for nutrition and weight training would always remain an essential part of her everyday life.

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rystal Lutz has been a certified personal trainer at Colonial Fitness in Sinking Spring since 2010. She has been training for and competing in Physique Competitions since 2007, at the age of 19. Crystal began her pursuit of competition while a student in art school. She was inspired during life drawing classes while exploring how light defined the body’s shape and form. She left art school shortly thereafter to train for competition and become a certified fitness trainer.

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Since 2007, Crystal has competed in seven fitness, or physique, competitions. She won her class, Fitness A, at the 2012 NPC Big Cat Classic held in Allentown, PA, qualifying her for entry into the NPC Team Universe Competition held in July 2013. She fared well enough in her first national competition to learn there is more work required to continue competing at that level.

For a diet and training regimen leading up to competition, Crystal chooses a high protein/low carb diet, omitting dairy, bread and salt. She consumes nearly two gallons of water throughout each day, then dehydrates within a few days before competition to lose the water weight. She does a high intensity, 30-45 minute cardio regimen first thing in the morning, six or seven days a week, followed by heavy weight training four or five days a week. She’ll then do a second round of high intensity cardio routines later in the day. Crystal complements her training with the AdvoCare line of supplements, including MNS MaxC, for appetite control; Catalyst, for muscle preservation; and SleepWorks, for sleep recovery.

Crystal credits much of her success and motivation to her great support team that includes trainer Duane Curley, the entire staff at Colonial Fitness, her lifting partners, Kevin Krause and Nicole Charlanza, her hairstylist, Kim Lubas, and her dearest friend who recently passed away, Craig R. Wagner.

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Stephanie Myers (l) bikes with her mother, Jo Painter, on Mother's Days. The two are pictured here on a biking trip to Dinosaur Rock in Mt. Gretna, PA.

By Susan Shelly

Fitness We live in a time when people seem to be always running to the next thing, looking at their phones, never paying attention to the people around them or exercising. Getting active means becoming more in line and in touch with our body and mind. Making it fun is the key to staying consistently active and, therefore, seeing great results in our health–and there’s no better way to do this than with those we love.

20 Fitness Berks

K

aitlyn Bitting of Sinking Spring is just 10 years old, but she has already earned bragging rights to a triathlon first place in her age group. Kaitlyn, who with her sister, Morgan, 6, swims year round with the Albright Aquatic Club, learned the joys and value of exercise from her parents, Christine and Don. “Don and I are both really into health and eating well and exercising, and we’ve taught our daughters to do the same,”

Christine said. “I feel that pushing Christineand said.

“I feel thatyourself pushingis not yourself challenging yourself and challenging yourself is not only good for you physically, but mentally, only good for you physically, but mentally, as well. We wanted our daughters to get as well. wanted daughters to get that at aWe young age.”our It turns out that that at a young age.”

It turns out that experts agree with Christine. Members experts agree with Christine. of the Association for AppliedMembers Sport of the Association for Applied Sport Psychology Psychology report report that that physical physical activity, activity, especially when performed especially when performed with with others, others, not not only only builds builds strong strong bodies, bodies, but but helps helps children children to to learn learn teamwork, teamwork, leadership leadership skills skills and and how how to to make make good good decisions. decisions.

And, experts assert, families And, experts assert, families that that exercise exercise together together not not only only tend tend to to be be healthier, healthier, but but also also benefit benefit from from family family members members spending time together spending time together.

Several other members of Berks County families shared their thoughts about exercising and staying fit with spouses, children and parents.

A Father-Son Climb to the Top of Mount Kilimanjaro John Gallen of Wyomissing and his son, Nat, 15, recently returned from a trip to Tanzania, where they climbed to the top of Mount Kilimanjaro, the highest mountain in Africa. The adventure was the realization of a goal they’ve shared since Nat was seven and read a book about Tanzania. Preparing for the sevenday climb wasn’t easy, John said, but was remarkably gratifying, as it allowed the father and son to spend a lot of time together, working toward a common goal.

“As a family, we like to set goals,” John said. “This one took eight years to get to, but we did it.”

Careful and complete preparation for the climb was particularly necessary, as Nat was diagnosed with cystic fibrosis,

an inherited disease that affects the lungs and digestive system, at birth. “We knew we’d have to plan carefully and make sure we were ready,” John said. “We did some altitude climbing and hiking in Colorado before making the trip to Africa.”

Hiking has been a tradition in John’s family for generations, he said, and is his go-to method for staying in shape. Hiking to the top of Mount Kilimanjaro with his son, however, was, indeed, the realization of a dream.

Biking Provides Chance to Relax and Stay in Touch Stephanie Myers, 30, often bikes with her mother, Jo Painter, and stepfather, Mike Hohl. The activity not only challenges

Fitness Berks 21

Jo Painter with her husband, Mike Hohl, at Dinosaur Rock in Mt. Gretna, PA. them physically, but provides time to enjoy one another’s company. “It really brings us together,” Stephanie said. “It gives everybody a chance to have a conversation and spend time together. That’s important to all of us.” Family members benefit both physically and mentally from biking. “I think every one of us does it not only because it makes your body feel better, it also makes your brain feel better,” she said. A teacher at Wyomissing Hills Elementary School, Stephanie experiences a busy daily schedule, as does her mother, a well-known Reading radio personality and general manager of WEEU. Taking time to bike together gets them out of their routines and gives them time to relax. Biking together on Mother’s Day has become a family tradition, but Stephanie enjoys all of their rides together. “It’s nice to have time to catch up,” she said. “I so very much enjoy the active time with my family and the memories that it gives us.”

Training for a Common Goal Keeps Mother and Daughter Connected Susan Ross of Morgantown began training for her first triathlon at the request of her daughter, Emily Ross, 25, who lives outside of Albany, New York. Emily had recently had a baby and decided that she needed a new challenge–one that she and her mother could share. “Forty-two hours of labor and a natural delivery had quite an impact on her,” Susan said. “She decided that we should take on a challenge together.”

That was two years ago, and since then the mother-daughter 22 Fitness Berks

team has completed two sprint triathlons and numerous 5Ks. Another triathlon is planned for this fall, and next year they hope to complete a half marathon in addition to other races. Although they train separately, it keeps them connected as they compare notes and plan for future events, Susan said.

“Not only does it keep us connected, we keep each other motivated,” she said. Racing with her daughter gives Susan a strong sense of accomplishment and empowerment, made even more special because it’s shared. “The feeling of accomplishment and empowerment after finishing a hard race is even more amazing when you’ve shared the experience with your family,” she said.

Four Children and Parents Share Lifelong Love of Exercise Patti and Bryan Page of Sinking Spring have always been physically active, and their four children, who range in age from 28 to 23, grew up running, hiking and biking along with

their parents. “We’ve always been on the go and we just started dragging them along with us,” Patti said. “Our oldest traveled around Europe with us when he was six months old, and our youngest was camping in a tent at two months old.”

All of the children: Kevin, 28; Tim, 26; Nicole, 24; and Leah, 23, participated in track and cross country in school, and have remained fit and active as they get older. A family highlight was during 2010, when the whole family, along with six friends, participated in the Hood to Coast relay, a 200-mile Nikesponsored foot race that takes runners from the foot of Mount Hood to Seaside, a town located along the Pacific Ocean. The event, which raises money for the American Cancer Society, was physically demanding, Patti said, but well worth the effort. “We just had such a good time,” she said. “It was a great event to do as a family, and something that we’ll never forget.”

Quigley, a husband and father of two children, Sean (r) and Conner (l), says his fitness routine has changed since having children, but now his motivation to stay healthy has transferred to his family.

healthy eating came on while in Med School. “My Anatomy Lab was a turning point for me. Once I saw the internal effects of unhealthy eating, my whole perspective on wellness changed.

Fitness, from that point on, was not only about working out, but also about eating well.”

Quigley, a husband and father of two children, Sean (3) and Conner (1) says his fitness routine has changed since having children, but now his motivation to stay healthy has transferred to his family.

“I want to be around and active with my kids as they grow and setting a good example for them is equally important,” he says.

“I set aside time for my own personal workouts but incorporate my family into my routine as much as I can. Our family hikes on the trails near Neversink Mountain are great. The boys are learning to love the outdoors as my wife and I do.”

Quigley manages to workout at least one hour a day, seven days a week despite his busy work and home schedule. “You have to make your workout part of your daily routine,” he says. “Plus the mental benefits of fitness are huge. It’s a great stress reliever and helps me stay focused.”

“Fitness is a continuum,” says Quigley. “It’s not an occasional activity, not if you want results.” This may be the physician talking, but Quigley seems to live by this rule.

“I am a firm believer in the ‘practice what you preach’ methodology. If I have an interest in helping people achieve health and wellness in their lives, then I better be a good example of that myself. And I feel that I am.”

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Dr. Quigley, of Exeter township, has been active in sports and fitness his entire life. A tri-sport athlete in high school and a collegiate tennis player, Quigley learned the value of keeping in shape at an early age.

“The irony is,” he says, “although I was in good physical shape in my youth, I wasn’t healthy. My diet was horrible. I ate what I wanted without thinking about how it might affect my health and my performance.”

Dr. Quigley, now a physician, says the light of awareness to

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Fitness Berks 23

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By Michael Yoder

H

ave you ever been outside and caught sight of a gaggle of runners, girls and guys alike, all clad in red dresses? Maybe you have seen a crazily dressed group running up your road or through the field behind your house yelling,“On On!” Perhaps you have been out for a walk and noticed white flour clumps or Xs on the ground. Seeing any of this may make you wonder who are these people, and why do they look like they are having so much inane fun.

The band of merry revelers having all this fun is the Hash House Harriers, or Hashers for short. Hashing all began in 1938 in what is today Kuala Lumpur, Malaysia. A group of British officers and expatriates were looking for a way to pass time and to get some exercise. Most of their meals and their social activities were held in the building called the Hash House. Also some of the original Hashers lived there. One day they decided someone would lay a trail and the others would follow it. This was fashioned after the British paper chase. It grew into a very popular event. Harriers are runners in British lingo, and since they met in the hash house, the group became known as Hash House Harriers.

24 Fitness Berks

The original Hashers carried the idea back to their homelands and soon there were Hash House Harriers groups, fondly referred to as Kennels, popping up all over the globe. Today there are approximately 2028 Hash groups in 185 countries worldwide. In the United States there are 458. The Reading Hash House Harriers was formed in 1984 with the first Hash run in the Wyomissing area.

With the Reading Kennel, the “ceremonial” start to every Hash is commonly referred to as a Pre-Lube, when the Hashers meet, enjoy one or more adult beverages, and circle up to have the Grand Master introduce the Hares for the day. The Hares then explain Hashing to any newcomers to the group. The Hares who have laid the course will use flour to make symbols, such as a dot, X, F, BN, SN, or HHH for the Hounds to see as they try to stay on trail. For example, when Hashers see a flour dot, they yell, “On!” letting the rest of the pack know that we are heading in the right direction. If the Hounds come to an X called a check, it means that the trail may go in any one of four directions. If they

come to an F, it is a false trail, so they have to return to the check and try another direction. If a Hasher sees HHH, he or she yells, “On On!” signifying that he or she is on the right trail. The rest of the pack echoes the “On On!” to let the slower runners catch up. When the Hounds happen upon a BN or SN, they know that there is Beer Near or Shots Near. The trail may lead to stops at bars; it all depends on where the Hares want the Hounds to go.

A typical trail is approximately three to six miles, sometimes shorter, sometimes longer. The trail length and terrain all depends on who volunteers to be the Hares and how creative they are. A good trail will have many checks and false trails that will keep the pack together. Grave yards, rail road tracks and heavy brush (shiggy) are qualities of a good trail. The more adverse the conditions, the more the Hashers like it. Hashing can even be done on bicycles. That is called Bashing, which has the same rules as Hashing but using bikes.

The Hash trail always ends at the après, otherwise known as the circle party, where all Hash business for that day takes place. Hash business includes activities like namings, down-downs, accusations, and announcements of upcoming events.

Earning one’s Hash name is a pretty big deal. First time Hashers are referred to as New Boots or Virgins and are called “Just whatever his or her first name.”

Eventually all Hashers will earn a hash name by doing or saying something silly. Sometimes names are not so flattering; that depends on what the Hasher did or said and who dubs the name. What is interesting is that there is a story behind every Hash name. Some of the Reading Hash names are Girlie Boy, Tidy Bowl, Decoy, and Swamp Thing.

Down-downs, usually cups of beer, are given out to celebrate good things like a birthday or for being the Hare.

Yet down-downs can be punishment for doing goofy things like being first in or last in at the après. No one has to drink if they do not want to. Water or soda is an alternative or someone else will do the down-down for you. Accusations are the minor offenses for which other Hashers can call each other out.For instance, someone may get called out for carrying a cell phone when the rule is no technology on the trail. Accusations usually lead to a down-down for the accused. The more accusations, the more

down-downs, the more down-downs, the more uproarious laughter by the group!

Once the accusations are exhausted, the upcoming events are announced and the group dispells.

Hash groups celebrate milestone events such as their founding anniversary, every 100 Hash runs, and usually a Hash group has at least one event that is their premier run. Some of the well known Reading Hashes are the Anniversary Hash, the day break 4th of July Hash, and the Santa Hash in December. There are also themed Hashes and many Kennels have a Red Dress Hash that is usually a charity event. The Red Dress Hash requires every Hasher to wear a red dress, and many

stops along the way are designed so that runners of all levels can enjoy themselves.

It’s best not to have any expectations at a hash other than to have fun. Hashes can be a good workout if runners push and run all the checks and false trails. We run in all types of weather, on all types of terrain, and all year long. All ages are welcome but you should be over 21 years old. There is no membership but for every hash there is a small fee or hash cash, of $5 or $10. Most major cities have Hash groups. If Hashers are traveling, they can simply Google the city and Hash House Harriers to find out the local kennel’s website which will list dates, times, locations and contact information. All are welcome Kennels always love to have outof-towners join them. In fact, sometimes they even offer their homes for visiting Hashers to crash after the après.

Hashers are definitely a different breed, and hashing might not be an activity for everyone. One has to be pre warned that Hashers sometimes push the limit of what is perceived as socially or morally acceptable.

They are rarely politically correct, and often refer to themselves as a drinking club with a running problem.

times the guys will wear wigs and accessorize. It is always a blast to see who arrives wearing what to these Hashes!

What is important to remember is that Hashing is not a race. In fact Type-A race clothing or race T shirts are frowned upon by Hashers. Hashing is simply a fun way to get together, get outside, and enjoy a run. The nature of the trail and the

For more information, check out Hash House Harriers on the web. The Reading Hash House Harriers can be found at www.readinghash.com or look them up on Facebook.

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PREGNANCY MASSAGE Pregnancy Massage can help the expectant mother to relax, relieve back pain, reduce swelling, decrease anxiety and depression, and facilitate easier labor.

SPORTS MASSAGE Sports Massage is sport specific for the competitive athlete as well as fitness enthusiast who is active and works out often. The focus is on preventing and treating injuries and improving athletic performance, helping athletes prepare for and recover from strenuous workouts.

MASSAGE

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By Karen Stork, RN, LMT, CPS, CLT RN Therapeutics

Most people associate massage with visions of a relaxed, spa atmosphere and soft, calming music. While the majority of massage takes place in these settings, there is more to massage than relaxation alone.

S

ome of the benefits of massage are to reduce anxiety, fatigue and depression, improve blood pressure and sleep quality, increase circulation, relieve headache pain, improve range of motion and joint flexibility, decrease neck and back pain, spasms and cramping, manage stress and relax and soften injured, tired and overused muscles. There are more than 250 variations of massage therapies. Some therapies use lotions or oils. Some techniques can be performed fully clothed. Ask your massage therapist which techniques would be appropriate for your goals, expectations and medical conditions. Massage can be a beneficial adjunct to chiropractic care and physical therapy. Some of the most common massage therapies are:

SWEDISH MASSAGE Swedish Massage is the most common form of massage therapy in the United States. It involves the therapist using long, smooth gliding strokes across the skin with kneading and compression that are focused on mostly superficial layers of muscle using lotion or oil. The client is usually partially undressed with underwear 26

Fitness Berks

on and is completely covered by a sheet with only the body part being massaged that is uncovered at any one time.

AROMATHERAPY MASSAGE Aromatherapy Massage is Swedish massage with the addition of one or more scented plant oils (essential oils) mixed in the massage lotion to create certain effects such as relaxation, energizing, stressreduction, balancing, etc. Lavender is a popular essential oil for relaxation.

THAI MASSAGE Thai Massage is also called Thai Yoga massage because the therapist uses his or her hands, knees, legs and feet to move you into a series of yoga-like stretches. No oil is used and the client is fully dressed.

MYOFASCIAL RELEASE Myofascial Release involves superficial or deep pressure into restrictive connective tissue (fascia) that limits motion and causes pain. Trauma, inflammatory conditions and surgical procedures can create tensile pressures on pain sensitive structures.

"Massage is not just for pampering or fluff, it is an essential part of your total wellness. In China all hospitals have a wing designated for massage.

It releases toxins, loosens muscles, helps alleviate aches and pains, especially back and shoulder. Plus it is essential to total mind, body and spirit wellness."

Christal Wentzel Shape Smart Wellness Spa

REFLEXOLOGY

HOT STONE MASSAGE

Reflexology is sometimes called foot massage and involves applying pressure to certain points on the foot or hand that correspond to specific organs and systems in the body.

Hot Stone Massage is good for people who prefer a lighter massage pressure.

Heated, smooth stones are placed on certain points on the body to warm and loosen tight muscles and balance energy centers in the body. The hot stones can also be used as a massage tool by the therapist.

ROLFING (STRUCTURAL INTEGRATION) Rolfing manipulates fascia and muscles to help you stand straighter and move better.

The pressure is often deep and usually takes 10 sessions to produce results.

CRANIAL SACRAL THERAPY Cranial Sacral Therapy uses a very light touch (about the weight of a nickel) to assess, balance and release restrictions in the soft tissues that surround the central nervous system.

"Through the healing power of massage, clients obtain relief from numerous physical ailments such as chronic neck and low back pain, headaches, arthritis, carpal tunnel and plantar fasciitis.

The calming effects on the nervous system help with sleep related issues, high stress levels, anxiety and fatigue."

Christina Sczepkowski Director of massage therapy at Valhalla Health & Fitness Club

SHIATSU Shiatsu is a form of Japanese bodywork that uses localized finger pressure held for 2 to 8 seconds in a rhythmic sequence on acupuncture meridians to improve the flow of energy, calm an overactive sympathetic nervous system and help the body regain balance.

"Massage therapy helps clients out of pain caused by structural imbalances and overuse injuries with painfree treatment."

Sandy Wagner Sensory Concepts

NEUROMUSCULAR THERAPY Neuromuscular Therapy is a method of assessing, treating and preventing soft tissue injuries and chronic pain with treatments that utilize specific massage therapy, flexibility stretching, trigger point release and home care to eliminate the causes of most pain patterns, balancing the musculoskeletal and nervous systems.

"Having been a practicing massage therapist in the Berks County area since 1997, I have seen people receive remarkable results utilizing massage therapies.

The vast array of modalities available allows one to really personalize sessions to achieve the desired results.

You can definitely enhance your quality of life by including massage therapy in your regimine. Consult with a local therapist to see how this can be beneficial for you."

Christine DeLucia LMT Enjoy Life Wellness/Colonial Fitness

DEEP TISSUE MASSAGE Deep Tissue Massage targets the deeper layers of muscle and connective tissue with slower strokes across or with the grain of the muscle fibers to treat chronically tight muscles from postural problems, repetitive strain and injury recovery.

Consider massage a necessary piece of your health and wellness plan. Budgeting your time and money for bodywork at consistent intervals is truly an investment in your health.

Fitness Berks

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28 Fitness Berks

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Meet the

TRAINERS...

Colonial Fitness started in 1979, as Colonial Racquetball Club and has grown to have one of the most extensive full-service health clubs in the area for the last 32 years. Our purpose is to provide Berks County residents, of all ages and abilities, with a supportive approach to exercise and lifestyle improvements through unique programs and services, in an exceptionally clean & safe environment. We provide the best in health and fitness services to our members, including: racquetball, wallyball, handball, individual and group fitness and the best instructors / trainers in Berks County. We are Berks County's Fitness Leader!

Here are some of the fantastic trainers who help make the fitness goals of their clients...a reality!

Elaine Forry

Personal Training Director WITS certified since 1998 Group Fitness Director AFAA certified since 1997 Specializes in Functional Integrated Training; Body Weight Training; TRX Suspension Training and Plyometrics.

Training tips: Fitness is NOT seasonal. To maintain excellent health, energy and strength it is necessary to follow a consistent regimen of exercise and healthy eating. Perform exercises utilizing large muscle. Try body weight training, TR X Suspension Training, plyometrics, etc. in an effort to improve core strength, making daily activities easier. Short on time? Try a 30-minute, high-intensity workout and get SUPER FIT, SUPER FAST! Need motivation? Work with a certified personal trainer one-on-one, with a buddy, in a small or large group.

I strive to keep the workout fun and effective to achieve the best possible results and to create a positive experience for my clients.

Millicent “Mitch” Huggett

Lynn Herlihy Personal Trainer

ISSA Certified (International Sports Science Assoc.)

Senior Fitness Certified TRX Certified Golf Conditioning Specialist

Northeastern University: BS Physical Education/Athletic Training Ace Certified

Training tips: Commitment =

Results: As we move into the holiday season many clients find it hard to get to the gym. Don’t Stop! Substitute your standard workout with a 30 minute small group personal training workout. It’s a high intensity workout, incorporates the latest fitness trends, caters to all fitness levels, affordable and continues to burn fat long after the workout.

Start your day with a nutritious breakfast followed by 4-5 small meals throughout the day. See your trainer for nutrition ideas!

Try to stop eating 2 hours before bed so the digestion process does not affect your sleep and recovery.

Training tips: One of the

most important things I can say is DIETS don’t work! Proper nutrition, weight bearing exercise and cardio, is what it takes to lose weight and maintain a healthy lifestyle. Change comes slowly, so don’t get discouraged. Some tips to get you started in the right direction: Eat slowly-take at least 20 minutes to eat your meal.

Put your utensil down between mouth fulls. You’ll eat less!

Eat until you’re 80 % full.

Eat protein with every meal and snack. A serving size of protein is the size and thickness of your palm.

RT. 724 Sinking Spring, PA www.chbsports.com 610.777.7801

Fitness Berks 31

Local Athlete Profile

By Jennifer Seale

DOC VECCHIO

Age: 33 Occupation: Physical Education, Health and Strength Teacher, Governor Mifflin High School; FCA Club Advisor (Fellowship of Christian Athletes)

Hometown: Shillington, PA

D

oc Vecchio, coach and teacher at Governor Mifflin High School and NCAA All-American Wrestler, has dedicated the past 10 years doing what he loves to do best...teach kids to love and appreciate fitness.

Vecchio teaches Health, Physical Education and Strength classes at Mifflin and is Mifflin’s JV Football and JV Wrestling coach.“I knew at a very young age I wanted to teach in some capacity,” says Vecchio whose father and two brothers are also teachers.

“I had exceptional coaches and mentors who taught me the value of honest hard work and it paid off." Vecchio, a Mifflin and Penn State graduate, participated in football, wrestling and track in high school, focusing solely on wrestling in college.

“My first two years wrestling at Penn State were rough. It wasn’t until my Junior year that everything clicked,” says Vecchio. “ I made the decision to put all my focus on the goal of being the best wrestler I could be." His determination was rewarded, and in 2002, Vecchio earned All-American honors during the NCAA Wrestling Championships, “All-American was definitely a goal I was striving for, but I wasn’t sure it could truly happen." Vecchio credits his coaches at Penn State for instilling in him the value of focus, determination and hard work.“They were some of the most positive, hardworking, toughest men I have ever met. They took fitness to a new level, in my eyes. You don’t just show up and do the work.

You show up and give everything you’ve got, every time. They truly inspired me to be the best I could be.” Vecchio uses this coaching strategy with his own students. “Coaching isn’t just about teaching kids how to exercise or how to play a game. It’s empowering kids to believe in themselves.

"Whether I am coaching or teaching gym class, I try to stay positive and strive to make exercise as much fun as possible by changing up the routines and by making each workout unique.

And you have to practice what you preach. That’s very important to me.” Vecchio works out 5 days a week before school, typically incorporating a mix of cardio, weights and circuit training.

But Vecchio, who participates in the conditioning drills at the end of practice, admits, “My workouts help me stay ahead of my players. It’s a vital component of my coaching strategy. Beating

32 Fitness Berks

me gives them something fun to work for.”

Though Vecchio teaches at the high school level, he firmly believes that kids need to be introduced to exercise at a very young age. “Kids are naturally Doc, his daughter, Maya, and wife, energetic. They Sarah, a personal trainer at Valhalla don’t just love to Health & Fitness exercise, they need to exercise.

Sedentary is becoming the new norm. Plant the seed early, however, and exercise will be a lifelong gift,” he says.

In order to encourage this focus on physical fitness, Vecchio created The All-American Wrestling Camp, a summer camp designed for wrestlers of all skill levels in grades K-9. The camp, which began nine years ago, encourages a strong work ethic but is infused with fun. “It’s my hope that these kids will be inspired to make exercise a habit.”

Vecchio brings in some of the top wrestlers in the state to help out during the week long camp. He is now offering to his young athletes what was available to him as a child.

“My dad was truly my best teacher, and he still is,” says Vecchio.

Vecchio’s father, Dominic Vecchio, continues to coach Mifflin's high school Football team.

“I have always been in awe of his natural ability to work with his players. He has a vested interest in every kid and they respect him.”

“My dream is to offer that same inspiration to my daughter and the kids I now teach and coach.”

GOOD THINGS COME TO

THOSE WHO SWEAT.