Tired of the same old hectic holiday shopping? JOIN US AT THE 8th PHILLYFIT BASH with over 75 vendors for fit, fun, healthy shopping! There’s something for everyone!
The
8th Sunday November 30th 11:00-3:00 at Bucks County Community College 275 Swamp Rd. Newtown, PA 18940... located inside the gymnasium
INDOOR EVENT We’ll even gift wrap your items while you mingle through the event!
Join our fitness challenge! Enter to win tons of prizes. Competition to include push-ups, sit-ups, pull-ups How many can YOU do in 2 minutes? TONS OF ENTERTAINMENT! -
Live 8 piece jazz band Break-dance competition Rock wall climbs Dance team performances
TREAT YOURSELF TOO! - De-stressing Area * Free Massages * Holistic Healing Tips * Yoga Classes * Acupuncture * Raindrop Therapy * Essential Oils Demonstrations - Beauty Makeovers *Hair *Make-up *Manicures/Pedicures - Wine Bar and TONS of healthy foods!
BRING YOUR KIDS! - Moon Bounce - Face Painting - and exercise demos just for them!
HELP OTHERS! - Blood Drive - WAGS Animal Rescue - Adopt a furry friend in need right from the bash! Live pets on site ready to go! - Portion of BASH proceeds go to their charity - Healthy cooking lessons/demos/meal planning - Screenings from local hospitals - Healthy Pet Station - Raffles, samples and tons of giveaways! - Fitness Classes to try - Talk to our celebrity trainers and nutritionists
VENDORS WELCOME: Cost is a nominal $325 per booth (add $50 for electric). Approx. 10x10 area.
Contact Info Email- Jami@Phillyfitmagazine.com
215-396-0268 CHECK OUT PIC’S of our past bash events at www.phillyfit.com
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July/August 2008 I 215-396-0268 I www.phillyfitmagazine.com
PhillyFIT I 3
Why are we the
Best
Chiropractic Office for Sports Injuries?
We offer a variety of sports-specific therapies that are designed to get you well and performing at your optimal level. They include: • Active Release Techniques™ - This massage based deep tissue therapy addresses injuries to muscles, tendons, ligaments, and fascia, and is used by trainers and physical therapists for college and professional sports teams. Dr. Grozalis is one of the only doctors located in this area who is certified in this technique. This technique was recently featured on "The View" with the therapist for the NY Giants. • Neuro-muscular Re-education - This is another soft tissue therapy geared specifically to athletes that addresses strains/sprains, shin splints, and healing fractures. • CranioSacral Therapy - releases tensions deep within the body to relieve pain and dysfunction. It can improve whole-body performance by helping the body naturally unwind. • Myofascial Release/Trigger Point Therapy - Our certified massage therapists and doctor use this technique to break up scar tissue and increase range of motion. • Laser Therapy - This therapy has been used by professional sports teams for years to drastically speed up healing time and promote healthy cell growth.
• Sports-Specific Rehabilitation - We use traditional physical therapy exercises combined with specific pilates exercises on the mat and reformer to increase range of motion and strengthen the healing area to prevent re-injury. Along with the above unique therapies, we also utilize traditional chiropractic manipulation and traditional physical therapy modalities such as ultrasound, TENS, heat/ice, and kinesio taping in your treatment plan. Dr. Grozalis specializes in treating sports-specific injuries by using a combination of unique treatments geared toward athletes. She has been very successful in rehabilitating many high school and college athletes in the Bucks County area, as well as treating "weekend warriors".
Dr. Jennifer S. Grozalis
The Total Wellness Centre of Yardley 680 Heacock Road, Suite 204 Yardley, PA 19067
215-321-9798 www.totalwellnesscenterofyardley.com
WINTER 2008/2009 INFORMATION MEETINGS PHILADELPHIA COUNTY Chestnut Hill Hospital 8835 Germantown Pike Board Room Philadelphia, PA 19118 Mon, July 14 – 6:30 pm MONTGOMERY COUNTY Wissahickon Valley Public Library 650 Skippack Pike (Rt. 73) Blue Bell, PA 19422 Tues, July 15 – 6:30 pm DELAWARE COUNTY The Running Place 3548 West Chester Pike Newtown Square, PA 19073 Wed, July 16 – 5:30 pm BUCKS COUNTY Bucks County Free Library 150 South Pine Street Doylestown, PA 18905 Thurs, July 17 – 6:30 pm CHESTER COUNTY West Chester Municipal Building 401 East Gay Street Council Chambers West Chester, PA 19380 Sat, July 19 – 10:30 am
DELAWARE COUNTY Healthplex Sports Club 194 West Sproul Road Springfield, PA 19064 Mon, July 21 – 6:30 pm
DELAWARE COUNTY High Road Cycles 165 West Lancaster Avenue Wayne, PA 19087 Tues, July 29 – 6:30 pm
PHILADELPHIA COUNTY Crowne Plaza Hotel 1800 Market Street Philadelphia, PA 19103 Wed, July 23 – 6:30 pm
BUCKS COUNTY High Road Cycles 73 Old Dublin Avenue Doylestown, PA 18905 Wed, July 30 – 6:30 pm
MONTGOMERY COUNTY Abington Memorial Hospital 1200 Old York Road Beardwood Auditorium Abington, PA 19001 Thurs, July 24 – 6:30 pm
PHILADELPHIA COUNTY Whole Foods Market 2001 Pennsylvania Avenue Garage Parking ONLY Philadelphia, PA 19130 Wed, July 30 – 6:30 pm
DELAWARE COUNTY Ridley YMCA 900 South Avenue Secane, PA 19018 Thurs, July 24 – 6:30 pm
CHESTER COUNTY Chester County Library 450 Exton Square Parkway Exton, PA 19341 Thurs, July 31 – 6:30 pm
BUCKS COUNTY Holy Family University 1 Campus Drive Newtown, PA 18940 Sat, July 26 – 10:30 am
KICKOFF PARTY – PHILADELPHIA AREA The Radnor Hotel 591 East Lancaster Avenue St. Davids, PA 19087 Thurs, Aug. 7, 2008 Information Meeting starts at 6:00 pm - Kickoff Party starts at 7:00 pm
MONTGOMERY COUNTY REI - 200 West Ridge Pike Conshohocken, PA 19428 Mon, July 28 – 6:30 pm ••••••••••••••••••••••••••••••• WALK OR RUN, HALF OR FULL MARATHONS, 100-MILE CYCLE RIDES TRIATHLONS
4 I PhillyFIT
July/August 2008 I 215-396-0268 I www.phillyfitmagazine.com
It’s a whole-body, fun, addictive, low impact workout... Have you given up on your exercise resolutions for this year? Are you bored with the same old workout routines? How about something fun and exciting to help you stay in shape?
TRIKKE
the fun and exciting way to exercise. Up to 20% more effective than jogging!
What's a Trikke? Trikke (pronounced trike) Trikke three-wheeled cambering vehicles are human powered machines that utilize Trikke Tech’s patented 3CV technology to allow a rider to propel a chainless, pedal-less device forward without ever touching your foot to ground. This elegantly simple construct provides a stable 3-point platform that leans into the turn with the rider while all three wheels remain in contact with the ground. A rider may reach speeds of up to 18 mph on flat ground, ride 50 miles in one day, and climb the steepest of hills (with practice!). Trikke’s design allows the rider to naturally engage his entire body throughout the ride. Legs are active for balancing and shock-absorption and arms punch for power-thrusts and hang on for stability and control. The Trikke 3-wheeler allows you, the rider, to feel the miracle of your own body and mind working in graceful unison. The bi-products of the ride are joy, health, fitness and a renewed appreciation for yourself and your life.
Trikke, one of Time Magazine’s best new inventions, is the answer you’ve been looking for. To Find out what all the buzz is about, call 215.279.9293 or visit our website at
WWW.TRIKKEPHILLY.COM 13 BYBERRY RD., HATBORO, PA 19040 July/August 2008 I 215-396-0268 I www.phillyfitmagazine.com
PhillyFIT I 5
publisher’s page
The Sandwich Generation. For millions, it’s not about eating a Hero, IT’S ABOUT BEING ONE.
The other day, I was chopping some celery, when the kitchen phone rang… “Hello?” “Ah, yes hello ma’am. This is Margie Witherspoon calling on behalf of the campaign for Hillary Clinton. How are you today ma’am?” “How am I? How am I?” I hesitated for a split second. “Okay, I’ll tell you how I am. Margie, from the minute my eyes open in the morning at 6:00 am until the second my head hits the pillow at night, I’m constantly running, doing, worrying, anticipating, trouble-shooting. I’m whipping up meals and changing diapers. I’m dropping in on my parents to make sure they are ok. I’m cleaning bathroom floors (You know they should really make bigger toilet bowls for teenage sons…and husbands for that matter.) I’m picking up every last Cheerio off the floor that my devilish little daughter flung from her highchair. And in between all of this, I’m thinking of hitting Victoria’s Secret later to buy some Very Sexy Body lotion, and hoping that it’ll make me feel Very Sexy when applied later tonight. You know, that time of day when every single last bone in my pushed-to-the-limits body is begging for some zzz’s. But no, I won’t even have time to put on the lotion, let alone test ride its effect on the male libido. I’ve got to pick up my son Darion from double baseball practice and promised my son Derek some quality time to discuss the Pimp-My-Ride Auto Shop he’s been wanting to open at just twenty years of age! And then, there’s this magazine – PhillyFIT – Have you heard of it? The deadline is looming for the next print run and I still have to lock down a few advertisers and need to edit some articles. Oh shoot, I totally forgot about scheduling a photo shoot for the cover! To top it off, I simply haven’t had time to review and approve mock-up layouts mostly because I’m here chopping celery. The guys just love my low-fat chicken salad recipe, Margie. Uh, do you even know how much food they go through!?! We’re talkin’ four trips to the supermarket every 6 I PhillyFIT
Photo by Joe Chielli Church Street Studios
week on average. Do you know how much gas that eats up? Do you know how high gas is now? It’s insane. I think about buying a pair of sunglasses at Target on a whim, but then, stop myself. Darn – I’ve got to fill ‘er up today. The PhillyFIT truck may as well be a Hummer! Lipstick, those smoothie shakes I like – all just impulse items of yesteryear – now just day dreams, Margie. I’m telling you, everyone should go on a diet now that food costs are soaring too! We are all bound to get really skinny and walk and bike everywhere, instead of driving. You know, I really don’t have time to talk to you Margie, I have a lot of people I have to…” “PhillyFIT, you say?” “Yes Margie, that’s the one – PhillyFIT. Geez, I’m a living, breathing specimen of hypocrisy Margie! I’m not fit. Well, not as fit as I’d like to be or used to be just a year ago! Sure, I’ve managed to lose the baby fat, but my forty-one year-young bod is constantly being pushed and pulled in so many directions! I’ve got this yummy little blue-eyed newborn glued to my hip
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24/7. We just hosted a weeklong wellness retreat for the magazine. Last month we finished another record-breaking PhillyFIT Bash…barely squeaking by with NO RAIN and through it all – I’m committed to always being there for my ten-year old star athlete. Then there are my New Year’s resolutions. A half year later and those resolutions of working out religiously no matter what – well, sometimes I’m overcome with sheer exhaustion, sometimes I’m just overwhelmed with all the day demanded of me. I’m only human, Margie. Sometimes I…I… “Oh dear, it looks like I may have called you at a bad time. Maybe we will try to call you back later when – ” “We? Call back! Call back? Where’s Hillary? I’d like to talk to her? Can you put her on the phone, Margie? It’s 3:00 pm, the phone is ringing and I’m having a mini crisis?” “Well ma’am, I’d love to put her on but she’s –” “What? She’s getting her nails done? Trying on pantsuits? Dining on lobster salad with a light lemon-poppy dressing?” “Why no ma’am, she’s busy preparing to be the next leader of the free world.” Then it hit me like a medicine ball. She must be part of the “Sandwich Generation” too. Surely she has to juggle being a Senator, a mom, a wife…and she has time to hit the campaign trail! I can surely find time to hit the running trail too! I mean the kind where it’s okay to let them see you sweat. The next time I get into a debate with my Nike’s, I’m going to win by a landslide. I’ll negotiate with the negative, third-world demons in my mind and I’ll go to war on my rare, but sometimes bad attitude. I think I’m actually more tired due to lack of exercise! If that’s not a motivator, I don’t know what is. My running mate? That’s easy. My running mate through life, my husband Lloyd, is always there, no matter what – during each little mini crisis. He recharges my taxed batteries. Whether it’s about calming me down at night with his big outstretched arms as I snuggle into his body (spooning is the best) or stealing those very important moments of intimacy on the fly – we try to grab them whenever we can…(Um, 3:00 in the morning works!) Going to sleep at night has become the highlight of my entire day (Something this type-A, super-charged sort-of-athlete, mother and business women would have never confessed at an earlier time in her life. But now I realize that, well, um…darn it, I’m only human.) I truly believe that those intense, cocoon-like sleeps with Lloyd are keeping me sane through all the nuttiness of being stuck in the Sandwich Generation. We are not a society of hero eating gluttons. We are the heroes – timemanagement wizards and tornados of energy that get through each and every day with gusto…and when we get tired, we need to find that inner strength, the one fueled by love of others and love of one’s self. I’ll just say it. Cuddling with Lloyd gives me the connection I need to face the next day. I know, totally corny, but I am Ms. Pac Man and he is the energy booster in the corners that I must consume.
I am going to figure out what is exhausting my energy and fix it. I’m going to get my butt back on track. I know that my other sandwich buddies understand that sometimes we forget about ourselves in taking care of others. I got too caught up in car pools and forgot about my pool – the one that now has me swimming forty-five minutes, twice each week. Slowly, I will get that level of fitness and energy back, you can count on that (or I can count on that, I am just telling YOU so that it holds me accountable). Heck, I’m a public advocate of this stuff, an ambassador of good health, right?! Now, I ask you…won’t you join me? That’s right. I’m reaching out to the 250,000 readers of PhillyFIT to jump on the fitness trip with me, again! Push your limits as I push mine. Let’s make this summer NOT a time for dumping workouts for Chipwhich’s and funnel cake. Let’s forego eight-hour stints lying on the beach in a semi-comatose state, and instead, try to walk from AC to Longport. (I’ve done it many times, even several months prego, and what’s thrilling is who you bump into along the way! First loves, old schoolyard friends, prom dates from hell and maybe that curmudgeon boss of yours… in a banana yellow Speedo!) Despite feeling a bit pooped out lately, I have this underlying inspiration that is even MORE dominating. I don’t really know where it’s coming from, and almost hate to bring it up to jinx myself. It’s the desire to turn over a new leaf. Not just any leaf, but one that get’s me out of the all-consuming sandwich. It is exhausting being smushed by two slices of thick and hearty reality day in and day out. This leaf is going to take my life to a new energy-infused level. I’m going carve out time and find that coveted balance that has been missing. How? By bringing my old passions to the forefront (free spiritedness, heading out to a party on a whim, going at it all night and not worrying about next-day consequences). I’m going to take my crazy, zealous brevity and mix it with my new passions (being a modern wife, rockin’ mom to three and being proactive about environmental concerns/yes, I am in the midst going green, slowly...but surely). I’m going to move past the fatigue and say adieus to negative influencers (people and things) that get in the way of achieving rock-hard abs. I may be part of the sandwich generation, but I now understand that juggling everyday demands and stress is part of the journey of life. Gas prices go up, but they come down too. Everything is cyclical. Maybe one day, my best pal in the world, Derek (my twenty year old), my to die for Mr. Darion (my ten year old) and the newest darling, little Savannah, will take care of their crazy mamma while maintaining a career of their own. They all give me inspiration now and I hope I give them inspiration then – to welcome the sun each new day and to find balance of mind-body-soul. See “Four Steps to Achieving Balance” by Julie Fuimano in this issue; she’s become a “fav” contributing writer of PhillyFIT. Reading it might just have you reaching for the stars too, and your Nikes. “Hello, Hello…You still there, Margie? Do you believe in change?” “Yes, I’m here! And yes…yes I do.”
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SIDEBAR
Sandwich Gen Tips. Are you a part of the Sandwich Generation? If so, you’re not alone. About forty four percent of Americans between the ages of forty-five and fifty-five have aging parents or in-laws. Sixty-four percent of caregivers are employed full-time or part time. That translates into more than an estimated seven to ten million adult children who are caring for their parents and their kids simultaneously. Here are some survival tips that have helped me. Remember, if your health is jeopardized, it will surely impact others who depend on you so don’t forget to put yourself first. Take that bubble bath, go on that neighborhood walk to nowhere and listen to Madonna’s new album. Making time for numero uno is paramount. Be honest. Let your kids know of the current situation. Just sit with them and have a heart-toheart or “family meeting.” As a group, openly discuss the responsibilities you are facing and how their understanding and support is so vital. Be factual, not emotional. That is the key. Be anticipatory. Talk with your kids about their future plans and discuss if these plans need to be tweaked to fit the new situation. This might include Johnny attending a local university in order to help out on the home front, rather than studying abroad, for example. Set realistic expectations and confront fears. Let your family know you are there for them and that taking care of your parent or parents will not affect the love that you have for them. Sync up everyone’s schedules on a family wipe-board, making sure to carve out QT for all. Sometimes putting a special lunch in writing will make it happen! Express your love, even though sacrifice is apparent. Many parents feel very guilty about aging and tend to hide their true feelings. It’s hard for dad to admit that walking up the stairs has become an arduous task when he’s always been a pillar of strength throughout your life. Welcome your aging parent or parents to the household at any time and let them know you are in no way feeling they are a burden and let them know you are doing your duty towards them. If the situation were reverse, of course they’d be there for you. That’s what family is. That’s what family does.
Foster an inclusive environment. Making dinner? Let mom peel the potatoes, let the little ones get in on the action too! Try to find activities like cooking, going to the movies or even attending religious services all together! Perhaps plan a picnic in the park, remember how much we loved that as kids?
Create a non-intimidating forum where everyone can express himself or herself freely. Think about having a standing “family night.” Perhaps this is an evening around a board game, a backyard barbeque or maybe looking through old photo albums. Add a bit of structure. Have everyone write down thoughts, challenges or just plain statements of love and read them out loud.
Celebrate together. Big game? Birthday? (UNO’S is our family’s personal favorite celebration place), Unbelievable report card? Father’s Day? These are all cause for celebration. Even life’s small victories should be noted and revered.
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PHILLYFIT family Published by: Jalynn Concepts Publisher: Jami Appenzeller-Yancey Assistant to Publisher: Faith LaRosse Art Design: Buxmont Media Copy Editors: Heather Hoehn, Bev Appenzeller Distribution Manager: Jim Appenzeller Cover Photogography: Photo of Dana by Bill Mason Photography, PhillyFIT 5k photo by Sharon Shipe Photography, Photo of Dr. Faust Provided Editorial Research: Beverly Appenzeller Calendar Of Events: John Beeler Ad Sales: Jami Appenzeller jami@phillyfitmagazine.com Rita Henry ritahenry@phillyfitmagazine.com Julie Cohn cohnj@aol.com@aol.com Barb Samuel barb@phillyfitmagazine.com Intern: Ali Baier Editoral Photographer: Bill Mason Services & Accounting: Accounting Plus Services (Yardley)
All inquires are welcome... Call us NOW! 215-396-0268 Toll Free: 866-PhilFIT (866-744-5348) Fax: 215-396-0288 www.phillyfitmagazine.com Jami@phillyfitmagazine.com Advertising Deadlines: Reservations for the Sept./Oct. 2008 issue: Aug. 5, 2008 Ad Copy Due By: Aug. 10, 2008 Payment Due By: Aug. 5, 2008 PhillyFIT Magazine is a news magazine with emphasis on health, fitness and leisure. PhillyFIT Magazine is printed bimonthly, distributing 50,000 magazines to more than 2,000 locations in the Philadelphia, Bucks, Chester, and DelawareCounties. Address all submissions of advertising, calendar entries, photos, inquiries and letters to the above address. PhillyFIT Magazine does not assume responsibility for unsolicited materials. PhillyFIT Magazine will assume that all unsolicited materials are being submitted for possible publication and should the material be published, no fee is due to the submitting party. It is our understanding that the submitting party holds models' releases on photographs submitted. Physicians' Pages are paid advertisements. PhillyFIT Magazine does not knowingly accept false or misleading advertising or editorial content, nor does the Publisher assume responsibility should such advertising or editorial appear. PhillyFIT Magazine reserves the right to edit letters to the editor and other submissions for clarity and space availability, and to determine suitability of all materials submitted for publication. Before implementing any exercise or diet modification mentioned in PhillyFIT Magazine, readers are advised to consult with their physicians. No reproductions of printed material are permitted without the consent of the Publisher. All rights reserved.
C
letterstothepublisher Jami The 7th PhillyFIT BASH was amazing – your team did a GREAT job! As our Yoga Unites event approaches (less than 3 weeks!!!), it was great to be able to not only promote it, but also network with the other vendors and get some good ideas. Thank you for everything!!! And nice work with the Rain Gods – cold is OK, rain is another story! Best, Lauren Ainsworth Special Events and Annual Fund Coordinator Living Beyond Breast Cancer Dennis: I read with interest your article on sports specific and agility training in the May/June 2008 issue of PhillyFit Magazine. I think it’s great that someone is writing about this type of specialized training. I believe plyometrics and other sports-specific training has a place in everyone’s exercise program to some degree, and it’s good for people to read about it and learn how to incorporate such training. As much as I enjoyed your article, I was disappointed when I read the warning to readers that anyone without a CSCS and a Bachelor’s in Sports Medicine is not qualified to guide others in this type of training. While I agree with you that CSCS demonstrates superior knowledge and education, I don’t feel it’s a
requirement. A number of the trainers that work for me are highly educated and fully qualified to conduct sportsspecific training, although they do not have, are not CSCS or don’t possess a BS degree while others do have a CSCS or BS degree and are equally capable. In fact, I have some trainers that are not CSCS, yet have a better knowledge base than a rookie CSCS trainer. While I agree with you that education is important, I did not find it fair to generalize that a trainer without CSCS or a degree is unqualified to conduct sports specific training. Again, I really want to thank you for a such a good article. I’m looking forward to more of your writing. All the best, —BA Fit2You, Fitness LLC Jami, Thanks for the opportunity to be part of your BASH as a vendor! We had a great day… You really run a great show!! We’ll be back for your next one for sure!! Joe Lopresto Joecoach.net Jami, Thank You for remembering me from WAY back when…we both attended the WORC program for starting new businesses! You are so amazing with this PhillyFIT Magazine and you should be so proud of yourself! I know how proud I
am to say I sat next to you in class! Best Wishes, Nicole, Owner of The Wedding Chapel LLC. Hey PhillyFIT, Thanks Jami for doing the PhillyFit bash 2008. This is the first time my husband Tony and I went to your bash and we loved it, so did our dog Zeus. The dog liked all the attention he got from everyone. The vendors were great, and all the freebees were even better. We also liked the presentations on the stage. We are looking forward to the next one! Wellness coach/ independent HERBALIFE distributor BEATRIZ SALAMANCA
my (eight year old) son’s in love....it used to be with me, but alas, these things change! Thanks for the opportunity to be part of such an amazing thing. Much peace and love, Bethanne bklemmerjazz.com Hello Jami, I had a great time on Sunday (at the BASH). I think you did a fantastic job. I met a lot of people and hopefully they will blossom into true leads of people that I can help. I want to know more about the fall BASH so we can possibly take on a bigger role! KUDOS to you and your gang! Sincerely, Dr. Gary Scardino
Hi Jami, Had a great time at the BASH, and isn’t it great that not a drop of rain fell. Thanks for all your hard work and organizational skills. You are really an inspiration! Janice Malloy, Bensalem Muscle Therapy
Jami, Let me congratulate you on your baby, and your ability to bounce back so quickly! You are a true testament that PTA mom’s don’t have to wear scrunchies and acid-washed jeans! Rachael Sokolic Mitch’s Market Street Gym, Phila.
Oh my girl, How you ROCK!!!! As does your family and everyone who was there today and supports the cause (at your BASH events). The boys in the band had a blast, and all of your vendors were so happy! I just wanted to say congratulations, you amaze me. By the by...I think
Dear PhillyFIT, I love your website; it’s very user friendly. Congratulations on your achievements. You are a great role-model for our youth. Lynn Campbell Sun & Earth, Inc. King of Prussia
(Left to Right) Dr. Lenny Roberts (Chiropractor and Triathlete), Eileen Gervasi (Mom and Fitness Instructor), Gina DeBelle (Pharmaceutical Sales Rep and Fitness Instructor), Brad Bolno (Sr. Technical Consultant and Fitness Enthusiast), Heather Hoehn (Owner, Flip Fitness and Personal Trainer), Steve Brown (Dad and Triathlete), Charles Peeples (Trainer/Massage therapist), Susan McInerney (Mom, Owner, Flip FItness and Fitness Director), Claudine Ascher (Mom, Restaurant Owner/ Avid Workout Nut), Kristine Labhart (Mom, Marketing Manager and Fitness Instructor), Joanna Chodorowska (Nutritionist/Triathlete)
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contents
Philly's FITTEST
Importance of Posture & Flexibility...............................12 BeautiControl Spa Escapes.............................................18 Love Chocolate? ..............................................................20 Weight-Loss Success ........................................................26 Get Ready, Get Set, Let's Go GREEN! ..........................36 Porky Puppy Problems ....................................................47 Part III, Success Story of Audrey Solomon ....................49 PhillyFIT 5K Results .......................................................51 Calendar Of Events ........................................................64 Publisher's Page . . . . . . . . . . . . . . .6 Are You Cut Out for Adventure Racing . . . . . . . . . . . . . .14 Our Support System & Laughter . . .16 Chill Out with Yoga & Aromatherapy . . . . . . . . . . .22 Philly'sFITTEST . . . . . . . . . . . . . . . .24 Rossiter System for Pain Relief . . . . . . . . . . . . . . . . .32 EcoLiving 101 . . . . . . . . . . . . . . . . .39
Docs
29
Change Your Food,
Fuel Your Life!
Run Philly Dog Run, Keeping Philly's Dogs FIT! . . . . . . .44 The PhillyFIT Challenge - The Aubrey Center Neuromuscular Massage Therapy . . . . . . . . . . . . . .58 Classifieds/ Business Card Directory . . . . . . . . .60
42
Guide to Personal Trainers . . . . . . .61 Guide to Fitness . . . . . . . . . . . . . . .62 PhillyFIT 5K registration form . . . . .66
JOIN OUR MONTHLY E-NEWSLETTER - AND KEEP UP TO DATE WITH WHAT'S GOING ON IN PHILLYFIT LAND...
email us at Jami@phillyfitmagazine, with your email address, and we'll add you to our database. Or, log on to our site and click "Join our Monthly e-newsletter" button..and register there. Now you dont have to wait every other month for PhillyFIT magazine to come out, stay in the loop now!
Index of Advertisers FITNESS EQUIPMENT
HOLISTIC MEDICINE
Fitness Exchange, pg. 3 Monster Fitness, pg. 17 Blue Hair Studio, pg. 11
Dr. Lisa Beth Freedman, pg. 38 Kennerly Clay, pg. 40 Inst. of Health and Wellness, pg. 41 Natural Health Solutions, pg. 59
PERSONAL TRAINING AND FITNESS
CLOSET ORGANIZATION
JoeCoach.net, pg. 13 NPTI School, pg. 19 Core Fitness, pg. 21 Swing Set Fitness, pg. 23 Flip Fitness, pg. 59 Personal Training Directory, pg. 61 (business cards) Guide To Fitness Yellow Page, pg. 62
SPORTS MOUTH GUARDS
CHIROPRACTORS/BACK PAIN
STRESS MANAGEMENT
Greco Family Chiro, pg. 11 Tri County Pain Mgmt., Back Cover and pg. 56
LJR Training, pg. 41
WEIGHT CONTROL AND COSMETIC SURGERY
TRAVEL
Image on the Go, pg. 59j
Cellulite Reduction Center, pg. 17
CLASSIFIEDS/BUSINESS CARD DIRECTORY, pg. 60 RUNNING PROGRAMS
Physicians Weight Control, pg. 11 Dr. Fisher, pg. 15 Dr. Sherman Leis, pg. 21 Bucks County Plastic Surgery, pg. 28 Craig K. Mezrow, MD, pg. 35
CELLULITE REDUCTION COLON HYDROTHERAPY
Start to Run/Run to Start, pg. 23
Well Being, pg. 19
VARICOSE VEINS
MASSAGE
SHIATSU
Bucks County Center for Vein, pg. 27
Back in Balance, pg. 13 Bensalem Muscle Therapy, pg. 25 HunaMua Wellness Center, pg. 40
REIKI
QHealthZone, pg. 37 Isagenix, pg. 37 Xocai, pg. 21 Himalayan Goji Juice, pg. 41
RAFTING
Lady of America, pg. 33
Whitewater Challengers, pg. 25
HOLISTIC NUTRITION
DRY CLEANERS
Spectrum Health Consulting, pg. 34
$2.49 Dry Cleaning, pg. 25
PERSONAL COACHING
HYPNOSIS
CPR/NURSING
Nurturing Your Success, pg. 34
West Whiteland Hypnosis Ctr, pg. 38
Advanced Nurses, Inside Back Cover
DENTISTRY
FOR WOMEN
EVENTS:
Red Goddess, pg. 38
PhillyFIT 5K, pg. 66 PhillyFIT BASH, Inside Front Cover
Comprehensive Family Dentistry, pg. 34 Dental Health Care (Holistic), pg. 38
HAIR SALONS
International School of Shiatsu, pg. 37
SUPPLEMENTS AND VITAMINS
YOGA Bend and Breathe Yoga Studio, pg. 40 Chimera Travel, pg. 40
Jessica Marino, pg. 31
FRANCHISE OPPORTUNITY
Closet City, pg. 53 Dr. David Kaffey, pg. 55
GROCERY Whole Foods Markets, pg. 55
LAW Michael Fioretti, pg. 57 Beth McGovern, pg. 63
BEAUTY HEALTHY PETS Canine Clippers, pg. 43 Hickory Pet Inn, pg. 43 Best Friend Fence, pg. 43 Epi-Pet, pg. 43 Best Friends Pet Care, pg. 45 Booths Corner Pet Supply, pg. 45 Run Philly Dog Run, pg. 46 Canine Care, pg. 46 Pet Imagery, pg. 46 Purr-fect Pets, pg. 46 Pabbys Pet Grooming, pg. 46 Avery's Pet Styling, pg. 48 Pet PT, pg. 48 Marisa Scully Training, pg. 48 Daisy's Delights, pg. 48 Calling All Paws, pg. 48
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PhillyFIT I 11
PhysicallyFIT
Posture Flexibility By Nita Keesler
“What is the big deal about posture anyway? It’s more comfortable to sit and stand the way I do. Every time I try to stand up straight it hurts me. Besides, everyone gets hunched over when they grow old anyway, right?” Everything that happens to us from the time we are born can affect our posture positively or negatively. While we can’t control all of our falls, accidents and certain illnesses, we can control how we walk, stand, sit and most importantly–our attitudes. Basically, we choose how we carry ourselves each day. Did you know that poor posture can cause aches and pains in our neck, back, shoulders and even cause headaches? It can make us less flexible so we have difficulty playing sports, exercising and dancing. Poor posture can even cause strain on our joints so as we get older we may have problems with our knees, hips, backs and shoulders. If we are slumped over consistently, we compress our organs so they won’t function properly. Poor posture will even affect our mood and energy level! The biggest influence on our hormones (or endocrine system) is our nervous system. The biggest influence on our nervous system is our posture. Think about someone who looks sad or depressed. Their shoulders are usually forward, head down and slumped. Sometimes they walk like this because they are depressed; however, their posture can also cause them to be depressed! Becoming more aware of our own posture is the first and most important step. A great way to do this is to first go to the mall, grocery store or any city sidewalk and look at everyone else’s posture. How many people look uncomfortable as they hunch forward, some may walk with a limp or shuffle. It is also very helpful to notice those with excellent posture. Generally–professional dancers, bodybuilders, show horse riders, and figure skaters. Awareness of others’ posture is a great reminder for us to be aware of our own. Also enlist the help of a buddy for support for each other. 12 I PhillyFIT
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A simple thing to remember is to line up our ears with our shoulders by making sure that the ear canal is directly over our shoulders. This will help the rest of the body to align itself in the correct position. (The line goes down from your ear, shoulder, hip, knee and ankle.) Another great idea is to think about what position you are in throughout the day, and stretch in the opposite position whenever you can. While you still want to stretch your whole body, you will want to stretch the shortened muscles twice as long as the muscles that have over-lengthened. For instance, if you sit at a computer a lot, stretch your chest and belly twice as long as your back. Most of what we do is out of habit. But we can always create new habits. It will feel uncomfortable, sore or unfamiliar the first few weeks because you are creating a new habit. Certain muscles that were being overstretched and weakened are now becoming stronger, such as the upper back muscles when we are at the computer. The muscles that are directly opposite had been contracted or shortened too much. Picture an archer’s bow. You have the wood and the string. If you pull the string, the wood will “bow,” right? Well, our muscles are like the string, and our spines are like the wood. If our muscles are tight on one side, it will “bow” the spine to the opposite side. If our chest muscles are tight, our shoulders will draw forward and our head will have to follow. Then gravity kicks in as we age and we will begin to walk hunched over. Many people think, “What’s the use anyway? It is inevitable.” It is easy to think that if something is this common, it is just the way it has to be. But “common” doesn’t mean “normal.” If it was only a matter of age, we would not see the ninety-year-old yogi master with his foot behind his head. We would not see things like Etta Clark’s book, “Growing Old is not for Sissies” -- seniors that still participate extensively in their sport and are incredibly fit and healthy.
get to where they are, simple things we can do each day to move more efficiently, and gentle to moderately advanced and partner stretches. If your facility or workplace would be interested in this workshop, please contact me. I also offer Therapeutic and Deep Tissue Massage, Individual Therapeutic Assisted Stretching sessions (where I stretch your body for you), and Couple’s Massage/Massage For Fun, all of which will help correct postural issues and improve flexibility. Nita Keesler Back In Balance Massage & Wellness Nationally Certified Massage Therapist ACE Certified Group Fitness Instructor. Contact Nita at nita@phillyfitmagazine.com
Improve Performance and Flexibility, Relieve Pain and Promote Injury Recovery Therapeutic/Deep Tissue Massage Assisted Stretching Posture & Flexibility Workshops Nita Keesler Nationally Certified Massage Therapist ACE Certified Group Fitness Instructor
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What are the benefits of good posture? We will have more energy, our bodies will work more efficiently, our moods will improve, and we will have increased flexibility and range of motion which will help to prevent injuries now and in the future. We will also appear taller, slimmer and more confident. It is a lot more useful to correct an issue before it becomes a serious problem. Why wait until our bodies hurt to try to fix it? It is so simple to prevent so much of it (and look better too!) by standing taller and stretching regularly. Now, simple doesn’t always mean easy, but the most challenging part is to become aware each time we slouch, each repetitive movement and posture we find ourselves in every day that may put strain on our bodies. This will be unique for each person, but a few common things to watch for is our computer time, video games, heavy book bags on one shoulder, holding a phone in the nook of our ear and shoulder, walking, standing or sitting in a slumped position all the time. This is not to say we want a stiff, rigid “military” posture -- relaxed but standing tall. I offer a Posture & Flexibility workshop in a variety of time frames that addresses all of these issues, and together we create a more individual stretching routine for your unique muscle imbalances. We begin with a lecture of the how’s and why’s our bodies July/August 2008 I 215-396-0268 I www.phillyfitmagazine.com
PhillyFIT I 13
PhysicallyFIT
By Walter Kerr
Pictured above: Bill Martin in the red and Walt Kerr
A typical sprint adventure race is made up of mountain biking, trail running, canoeing, special tests and orienteering. The mountain biking involves riding your butt off for twelve to eighteen miles. The running usually consists of five to ten miles and canoeing can be anywhere from two to six miles. Orienteering can be anywhere from one mile to a few miles. Typically there is a special test where you can either move up or lose a few positions. Orienteering requires you to utilize a topographical map of the park to find several different check points marked on the map. The order of the events is different for every race. For example, the event could be broken up into legs, a four-mile bike ride, three-mile run, ten-mile bike ride, a two-mile canoe and a fourmile run. You typically find out the order of events fifteen minutes prior to the start of the race. The special test aspect of adventure racing is anything that the demented race coordinator can dream up. For example, you are 14 I PhillyFIT
three miles into your run and you come to a special test. You receive a set of instructions that are pretty complex and your team must follow the instructions to complete the task. This could be anything from placing a tire over a ten-foot high pole without touching the pole, to a simple Frisbee toss or building a paddle. We had one a couple of years-ago during a race where there were five guys on our team. We were about two hours into the race and we came upon a special test. One guy had to remain on the bike, but you had to take the chain off of the front chain ring. The other four guys had to use ropes to pull the bike guy up a ski mountain composed of loose gravel. If the guy on the bike put his foot down, you had to start over. Sounds kind of crazy doesn’t it? However, adventure racing has been rapidly growing in popularity over the past few years. Most likely its participants just want to have fun or are looking for a little adventure. For me it was simple, my best friend Bill made me do it. We started out mountain biking in order to get in shape for ski season, and mountain biking eventually turned into a year round passion. The next logical step was to amp it up a notch for more of an adrenaline rush, so we decided to enter a three-man race in Pittsburgh. This was probably not the best idea, going to a park where we had never been, with over three hundred teams signed up. But that did not deter us; we just wanted to have fun. My teammates and I trained pretty hard, and we learned a lot of lessons that year. The most important lesson was to take clothes for all weather conditions. The forecast for race day was fifty degrees, but when we got there, it changed to the thirties with sleet and snow. The other big lesson we learned was to run, run, and run some more. Three to four hours is a long time to be
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going; put up big numbers leading up to the race. The other thing we learned early on was to train doing a ride/run. By this I mean ride your mountain bike for twelve to fifteen miles, jump off of the bike and do a five-mile trail run. Your body will buck and kick during that first half of a mile of the run, but when you loosen up, it gets easier. Don’t let you brain tell you no, push through that first wave of pain and stick with it. Another thing that most people forget to do is eat and drink during the race. You are going at one hundred percent for a few hours, so you need to make sure you refuel and replenish your body. This can be tough to do, but force yourself to drink! I have seen teams drop from first place to near last because one of the team members bonks or cramps up. This goes for a few days leading up to the race also fuel up your body and hydrate. Make sure your teammates have the same expectations for the race that you do. You start and finish the race as a team. This is not an individual effort and you are only as good as your weakest racer. You must also have a team captain. This is not a requirement but we found that this really helps. The last thing you want to do is argue out on the race course. Pick one person to place your trust in and let that person make the decisions. The captain has to plan the order of your teammates during each phase. For example, do you want your strongest person in that discipline up front or do you want the weakest person up front? If you put the weakest guy up front, this could slow the team down, if you put the strongest guy up front, the rest of the team could burn out trying to keep up. Do what works for you and your team. Adventure racing can be the greatest rush you ever felt in competition, the greatest letdown or the greatest feeling of self and team accomplishment. My friends and I have been competing in sprint adventure races for the past ten years and we have no plans of stopping. We love the competition, the fun of the race, the excitement of the finish. Especially, when we are consistently finishing in the top three spots, beating punks half our age!
Walt Kerr is just a normal person who enjoys staying in shape and the excitement of competition. He is married with two young boys, he works a full time job and he enjoys writing about his life experiences. Contact Walt at walt@phillyfitmagazine.com
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PhillyFIT I 15
PsychologicallyFIT
Our Support System and Laughter:
What’s the Connection to Our Health? By Therese Pasqualoni, Ph.D., JT-MS, CHES, ACSM-HFI, ACSM-PT
Let’s say we want to make a change in our lives. What one factor can help us feel positive, encouraged, and enable us to accomplish anything we put our minds to like eating healthier, exercising, seeking a new job, or getting through difficult times in our lives? It’s our support system, also referred to as our peer group or social network. This article addresses the importance of how positive support systems can enable us to adopt healthier and safer lifestyle behaviors, including eating healthier. It also identifies issues associated with negative support systems, including bullying and violence. The bottom line is our relationships can help us pursue healthier behaviors and when we include laughter–we are connecting two important factors to help improve our health. Regarding our support systems, a study published in the Journal of Child Psychology & Psychiatry looked at bullying and peer relationships among children in kindergarten. This study found that bullies exhibited aggressive behavior and were part of a stronger negative peer group, than those who were bullied [1]. A recent study published in the Journal of Nutrition Education & Behavior looked at 1,942 students in sixth grade and around twelve years of age. This study revealed that the children’s support system significantly influenced their eating habits [2]. Another study published in Aggressive Behavior looked at community violence among 515 males and females between eighteen and twenty-two years of age. This research found individuals who were more aggressive reported that they did not have a strong positive support system with friends [3]. A recent article published in the New England Journal of Medicine analyzed thirty-two years of data regarding obesity risks. This study found that support systems (including friends and family members) can have an unhealthy influence, placing each other at-risk of becoming obese. This data was obtained from the Framingham Heart Study, consisting of 12,067 participants [4]. These four studies are among numerous studies that reveal from kindergarten through adulthood, our social 16 I PhillyFIT
support systems can be beneficial or detrimental to our overall wellbeing. To develop a positive support system, at any age, Dr. Pasqualoni has the following recommendations: Surround yourself with… 1. People who have goals in life to be the best they can be (decide what would make you happy and what path you should take to get there) 2. People who make you feel good (support your positive habits and aspirations) 3. People who want to be good role models (help people instead of bestowing harm) 4. People who follow rules (respect laws as well as school and/or employment policies and practices) 5. People who eat healthy and seldom splurge on high fat, low nutrient foods (select healthier choices of fruits, vegetables, and whole grains) 6. People who are active (play sports or workout together) 7. People who can help you control your stress (remind you of positive things and help deter you from becoming aggressive)
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Now to tie in laughter–it is so easy to get caught up with our day-to-day responsibilities and challenges, but we need to remind ourselves to find a reason to laugh. Through humor and laughter, we receive numerous health benefits. The American Cancer Society references humor as being recognized in the thirteenth and twentieth centuries for improved health, decreased pain, and decreased stress. A leader in the field of humor and laughter therapy is Norman Cousins who was dying and developed his own laughter/humor therapy. He attributes this therapy regimen to his remission along with postponing his death for years. The American Cancer Society supports the benefits associated with laughter/humor therapy [5].
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Researchers found two interesting points about laughter, with 1) prior to and after laughter episodes occurred a stress hormone, known as epinephrine, decreased; and 2) laughter episodes revealed improved immune function to better fight invading abnormal cells. Laughter also involves healthy physiological responses among the cardiovascular, circulatory, and respiratory systems [6].
Dr. Therese Pasqualoni is a behavioral therapist and public health specialist, concentrating her research efforts on healthcare issues associated with the prevention, and management of, major chronic diseases. With three degrees and nine health-related certifications, along with her corporate and healthcare experience, she continues to motivate and inspire people to develop healthier and safer lifestyle behaviors. Her latest endeavor includes ground-breaking health systems for adults and children. For more information visit www.strikeithealthy.com. Contact Dr. Therese Pasqualoni at Drpasqualoni@phillyfitmagazine.com
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Another study was conducted among forty five individuals between eighteen and thirty four years of age, classifying them as healthy, overweight, or obese. When laughter periods occurred, and due to the increased muscular contractions, there was up to a twenty percent increase in the participants’ heart rate and energy expenditure. This study suggests that a laughter period lasting between ten and fifteen minutes could burn ten to forty calories [7]. Dr. Pasqualoni recognizes the challenges of day to day life. By connecting a strong and positive support system along with periods of laughter, we can improve our health in numerous ways.
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PhillyFIT I 17
ReflexinglyFIT
Beauti Control Spa Escapes By Cindy Hunter
HAVE YOU TAKEN ANY TIME FOR YOU LATELY? “You’re kidding, right? How can I possibly take any time for me when I am so “stressed?” The truth of the matter is that when you feel you have the least amount of time, and you feel stretched to the Nth degree, is when you really need to stop the most and just get off that “merry-go-round,” if only for a few minutes.
In my business, clients often tell me how stressed they are and how hard it is to give themselves permission to relax. (This is especially true with women.) The truth of the matter is that stress is part of everyday life. However, there is “good” stress, which helps you get things done and “bad” stress, which is really unhealthy for you. This article will provide you with tips on how to de-stress and feel better. Stress overload or under load (boredom) can cause irritability, reduced efficiency, and mistakes at work and at home. Stress has been linked to six of the leading causes of death: heart disease, cancer, lung ailments, accidents, liver cirrhosis and suicide. So slowing down is not just a luxury; it’s actually a necessity to keep us healthy, especially since we now live many years longer. According to a recent study, 8595 percent of all doctors’ office visits are for stress-related ailments. The annual cost of work time lost due to stress in the U.S. is $30 billion—that averages to $3,000-$30,000 per employee a year! Type “A” personalities respond to stress by working faster and harder and run a greater risk of heart disease. Those are some scary statistics.
SO WHAT CAN WE DO TO DE-STRESS AND GET HEALTHY? OSHA states that optimally a person should have a fifteen-minute break every hour, but that is far from realistic in today’s world. Most people carry most of their stress in their neck and shoulders, so periodically roll your shoulders to the front and back, then get up and shake out your hands and move around a little bit rather than staying in the same position. It will help your blood flow and you will feel better. One HUGH stress-buster you can do that takes little time but is so, so effective is to do deep breathing. Close your eyes, put your hand on your stomach so you can feel it going in and out as you breathe. Take a deep breath-in with the nose (count to four), and then hold the breath for seven counts, then breathe out through the mouth four counts. Do this anytime you are feeling harried or 18 I PhillyFIT
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anxious and it will help you feel more calm and relaxed. Try deep breathing when you are stuck in traffic -- better for you than cursing at a situation you can’t fix. If you can take even ten minutes to sit in a quiet room, in a comfortable chair, and breathe deeply, and then visualize peaceful places to take the place of the hectic moment you are in, it will do so much to help you settle down and feel better. If you can add in a relaxing CD, all the better! Here’s another stress-buster —at the end of the day, if you have way more things to do than you have hours to do it in, take a few minutes to soak your feet or rub your feet with an aromatic foot cream. It only takes a few minutes, but you won’t believe how much more energy it gives you. Try it! If you are at a place where you can light a vanilla candle it will add even more to your sense of peacefulness. And if you can take a whole body soak in nice hot water, you are really living! Sometimes when you feel tired (or even hungry) it is also your body’s way of letting you know that you are dehydrated. Be sure to drink lots of plain water (not coffee, soda) throughout the day. It will help give you energy and make you feel less stressed; and, it is also so good for your health in general. Try keeping water right by you all the time—you’ll drink more and stay hydrated and healthy. Another stress-buster is to alternately contract and relax your muscles. Start by scrunching your face and holding that position, and then relax the muscles in your face. Tighten your fists, hold for several counts, and then relax. As you do this with each muscle group you can feel the tension fade away. It’s something you can do anytime, anywhere, and requires no equipment. Here’s another stress-buster: practice positive self affirmations (self-talk). “I am worthy of time for me. I deserve to take care of myself.” Shake off the negative with positive (even if you have to pretend to believe it at first) and you will feel more in control and less tense. Other stress busters are exercise, relaxation, social interaction, getting enough sleep, optimism, and humor, which all help decrease the negative effects of our daily challenges. Be sure to put exercise right on your calendar so it becomes part of your recipe for de-stressing. Take time to visit with friends, laugh, and “let your hair down.” Take that vacation, get pampered, take a walk, get a massage (or give one) and just “be!” These can be big stress relievers themselves. Relaxing and de-stressing is really not just for the fun of it anymore, it really is for the health of it—your health!!
Cindy Hunter, whose company is BeautiControl Spa Escapes, has been helping men and women de-stress and feel great for over twenty years. She has a mobile spa business that comes right to you at your home or office for relaxation and pampering. She also loves to do fundraisers and organizational programs. Contact her at 215-699-6308 or imageonthego@comcast.net for information on personal or work spa escapes or a free stress quiz and tips pamphlet. Contact Cindy at cindy@phillyfitmagazine.com
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PhillyFIT I 19
NutritionallyFIT
LOVE Brief History and Benefits of Chocolate By Debi Lawson
Chocolate is derived from small evergreen trees called CACAO that are native to the tropical region of South America, Malaysia and parts of Africa. The cacao fruit is a huge berry called a cacao pod that is made up of thirty to forty seeds that are called Chocolate in the Raw. People from New World Mexico would crush these seeds into a powder and make a drink called xocolatl (cho-ko-lot-el) from where we get the word chocolate.
fits. Seventy-five percent of the antioxidants in chocolate are destroyed during heat processing so the best way to keep them is through cold processing. When you see a chocolate bar in the store that says that it has seventy percent cocoa, this does not mean it will be high in antioxidants.
In 1,500 B.C. people living in the Native South Americas used chocolate as the main ingredient in a beverage used to help boost energy and increase stamina. It was also used to help relieve stomach complaints, fevers, infections, and coughs. It also played an important role in their religion, society, and economy. There is evidence that the Aztecs and Mayans used a healthy form of cacao in their daily lives for medicine, celebration, money, energy, rituals, and protection.
“When looking for a healthy chocolate product, look for a dark chocolate product with the following properties:
In the late 1700’s, cacao took on a new form when Europeans decided to start what is known today as “The Dutching Process.” This is where they alkalized the cacao to get rid of the bitter flavor, and added sugar and milk thus making the first form of milk chocolate. Unfortunately, this process also added more fat, sugar, dairy, and ultimately more calories. Today, some companies even add fillers and wax, which will hinder the health benefits of chocolate, as well as the antioxidant effects. It just goes to show that most of the chocolate we eat is highly processed and it negates the health benefits of pure cocoa. Even though some chocolates are unhealthy, there are some companies that process their cacao in a way that will not destroy the antioxidants and other healthy bene20 I PhillyFIT
There is scientific evidence showing the benefits of consuming unprocessed cacao. By adding Acai berries with cocoa (two of the highest antioxidant foods in the world), you get an incredible power house of benefits such as fiber, lower cholesterol levels, renewal of cells, stronger blood pressure, and improved insulin levels. I would like to quote an excerpt from an article from Doctor Steven E. Warren, M.D., D.P.A. from a health journal on his website.
-
Has not been alkalized Has been dried and cool-pressed rather than roasted Consists of at least seventy percent pure cocoa Contains cocoa butter instead of milk fats or hydrogenated oils Contains natural, low-glycemic sweeteners – such as raw cane- rather than refined sugar.” (1)
Some basic facts about Chocolate: - Fifty percent of people incorporate chocolate into their lives everyday - Seven out of ten people crave chocolate - The average person eats twelve pounds of chocolate per year - Most chocolates contain caffeine but you CAN find caffeine free chocolate – caffeine is found in the shell or membrane surrounding the cocoa beans. - Most companies grind up the outer membrane to help increase their yield and lower the cost of producing the cocoa. - Raw chocolate contains approximately 380 known chemicals.
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If you like chocolate, and want to learn more about healthy chocolate, please get the next issue of PhillyFit and I will go into the healthy benefits of chocolate. Topics will include: -
Athletic Performances and Chocolate Healthy Chocolate and Diabetes Healthy Chocolate and Your Heart Healthy Chocolate and the Brain Healthy Chocolate and your Mouth
References: Field Museum; Chicago, Il. 60605 Wikipedia, The Free Encyclopedia; History of Chocolate Explore on Line; “The Sweet Lure of Chocolate� by Jim Spadaccini Xocai, the Healthy Chocolate website (1) Dr. Steven E. Warren; MyDrChocolate.com; Healthy Chocolate Call : 212-990-6027 The above information does not intend to diagnose, treat, cure or prevent any disease. Always consult your health care provider with any health concerns you may experience.
Debi has been certified in Massage Therapy since 1990. She is certified by NCBTMB and believes whole heartedly that the body is a miracle and it has enormous potential to heal itself if given the right tools. Contact Debi at debi@phillyfitmagazine.com
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PhillyFIT I 21
PhysicallyFIT T H E D OW N WA R D - FAC I N G - D O G DA Y S O F S U M M E R :
Chill out with By Jan Lynn Bastien
Adding yoga and aromatherapy to your summer fitness routine can be as refreshing as a run through the hose on a sultry summer day. It’ll perk you up, cool you down, focus your mind and keep you in shape. You may find you like it so much, you continue it into the cooler months this fall. Yoga began in India 5000 years ago, not as an exercise routine, but as a science to purify the mind and body so that the practitioner could seek universal truth. Today, athletes seek its benefits to increase strength, focus and stamina. Yoga “empowers you to purposefully use and train your body the way you do in real life - bending, stretching, lifting, reaching, twisting --- so you can move through your everyday motions with more ease, more agility, more power, more grace. How often do you use a bicep curl or a boxing kick in your everyday life?” asks Baron Baptiste, yoga teacher and former Peak Performance Specialist for the Philadelphia Eagles, in his popular yoga book, Journey Into Power. Adding yoga and aromatherapy to your summer workout will support your everyday activities, while fueling energy levels and increasing vitality. While an overall, general practice will promote increased concentration, strength, flexibility, balance and coordination, a customized yoga practice can also be designed to emphasize building the strength of particular muscle groups for summer activities, from golf to gardening, aquatics to walking. Yoga’s emphasis on alignment and breath increases endurance and enhances strength and clarity in both thought and 22 I PhillyFIT
action, beneficial in competitive activities as well as those requiring intense concentration or commitment. Adding aromatherapy to your yoga practice does more than just smell good. The healing properties of essential oils, created from plants, can soothe muscles, soften your skin, kill germs and lift your spirits. While instruction from an experienced teacher is optimal, you can practice yoga at home (after getting clearance from your physician if you have any health issues). Begin by focusing your mind on your breath, which is central to your yoga practice. Breath is referred to as pranayama, literally translated from Sanskrit as the “life force”, because yogis believe that it is the breath that connects the mind, body and spirit. Prana, also called qi in other eastern practices, is the energy of the universe, sustaining us and everything around us. Releasing your thoughts and following your breath allows you to feel each movement through your practice. This helps you conserve and direct prana, and increases awareness of where you are losing or blocking energy. “To practice yoga in the deepest sense,” says Judith Lasater in her classic Living Your Yoga, “is to commit to developing awareness by observing our lives; our thoughts, our words and our actions.” Focusing on your breath and the move-
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ment of your body helps this observation during practice, which can then extend to the rest of your life. Inhaling essential oils, such as calming lavender or invigorating rosemary, during yoga promotes this sense of calm and awareness. After centering, begin to slowly prepare your muscles with gentle stretches. Yoga incorporates slow, steady stretches, with holding and breathing, as opposed to dynamic bouncing stretching. Then move into slow asanas, such as Cat, to warm the muscles and ease your body into more intense postures. After warming your muscles, you will move into asanas such as Downward Facing Dog to stretch your back, legs and shoulders, Warrior to strengthen your back, legs and hips or Triangle to firm your calves, thighs and hamstrings. Include twists, which eliminate toxins from the body, as well as tone abdominal and oblique muscles. Add balancing poses such as Dancer or Tree. Balancing not only strengthens the legs and ankles, but further helps with focus and concentration, and calms the mind. Tree also opens tight hips, while Dancer stretches out the hamstrings and strengthens muscles in the back while stretching out the shoulders. Doing yoga properly will improve your posture as well as your all over coordination and flexibility. But that is the key: do it properly. Alignment is very important to get the full benefit of yoga, and is also critical to preventing injury. Sometimes this is hard to learn on your own, so you may want to seek the help of a qualified yoga teacher until you become familiar with alignment principles and some of the more common poses. Check out the directory at www.yogaalliance.org and teachers who have met their strict standards and at least 200 hours of training. Your yoga session will end with “Savasanna,” which means “Corpse Pose” in Sanskrit. Don’t let that scare you; it is just a position of total relaxation to release any tension you may have built up. Increase your level of tranquility in savasanna by first rubbing a blend of oils on the third eye before relaxing. The “third eye” is one of the chakras, or energy centers of your body, located between and slightly above your eyebrows. Try lavender (for calming) or clary sage (for balancing) in a base of a carrier oil, like jojoba, grape seed or sweet almond. Applying the essential oils directly to your skin could cause irritation, so be sure to mix them in the carrier oil. Also try small amounts to test for allergies. Some oils should not be used if pregnant, so be sure to research before applying. Use only pure essential oils, not fragrance or craft oils, which are synthetic, with no restorative value.
Freshen your face with a cool toner. For dry skin, add one drop of rose essential oil and 1 drop of chamomile extract to 3 tablespoons of Rose water. Shake well. Rose has moisturizing qualities; if your skin is oily, mix bergamot and tea tree oil (which are anti-bacterial and astringent) to distilled water. Try a ratio of 2 ounces of water to a total of 25 drops of oil. Adjust if irritation occurs. Breathe in deeply as you wipe or spritz the fragrant toner on your skin. Fan the heat of summer with a calming yoga practice accompanied by an all-natural aromatherapy routine. A boost to the lower energy levels of sizzling summer days, you’ll appreciate yoga and aromatherapy if you embrace a green, natural, and cruelty-free lifestyle. Using homemade aromatherapy recipes is a pleasing and effective alternative to products that contain harsh chemicals or employ cruel animal testing in their manufacture. One thing you will gain by a regular yoga practice is learning to be present in the moment. And, in summer, isn’t that the best place to be? Jan L. Bastien, RYT, is a freelance writer and yoga teacher located in Mt Holly, NJ. In addition to all-level classes, Jan designs private yoga practices customized for the individual, including special classes to enhance specific sports and activities. She can be reached at pinkmoon7@comcast.net. Contact Jan at jan@phillyfitmagazine.com
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Turn your home into a fragrant summer spa, using yoga and aromatherapy for natural health and well-being. Rejuvenate with yoga at various times of the day, coupled with an infusion of aromatherapy to pick you up or calm you down. Create a post-yoga massage oil by combining 2 teaspoons of sweet almond or sunflower oil with 2 drops clary sage essential oil and 2 drops ylang-ylang essential oil. Pour some into your hands, rub your palms together, inhale deeply and then massage your muscles. For a more invigorating massage, use oils such as peppermint or rosemary. July/August 2008 I 215-396-0268 I www.phillyfitmagazine.com
PhillyFIT I 23
Edwin Miles running in the Clean Air 5K in Philadelphia
LaMont Congo and Evelio Varona of Breakaway Bikes and Fitness in Philadelphia
Joe Leyland of Cheltenham
Nicole and Mary Anne Linke of Salford at Carol for Heart fundraiser
Above: Jennifer Merritt, co-director of Shakti Yoga Healing Arts in Jenkintown Left: Cheerleader Julie Styer of Barto
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Above: Dancer Nicole Kennedy of West Chester
Above: Joe Brockway of Quakertown at the finish line of the Broad Street Run in Philadelphia
Left: Nyra Capurso of Philadelphia at the Northeast Bally Total Fitness
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from One of Philly’s Fittest Recreational Athletes By Brian K. Sims
Standing just over six foot, four inches tall, Ray Boyd’s lean, muscular frame blends seamlessly into the world of Philadelphia’s renowned amateur rowing scene. A fixture of the Undine Barge Club for almost ten years, Boyd’s powerful build and graceful silhouette reveal little of past problems with childhood obesity and post-graduate malaise. What you can learn from one of Philadelphia’s fittest recreational athletes about how to lose serious weight and keep it off despite a busy schedule and a busier life is half the reason to keep reading. Learning it from someone who doesn’t have the luxury of great genes or endless hours in the gym is the other half. Boyd, who was born in Media and raised in Prospect Park, is probably one of the regions more accomplished amateur athletes but dismisses the designation with the same charm that he does the praise, and sometimes shock, that discussions of his Herculean work-outs receive. From cycling and running to rowing and swimming, Boyd does it all. “I set goals month-to-month,” he says, “and rotating sports helps me avoid stress injuries and overtraining.” Overtraining indeed, in just the last several years his accomplishments have included competing in both the Liberty to Liberty Triathlon and the Philadelphia Triathlon, running the Broad Street Run twice, biking from Philadelphia to Portland, ME; Philadelphia to Nags Head, SC; Venice Beach, CA to Palm Springs, CA; and Paris to Barcelona. He’s swum at the IGLA World Championships in Paris, rowed at a half dozen national and international regattas and placed twentieth out of thirty in the Championship Double at the Head of the Charles in Boston, MA against some of the top World Champion and Olympic class rowers in the world. For all his accomplishments, however, both on and in the water and across the region’s roadways, Boyd’s greatest accomplishment just may be getting to the starting line. As a child he suffered from 26 I PhillyFIT
obesity and at the age of sixteen tipped the scales at almost 275 pounds. Obesity ran in his family, as did heart disease, high cholesterol, and heart attacks. He says his weight crept up slowly with no acute weight gain during his adolescence or early twenties. Then, at twenty-seven he saw himself in a photo with an “obese” roommate and realized that they “were the same size.” Vowing to make a change, during the next three years he dropped over fifty pounds and was “big but healthy,” until moving back to the east coast from the southwest. Back in Philadelphia, with a sedentary job and without the culture of health and athletics he had grown accustomed to, Boyd regained almost forty pounds before finally discovering rowing a year later. At the direction of late Philadelphia rowing great, Chuck Colgan from the Vesper Rowing Club, Boyd rediscovered his focus and learned to ignore the scale. “A number on a scale doesn’t measure anything,” he now says. Almost ten years later, and with literally hundreds of hours spent on the Schuylkill River, Boyd himself is a shining example of the change and dedication a person can make in his or her own life. “There was a time in my life when I would get up at 5:00 am because I was too embarrassed to let other people see ‘the fat guy’ run,” he says, but today he is just as likely to be dragging “that fat guy” to the Undine Barge Club to row with him. “It wasn’t quick or easy,” Boyd adds about the weight loss and the maintenance, attributing as much to his fitness schedule as to his dietary routine. A vegetarian for the better part of four years, Boyd says that being conscious of the types of foods he eats allows him to take the focus off of the quantity of food he eats. “I just don’t keep bad stuff around because it’s still a trigger for me.” Instead he eats all the fruits and vegetables he can get his hands on and is careful to supplement his diet with soy protein. Another important piece of advice he offers is that “sleep and water are free.”
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Actually, Boyd seems full of good advice, and seems to have ample opportunities to share his thoughts and workouts with his close friends. Having certainly not forgotten his past, Boyd is fittingly proud of the network of friends, teammates, and colleagues that he has built around his various sports and athletic ventures. He seems to always have one eye toward including new and different people into his lifestyle. “You are a collection of your good and bad past,” he says, “and my past definitely made me more compassionate.” These days he is just as likely to be found teaching a novice to row as he is talking his friends and teammates into new competitions or adventures. “It’s nice to be inspiring and I know that if I was able to change my lifestyle, it’s possible for anyone to take steps to feel healthier, happier, and more comfortable with who they are.” While it’s easy to picture Ray Boyd as some kind of walking, talking – or running – fitness guru, the truth is that his easy-going character and charm make him more a cohort than a prophet. “Baggage weighs you down,” he adds, “and people who don’t have anything to overcome, never learn how to overcome anything.” The scores of Philadelphians that know him well can tell you that Ray Boyd has definitely learned to overcome his past. The best story about him though is that in most ways he is just like you and me. He gets up early, he goes to work, sits at a desk, and comes home at night. The difference is that along the way, he makes fitness a part of everything he does and is happy to share his experience with anyone willing to come along. Brian K. Sims, who is the Legal Editor of “M.D. News” and an Associate Editor of the “Philadelphia Bar Reporter,” is also an attorney and writer based in Philadelphia, PA. A graduate of the Michigan State University College of Law, his practice focuses exclusively on the representation of disabled physicians in disability insurance and LTD claims and cases nationwide. He can be reached at bsims557@yahoo.com. Contact Brian at brian@phillyfitmagazine.com
July/August 2008 I 215-396-0268 I www.phillyfitmagazine.com
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PhysicallyFIT
“Natural Feel"
Breast Enlargement Breast augmentation, one of the most popular plastic surgery procedures performed nationally, can now be done in a way to give women a more natural, softer, and safer result. According to Dr. Robert Skalicky, a board certified plastic surgeon practicing in Bucks County and a member of NOVO (National Leaders in Breast Aesthetics), "Women want to obtain a beautiful body contour that is more natural and less detectable than implants of the past allowed." This natural result can be accomplished with the FDA's release and approval of the new "cohesive gel" breast implants. These implants are composed of a silicone gel that bonds to itself like jello, giving a soft result with less chance of complications. While women still have the choice of using saline implants, the new cohesive gel breast implants allow a more natural result with less risk of wrinkling and rippling along the edge of the breast. In addition, the cohesive gel implant design eliminates the chance of silicone leakage from a potential implant rupture. "There is an increasing number of women selecting cohesive gel implants along with many women changing from their saline implants to the cohesive gel implants," states Dr. Skalicky. While the new gel implants have allowed breast augmentation patients to have a softer feel to the breast, a natural result is still ultimately dependent on surgical technique and the expertise of the surgeon. Dr. Skalicky explains that, "The new implants are a wonderful new device for the plastic surgeon to use; however, breast pocket dissection and implant positioning are still critical to obtain an undetectable and natural look to the breast. The surgeon's skill is just as important as the implant." Dr. Skalicky serves as Medical Director of The Aesthetics Institute in Bucks County, a specialty hospital for all plastic surgery procedures, the first of its kind in the country. "We have created a "center of excellence" for all types of breast, facial and body contouring procedures in a beautiful, confidential, "hotel like" setting. Our patients receive the highest level of surgical expertise in an atmosphere that has eliminated the coldness of the typical clinical hospital environment," states Dr. Skalicky. "Many of my patients feel like they have just spent a few hours at a 5 star, Ritz Carlton like hotel." 28 I PhillyFIT
Breast augmentation surgery can be performed in one hour and recovery is less than one week. Along with patient "pampering" in the pre-operative time, new techniques have been designed to minimize post-operative discomfort after the procedure. "I have developed new techniques using local anesthetics to significantly reduce the pain during the first few days after surgery," explains Dr. Skalicky. "The goal is to make the entire patient experience as gentle as possible. My patients deserve that." Although breast augmentation is so popular, many patients are now selecting combination procedures in plastic surgery. A patient may choose to have breast augmentation done along with eyelid surgery or nasal surgery for example. According to Dr. Skalicky, "It can be more cost and time effective to combine cosmetic procedures so patients can accomplish several areas of correction with one anesthesia procedure and one recovery period." In this vein, Dr. Skalicky has created a Minimally Invasive Surgery Center in his practice in which new, less invasive techniques have been designed to offer patients smaller surgical procedures to correct other areas of aging. These procedures consist of mini-facelifts, eyelid lifts, browlifts, mini-rhinoplasty, spot liposuction, wrinkle removal (Juvederm), and Botox. These techniques allow patients to correct areas of sagging skin earlier in life with minimal recovery. It has become a large part of Dr. Skalicky's practice. "My patients want to reduce the signs of aging at an earlier age but without long incisions, without long recovery, and without long downtime from work. Many of these techniques can be performed with local anesthesia or minimal sedation." Dr. Skalicky offers private, complimentary consultations for all cosmetic procedures and has offices in Bensalem and Newtown, PA. He can be reached through Bucks County Plastic Surgery Center at 215-633-3470 or 215-702-8600.
July/August 2008 I 215-396-0268 I www.phillyfitmagazine.com
PhysicallyFIT
... So, Philly who's the
FITTEST
C DO und? aro
Well, we found a few... REALLY good ones! In an effort to share your ways toward wellness, please take a moment to respond to the following questionnaire which will help our reader’s get to know their favorite docs on a more personal level! Since wellness is considered a “partnership” between physician and patient, we thought it would be fun to see the “human side” of our favorite docs!
1 - Of the three major paths toward wellness, (diet, exercise and stress management), which of these three is your favorite and why? 2 - What is your favorite “cheat” or “junk” food? 3 - Do you eat a well-balanced diet? 4 - What is your favorite form of exercise and why? 5 - What is your favorite environment in which to exercise: indoors, outdoors, etc.? 6 - When faced with a stressful situation, what is your initial first reaction? 7 - What methods do you employ to help you counteract stress? 8 - Which methods do you employ the least and why? 9 - Do you currently practice any form of relaxation techniques e.g. Yoga, meditation, T’ai Chi, Qigong? 10 - Is your enthusiasm for practicing a healthy lifestyle contagious to your patients, your family, and your friends? If so, in what way(s)? 11 - Doctors are notorious for NOT getting enough sleep. How many hours do you sleep on any given night, and during your internships &/or residencies, how many hours of rest did you average?
David Faust, DMD Bucks County Smiles Drs. Hopenwasser, Faust & Glatt 680 Heacock Rd in Yardley, PA (across from McCaffrey's Supermarket) 215-493-4021 - 888-79 SMILE www.buckscountysmiles.com
1.) I actually practice all three! – The combination creates real health, by themselves the advantages are limited. 2.) FRENCH FRIES! 3.) YES 4.) Weight Lifting. I feel good afterwards, and get a good cardio workout at the same time. 5.) I work out indoors most of the time, but love outdoor activity.Do you like to exercise alone or with a buddy/group setting? I prefer with a friend/trainer. 6.) To ask myself the true meaning of what is happening, to look at things from a different perspective for the more positive outlook. 7.) “Reality Check” focus on what is good/what is working. 8.) To dwell on what is not working, because it only makes things worse. 9.) I am learning to meditate. 10.) It hink so, my family all exercise and practice healthy dieting. As a dentist, I frequently council patients on healthy eating. 11.) I usually get between 7-8 hours of sleep per night, except for nights where social activity may keep me up a bit later – I do well on a minimum of six hours.
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Kristine E. Longshore, MD Central Bucks Ophthalmology, LLC 410 Farm Lane, The Carriage House Doylestown, PA 18906 - 215-348-4554
1.) Exercise is my favorite. It is great for stress management, and at 40 years old, I still compete against much younger ladies in the Figure division of bodybuilding. Competing in Figure, Powerlifting or Track and Field is a lot of fun. I like focus my training to peak for an event and changing training styles throughout the year helps keep me in the best shape of my life.
I am overdue for a real vacation. My last trip out of the country was for a cataract surgery mission to Namibia. 9.) I do some yoga, stretch, and try to meditate. I also find listening music helpful. 10.) I hope I always set a good example for my patients. My friends and I work out instead of going out for lunch or happy hour. 11.) When I was an intern, I was very sleep deprived. We had to stay in the hospital every third or fourth night on call. When I was a resident in Ophthalmology, I used to commute from Doylestown to Temple University Hospital. Today I strive for 7 ½ or 8 hours every night, especially when I am training hard for an event.
Dr. George Cautilli, MD
My year around diet is pretty lean, and I am used to it, but my “clean pre-contest diet” before a figure competition is most difficult. Training while carb restricting can be difficult and make me feel irritable. Fortunately, this is for a very short time because I stay pretty lean all year.
Cautilli Orthopaedics 115 floral Vale Blvd., Suite C Yardley, PA 19067 215-504-6101
2.) Dark chocolate & ice cream. I eat a small amount of dark chocolate almost daily. Ice cream is a real “cheat” treat. Sometimes I eat veggie pizza. 3.) Diet is equally important as exercise, especially when preparing to go on stage. I eat oatmeal with protein powder and peanut butter every morning with a banana and coffee. Lunch and dinner is usually chicken breast or fish and brown rice or baked sweet potatoes, and salads that have only balsamic vinegar as dressing. I eat a lot of fresh fruit and rarely eat meat. I also use protein shakes made with skim milk, and use skim milk in my coffee. 4.) Weight lifting is my favorite, especially multi-joint exercises like squats with a barbell, bench press and deadlifts. These 3 really help shape and strengthen the entire body. I also compete in powerlifting, winning the WNPF World Championships in the 114pound class in November 2007. I also enjoy speed work at the track and sprinting up the stadium steps. 5.) Indoors, outdoors, etc.? I like both. For heavy weight training, I train inside because I need a bench and squat rack. In the summer I do a lot of speed work at the local track. I sometimes bring dumbbells outdoors to the track for lunges on leg day. I enjoy cycling outdoors in summer and in winter I ski. 6.) I do both. I have a lifting partner who I have been training legs with for 4 years. My heavy bench press day is Tuesday at The Edge Sports Enhancement Center in Plumsteadville. I also have my own gym in the attic of my garage. 7.) I have to remember to count to 10. 8.) My job is really stressful, so exercise is my number one method of stress management. I get regular massages. I also enjoy gardening and target shooting. I also love rock music.
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1.) Diet: I eat healthy on a daily basis but I do not like to be restricted on what I can eat. 2.) Any type of chocolate, especially chocolate chip cookies 3.) Yes, especially strawberries. 4.) Bicycling as I can ride indoors or outdoors. I prefer outdoors to enjoy the scenery. Also, bicycling has less impact on my knees than running. 5.) Outdoors 6.) I tend to exercise alone because of my schedule, but I love riding with a friend. 7.) To find out the details of the problem to help diffuse the situation 8.) Yelling because it increases everyone’s stress. 9.) No 10.) Absolutely. I have been able to involve my wife, Laurie and my daughter, Megan in running, my daughter, Kristen in Crew and my friend, Roger in bicycling. I was also involved with a committee to organize a Jingle Bell Run with the Arthritis Foundation at St. Mary Medical Center in December, 2007. 11.) I currently get approximately 7 hours of sleep per night. During my residency, I averaged approximately 5 -6 hours per night.
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Alan B. Brackup M.D., F.A.C.S., Medical Director Cosmetic Surgery Specialists Suite 120 St. Clare Med. Bldg., 1203 LanghorneNewtown Rd. Langhorne, PA 19047 - 215-750-9400
1.) Exercise affords me the benefits of both stress reduction and increased fitness, allowing me to participate in the sports I love. Diet. I just like good food and drink too much to be that disciplined. 2.) Chocolate, any form. 3.) Yes 4.) Weight training mixed with plyometrics. I ski in physically demanding conditions and need a combination of strength, flexibility, and balance. I also enjoy mountain biking with friends, family and our Rhodesian Ridgeback, Gamba. 5.) Outdoors, whenever possible, particularly biking. 6.) I enjoy it best with my family and friends
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7.) Assess the situation with a calm mind, to try to determine the short and long term implications of my response. 8.) Physical activity is best. The occasional martini also works well 9.) N/A 10.) Absolutely. My family is very active, mountain biking, skiing and weight training together. My oldest son is a collegiate wrestler, my daughter and younger son accomplished golfers and ski racers. Eileen, my wife, is a physical marvel, able to do virtually anything with little effort.
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11.) I need my sleep! About 7 hours a night. During training was a whole different story. I would go days without sleep. I don’t miss those days at all.
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R0SSITER SYSTEM Of Workouts For Fast Pain Relief By Janice E. Malloy, RN, MS, CMT
It is not your traditional workout and it's not a traditional massage therapy or bodywork session. But it is effective at relieving most painful musculoskeletal conditions. Richard Rossiter, a Certified Advanced Rolfer, developed this two-person stretching approach that quickly and powerfully relieves pain by focusing exclusively on the body's connective tissue system, known as fascia. Fascia is a membrane that is continuous throughout the body, covering every muscle and organ like a body stocking or the casing around sausage. Fascia is that clear membrane under the skin and over the meat of a chicken breast. When activities are performed repeatedly, or when there is stress, strain or injury to the muscle tissue, the fascia can get stuck down onto the underlying muscle. This prevents the muscle from functioning properly, interfering with proper blood supply and nerve innervation, and thus contributing to pain. Nearly all musculoskeletal pain is related to this process that can occur at any age or at any time in our lives depending on how we use our bodies or position ourselves repeatedly or for prolonged periods of time (whether at work or in our hobbies/pastimes). This is why many computer users and video-game playing teens have rounded shoulders and possibly neck and upper back pain and headaches. Rossiter, the developer of this technique, is a former helicopter pilot who developed severe shoulder problems related to the positions he assumed while flying. He first became a Rolfer after getting relief from Rolfing. He then sought to develop an intervention that would create dynamic changes in the fascia more quickly, efficiently, and consistently. His goal was to create longer lasting effects by addressing the root causes and not just the symptoms of structural pain. He initially taught his system of stretches to factory employees, who worked together to keep each other out of pain. Workers' compensation injuries decreased significantly as a result. Data collected by an independent auditor show how the Rossiter System reduced lost workdays and saved companies thousands of dollars (see www.rossiter.com). Now the system is available to anyone who has 32 I PhillyFIT
a trained coach, wants to take responsibility, and is eager to work hard to get out of pain. Rossiter describes it as, "‌client-driven, practitioner-coached bodywork that deeply and powerfully changes a large volume of connective tissue in a very short amount of time." (Massage Magazine, December, 2007.) Through his broad knowledge of the role of fascia and how it causes painful conditions, he developed an ingenious way to reverse pain by employing simultaneously the three factors known to affect fascia --- pressure, warmth, and movement. In a typical Rossiter System Workout, the patient is called the "person in charge" (PIC). They are in charge of finding the pain in their body and working hard to get rid of it. They are also in charge of the amount of weight (pressure) that the practitioner ("Coach") delivers during each stretch. Under the direction of the coach, the PIC is instructed to reach, stretch, wiggle, "hula," or push. This creates the movement and the weight of the coach's foot creates warmth. As is true in so many other life situations, "MAXIMUM EFFORT YIELDS MAXIMUM RESULTS." And in this case, the result is elimination of pain. One of the unique characteristics of a Rossiter Workout is that it is done with the PIC fully clothed, lying on a mat on the floor. Before each stretch the PIC is asked to accept the most weight that he/she can tolerate from the coach's foot. Then the PIC is instructed to do a "lock," a specific maneuver designed to engage the most fascia throughout the body at a time. The PIC then performs the stretch, difficult as it may be under the weight of the coach. The coach encourages total involvement of the PIC for the duration of the stretch, which is usually about ten seconds. The PIC experiences "therapeutic pain" or that "hurt good kind of pain" (all within the PIC's control) while doing the stretches and is then asked to compare the side of the body that was stretched with the side of the body that was not stretched. In a single session, sometimes even after a single stretch, most people will notice a significant difference in their problem area --- maybe warmth, maybe looseness, maybe decreased pain, and in many instances, complete resolution of pain.
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A Philadelphia resident had this to say about his recent experience of a Rossiter System Workout: "I was having periodic pain on the right side of my hip and across my back. When I would experience a flare-up, it would last several days. Even sleeping was problematic. In the session, the coach and I both put a lot of effort and focus in our respective roles with me doing the stretches and the "coach" applying the pressure during the stretches. The session was intense but very successful. I have not had pain and it has been over a month. I continue to do the stretches that the coach recommended. It is amazing what was accomplished in just one session."
doctor I was informed I should consider a knee replacement. Since I am only fiftyfive year old, I have tried to hold off (on) surgery; however, the pain was becoming more than I could handle." With the Rossiter System, "I had instant relief. I am still pain free four weeks later."
Rossiter adds, "It's another tool to affect change in the body's tissue in order to get rid of pain and restore the body to a place that feels normal, loose and pain-free‌[the techniques are] the fastest tools to get there." Good candidates for a Rossiter System workout are those with any kind of painful condition who do not want surgery and do want to be an active participant in a "workout" designed to alleviate the pain. Also, those who are tired of taking medications and dealing with the side effects owe it to themselves to try this new approach to pain elimination in which they take charge of the pain and the extent of relief they can achieve. So find a coach and take the next step to get out of pain! A Patiant with right knee arthritis who experienced three "workouts" with the Rossiter System reports: "At my last visit with the Orthopedic
The Rossiter System is a collection of more than 170 two-person stretching techniques.
The Coach's weight plus active movement by the Person in Charge equals deeper penetration of the tissue for fast, long-lasting results.
Janice E. Malloy,RN,MS,CMT, is the owner and sole practitioner of Bensalem Muscle Therapy. She has been serving Lower Bucks County for 11 years as a Massage Therapist and Muscle and Soft Tissue Pain Specialist. She has taken advanced courses such as Pfrimmer Deep Muscle Therapy, Soft Tissue Release, Myofascial Massage, Orthopedic Massage, and most recently the Rossiter System of Pain Relief, all with a focus on relieving painful musculoskeletal conditions. She is a member of the Lower Bucks County Chamber of Commerce. Contact Janice at janice@phillyfitmagazine.com
PhillyFIT Readers: If you love our magazine Please be sure to let our advertiser and writers know. They appreciate knowing where they are getting their business from, and we appreciate showing our customers that our magazine readers LOVE HAVING THEM in PhillyFIT. The magazine couldn’t exist without them, so, help us help you by letting them know they are an important part of the magazine please. THANKS! The PhillyFIT Family
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• Increase your energy • Discover common • Make easy sustainable nutrition secrets • Learn nutrition changes using the step and myths fundamentals by step home program
Your purchase supports SHAMALADA HEALING SANCTUARY
"Would You Like A Magical Million Dollar Smile That Has People Accusing You Of Finding The Fountain Of Youth And Looking 10 Years Younger?" Free Million Dollar Smile, Denture Relief, And Missing Teeth Evaluations! "Did you know the quality of your smile has a more direct effect on your personal (and business) relationships than any other part of your appearance?" In fact, 88% of all people say they always remember someone with an especially attractive smile. Your Smile Can Make Or Break You! So, if a smile is so important, why don't more people smile…and…why don't they smile more often? The answer is simple: They are ashamed and embarrassed by their teeth! Let's talk about the number of ways to get a "Million Dollar Smile". The best, of course, is to be born with perfect teeth….and then…take perfect care of them for the rest of your life. OK, that takes care of about 1/10 of all the people on earth. For the rest of us, our options are limitless. And each option changes depending on what the existing condition of your teeth are. However, here are 7 Reasons To Choose Our Dental Office! 1. We can take crooked, yellow, embarrassing teeth and turn it into a gorgeous smile that everyone compliments! 2. With Porcelain Veneers, you can retain the strength and structure of your natural teeth. 3. We can easily respace, straighten, and realign your teeth! 4. We can straighten or close spaces without braces. 5. If your teeth chipped or cracked, we can use porcelain crowns to make your smile look brand new! 6. If you wear partials or dentures that are ill-fitting and frustrating, we can improve the look, fit, and feel quickly. 7. No Lecture Dental Office- studies have shown that the #1 reason people put off their dental care has nothing to do with fear or pain, but has to do with the guilt of putting off the dentist. That people keep putting it off, because they are afraid to get lectured by the doctor and staff. At our office, if we lecture you or make you feel guilty, I'll give you $50 right there on the spot! We Make It Affordable! Then, of course there's the expense. There's no getting around it, cosmetic dentistry is not cheap. However, if you choose our office, you do not have to go broke to get that "million dollar smile" you've always wanted. We have many different payment options and work with our patients to make sure they get the highest quality of care despite cost. The truth is, it is more expensive not to have a wonderful smile than to go to the expense to get one. I don't know how
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to put an exact financial value on what I call a "million dollar smile"…but… I bet it is 1,000 times more than it costs. In business, looks do count. It's Very Easy To Get Started Here's what to do: Call us to set up an appointment at 215-860-0738. On the first visit, I'll take pictures of your teeth, give you the most thorough evaluation you've ever had. Then I'll explain all the options available that can help give you the picture-perfect smile you've always wanted. All this will take about 20 minutes and… It Is All Free! The entire evaluation! I will explain the work you need, show you how it is going to look, tell you how much it will cost and … I will explain all the easy ways you can handle the expense. No Selling! No Pressure! Our goal is to give you the greatest dental experience you've ever had, so you can't help but tell all your friends and family about us! The greatest part is that in just a few days you can be in here getting the smile you've always dreamed of! To schedule a Free Million Dollar Smile Cosmetic, Denture Relief, or Missing Teeth Evaluation (which will help you see what you'll look like if you choose to have your smile enhanced) call 215-860-0738. Act Now For Your $210 Of FREE GIFTS! To get you to act today, I am going to give the first 27 people who call this month two FREE Gifts! Free Gift #1: Movie Tickets Free Gift #2: $25.00 Dining For Dough Gift Certificate Please call us NOW, while this is fresh on your mind, and before I give away all the Free gifts! - Dr Mark A. Weglos,
Comprehensive Family Dentistry Summit Square Center, Ste 28 C Langhorne, PA 19047 215-860-0738
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HOLISTIC GUIDE
Ahhhhh, the smell and sounds of summer! The beauty of the birds singing, the trees are so green, and summer vacation is hopefully around the corner. How do you dream of summer? I love to picture the ocean brimming with pride for all that it brings to us; calm, beauty, power, and infinite power. And, oh, those deadly toxic chemicals lurking in that beautiful water too. But, don’t despair, every single one of us really can make a difference in this world. So, what can you do to help our struggling earth? Tons, actually! And, you can start right now. How? Take a peek at my first “list” of many ideas:
At Home
Community
• Turn your thermostat down one degree http://www.exeloncorp.com.
• Support your local farmer or produce stand, or visit an Organic Farm www.willowcreekorchards.com.
• Buy a “smart strip” for your electronics which stops the usage of electricity even when you aren’t using them www.smartstrip.net or better yet, if you use a lot of electronics, try the Voltaic back pack http://www.voltaicsystems.com.
• Want to be Eco-Chic? www.gaiam.com & www.vivaterra or visit this completely earth-friendly retail store www.earthmartlonline.com in Phoenixville.
• Get free “light green” tips delivered right to your email box from www.idealbite.com.
• Engage in a charity that you believe in and become a part of their email newsletters. • Have a small surplus of cash? Buy a bottle of Ethos Water. They supply clean water for children around the world. www.EthosWater.com
• Doing home improvement this summer? Check out this retail store outside of Philadelphia www.environmentalhomestore.com.
• Purchase a Terra Pass to offset your carbon footprint (we’ll talk a lot about our footprints later) www.terrapass.com.
• Subscribe to a Green magazine; $2.00 of this one goes to a variety of Funds www.positivelygreen.com.
• Donate your used electronics http://planetgreen.discovery.com/tech-trans port/recycle-your-electronics-at-big-retailers.html.
• Try an organic beauty product like cream or makeup (my personal favorite is California Baby products) www.californiababy.com. These are made for baby, but I can’t live without the Calendula cream.
• Use cloth napkins, or just use half cloth and half recycled napkins http://www.fabkins.com. • Keep your car tires inflated http://shopping.yahoo.com/s:Automotive%20Tools%20&%20 Equipment:47610-Type=Tire%20Pressure%20Gauges
• Buy compact fluorescent light bulbs (yes, they cost more, but they last so long) www.homedepot.com.
• Return old cell phones http://www.cellphonesforsoldiers.com/.
• Seal up that fireplace (you can do this yourself with duck tape and plastic and make it look pretty nice).
• Plan an animal food delivery trip to your local shelter www.aspca.org . Think you can’t afford to? It’s easy, just give up your Starbucks for a month and make coffee at home. **Remember, recycling is good, but buying recycled products is even better.
• Non-seasonal allergies got the best of you? Could be millions of reasons why, but, lets start with dryer sheets www.sunandearth.com (not only are they earth-friendly and biodegradable, they are local too!) or Dryer Balls www.nellieslaundry.com. 36 I PhillyFIT
For Your Pets Does your pet have allergies, ill-health or is over-weight? Try switching to an organic food http://www.newmansownorganics.com (if you are buying “weightcontrol” food from your vet, this exceptional food is most likely less expensive).
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HOLISTIC GUIDE • Using conventional flea & tick repellents? How about trying something all-natural www.earthanimal.com (Fido will thank you). • Offer these other members of our family spring water (with ice!) Want to try a pet-friendly fertilizer? Check out www.arbicoorganics.com. • Buy your beloved pet an organic or all-natural pet bed www.lifekind.com. See, that wasn’t so bad, was it? In fact, I bet you got a little bit excited knowing this was something you could actually do. Wouldn’t your children and friends admire you if they knew you took frequent trips to a shelter delivering food? And, wouldn’t you have the most delightful time doing it? Remember, it truly is in giving that makes us smile from inside. I bet someone notices the brightness in your eyes after you have done such an incredible deed for our furry friends in need. Still, this whole Green thing really isn’t anything new folks. “Green” is the way things should be. Actually, it’s the way things were back when it was just “normal,” not something we should “become.” I think greenies get a bad rap from some for trying to get on the bandwagon, be a part of something new and cool and trendy. But, I never really saw it that way, ever. I just felt it was the healthier way to live and raise my children. Not too many years ago, we didn’t have insecticides and pesticides, so things really were truly green.
Green (cleaning) tip: Mix 1 cup pure water with 15 drops pure essential lavender oil and mix. You can pour this into a spray bottle or into a Ziploc bag with paper towels. Use spray for door handles, tables, almost any hard surface at all. (You may want to test a small spot on furniture and skin first.) The wipes you can use on your own hands and your children’s, and you can even let your children suck on the paper towels. Don’t worry; your child won’t turn purple. Pure essential lavender oil is a natural disinfectant. Until next time, enjoy a healthy and happy summer. Please be kind to Planet Earth, our children and animals thank you Peace, Julee Wenhold Kerr - organicjulee@gmail.com Contact Julee at julee@phillyfitmagazine.com
WHAT IS SHIATSU?
Shiatsu is an energy-based bodywork therapy that originated within the Asian Healing Arts.
WHY STUDY SHIATSU?
Shiatsu offers an antidote to our stress-filled lives.
CLASSES NOW FORMING Visit our website or call for more details!
WHO STUDIES SHIATSU? Anyone interested in energy work and seeking a positive change in their lives.
10 South Clinton Street, Landmark Building, Doylestown, PA 18901 215-340-9918 I www.shiatsubo.com
I am absolutely, positively, thrilled when I hear and learn new ways to do it better, or hear of a new idea altogether. One of those cool things I liked hearing about was organic lard. I saw a funny cartoon about that once where there were these big blobs of lard sitting in a green field. Think about that for a moment. It’s kind of comical. Spectrum Organics, www.spectrumorganics.com makes one hundred percent expeller pressed organic palm oil into lard, making it --- HEALTHY and trans-fat free. WHY ISN’T THIS FRONT PAGE NEWS? Think about your own home and what it and the inhabitants of it mean to you. If you have your cleaning supplies hidden away under lock and key, doesn’t that seem strange to you? Granted, earth-friendly cleaners can be potent too, and we don’t want our pets or children to swallow them. But, if you have to wear a gas mask to clean your bathroom, then you may want to rethink that a little bit. Yes, we can get our bathroom clean without CLOROX BLEACH! I hope I have given all of you a little “chemicals” for thought. Please don’t misunderstand my good intentions, which really are to truly inspire you to live a healthier and happier life. You can call how you do it whatever you want; Green, Eco-friendly, Earthfriendly, or just plain “my-life.” So, whatever you decide to call it, do it the best you can. Don’t compromise your health and the health of your loved ones. Believe it or not, there are a multitude of cleaning supplies on the shelves besides Clorox and Lysol. P.S. Just because you have found a product on your store shelf doesn’t mean it is safe for you to use. We’ll talk label reading at a later time too.
Jason D. lost 224 pounds!*
Greg D. lost 100+ pounds!*
Mark M. lost 170 pounds!*
Patricee G. lost 108 pounds!*
Lose weight, Improve health, Gain confidence and Live energetically. Go to www.launchyourlife.com and watch the Cleansed For Life video. Call 888-364-1892 *Weight-loss results may vary. In a recent study participants averaged a weight loss of 7 pounds after nine days on the Isagenix® Cleansing and fat burning system.
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HOLISTIC GUIDE
Weight Reduction, Smoking Cessation, Eliminate Fears/Habits, Stress Management
DENTAL HEALTH CARE A S S O C I A T E S
Mary Ellen Jeniskis RN CH Registered Nurse, Certified Hypnotist West Chester, PA 19380
610-594-7959 • 484-467-0927 mejenisk@att.net
GOT GIRLS? Discover the
Lance R. Panarello, DMD • Jordan K. Grant, DMD 5000 Chichester Avenue, Aston, PA 19014 I 610.485.1991 www.delawarecountysmiles.com
DELCO’S 1ST “GREEN” DENTAL OFFICE Because celebrating a girl’s biggest change in a positive way… will only create a more confident woman in the future! For more information:
www.redgoddess.org • 267-247-5835 • info@redgoddess.org
For Everyone Who Wants Good Health...
NATURALLY Lisa Beth Freedman, M.D. is a board-certified doctor trained in holistic medicine.
WORKING WITH A NATURAL LAB, SHE CAN ACCURATELY DIAGNOSE: • Menopause, PMS and thyroid disorders • Abnormal weight gain • Fatigue and Insomnia • Headaches and Allergies • High Blood Pressure & High Cholesterol • ADHD and Mood Disorders
DR. FREEDMAN UTILIZES A COMPOUNDING PHARMACY FOR NATURAL REMEDIES: HUNTINGDON VILLANOVA • Natural Bioidentical Hormones VALLEY 610-579-3797 215-796-1700 http://www.LBFMD.com
• Vitamins • Herbs • Homeopathy • Acupuncture
For more than 45 years, Dental Health Care Associates has been serving families throughout the Delaware County community, offering a complete array of high quality cosmetic and general dentistry services. This renowned and respected practice is now undergoing a major renovation and expansion of their office space, and will soon become the first LEED - certified "green" dental office on the East coast. "It's exciting and it's also important. We want Dental Health Care Associates to be a wonderful, environmentally friendly place for our patients and our employees," says Dr. Lance Panarello. Significant measures are being taken to create a stateof-the-art facility that will meet or exceed the Gold certification standards for LEED (Leadership in Energy and Environmental Design) buildings. Environmentally conscious renovations include but are not limited to: · Use of recycled building materials throughout, including concrete, siding, and countertops · Geothermal HVAC · Solar and wind-powered energy sources · No-VOC cabinetry, carpets, flooring, and paints · Underground rainwater collection tank to reduce water wastage · Water-free landscaping that requires no irrigation · Abundant windows and lighting domes to make efficient use of natural light sources · Combination of fresh air and sterilized air sources for optimum indoor air quality It all adds up to a modern, healthy office that is also respectful to the environment. When the new space is completed, Dental Health Care Associates will offer tours for patients, area residents, schools, and businesses. It's no wonder so many families throughout Delaware County are choosing Dental Health Care Associates. Put their experience ... and their concern for the environment ... to work for you and your family. Call Dental Health Care Associates at 610.485.1991 today to arrange for your free consultation and get started on a dazzling, healthy smile!
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HOLISTIC GUIDE
EcoLiving
EnvironmentallyFIT
By Paige Wolf
From the basic to the less obvious, greening your lifestyle can save money, time, and maybe the planet. “Greening” one’s lifestyle has recently become in vogue, but it’s not the sort of trend that can really be labeled a fad. The importance of the environment and the presence of global warming are only becoming more evident each day, and we are all forced to take a look at the rampant consumerism that has simply gotten out of control. It is practically impossible to be “eco-perfect.” As much as I try to practice what I preach, my husband and I still share a 10-year-old SUV we can’t afford to replace and I’ve been known to throw away a Starbucks cup in a pinch. But I do try very hard to green my life in every way I can—reducing, reusing, and recycling—and finding it inspiring, creative, and often money-saving! THE BASICS: There are a few easy things even the laziest folks can do to make a difference. Swap your incandescent bulbs for longer-lasting, money – and energy-saving compact fluorescent light bulbs (CFLs). Keep your thermostat just a couple degrees cooler in the winter and a bit warmer in the summer to cut your energy consumption and lower your bills. Use a filter for your tap water and reuse your water bottle, which is also a big money saver. These tips can quickly become second nature.
Reduce − There are so many simple ways to reduce the amount of “stuff” we use. Take paper, for instance: use both sides, put your printer on draft mode, and check out changethemargins.com and printgreener.com for more easy ways to save trees. Some stuff we get we don’t even want—like junk mail! Put a stop to as much as you can with free services like greendimes.com and catalogchoice.org.
Reuse − One of the easiest things to reuse is shopping bags—the cotton totes are also more durable and easier to carry than paper or plastic. I like to keep one rolled up in the bottom of my handbag just in case. And it’s not too hard to find a free one either. Steve Madden uses them as shopping bags, special events offer them as gift bags, and even make-up counters have given them away with their bonus gifts.
Recycle − Most parts of the city now offer streamlined recycling, which means you can put paper, glass, cans, and plastic all in the same bin. Recycling bins are available for free at several locations or you can just write “Recycling” on any trash receptacle, which should work just as well. And if your conscious isn’t enough to get you sorting, recycling is the law in Philadelphia. If you don’t recycle, you can be fined up to $300! For more information on how to recycle in your district, visit recyclingpays.phila.gov. July/August 2008 I 215-396-0268 I www.phillyfitmagazine.com
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HOLISTIC GUIDE Buy Used – I’ll bet you a carbon offset that you can find the
perfect armoire, roller skates, or lampshade faster on Craigslist.org than you can at Target. You’d be surprised what people are selling cheap—and even free! And if gratis is all you can handle right now, check out Freecycle.org for fabulous freebies and before you dump some possible treasures of your own. And when it comes time to stock your office, recycled paper and office supplies save tremendous amounts of trees and energy. Check out greenlinepaper.com for 100 percent recycled paper and more.
! ! Call for FREE treatment.
of spending $500 on Manolos are over. The chicest wears are oneof-a-kind vintage from Buffalo Exchange and insanely-cheap-used designer suits from the Career Wardrobe’s monthly sales. For various odds and ends, sprig.com helps you find endless products and tells you why they’re green, why they’re good, and where to get them! A map of earth-friendly businesses in your area also can be found on the Sundance Channel’s eco-community Web site. If you need something that can’t be found close to home, shopping online can save serious fuel since you’re already on that UPS route. For big online shopping savings, check out sites like cheapstingybargains.com.
Go Organic – Organic products are grown without the use of synthetic pesticides, chemical fertilizers, growth hormones, and other harmful additives. Organic food and products are good for the body, good for the environment, and good for the small-scale farmers and farm workers who produce them. Plus, organic producers tend to take special care of the environment when packaging and shipping, and buying locally saves on transportation energy and costs. Shops like Whole Foods and Essene do a great job of stocking locally produced products, but for the best homegrown bets, check out a local farmer’s market or join a CSA (Community Supported Agriculture) where you can pick up or even have fresh produce delivered by a local farm—yes, even in Center City! Check out localharvest.org to find one near you. What you put on your body is as important as what you put in it, and there are fabulous organic skin and hair care products on the market that are literally good enough to eat! For a luxurious, organic pampering experience, try an organic salon and spa like juju salon & organics, where all the products used are all-natural, non-toxic, and organic. Use a (Wo) Man-powered Engine–We know you need to ride that car sometimes, especially if you don’t live in the city. But when possible, a bicycle is a great way to burn calories without burning fuel and cab fare. And trust me, it’s true what they say—even if you haven’t ridden since you were 11, it’s a cinch to get back on! And instead of trekking the Stairmaster, try something easy and natural like yoga or Pilates—or just walk.
ken0708
Buy New Smarter – Sorry Sex and the City, but the days
Chimera Travel, L.L.C Turning Dreams Into Reality Yoga & Wellness Retreats Green Travel Ecological Tourism Voluntourism Personalized Travel Phone: 856-854-2940 Mobile: 856-266-8898 maya@chimera-travel.com www.chimera-travel.com
It can feel overwhelming to try to make the right environmental choices all the time, but just a few simple changes and arming yourself with a little bit of knowledge is enough to create a big difference. Paige Wolf is the owner of Paige Wolf Media & Public Relations, an environmentally-conscious public relations firm in Center City. For more information or to sign up for the Paige Turner enewsletter, visit www.paigewolf.com. Contact Paige at paige@phillyfitmagazine.com
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HOLISTIC GUIDE
LJR
TRAINING & CONSULTING, LLC Healing Hurts. Transforming Lives. Empowering People.
Providing creative and innovative services: • Emotional Wellness and personal Empowerment Workshops • Stress Management and Holistic Wellness • Natured-based, Spa-Quality, Skin Care and Wellness Products
Lougenia J. Rucker, MA President/CEO
• Wholeness * Wellness * Wealth Events • Training/Consultations/Workshops/Seminars
215-806-4356 e-mail: Lougenia@LJRtrainingandconsulting.com www.LJRtrainingandconsulting.com P.O. BOX 26544 • PHILADELPHIA, PA 19141
Institute of Health and Wellness FIRST LINE THERAPY P r o g r a m s o f N u t r i t i o n , E xe r c i s e a n d S t r e s s M a n a g e m e n t
We offer consultations for: . Chronic Fatigue . Weight Management . Irritable Bowel Syndrome . Pre-diabetic or Type 2 diabetes . Fibromyalgia . Any other chronic health disorders We understand the importance of your wellness.We continuously commit ourselves to meeting and exceeding your expectations for superior patient care and service to help you achieve your wellness objectives. We offer a total healthcare experience that provides you with a dedicated and friendly staff, flexible and convenient hours, and the highest quality care available.
Dr. Joseph R. Schneider
Dr. Clair Corcoran
Chiropractic Neurologist and Nutritional Consultant
Chiropractic Physician and Nutritional Consultant
Initial Consultation
$75.00 Regularly $150. Expires: 8/31/08
444 Baltimore Pike, Springfield, PA
610-544-9800
www.docjoe.meta-ehealth.com
Want to run an ad on the PhillyFIT Online Newsletter? Call 215-396-0268 for details. July/August 2008 I 215-396-0268 I www.phillyfitmagazine.com
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HOLISTIC GUIDE
CHANGE your Food
Fuel your LIFE by Susie Beiler, Certified Holistic Health Counselor, Occupational Therapist
Food is so important
to your health Food is one of those things we do that can sometimes be almost unconscious — like breathing or sleeping. We do it because we need to. It sustains us and keeps us alive.
What would your life look like if you ate because you truly enjoy what you are eating? How would you feel in your life if you ate because you enjoyed the experience of eating? So many of us eat to feed our addictions and cravings, and we sometimes lose sight of the healing potential of eating well. Eating well involves choosing healthy foods. It means slowing down and experiencing your food as you chew slowly and savor each flavor. To eat well means using your food as medicine rather than using it as a quick fix. Choose foods that are balancing for your body rather than foods that create cravings. You have a unique physiology and no amount of bookreading, formulas, or testing will ever tell you which foods are best for YOU. They can provide valuable guidance; but in the end, it comes back to what works best in your body. There is so much biased information regarding nutrition in the media. Be careful to obtain your information from sources that truly care about your health and do not have hidden agendas or just really good marketing. Read studies that are executed by legitimate organizations, not ones that are funded by organizations with hidden motives. As consumers we need to be extremely discerning from whom we receive our information. After you gain a solid education about nutrition, it is your job to listen to your body’s cues and clues to let you know what is working or not. For example, if you become bloated after eating grains, your body may not be in a state that is equipped to digest grains. If you experience heartburn after drinking milk or eating cheese, your body may not be able to digest dairy efficiently. If you feel energetic after eating, you probably just ate a meal that had a balancing effect in your body. If you feel lethargic after eating, the way you ate or what you ate was not right for you. If your skin is clear and you have regular bowel movements, your gut is most likely healthy and what you are eating is working for you right now. Your body is extremely intelligent and will let you know when what you are doing is not working for you. Your job is to become an intuitive eater—LISTEN to your body’s cues and clues and adjust your food accordingly. In most cases, when you change your diet slowly and deliberately, you cleanse naturally and increase your energy. Start by adding better choices like vegetables, healthy proteins and fats rather than depriving yourself and taking things out of your menu. Gradually, your body will respond and desire the better choices. Changing what and how you eat can seem challenging, but with the right information and the type of support that works for you, you will fuel your life and achieve health!
Susie Beiler is the founder of Spectrum Health Consulting. She is a Board Certified Holistic Health Counselor and Licensed Occupational Therapist. Contact Susie at susie@phillyfitmagazine.com
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CANINE CLIPPERS Celebrating 26 years of Canine Care Excellence!
DOG • GROOMING • SALON
CAN0708
ONLY ALL NATURAL AND ORGANIC PRODUCTS USED
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July/August 2008 I 215-396-0268 I www.phillyfitmagazine.com
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PhysicallyFIT
Keeping Philadelphia’s Dogs Healthy & Fit! By Rob Volansky
American Kennel Club statistics rank the Labrador retriever, the German shepherd, and the Golden Retriever as the most popular dog breeds in the Philadelphia area. Those are some sizeable hounds. It is a common misconception, though, that only big dogs need to run, that only big dogs can get cooped up in an urban environment. Any vet will tell you that most breeds need 35 to 40 minutes of exercise a day. Many people find it difficult to find that workout time for themselves, let alone for their pets. It was with this in mind that Rebecca Davis started Run Philly Dog Run, a business that does exactly what the name says. “I’d see people on the streets and in the parks walking their dogs. The people were drinking coffee and talking on the phone and the dogs looked out of shape and completely unengaged,” she said. “I saw an opportunity.” The opportunity was to combine two things about which she has always been passionate: dogs and running. The idea was simply to take the concept of the dog-walking business to another level. She put the plan into action last year, and the company has grown since. It is the first of its kind in Philadelphia. Philly boasts the highest number of kennels in the country, no doubt due to the proliferation of dog owners in the city. While there are not quite so many running clubs in the area, a quick web search reveals that there are more than 25 organizations focused on jogging and race training from Mt. Laurel to Valley Forge. With so many dogs and so many runners, a business like Run Philly Dog Run seemed like a natural combination. 44 I PhillyFIT
Workout programs The Yorkshire terrier, the poodle, and the Shih Tzu are also on that list from the American Kennel Club, and the team has put together a consistent and flexible canine-centered program which caters to all breeds. The same rules that apply to your own exercise routine also apply to your dog. Before taking a step, clients should have their dogs evaluated professionally. Each pet’s regimen is based on such factors as the dog’s age, weight, height, fitness level, temperament and breed. What goes into that exercise regimen varies depending on those factors. For example, while it is true that a small dog with short legs usually does not need quite as vigorous a run as a larger dog does, leg length is not the only determinant of a dog’s capacity for covering distance. Breeds with short noses may have trouble breathing when exercising vigorously. A diminutive pug with a short snout might need as much attention to respiratory issues as a rangy boxer. Warming up and cooling down are essential, as is proper hydration. The service takes care of all of this. Establishing a daily or weekly routine keeps your dog focused on the goals that you have set. Run Philly Dog Run operates regardless of the weather, seven days a week, all year round. Dogs, after all, don’t live by a holiday calendar. It is this kind of dedication that keeps clients coming back. Or, more correctly, keeps runners coming back to their clients. Run Philly Dog Run has a standard pick-up service. They will take your dog anywhere in the area. “With the lack of large dog parks in the city, it seemed like Buckley was never getting enough exercise, and he certainly was not burning enough of his endless supply of energy,” said Rana Roseberg, a staunch customer. “But now that he is active and running with Run Philly Dog Run, he's a completely different pet. He's a healthier and happier dog these days, which makes us happier dog owners.”
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continued from page 44 Happy dogs and happy dog owners make for a happy community. Dog owners who run may have felt hesitant about taking their dog for a jog. It can be difficult to control a curious canine for the duration of a run, especially if that canine is out of shape. A few weeks with Run Philly Dog Run and your dog will be trim and focused and ready to join you for the odd weekend jaunt. Another problem owners have faced is not knowing how far or how fast their dog is capable of going. A feature of the service is a log sheet providing statistics regarding time and distance to help monitor your dog’s progress. This, in turn, can help you monitor his capacity for exercise and plan your workout routines with him accordingly.
Nutrition For Man’s Best Friend
Your dog is probably not getting the nutrition he or she really needs. That's why Earl Mindell developed Canine Care. Made from only the highest quality ingredients~, Canine Care promotes a strong immune system, a beautiful coat, and healthy skin. And, it tastes so great that your dog will think they're treats. CONTACT ME TO FIND OUT HOW TO EARN POINTS TO SAVE MONEY ON YOUR PET'S ORDER:
Jana de Leon I 610-941-7223 office janaisom@aol.com www.JanadeLeon.getgojionline.com www.JanadeLeon.gojiteam.com Canine Care® • Item 600 1lb. 8oz.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
“They have done an incredible job of catering to his needs and pushing him when it seems like he's ready for it,” continued Rosenberg. “We love reading his progress reports after each run.” In the end, it’s all about staying in shape, even in the bustling metropolitan sprawl. “I see no reason why a dog shouldn’t be able to enjoy the squares and sidewalks of the city as much as I do,” said Rebecca. While we’re at it, with so many fit dogs around, it might be high time to add a canine division to the Broad Street Run. For more information on Run Philly Dog Run: www.runphillydogrun.com or info@runphillydogrun.com Contact Rob at 215-385-0186 or rob@phillyfitmagazine.com
Purr-fect Pets PETSITTING AND SERVICES Lisa Saraco Petsitter/Veterinary
Serving most of Philadelphia Overnight Care, Daily Dog Walks Pet Taxi, Personal Errands & More
267-968-6403 lsaraco@msn.com
Call
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215-385-0186 July/August 2008 I 215-396-0268 I www.phillyfitmagazine.com
Bonded & Insured Member of Pet Sitters International
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PhysicallyFIT
By Russell Howe-Smith, MS, VMD
As a veterinarian interested in canine fitness and conditioning, it is with great dismay that I watch the endless parade of ponderous pups that shuffle through my exam room. Overweight, under-conditioned couch potatoes are the norm, not the exception, and the blank stares or outright denial with which some owners respond to my admonishments are a sad but reliable testimony to the fact that this will continue for the foreseeable future. Alas, the vast array of medical hazards that await our overweight pets is just as severe as that which we risk when we overindulge ourselves. Diabetes, heart disease, arthritis, and a host of other serious but avoidable medical problems are rampant in veterinary medicine. And the saddest part of this problem is that it is for the most part completely preventable. There are medical problems that can lead to increased weight. Hypothyroidism and Cushing’s disease (hyperadrenocorticism) are among the most common. Obesity is, however, much more likely due to overeating and lack of exercise than to disease. So what can you do to prevent the pounds from piling up? First, keep in mind that dogs are smaller than we are, and a little food goes a long way. Use the suggested feeding guidelines on your chosen food as a maximum, and don’t be afraid to feed less. Dogs crave affection from their people, and we are all too prone to misinterpreting attention-seeking behaviors as food seeking. And of course they won’t turn down a proffered morsel (or two, or 10) given in lieu of the attention that they were asking for. The rewards of weight management are real. A long term study recently completed by the Purina Company clearly demonstrated that dogs fed a controlled diet lived an average of 15 percent or two
years longer than dogs that were freely fed. The dogs also lived healthier, more disease free lives, with a significantly lower incidence and slower onset of arthritis as they aged. Use the following guidelines (from the Purina Body Condition System) to gauge your pup’s performance:
Too thin:
Ribs are highly visible.
Ideal:
You can feel and see the outline of the ribs. Dog has a waist when viewed from above. Belly is tucked up when viewed from the side.
Too Heavy:
Dog has no waist when viewed from above. Belly is rounded when viewed from the side.
If your dog is too tubby according to this scale, then the time to take action is now, before those extra pounds take their toll and cause permanent damage. A sensible diet and moderate increase in exercise should be enough to do the trick, but if you have trouble trimming that waistline don’t hesitate to consult your veterinarian for suggestions. There are several excellent prescription diets available that can make the process much easier, and there is even a newly introduced medicine that decreases a dog’s appetite. My own area of expertise is rehabilitation. I work with dogs that are recovering from a variety of orthopedic or neurologic problems. The knee, hip, and back injuries that I see each day can cause sig-
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nificant muscle wasting due to inactivity. We work hard to rebuild muscle by gently reintroducing low impact exercise with swimming or working on an underwater treadmill. Here too, weight is often a significant issue. Part of an effective rehabilitation program is properly managing nutrition to be sure that the body has what it needs to recover and rebuild without carrying a lot of extra weight. Weight really does make a difference in their recovery. Reducing an overweight dog’s weight by 10 percent can mean the difference between a dog that relies on lifelong medication for joint pain and one that leads an active pain and medication free life. The bottom line is that you control what your dog eats. If he is overweight you are quite literally killing him with kindness.
Dr. Howe-Smith graduated from MIT in 1986 and worked as an engineer in the aerospace industry for 7 years before returning to school. He earned his veterinary degree at the University of Pennsylvania School of Veterinary Medicine in 1997. He has a strong interest in orthopedics and has worked to incorporate the use of rehabi Iitation and physical medici ne to speed post operative recovery of his orthopedic patients at the Cherry Hill Animal Hospital. As his interest and expertise in rehabilitation grew, Dr. Howe-Smith quickly recognized the enormous potential that this form of therapy holds for the alleviation of pain and management of many chronic diseases. Since he founded PetPT in 1999~ Dr. HoweSmith has become known as an innovative pioneer in this rapidly developing field. Contact Russ at russ@phillyfitmagazine.com
The Gifted Pet is an online specialty retailer featuring “Cool Stuff for Cool Pets & Cool People!” We offer fun, playful & unique items that are pet, people and Earth friendly. A generous portion of our proceeds benefits animal rescue & nature conservancy organizations, so please, “Shop Where Your Purchase Matters!”™
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CONNECTING YOU TO THE
LOCAL FITNESS SCENE! PhillyFIT.com July/August 2008 I 215-396-0268 I www.phillyfitmagazine.com
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PhysicallyFIT
the horns, Audrey takes her life by
and goes for it! Thanks to the help of personal trainer Tony Robinson and The Center Club of Newtown. PART III OF OUR THREE PART SERIES.
For the past ten months we have been following the daunting, yet inspirational story of Audrey Solomon. As you may recall, Audrey had gastric bypass surgery to assist her in overcoming obesity; however, she initially failed to complete the journey to wellness because she lacked the fitness component that her body so desperately needed. Audrey’s quest for total health and wellness began last summer when fate brought her together with the Owner/Publisher of PhillyFIT Magazine, Jami Appenzeller-Yancey. The two joined forces to help Audrey achieve her goals to become more fit and to live a more active life with her daughter. Please join us for the conclusion of our three-part series entitled Metamorphosis. As you may recall, Jami had helped Audrey to unite with a personal trainer, Tony Robinson, from the Center Club of Newtown, and that club owner, Fred Brandt, had generously supplied. Jami and Fred felt that Tony would be the missing link Audrey needed to receive the help to combine exercise with healthy eating.
TONY ROBINSON Personal trainer of The Center Club of Newtown.
Audrey would be the first to admit that she was not a fan of exercise and that the sparse physical activity she was doing prior to meeting Tony was not helping. This combined with her eating habits caused Audrey to always stay around the same weight and sometimes even gain weight. While she had lost the weight, Audrey still lacked the energy to be active with her beloved daughter. Additionally, she knew that without exercise her life span would certainly be shortened.
“I have worked very hard to help Audrey understand that any type of exercise no matter how little it may seem will keep you on track to obtaining your goal. I feel if she went to workout on her own she would have a good solid foundation to build from and progress. She could go anywhere and be able to workout. Although Audrey is the newest of all my trainees, she has adapted to each new piece of fitness equipment presented to her,” comments Tony. Tony utilized various types of apparatuses when teaching Audrey essentially “how to workout.” He instilled basic movements into the routines, even when the workouts were more advanced in nature. Some of the workouts included the use of Kettle bells to build muscle stimulus and promote aerobic activity. Equipment that requires balance like the Bosu/Summit ball and bands were also included. Of course, the two used free weights as no fitness program would be complete without them.
Tony even introduced Audrey to kickboxing. Apart from the physical benefits of kickboxing, people get the chance to take out any pent up frustration in a safe and fun environment. The exercise that Audrey seemed to like the most was the TRX system which is known as the Total Full Body Workout system. As a certified instructor of that system, Tony understood how great it would be for Audrey. The system uses your own body weight and gravity to create a challenge to any level of fitness. Some of Tony’s more advanced clients such as his PhillyFIT I 49 July/August 2008 I 215-396-0268 I www.phillyfitmagazine.com
Well it has been six months since Audrey and Tony have been working together. At times working out had been difficult for Audrey. During their time together, she slipped in the shower, wrenched her back, and twisted her knee. Unfortunately, these are things that can happen to any one of us. These things slowed down their workout progress, but because of Audrey’s spirit and passion she always gave her all.
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New York City and Boston Marathon runners, national swimmers, and college and high school track and field athletes love it as well. As most of you know, exercise is only half of what a person needs to be healthy. You can not be healthy without eating right and diets are only temporary fixes. As soon as you stop the program and are left on your own devices, most people are ill-equipped to correctly handle food choices. With most living in a world of rushing around, working late hours, and transporting our children where they need to go, many people find it challenging to sit down and eat. Thus, eating healthy is an afterthought and hence the weight comes on quickly. It is so difficult to get rid of the five, ten, sometimes even as much as fifteen pounds of unwanted weight gained in what seems to be overnight. “I taught Audrey that making smarter food choices is not as bad as most people think. Balanced meals also means not having too much of one thing. Precooking foods to plan your meals and eating four to six meals a day yields better results. I stressed that skipping meals is counterproductive to weight loss. We emphasized these things over and over again so that she could incorporate it into her life,” says Tony. Tony adds, “There is nothing that provides me more satisfaction then seeing my clients succeed with their fitness goals. I believe
my job is to motivate a client and stand by their side, even if they fall off track. Not only have I have trained clients who want to get into shape, but I have had the pleasure of assisting clients with challenges such as polio, Bell’s palsy, herniated disk, broken limbs, and now gastric bypass surgery.” With Audrey, I explained that this is not only about looking good; it’s about a healthier you! I emphasized that both working out and eating smarter will give you a better and longer quality of life. This will allow you to do things you have only thought about or wished you could do. Audrey started out as a person who hated the thought of working out. The idea of being in a gym with people who on the outside look like the perfect body of health was scary. Tony reminded her that rarely does anyone start a fitness routine looking like you see them today. Tony’s mantra, “Don’t let the body limit what the mind can do.” Over their six months together, Audrey has lost eighteen pounds and fourteen percent body fat. She set a goal and met it. Her success is a testament to her dedication. Tony’s ultimate goal as a personal trainer is to get a client to a point that they can reach their fitness goals without him. This is one of those stories. If you want to be Tony’s next story of success, or just change your workout routine visit him at www.myfitnessisfun.com
SIDEBAR
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Congratulations to Audrey for losing
18
pounds and 14% body fat. Audrey and Tony are a tremendous wellness team!
ARE YOU A PhillyFIT COVER MODEL? Enter to find out!
PhillyFIT Magazine is searching for active lifestyle adults, children or pets that are a candidate and deserve to be featured in our magazine or make the front cover! Sponsored by Chielli Church Street Studios, 122 N. Church St., Phila., PA (215-627-2420) and phillyfaces.com, the Grande prize winner not only makes our front cover, but receive's a free model-like day to include the prep work that goes into a professional photoshoot, and a custom portfolio of photo's designed to match you and your personality! All finalists will be featured in our PhillysFITTEST section of the magazine throughout the year. Entrants need to mail or email a recent photo, within the past 3 months, and will be reviewed by our PhillyFIT Panel of judges (The PhillyFIT Challenge team). NAME: _________________________________________________________________ ADDRESS: _____________________________________________________________ _______________________________________________________________________ PHONE: __________________ EMAIL: _____________________________ AGE: ____ PAYMENT ENCLOSED Check__________ credit card (all types accepted) _______________________________ Number_____________________________________ Exp. Date____________________ Signature________________________________________________________ ________
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Rules: This is not a beauty pageant, this is a search for healthy happy locals who have worked hard to improve their overall level of fitness. We are looking for natural body types, not enhanced by steriods or any other illegal substance. Entry Fee: $20 A portion of the proceeds will go to WAGS Animal Rescue of Feasterville, PA. All entries become the property of PhillyFIT Magazine, and will not be returned. PhillyFIT Magazine is not responsible for lost or damaged photos. Payment must accompany entry form information. Mail to PhillyFIT Magazine, 868 Central Ave., Southampton, PA 18966 or email Jami@phillyfitmagazine.com Credit card payments can be faxed to us at 215-396-0288 or called in. Finalists will be notified via email and the winner will be contacted by the Publisher, to coordinate the winning photo shoot. Registration fee is nonrefundable.
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To obtain a copy of any of these photos contact:
PHILLYFIT
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Sharon Shipe Photography
5K
http://shipephotography.blogspot.com
215-896-1324
Time
Women
Time
Eric Bofinger John Simila Shannon Perry
14:10 16:56 16:58
Jen Liney Courtney Kelly Brooke Stanley
16:47 17:08 18:02
AGES 11 + UNDER
George Duffield, Jr. Joseph Celana John Shellem
19:45 19:47 20:45
Maeve Ryan Loren Henry Dana Duffield
18:37 19:05 19:45
AGES 12-14
Alex Stelmanski John Simila
17:01 16:56
Ashley Skolozdra Meghan Henry Leanne Vincente
19:01 19:19 20:29
AGES 15 - 19
A.J. Corless
25:04
Sarah Cooper Kiersten Corless Aleza Rae Funsten
22:42 25:03 27:27
AGES 20 - 24
Erik Bofinger
14:10
Tara McFadden 24:28 Amanda Weidenmiller 24:56
AGES 25-29
Anthony Black Chris Natoli
18:59 27:41
Jen Linney Michelle Tripp Nihad Kaiseruddin
16:47 26:12 30:22
AGES 30 - 34
Kareem Afzal P.J. Linke
30:24 32:06
Trish Devine Heather Morris
23:42 24:31
AGES 35 - 39
Shannon Perry George Duffield, Sr. Anthony Rocco
16:58 20:10 20:15
Lisa Kvist
48:11
AGES 40 - 44
Paul Ryan Jerry Rupprecht Michael Skolozdra
18:39 19:06 20:37
Barbara Simila Kathy Healey Jennifer Trieu
21:47 22:41 28:35
Tom Musial Eric Stern Michael Kelly
17:35 17:58 18:09
Rona Note Susan Tucker Tracey Murray
18:12 19:11 21:41
OVERALL WINNERS
Men
AGES 45 - 49
results
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Time
Women
Time
John McDermott Jim Howat John Costello
20:38 23:04 41:30
Ronnie McDermott
24:25
Michelangelo Ricci Karl Hischmann Pat Cummings
18:04 19:00 21:15
Doris Costello
41:27
Lou Cappens
18:00
Aaron Weinstein
31:00
Bobby Rolph Kevin Rowles Sean Darab
33:44 34:18 36:15
Chelsea Mascaro Lisa Kvist
42:28 48:11
WHEELCHAIR
AGES AGES 70+ 65 - 69
Men
AGES 50 - 54
6/23/2008
AGES 55 - 59
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FORVHWV ‡ LVODQGV ‡ ZDOO XQLWV ‡ SOD\URRP KRPH RI¿ FH ‡ SDQWU\ ‡ ODXQGU\ ‡ PXG URRP July/August 2008 I 215-396-0268 I www.phillyfitmagazine.com
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0 PHOTO’S FROM THE APRIL 27, 2008
7th
PHILLYFIT BASH
FOR INFORMATION ON THE 8TH PHILLY FIT BASH CALL OR VISIT US ONLINE!
215.396.0268 PHILLYFIT.COM 54 I PhillyFIT
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Scientifically Proven. Performance Tested.
Free Consultation, Mention Philly Fit: Dr. David Kaffey 610-644-2502 www.ThePPEdge.com
who0708
Log on today!
The Season Starts Now
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If you are one of the millions of Americans who suffer from Lower back or neck pain, you know how debilitating it can be. Burning, shooting nerve pains and muscles in constant spasm make even the simplest movement an ordeal. Often, just finding a comfortable position is virtually impossible. Traditional treatment starts with medication and bed rest and ends with the prospect of surgery – a painful, expensive, frightening experience. Treatments such as acupuncture, epidural injections, hot/cold therapy, massage and other "therapeutic" techniques may offer limited relief. Considerable research has produced a relatively new therapy that is highly effective in treating intervertebral disc problems. This treatment, known as Decompression Therapy, has opened the floodgates of new patients to Tri County Pain Management and Precision Pain Management Centers. Decompression Therapy is a traction-based procedure that can relieve pain associated with disc herniation, degenerative discs, posterior facet and compression-related syndromes. It also enhances the healing process and renders quick, effective and amazing pain relief that enables most patients to return to a more active lifestyle! It is an FDA-cleared procedure, and most insurances cover traction therapy. Decompression occurs as a result of an improved understanding of how to reliably cause the spine to "unload". The vertebral separation causes a vacuum or a centripetal force in the disc, which results in a "phasic change in pressure". This "vacuum effect" helps in the retraction (pulling in) of the extruded disc material. 56 I PhillyFIT
When the disc retracts it can stop putting pressure on the spinal nerve or spinal cord. Thus the term "Decompression." Once the nerve is decompressed, a significant amount of patients will notice a decrease in arm/leg pain. Someone who has previously not found relief through other treatments is a perfect candidate for this treatment. Decompression Therapy may also be useful in determining the overall prognosis of passive care and expediting the phase-in of rehab protocols. Clinical findings suggest Decompression will create a relatively quick initial response. Patients who do well tend to feel a sense of relief (which can be direct pain cessation or a centralization of pain and/or reduction to an ache or stiffness) within six sessions. Full relief, if attainable through this passive treatment, can be in as soon as a few weeks. (Occasionally a "stubborn" pain syndrome may continue to improve slowly over 15 sessions, though this is not the norm.) Often, patients will be treated in 4-6 sessions and notice enough relief to allow active rehab to begin. Their Decompression may continue (pre- or post-rehab depending on the methods chosen) for 4-6 further sessions before discontinuing or reducing the frequency. Typical frequency is 3-5 times per week. The extent and seriousness of the symptoms will determine if more than 3 sessions per week should be used. Treatments only take about 25-30 minutes, and again, most insurance companies cover them. For more information on how you can benefit from the Dynamic Traction System (DTS), call Tri County Pain Management Center 215-957-5400 or the Precision Pain Management Center at 215-657-9393.
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THE PHILLYFIT CHALLENGE: The Aubrey Center puts PhillyFIT to their challenge
A Natural and Pleasurable Way to Treat Your
Aches & Pains By Kristine Labhart
The Aubrey Center located in Southampton, PA offers advanced Neuromuscular Therapy (NMT) to treat a wide variety of painful conditions including; chronic muscle pain, injury rehabilitation, sciatic pain, migraines, carpal tunnel syndrome, neck/shoulder pain, knee pain, arthritis pain, plantar fasciitis, TMJD, shin splints, IBS, and much more. Kristine Labhart and Lloyd Yancey, both chronic muscular pain sufferers, were recruited to put Gina Danis and Adam Jellison of the Aubrey Center through the test. “I worked solely with Adam Jellison, CMT,� says Kristine. The first session began with a complete medical history with a specific focus on current aches and pains. First, Adam learned that I am a high impact fitness instructor with reoccurring back and knee issues. Probing deeper into my lifestyle he also learned as a single mother working several jobs I am under constant stress which I hold in my neck & shoulders. His work was definitely cut out for him.
Kristine
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Each session was well over an hour and a half long, typical of The Aubrey Center clientele. Adam was extremely professional and clearly knew what he was doing. At times he seemed to be a mind reader, knowing exactly what my body needed and where. Sometimes during the session he would ask questions to get a better feel for my needs and give me great advice on how to help myself on a day-to-day basis. Other times he remained quiet allowing me to totally relax and enjoy this healing experience. After every session Adam and I talked about my lifestyle and he showed me little things I can do in my day to day life that will help alleviate pain. Some were simple posture and breathing methods, but they really made a difference. Lloyd had the privilege of working with both Gina and Adam. He found them both extremely professional, attentive, and thorough. Both Lloyd and I agreed that what sets the Aubrey Center apart from other centers is that they LISTEN! Tell them your life story
Gina Danis working on Lloyd
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if you want. The more they know the more they can narrow down what could be causing your pain. They treat clients individually because even though three different clients have pain in the same area, it could be for three different reasons. They will work specifically on the areas that matter the most in order to produce long lasting relief in many cases as little as just a few sessions. When it comes to treating a new client Adam says, we want to know how, why, when, and what happened to bring about this pain. After the session its always a main goal to have the client leave with a sence of understanding about their condition and more importantly: what they can do about it themselves. Most people like to take healing into their own hands when they can. Besides, the reason chronic problems persist almost always has something to do with a client’s habits at home. We will never tell someone to quit their job, sport, or hobby they love. Instead we will give tips on how to do it more sensibly and/or ergonomically. Many people have a fixation in which they believe that a more complicated solution (i.e. surgery or a collection of medications) is what is needed for a complicated pain issue. On the contrary, we provide simple and practical solutions for the client to practice in everyday life that can fit in even the busiest schedules. Another obstacle we face is that many people are brought up with the mentality that they only need to treat symptoms, such as with pain killers, to treat a problem. Pain killers only mask a problem and allow it to get worse until it is so severe that the pills no longer work.
NATURAL HEALTH SOLUTIONS
Ralph Nigro, N.D. Naturopathic Doctor/Nutritionist
........................................... Specializing in chronic disease mgmt & elimination Wellness & Nutrition, Diet/Wt Loss, Pain Mgmt, Herbal Remedies, Iridology/ Sclerology Assessments, Massage, Energy Enhancement, Foot Reflexology, EFT, Reiki
610-352-7122
431 Burmont Rd, Drexel Hill, PA I www.natural-abundance.com Health Care Alliance email: rn@natural-abundance.com
The Aubrey Center boasts a combined 17 years experience,1500 combined hours in massage education not counting unofficial training. They have a convenient location on Street Rd in Southampton, PA. The website is www.theaubreycenter.com. They work extensively with various doctors from chiropractors to podiatrists. Clients should know that they will never be rushed. Most places will schedule appointments with no time in between so the client’s time that they pay for includes them getting dressed, scheduling the next appointment, and the therapist changing the sheets. This can easily make a client lose 20 minutes of time that they paid for. The clients pay for 100% hands on time at the Aubrey Center. Sometimes they will extend the session by several minutes more if they need to finish an area. They come up with treatment plans that are individualized based on the severity of the situation, the client’s availability, affordability, and what will promote an overall healthier lifestyle. Adam Jellison, CMT
fli0608
For more information or to schedule a session call 215-355-4212. Please leave a message and a therapist will call you back when they are out of session.
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Business Card / Classifieds
PHILLYFIT
Michelle Halbsgut 215-313-4495 mhalbsgut@comcast.net • www.aawonline.com 1504 Concord Ct Quakertown, PA 18951 We plan, prep, and prepare outdoor events for you or your group. All you have to do is show up with your spirit of adventure. Events for special occasions are also available.
The Wedding Chapel l.l.c. Nicole Sherick Wedding Officiant 8100 Frankford Avenue • Phila, PA 19136 Phone: 215.338.0760 Fax: 215.338.0761 Nicole@theweddingchapelpa.com www.theweddingchapelpa.com 60 I PhillyFIT
ADVANCED ELECTROLYSIS working wonders
• Professional • Private • Permanent Hair Removal for Women
301 Horsham Road, Bldg. A 19044 Intersection of Horsham Rd & Dresher Rd at “Pine Run Coners”
www.advancedelectrolysispa.com
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215.443.5169
Personal Trainers
PHILLYFIT
Your Body Is A Temple Daphne Johnson NPTI, CPT (267) 252-4859 daphnejohnson01@aol.com Fitness Professional Fitness for Women Personal Training Small Group Training
Circuit Training Weight Loss Nutrition and more
Get ready for
FREE
with the complete body transformation!
PERSONAL TRAINING SESSION
summer 3 great locations that are Approved by Karl Weygandt
Don't wait space is limited call Karl now!
610-888-5112 karlweygandt@yahoo.com
Personal Training at Club Volant, Pinnacle Training and Elite Personal Training Exp: 8/31/08
JASON VOGEL
DONNA VOGEL
Owner - Certified Personal Trainer Sports Specific Trainer
owner
215-441-8189
BODY SHOP
DVogel13@verizon.net References Available
BODY SHOP FITNESS CENTER
FITNESS CENTER Speed, Quickness, Agility Overall Sports Performance
CERTIFIED PERSONAL TRAINER SPINNING INSTRUCTOR GROUP FITNESS INSTRUCTOR OVER 14 YEARS EXPERIENCE CPR CERTIFIED
16 Years experience • CPR certified
215-441-8189 References Available
The Body Works Studio 12 years experience • CPR Certified • ACE CERTIFIED PERSONAL FITNESS TRAINER • ACE CERTIFIED LIFESTYLE AND WEIGHT MANAGEMENT CONSULTANT • REIKI LEVEL 1 & 2 215-794-0372 • webby1@verizon.net
• MASTER PERSONAL TRAINER • CERTIFIED BY THE NATIONAL PERSONAL TRAINING INSTITUTE • NUTRITION CONSULTANT • CPR CERTIFIED
THE BODY WORKS STUDIO
215-794-0372 Lorettacorcoran@verizon.net
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Guide to fitness YOGA SQUARED 1923 Chestnut Street 3R Phila., PA 19103 215-496-9226 www.YogaSquared.com
INSPIRATION TO MOVEMENT, INC. 1041 W. Bridge St. Phoenixville, PA 19460 610-933-6549 www.inspirationtomovement.com
KNOCKOUT BOXING & FITNESS 660 Lancaster Ave., Berwyn, PA 19312 610-644-6880 www.knock-outfitness.com
FERNANDO’S FUSION FITNESS STUDIO 1456 Ferry Road, #104 Doylestown, PA 18901 Tel # 215-345-8385 www.fusionfitnessstudio.net
12TH STREET GYM 204 S. 12th St. Philadelphia PA 19107 215-985-4092 www.12streetgym.com
GRECO FAMILY CHIROPRACTIC Safe…Affordable…Effective… We Get Results! 144 York Road, #100,Warminster 215-675-8009 www.grecofamilychiro.com
LEVEL 1 FITNESS 113 N. Bread St., Phila., PA (between 2nd & 3rd and Arch & Race) 215-925-0215 www.level1fitness.net/vip
Pure, Safe & Beneficial Swiss Skin Care Formulated in Switzerland ~ Made in the USA
If you’ve tried it - you love it! If you haven’t - don’t wait any longer! CARLA JOHNS Independent Consultant
RYAH Yoga and Health 424 E Elm Street Conshohocken, PA 19428 610-834-1551 www.ryahyoga.com
carlajohns@myarbonne.com
215-588-8664 BODY CHALLENGE FITNESS CENTER
KP FITNESS 920 N. Providence Rd. Media, PA 19063 610-731-4755 www.kpfitness.com
115 W. State St. Media, PA 19063 610-565-2007 www.ftswarthmore.com
1600 W. Hunting Park Ave. 2nd Floor, Phila., PA 19140 215-457-8418 www.bodychallengefitnesscenter.com
JOECOACH.NET Phone: 973-280-4163 Website: www.joecoach.net
NURTURING YOUR SUCCESS PO Box 851 Blue Bell, PA 19422 610-277-2726 www.NurturingYourSuccess.com
WEYGANDT PRO BODY IMAGE CONSULTANTS 632 Montgomery Ave. Narberth, PA 19072 571 W. Uwchlan Ave. Exton, PA 19341 610-888-5112 www.karlweygandt.com
THE YELLOW PAGES OF HEALTH AND FITNESS IN OUR AREA! If you are a business that features anything fitness related, you need to be in this listing. Published each issue, we expect this guide to grow to several pages. PhillyFIT has stepped up our game to ensure our readers know that we are their resource guide to better health! To be included, simply mail or email in: Your Business Name: _________________________________________________________________ Address: ___________________________________________________________________________ Phone: ____________________ Website: ________________________________________________ Attach or include a high resolution copy of your logo. All for only $59 per issue/$350 per year (must be paid in full in advance). Call 215-396-0268 with any questions, or email Jami@phillyfitmagazine.com 62 I PhillyFIT
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Beth B. McGovern is an experienced family law attorney serving Bucks, Montgomery, Philadelphia and Delaware Counties in Pennsylvania. Ms. McGovern has been in private practice in the area of family law for over 17 years. She and her support staff understand the emotional nature of family legal matters and the importance of trust in the attorney client relationship. Together they help people navigate through the legal process and find the best possible outcome to difficult situations. With a commitment to communication, personal attention and timely results, you will find that they not only know the law, but know people. AREAS OF PRACTICE: Divorce Division of Property/Debt Custody Child Support/Spousal Support Alimony
Protection From Abuse Adoption/Stepparent Adoption Pre-Nuptial Agreements Paternity Grandparents' Rights
BETH B. MCGOVERN Attorney At Law
4624 Street Road, Trevose Corporate Center, Trevose, Pennsylvania 19053 Phone: 215.357.4430 I Fax: 215.357.4437 e-mail: bethmcgovernlaw@comcast.net July/August 2008 I 215-396-0268 I www.phillyfitmagazine.com
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July/August JULY 4
Woodstown Firecracker Bob Madden Memorial 5k Time: 8am Place: Woodstown, NJ Email: rsmick@comcast.net Web: www.lmsports.com
JULY 5
4th Annual Iron Hill Twilight Criterium Road cycling featuring Amateur Men's Criterium, Elite Women's Criterium and Kids' Race. Also includes a festival with food and fun activities. Times: 5pm. The featured event, the Pro-Men's Criterium, begins at 7:45pm. Place: Gay and High streets West Chester, PA Phone: 610-696-4046 Web: www.IronHillTwilightCriterium.com Firecracker 5 Miler and Fun Run Road/trail running. Time: 9:15am Place: Shillington, PA Phone: 610-775-9776 Email: ibulrich@aol.com Web: www.makebreak.com
JULY 6
Delaware Double Cross Metric Century Road cycling, 31 or 62 mi. Time: 7:30am registration. Place: Middletown, DE Phone: 302-528-8847 Email: doublecross@whiteclaybicycleclub. Road cycling: www.whiteclaybicycleclub.org Philadelphia Women's Triathlon/Duathlon Sprint. Time: 8am Place: Philadelphia, PA Phone: 856-308-7522 Email: mredrow@cgiracing.com Web: www.cgiracing.com
JULY 8
Super Tuesdays Pro-Am Series Road cycling. Place: Trexlertown, PA Phone: 610-395-7000 Web: www.valleypreferredcycling.com
JULY 9
Splash and Dash Swim/Run Duathlon Quarter-mile swim and 5k run Time: 7pm Place: Marlton Lakes, NJ Phone: 856-858-7835 Email: cisellers@comcast.net Web: www.dqtridu.com
JULY 10
Future Stars Youth and Junior Race Series Road cycling. Place: Trexlertown, PA Phone: 610-395-7000 Web: www.valleypreferredcycling.com 4th Annual Lawyers For Kids 5k Road/trail running. 5k, 2-mi. walk, kids. Time: 7:15pm Place: Morris Township, NJ Phone: 732-381-0318 Email: mzrace@OYMP.net Web: www.OYMP.net
JULY 11
World Series of Cycling: Tandemonium Road cycling. Place: Trexlertown, PA Phone: 610-395-7000 Web: www.valleypreferredcycling.com
JULY 12
Masters and Rookies Race Series Road cycling. Place: Trexlertown, PA Phone: 610-395-7000 Web: www.valleypreferredcycling.com Mount Penn Road Race Road cycling. Place: Berks County, PA Web: www.redroseraces.com DQ Triathlon/Duathlon at Vincentown Quarter-mile swim, 2-mi. run, 15-mi. bike, 5k run. Time: 8am Place: Vincentown, NJ Phone: 856-858-7835 Email: cisellers@comcast.net Web: www.dqtridu.com
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calendar of events Kings Grant 5k Road/trail running. Marlton, NJ Web: www.dqtridu.com. Swim for the Dolphins Swimming. Place: Wildwood Crest, NJ Web: www.lmsports.com
Phone: 610-395-7000 Web: www.valleypreferredcycling.com
JULY 19
Anchor House Ride for Runaways Road cycling. Places: Rutland, VT to Trenton, NJ Phone: 609-278-9495 Web: www.anchorhouseride.org
Masters and Rookies Race Series Road cycling. Place: Trexlertown, PA Phone: 610-395-7000 Web: www.valleypreferredcycling.com Robert Fulton Road Race Road cycling: 10mi. course. Place: Lancaster County, PA Web: www.redroseraces.com
JULY 13
JULY 19-20
JULY 12-19
American Cancer Society Bike-a-Thon Three start locations; 25, 40 or 65 mi. Place: One-way rides to Buena, NJ Web: www.acsbike.org. JBN Bicycle Race Road cycling. Place: Lehigh Valley, PA Web: lehighwheelmen.org Route 29 Time Trial Series Road cycling: 36k. Web: www.pabikeracing.com Hidden Jewel Hike Time: 1pm Place: Ohiopyle State Park, PA Phone: 724-329-0986 Web: www.dcnr.state.pa.us High Road Cycles Open Water Swim with Todd Wiley Multi-sport (duathlon/triathlon). Time: 8am-noon Place: Nockamixon State Park, Quakertown, PA Email: nathanp@highroadcycles.com Web: www.highroadcycles.com Journey for Joann Triathlon Quarter-mile swim, 10-mi. bike, 5k run. Place: Kulpsville, PA Web: www.towamencinswimteam.org Lancaster County Triathlon/Duathlon Swim, bike, run. Place: Lancaster County, PA Web: www.redroseraces.com Metroman 2008 Multi-sport (duathlon/triathlon) swim, bike and run. Place: Asbury Park, NJ Web: www.sunsetracing.com/metroman.html. DVOA Fair Hill Orienteering Time:10am-1pm Place: Fair Hill, MD Phone: 610-792-0502 Email: cass5205@aol.com Web: www.dvoa.org Philadelphia Canoe Club Open House Canoe and Kayak Race 8 mi. Time: Noon. Place: PCC, Philadelphia, PA Email: chairman@swanboat.org Eden Family 5K Road/trail running. Place: Princeton, NJ Web: www.edenfamily5k.org
JULY 15-OCT. 4
Beginning Women's Running Class Road/trail running: 5k. Time: 6:30pm Place: Doylestown, PA Email: susan@forerunnerfitness.com Web: www.forerunnerfitness.com
JULY 16
Pine Barrens No Frills Splash & Dash Training Races Multi-sport (duathlon/triathlon) .5-mi. swim, 3-mi. run. Time: 6:45pm Place: Atison Lake Recreation Area, Atison, NJ Phone: 609-472-2261 Email: info@pinebarrenstri. Road cycling: www.PineBarrensTri.org Phils Tavern 5K Road/trail running. Time: 7pm Place: Blue Bell, PA Email: phils@aarclub.com Web: www.aarclub.com/phils
JULY 18
World Series of Cycling-Festival of Speed and Int'l Women's Challenge Road cycling. Place: Trexlertown, PA
Tour de FCCC Road cycling. Places: Kutztown and Trexlerlown, PA Web: lehighwheelmen.org Sunset Sprint Triathlon & Duathlon Multi-sport (duathlon/triathlon): .5-mi. swim, 15mi. bike, 3.1-mi. run. Place: Bridgeton, NJ Web: www.lin-mark.com One-Day River Kayak Training Flatwater kayak. Place: Schuylkill River, Philadelphia, PA Email: danayaks@yahoo.com Web: www.philacanoe.org Bike MS: PA Dutch 2008 Road cycling: 50, 75, 100, 150 or 200 mi. Time: 6:30am Place: Green Lane Park, PA Phone: 800-445-BIKE Email: mscycling@pae.nmss. Road cycling: www.mscycling.org Summer Dam Releases at the Lehigh River Place: In the Poconos, PA Phone: 800-443-8554 Email: info@WhitewaterChallengers.com Web: www.WhitewaterChallengers.com
JULY 20
Michaux Endurance Series-Dark Hollow Mountain and cross cycling: 10, 25, 50 mi. Place: Michaux State Forest, PA Web: racemichaux.com Eagles/Osprey Boat Program Time: 1pm Place: Ohiopyle State Park, PA Phone: 724-329-0986 Web: www.dcnr.state.pa.us One-Day Introduction to Whitewater Kayaking Place: Schuylkill River, Philadelphia, PA Email: danayaks@yahoo.com Web: www.philacanoe.org. Nottingham National Xterra Xduro Half Marathon Road/trail running: 13.1 mi, 10k. Time: 9am Place: Pottstown, PA Phone: 610-469-6160 Email: morrisd1@aol.com Web: www.Mid-Atlanticevents.com
JULY 23
Downtown Westfield 5K Time: 7pm Place: Westfield, NJ Phone: 732-381-0318 Email: mzrace@OYMP.net Web: www.OYMP.net
JULY 24
Future Stars Youth and Junior Race Series Road cycling. Place: Trexlertown, PA Phone: 610-395-7000 Web: www.valleypreferredcycling.com
JULY 25
Night Hike Time: 9pm Place: Ohiopyle State Park, PA Web: www.dcnr.state.pa.us
JULY 26
113 Heritage Corridor River to River Ride Road cycling: 25, 50, 75, 100 mi. Place: Telford, PA Email: info@pedalpa.com Web: rivertoriverride.org Dream Ride Road cycling. Place: Marietta, PA Web: www.dreamrideprojects.org Great Grandview Heights Criterium Road cycling: 1-mi. course. Place: Lancaster, PA Web: www.redroseraces.com
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Snake Hike Time: 1pm Place: Ohiopyle State Park, PA Phone: 724-329-0986 Web: www.dcnr.state.pa.us Jersey Genesis Triathlon Half-mile swim, 16-mi. bike, 4-mi. run. Best post-race Party, reasonable entry fee, scenic rural course. Time: 8am Place: Port Republic, NJ Phone: 609-652-6154 Email: JerseyGenesisTri@aol.com Bambino Biathlon Quarter-mile run, 2-mi. bike, quarter-mile run for kids 5 to 12. Trafficcontrolled course, post-race party: a great family event. Time: 10am Place: Port Republic, NJ Phone: 609-652-6154 Email: JerseyGenesisTri@aol.com One-Day Introduction to Whitewater Kayaking Place: Schuylkill River, Philadelphia, PA Email: danayaks@yahoo.com Web: www.philacanoe.org. Jeff Marks Memorial 5K Road/trail running. Time: 8:30am Place: Rockford Park, Wilmington, DE Email: jnmarks@verizon.net Web: www.races2run.com Ocean City Masters Swim Place: Ocean City, NJ Web: www.lmsports.com
JULY 26-27
Masters Cup Road cycling Place: Trexlertown, PA Phone: 610-395-7000 Web: www.valleypreferredcycling.com
JULY 27
3rd Annual Marsh Creek Raptor Run 5and 10-mile trail races. Benefits Great Valley Nature Center Time: 9am Place: Marsh Creek State Park north of Downingtown, PA Phone: Pretzel City Sports, 610-779-2668 Email: rhornpcs@aol.com Web: www.marshcreekrun.org Carlisle TT & South Mtn. Hill Climb Road cycling: 20, 40k Web: www.pabikeracing.com SportsFest Criterium Road cycling. Place: Allentown, PA Web: www.tristatevelo.com NJ State Triathlon Olympic, sprint. Time: 7:30am Place: Mercer County Park, NJ Phone: 856-308-7523 Email: lredrow@cgiracing.com Web: www.cgiracing.com Nottingham Mountain Bike Duathlon 2.5mi. run,12-mi. bike, 2.5-mi. run. Time: 9am Place: Nottingham, PA Email: morrisd1@aol.com Web: www.Mid-Atlanticevents.com DVOA Orienteering at Mount Penn-Antietam Place: Berks County, PA Web: www.dvoa.us.orienteering.org Basic River Canoe Place: Schuylkill River, Philadelphia, PA Email: danayaks@yahoo.com Web: www.philacanoe.org One-Day River Kayak Training Touring kayak. Place: Pine Barrens, NJ Email: danayaks@yahoo.com Web: www.philacanoe.org
JULY 30-AUG. 3
PCC Introduction to Flatwater Canoeing: Pine Barrens Rivers Two sessions. Place: New Jersey Email: danayaks@yahoo.com Web: www.philacanoe.org
AUG. 2
13th Annual River To Sea Relay Adventure racing/adventure sports: 92
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mi. Time: 6:30am Places: Milford, NJ-Manasquan, NJ Phone: 732-381-0318 Email: mzrace@OYMP.net Web: www.OYMP.net Deodate Road Race Road cycling. Phone: Dauphin County, PA Web: www.redroseraces.com Masters and Rookies Race Series Road cycling. Place: Trexlertown, PA Phone: 610-395-7000 Web: www.valleypreferredcycling.com Princeton Event Road cycling. Place: West Windsor, NJ Web: princetonfreewheelers.com Upperman Duathlon: Sprint & Olympic Multi-sport (duathlon/triathlon): 3.1-mi. run, 15or 22-mi. bike, 3.1- or 6-mi. run. Time: 8am Place: Tuckahoe, NJ Email: racedirector@citytri.com Web: www.citytri.com One-Day Introduction to Whitewater Kayaking Place: Schuylkill River, Philadelphia, PA Email: danayaks@yahoo.com Web: www.philacanoe.org 6th Venus on the Half Shell 5k Road/trail running. Place: Dewey Beach, DE Phone: 302-654-6400 Email: wayne@races2run.com Web: www.races2run.com Coombs/Douglass Memorial Bay Run Road/trail running. Time: 8:30am Place: North Cape May, NJ Phone: 609-886-7880, ext. 9 Web: www. capemaybeach.com/coombsdouglass.html Sea Isle City 10 Miler Road/trail running. Place: Sea Isle City, NJ Web: www.lmsports.com
AUG. 2-3
SheROX Philadelphia Triathlon Multi-sport (duathlon/triathlon) .8k S, 25k B, 5k R. Time: Expo Aug. 2 (9 am-5 pm); Sprint Triathlon Aug. 3 (women only, 8am) Place: Black Road and MLK Jr. Drive, Fairmount Park, Philadelphia, PA Phone: 610-687-3955 Email: info@sheroxtri.com Web: www.SheROXTri.com Summer Dam Releases at the Lehigh River Place: In the Poconos, PA Phone: 800-443-8554 Email: info@WhitewaterChallengers.com Web: www.WhitewaterChallengers.com
AUG. 3
3rd Annual Doylestown CR Road cycling. Place: Doylestown, PA Web: www.cyclesports.com Xterra Appalachia Multi-sport (duathlon/triathlon): 800-m S, 11-mi. MTB, 4-mi. TR. Place: Penn Run, PA Web: americanadventuresports.com
AUG. 5
Super Tuesdays Pro-Am Series Road cycling. Place: Trexlertown, PA Phone: 610-395-7000 Web: www.valleypreferredcycling.com
AUG. 6
Pine Barrens No Frills Splash & Dash Training Races Multi-sport (duathlon/triathlon): .5-mi. swim, 3mi. run. Time: 6:45pm Place: Atison Lake Recreation Area, Atison, NJ Phone: 609-472-2261 Email: info@pinebarrenstri. Road cycling: www.PineBarrensTri.org
AUG. 8
World Series of Cycling: Golden Wheel Race Road cycling. Place: Trexlertown, PA Phone: 610-395-7000 Web: www.valleypreferredcycling.com
AUG. 9
Krista Griesacker Memorial Adventure Race USARA National Qualifier. Adventure racing/adventure sports: 50 mi., 12 hrs.
6/23/2008
Place: Hamburg, PA Phone: 866-338-5167 Email: info@goalsara. Road cycling: www.goalsara.org Bridgeton Zoo Century Road cycling: 25-, 50-mi. loops. Time: 8am-4pm Place: Centerton, NJ Web: sjwheelmen.org Masters and Rookies Race Series Final Road cycling. Place: Trexlertown, PA Phone: 610-395-7000 Web: www.valleypreferredcycling.com Weekend Warrior Triathlon Relay Multi-sport (duathlon/triathlon) 2-mi. run, 7-mi. bike, 1/8-mi. swim, 2-mi. run. Time: 9am Place: Shillington, PA Phone: 610-775-9776 Email: ibulrich@aol.com Web: www.makebreak.com PCC One-Day Introduction to Whitewater Kayaking Place: Schuylkill River, Philadelphia, PA Email: danayaks@yahoo.com Web: www.philacanoe.org
AUG. 9-10
Tour de Christiana Road cycling: 2 days, 3 stages Place: Lancaster County, PA Web: www.redroseraces.com Basic Top Rope Systems Rock/ice climbing. Time: 9am-4pm Place: High Rocks, Tinicum, PA Phone: 215-230-9085 Email: info@doylestownrockgym.com Web: www.doylestownrockgym.com
AUG. 10
Carlisle TT & South Mtn. Hill Climb Road cycling: 20, 40k Web: www.pabikeracing.com Wild Tea Hike Hiking/backpacking. Time: 1pm Place: Ohiopyle State Park, PA Phone: 724-329-0986 Web: www.dcnr.state.pa.us Steelman Triathlon Multi-sport (duathlon/triathlon): sprint, Olympic Time: 7am Place: Nockamixon State Park, PA Phone: 484-894-3253 Email: dale@steelmantriathlon.com Web: www.steelmantriathlon.com 3rd JD Shucker's 5k Road/trail running. Place: Angola, DE Phone: 302-654-6400 Email: wayne@races2run.com Web: www.races2run.com
AUG. 13
Dead Harriers Summer Night 5k Road/trail running. Time: 12am Place: Doylestown, PA Phone: 215-530-6047 Web: www.active.com
AUG. 14-17
HEALING SEMINAR MEDIA, PA.
Classes offered each day, all levels: USUI Reiki, KARUNA Reiki®, RYOHO Intensives: Shoden, Okuden, Shinpiden, Magnified Healing, Private Healing Sessions. 14th & 15th Dr. Usui's Birthday: Reiki Meditations, Attunement Boosts, Networking. 16th Reiki Share, Magnified Healing Celebration®. 17th Closing, GlobalHealing Meditation. Choose classes, Sign-up early, Discount. www.reikihealingcenter.org (610)348-5698 AUG. 15
Frog Hunt Hiking/backpacking. Time: 8:30pm
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Place: Ohiopyle State Park, PA Web: www.dcnr.state.pa.us. Summer Wildflower Mountain and cross cycling. Time: 10am Place: Ohiopyle State Park, PA Phone: 724-329-0986 Web: www.dcnr.state.pa.us Alaric Gayfer Junior Criterium Championship Road cycling. Place: Trexlertown, PA Web: www.usacycling.org Lums Pond Youth Triathlon Multi-sport (duathlon/triathlon): 100-yard swim, 2.4-mi. bike, .4-mi. run. Time: 9am Place: Lums Pond State Park, DE Email: nsemmel@piranha-sports.com Web: www.piranha-sports.com Intro to Canoe Place: Schuylkill River, Philadelphia, PA Email: danayaks@yahoo.com Web: www.philacanoe.org Crazylegz Road/trail running: 50-mi. relay. Time: 7am Place: Philadelphia, PA Phone: 203-262-3376 Email: info@genesisadventures.com Web: www.genesisadventures.com
AUG. 16-17
Summer Dam Releases at the Lehigh River Place: In the Poconos, PA Phone: 800-443-8554 Email: info@WhitewaterChallengers.com Web: www.WhitewaterChallengers.com Masters and Elite Regional/State Championships Road cycling. Place: Trexlertown, PA Phone: 610-395-7000 Web: www.valleypreferredcycling.com Tour de Millersburg Road cycling. Place: Millersburg, PA Web: www.millersburg.com
AUG. 17
Covered Bridge Metric Road cycling. Place: Lancaster, PA Web: www.lancasterbikeclub.org. Route 29 Time Trial Series Road cycling: 36k. Web: www.pabikeracing.com North East Triathlon Multi-sport (duathlon/triathlon) Olympic, sprint. Time: 7:30am Place: North East, MD Phone: 856-308-7523 Email: lredrow@cgiracing.com Web: www.cgiracing.com Tuckahoe Sprint Triathlon/Duathlon Multisport (duathlon/triathlon): .25mi swim/2-mi. run, 12-mi. bike, 2-mi. run. Place: Marmora, NJ Email: racedirector@citytri.com Web: www.citytri.com Basic River Canoe Place: Schuylkill River, Philadelphia, PA Email: danayaks@yahoo.com Web: www.philacanoe.org. 13th Annual Half Wit Half Marathon 13.1mile trail run. Time: 9am Place: Reading, PA Phone: 610-779-2668 Email: rhornpcs@aol.com Web: www.pretzelcitysports.com
AUG. 21
Future Stars Youth and Junior Race Series Final Road cycling. Place: Trexlertown, PA Phone: 610-395-7000 Web: www.valleypreferredcycling.com
AUG. 22
World Series of Cycling: Madison Cup XXXII Air Products Finals Road cycling. Place: Trexlertown, PA Phone: 610-395-7000 Web: www.valleypreferredcycling.com Night Hike Hiking/backpacking. Time: 9pm
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PLACE YOUR CALENDAR LISTING FOR ONLY $75 CALL 215-396-0268 to place your event in a box on this page!
Place: Ohiopyle State Park, PA Web: www.dcnr.state.pa.us
AUG. 23
Pennsylvania Bicycle Hill Climb Challenge Road cycling. Place: Franklin County, PA Web: www.redroseraces.com SCU Lake Nockamixon Century Road cycling: 25-107 mi. Time: 7am Place: Warrington, PA Phone: 215-234-0170 Email: centuries@suburbancyclists.org Web: www.suburbancyclists.org Livestrong Challenge Road cycling: 10, 40, 70 or 100 mi. Place: MCCC, Blue Bell, PA Web: livestrongchallenge.org Trimax Pinchot Triathlon Multi-sport (duathlon/triathlon): half-mile swim, 18.2-mi. bike, 3.3-mi. run. Time: 9am Place: Gifford Pinchot State Park, PA Email: john@trimaxendurancesports.com Web: www.trimaxendurancesports.com/Pinchot.html 5k Beach Challenge for Autism Road/trail running. Place: Ocean City, NJ Web: autism.cfsites.org Stone Harbor Lions 10K , 5K Runs Road/trail running. Time: 8am Place: Stone Harbor, NJ Phone: 609-412-6957 Email: edeinhaus@comcast.net
AUG. 26-NOV. 16
Philly 1/2 Marathon Class Road/trail running: 13.1 mi. Time: 6:30pm Place: Doylestown, PA Email: susan@forerunnerfitness.com Web: www.forerunnerfitness.com
AUG. 27-31
USA Cycling Masters Track National Championships Road cycling. Place: Trexlertown, PA Web: www.usacycling.org
AUG. 30
DQ Triathlon at Marlton Lakes Multi-sport (duathlon/triathlon) .25-mi. swim, 11mi. bike, 3-mi. run. Time: 7:45am Place: Marlton, NJ Phone: 856-858-7835 Email: cisellers@comcast.net Web: www.dqtridu.com
KETTLEBELL POWER AND STRENGTH WITH DONNIE THOMPSON,
World Record Powerlifter with Largest Total. 4+ Hour Kettlebell Workshop, how to integrate Russian Kettlebell training into powerlifting, football and general fitness. Cost: $100, first 25 registered receive 1-on1 instruction Time: Saturday, September 27, 2008, 12 noon Place: Southside Iron, 1901 S 12th St., Allentown, PA 18103 Phone: 610-948-7823 Email: SouthsideIron@yahoo.com Web: www.rychlakpowersystems.com/KB/Don.html
PhillyFIT I 65
PHILLYFIT Magazine Presents:
The 2nd PHILLYFIT 5K, One Mile Family Fun Run/Walk and Dog Walk sponsored by
In conjunction with the 8th PHILLYFIT BASH FREE ADMITTANCE TO THE BASH WITH REGISTRATION TO THE PHILLYFIT 5K OR 1 MILE Date:
Sunday, November 30, 2008
Time:
8:30 - Registration and packet pick-up 9:30 - 5K Run/Walk Run begins 10:10 - 1 Mile Fun Run/Walk and Dog Walk
Location: Bucks County Community College & Tyler Park 275 Swamp Road, Newtown, PA Awards:
Top 3 Men and Women Overall Top 3 Men and Women in these age groups: Under 11, 12-14, 15-19, 20-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, 70 & Older
Cost:
Pre-Registration: $20.00. Must be postmarked by Oct. 30, 2008. $25 if postmarked after October 30, 2008 Checks payable to: PhillyFIT Magazine Mail to: PhillyFIT - 868 Central Avenue, Southampton, PA 18966 ONLINE REGISTRATION: PhillyFIT.com
**T-SHIRTS TO ALL PRE-REGISTRANTS AND TO LATE ENTRIES WHILE SUPPLIES LAST** Certified course and professional timing company. Complete results available online at PhillyFIT.com 48 hours after the race. PHILLYFIT: Phone: 215.396.0268 • www.PHILLYFITMagazine.com WAIVER: I know that running in a footrace is a potentially hazardous activity. I should not enter and run unless I am medically able and properly trained. I agree to abide by any and all decisions of a race official relative to my ability to safely complete the run. I assume all risks associated with running participants, the effects of weather, including high heat and humidity or extreme cold, traffic and conditions of the road, all such risks being known and appreciated by me. Having read this waiver, I, for myself and anyone entitled to action on my behalf, wave and release PhillyFIT Magazine, and all sponsors, their representatives and successors from all claims or liabilities of any kind arising out of my participation in this event. Sunday, November 30, 2008 I grant permission to all forgoing groups to use any photographs, motion pictures, recordings or other record of this event for any legitimate purpose, without compensation.
NAME:_____________________________________________________________________________________________________ STREET ADDRESS:__________________________________________________________________________________________ CITY, STATE, ZIP:____________________________________________________________________________________________ PHONE:________________________ E-MAIL:____________________________________________________________________ MALE:_________ FEMALE:_________ DATE OF BIRTH:___________________ RACE: 5K RUN/WALK_____________
SHIRT SIZE:
1 MILE FAMILY FUN RUN/WALK _____________
YL
S
M
L
XL
DOG WALK _____________
SIGNATURE/DATE ___________________________________________________________________________________________ PARENT CO-SIGNATURE (UNDER 18)___________________________________________________________________________
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