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Inside the 11th PhillyFIT Bash Sunday, November 14th 11-3pm Only $5.00 per person at the door. MUST BRING YOGA MAT!
S PARTIAL PROCEED T EN EV Y IT AR CH AL RESCUE GO TO WAGS ANIM
COME TRY ALL TYPES OF DIFFERENT WORKOUTS! PhillyFIT Magazine is hosting our 3rd marathon workout event smack in the middle of our upcoming PhillyFIT Bash! 80 Vendors Tons of live interactive entertainment The Bash is the biggest health and fitness expo in our area! The participants will decide, "Who Teaches Philly's Hottest Workout?" Trophies Awarded
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Sunday, November 14th 11:00-3:00pm Location: Philadelphia Sports Clubs 1 Highpoint Drive, Chalfont Call 215-396-0268 for information Several different presenters showcasing 15-20 diverse workouts on stage, in a group exercise format. This is approximately a 3-hour workout marathon. Come join in and do as many workouts as you can! Vote on the best workout of the day!
$5.00 Registration Fee at the door. MUST BRING A YOGA MAT! Jami@phillyfitmagazine.com July/August I 215-396-0268 I www.phillyfit.com
INDOOR EVENT Are you coming to the 11th
SUNDAY, NOV. 14th 11-3
$5 ENTRANCE FEE KIDS UNDER FIVE FREE
• • • • • • • •
Tae Bo Karate Pilates Yoga Self Defense Aerobic Dance Belly Dancing Home Remedies
• Healthy Cooking Demos • In Home Workouts • Gym Workouts • Outdoor Workouts
215-396-0268
PHILADELPHIA SPORTS CLUB • ONE HIGHPOINT DRIVE • CHALFONT, PA 18914 80-100 LOCAL BUSINESSES COME TOGETHER TO FORM THE BIGGEST WORKOUT PARTY YOU’VE EVER SEEN! GYMS, YOGA, KARATE, DANCE STUDIOS, ETC. ALL FOR YOUR ENTERTAINMENT AND EDUCATION!
TREAT YOURSELF * Refexology * Shiatsu - Beauty Makeovers * Hair * Make-up * Fitness Fashion & Clothing - Skin Care
- De-stressing Area * Free Massages * Holistic Healing Tips * Acupuncture * Essential Oils Demonstrations * Reiki
BRING THE KIDS! Come see your favorite costume characters and enjoy: - Balloon Twisting - Moon Bounce - Face Painting - Sports Games - and Exercise Demos Just for Them!
HELP OTHERS! - WAGS Animal Rescue Adopt a furry friend, live pets onsite - Portion of BASH proceeds go to their charity
MEDICAL HEALTH SCREENINGS! - Bodyfat testings
TONS OF HEALTHY FOODS & SAMPLING
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publisher’s page
I’ve Enlisted in the R.O.T.C. Really “Out There” Challenge!
There’s something about a drill sergeant leading a platoon into the unknown. With two little words, “Forward March,” he fearlessly commands an assemblage of men and women into inevitable, catastrophic confrontation. This got me thinking. Could I command myself through life? Be my own sort of captain? Or, perhaps I always have, and am just forgetting right now? If love is a battlefield (thanks Pat Benetar), then how can one protect her/himself from a bullet to the heart? And if life sometimes tosses you grenades, how can you safeguard your happiness from being blown to smithereens? I have decided to put myself out there and make some changes, find the components that work and get back on track to happiness. Don’t believe me? Well then drop ‘en give me twenty!
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I recently started a new hardcore workout. Each Tuesday and Thursday (and Friday if I am able to peel myself off of the floor) is my core training of sorts. While I willfully enlisted, it’s still a big step. I haven’t worked out “hardcore” since the birth of my third child, nearly three years ago! I DO walk a lot and I know, I know, I’m supposed to be “Ms. PhillyFIT”, right? (Shhhh!) I also decided to challenge myself to eating "cleaner." How many times have we all committed to that one! This time around, I’m going at it with a little more conviction. I really mean it now. I know I can’t change everything I want to change in the world, but DO know that I can change what I’m doing for myself, and my body. Now that summer’s in full swing, I’ve broken out the grill, which opens up a whole new roster of char-grilled, healthy foods that make cooking easier and more fun (the best is grilled pineapple and cilantro with a bit of EVOO and roasted red pepper—fabu over fish!) Like an envied and revered, fearless soldier, I am feeling positive about finding a way to make a hurtful situation less painful. My life has been peppered with landmines this year, but I’m still full of hope. I thrive on that glass being half-full. In fact, I recently received an email from my Dad, reminding me that evergreen optimism is one of the qualities about myself that I must never relinquish. No matter what, those who know me, know that my spirit thankfully continues to prevail; and to be honest with you, I don’t really know how or why. Yeah, it can get kicked around a bit, but so far, never broken. I’ll lick my wounds over a tall glass of chardonnay and sort it all out. Perhaps, as of late, it’s just in need of some TLC and mending. Even a prize fighter goes down occasionally. Like Balboa, I will get back up. What helps? Well, I’ve discovered that if you have the right tools, anything is possible. Too bad those tools aren’t on sale at Home Depot. Everyone would clammer to the godhelpme aisle. What are my tools? Well, as I mentioned last issue, I’ve got a new life coach, which then led to a new (royal ass-kicking) workout and a new (well, maybe revived) cooking routine. This
is truly shaking things up for me and making me feel alive (kind of like the pride when a soldier cleans his rifle and shines his shoes). I recently stumbled across a TV show featuring men and women of honor; it was amazing to hear some of their stories of serving in remote, third-world countries. I remember hearing a narrative on CBS’s 60 Minutes about men who would be meticulous about their shoes and their uniforms and thinking, “Who the heck is going to see them? Why bother?” Then I realized that regimen, purpose and dignity are some of the primary qualities that a soldier clings to in the dark and lonely times of war. Man it all made sense! I totally got it. Once you stop marching forward, life stops, loses meaning and then eventually fades to black. So you have to keep marching forward, whatever forward means to you! What keeps me marching forward, when I feel as though I’ve been tugged so far backward? I’ve been-there-done-that, back in my twenties, even in my thirties, defining Jami Appenzeller to myself, to the world and to my loved ones. I’d developed a massive sense of independence along the way. Heck, when most kids my age were crunching beer cans to their heads (21), I was busy crunching numbers with a goal of paying a mortgage and dreaming that my kids would inherit a home one day! At this stage of my game, I’m ready to go through life as “we,” not “me,” so what gives? Noah was onto something, having those animals go two-by-two. I love living two-by-two but I’ve got nothin’ but forty days and forty nights of perpetual rain. I just have to remember that with rain, there are always rainbows—sometimes rainbows even go two-by-two. Have you ever seen a double rainbow? I digress. Although I am deep and kind of spiritual, I have decided to try something very visual. I’ve discovered that a good design makeover is undoubtedly connected to my happy bone. So I have been tapping into that. After all, my favorite TV channel is that darned HGTV (I sit and fantasize over the featured home makeovers.) After much debate with myself (should I, shouldn’t I) I just had the entire interior of my house repainted, all new, joyful colors. The walls have a brand new feel to them and my
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living space has a totally new vibe. It’s actually my sanctuary. I work from here, live from here and love from here. As luck would have it, I worked out a trade deal, after joining a networking group that is all about bartering. It’s a pretty cool concept. I’ve never been much of a joiner, but the idea of trading skills during this rough economy and making new business friends in the process, intrigued me. Marching forward has indeed begun and my kids are getting a kick over watching this transformation around us too! It’s small changes, with big results. Speaking of my kids, we just got a "roommate," who we call “Roomie”– adding a new family member (one of my son’s twenty-one year-old friends who needed a home). This worked out perfectly as he is a terrific addition and brings along with him another “fierce smokin’ ride” to my driveway, which is already crammed with Derek’s (my twenty-two year-old’s) collection. Oh yes, the neighbors are so loving me now (I say this hiding my head under my hands). You’d think Gary Barbara himself moved in. Imagine what it sounds like around here when fifteen boys start up their cars to “head out for the night.” And, yes each and every car has a “Vroom” that’s more unique than the next. I can’t complain that my life is quiet and dull, that’s for sure! Savannah, my little two and a half-year-old has added yet another “boy” to her roster of young men who dote all over her and make her feel like the most special little girl in the whole world. She bounces from arms to arms, greeting each one as if they were the "one and only." It’s all too cute, and in return she gets carried around for hours. This kind of play is a huge part of my family dynamic; and quite frankly, the root of my sanity. The kids’ interactions make me so happy. I feel like I’m floating when I am around them. My oldest son’s friends treat my twelveyear-old son, Darion, like he’s one of them, as he sits with baited breath waiting to be asked to join them on the upcoming night’s adventure. They usually invite him along; I think it even actually ADDS to their street cred! Savannah giggles with delight hearing each car coming down the street, guessing who’s “Vrooom ” (car) is coming. She’s ALWAYS right shouting, “Here comes Jesse, Malcom, “Bam-Bam”, Louie-Louie, Evan or "Ga-Ga," the nickname she gave her brother Derek. She knows the subtleties of each set of pipes! Sounds like a muscle-car chick in the making, the apple didn’t fall far from THIS tree! Another makeover that’s working for me is the landscaping. I decided to get help by, (Yes, I surrender, I need help in this category too) hiring some young entrepreneurs looking for a few new clients. I am promoting their entrepreneurialism with a big fat lawn sign and telling everyone I know, to use them! It all started when an old friend from high school contacted me on facebook. He mentioned that he was in landscaping for many years, and recently became a father-son act. So I hired them to help with my cleanup. I get a kick out of using my Facebook friends to help me find ways to sometimes march forward. Talk about instantaneous, chock-full of ideas and suggestions when you throw out a question —all in one nice, neat, easily accessible place! It’s like your own personal black book of businesses to tap!
My favorite time of the day now is 5:00 p.m. Okay, so I liked that time before, as the old saying goes, “It’s 5 o’clock somewhere” and we all know it’s cocktail time, but really now it IS “my time.” I’ve decided to designate a time each day that I simply shut it all off, and enjoy. For me, that glass of wine and lingering on the front porch watching little Savannah and her best friend who she calls "Bata" (her real name is Reunata, but Savannah can’t enunciate that yet) play on their little playground set. I just zone out and enjoy the laughs, and wipe the tears away when one trips or falls. I admit, if the kids don’t need my attention, for a few moments I find myself sitting there wiping my own tears, as I can’t help but miss parts of my “old life.” But watching her play or ride her new Barbie bike does something for my soul. Imagine what my life would be like without these kids? A simple act like that makes me realize how lucky I am to have these children and their friends. Darion is bouncing that basketball of his, which never leaves his hands. The girls are screeching with joy. Derek and his friends’ “rods” are blasting out the neighborhood. I love it all and they all make me appreciate what I have, rarely dwelling on what I don’t have. THIS makes me feel whole. So, while I sit and take “in” what I can from these moments, it enables me to hash “out” what I need to do to navigate my way back to that intersection I once knew at Peaceland Avenue and Happy Road. * * * * When I do encounter conflict, I find it liberating to let it all go, and just work on “today.” I used to wonder what that meant, and maybe even hated when folks would suggest such an idea. But, now I understand, and “today” always changes anyway. Tomorrow might turn out to be a totally different set of priorities, challenges, elations and woes. But for now, I’m taking it one day at a time and you know what guys, it works! Cliché, I know, but I don’t give a darn. Maybe a little old cliché in my life will do me some good. Marching forward feels good even if it’s only one day at a time. At this point, I’m not in any kind of rush anyway. In times of war, all one lonely soldier has is the certainty knowing that the sun will rise and set, rise and set and that is soothing in a way. It means less fret, less pressure. I just do what I can THAT DAY with what I have. This method of coping is working out for me and is a huge step in marching forward. My life is sorting itself out, past and present demons are easing up and taking it all on within twenty-four hour increments feels right to me. In fact, I think it’s even allowing me to start finding ways of working through some past personal pain and seeing hope. As the story goes, true love might really prevail in the end. I am not sure how, but I believe. So, as of today, I am open to learning and seeing, listening and digesting, fixing or even “not fixing”—it’s all feeling pretty good thankfully. At my (gracefully or not so gracefully) earned forty-four years of age, I think others around me are starting to care too about the bottom line: Love - it’s real and it matters. Look, I’m no Stephen Covey, but if I had to author seven habits (more like traits) of highly effective people, they would be: HOPE Someone once told me that, “If you ain’t got hope then you ain’t got nothin’.” Hope is free. It doesn’t cost anything to hope or
dream or pray. It’s something to cling to. It’s something to covet. Rich people hope, poor people hope and remember, that little old ant hopes. He really did move that rubber tree plant! OPTIMISM (Hope’s cousin.) Optimism and hope are closely related, but to me, either you’re born with optimism or you’re not. I think hope you can learn. Optimism really points to how you see the world and your relation to it. If you know life’s “secret” without even reading “The Secret” then you know what I mean. Even when the Titanic was going down, the violin players on the deck kept playing. Was it optimism or just stupidity (denial)? I’m not sure, but I’d like to think it was optimism. PASSION My middle name. Honestly, if it weren’t for this amazing word, PhillyFIT wouldn’t even be here. I built this magazine off of passion. I’ve built my life off of passion, and don’t regret some of those passionate mistakes I’ve made along the way, too. Passion in any sense is an endorphin or rush that blows away any other emotion in my book. PERSPECTIVE A topic that can go from left to right in one millisecond. Your perspective can make or break your relationships. And, you better learn to be flexible when it comes to this word. It’s often the root of many an argument, as you or your partner’s perspective on things is basically what matters. AUTHENTICITY Being real is the trend today, but I’d like to think its ALWAYS been my M.O. and I won’t waiver on that one! We see it in social media and today’s savvy news watchers demand it. Being true to yourself is an attractive quality and it’s uniquely yours, but there is a very unselfish way of doing this folks! These days, people can tell in ten seconds if you’re posturing or a fraud. Highly effective people are authentic. I even think this is a sexy trait that has undertones of self-confidence. PRIDE Even though this magazine is a lot of work, I’m darn proud that it gets written, printed and distributed bi-monthly! I’m also really proud of our popular BASHES! It’s a labor of love and I’m proud that it has taken off (six years already!) I’d shout this from the rooftops, let your pride show; others will surely take notice! COMMITMENT Today’s society is plagued with A.D.D. “Gen Y” especially has trouble with commitment. But commitment pays off and tenacity is just one of those things that gets you through life. Commitments aren’t always on paper; sometimes they exist only in your mind. Stick-to-itiveness is essential to success, however you measure success. And, FOLLOW THROUGH ON IT!
PERSEVERANCE “Steady persistence in adhering to a course of action, a belief, or a purpose; steadfastness.” WOW, love this one. Here are a few quotes on perseverance that my life coach, Edna, actually emailed to me recently. They may inspire you: 1) Perseverance is the hard work you do after you get tired of doing the hard work you already did. ~Newt Gingrich (LOL!) 2) People are always blaming their circumstances for what they are. I don't believe in circumstances. The people who get on in this world are the people who get up and look for the circumstances they want, and, if they can't find them, make them. ~G.B. Shaw, Mrs. Warren's Profession, 1893. 3) Success seems to be largely a matter of hanging on after others have let go. ~William Feather. 4) If we are facing in the right direction, all we have to do is keep on walking. ~Buddhist Saying So marching forward is sounding metaphorically poetic, right? It’s not. If anything, I’d say is very physical. This summer, get out there and run, walk, bike—anything to move forward! Pretty soon, you’ll be releasing those blessed endorphins, which will make you WANT to lace up those sneakers the very next day. Sometimes exercise isn’t just exercise, it’s a therapy of sorts, a life preserver you throw at yourself! Recently, one of my mentors passed away. Former UCLA basketball coach John Wooden died at the glorious age of ninetynine. Coach Wooden always seemed to be marching forward. I will regret not knowing of him in time to attend a seminar of his. He melted my heart when I listened to him speak. I got teary the first time I watched and listened to him on some internet clip I had stumbled onto. I remember hanging on each one of his words. Wooden's path to victory made as great an impact as the wins themselves. It seems as if the "Pyramid of Success,'' the now world-renowned teaching framework, has been around forever and predates even Wooden, but he was the one who perfected it. It’s composed of twenty-five traits essential to success in any walk of life, such as friendship and loyalty at its base and faith, patience and competitive greatness at its peak. Each of these, he naturally applied to the sport he loved. Wooden seemed to have taken the “Really Out There Challenge” each and every day of his life. He was a role model for young and old—a true hero of the soul and the human spirit. What can YOU do to challenge yourself to get closer to a state of happiness, full of purpose and meaning? Don’t go A.W.O.L! Demand your best life. As Wooden said so eloquently: “Failure is not fatal, but failure to change might be.” Even if you take life in twenty-four hour increments, like me for now, do something to change what’s not working, always marching forward. Happy Summer Everyone! JAMI
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PHILLYFITfamily
In memory of John Wooden, The “Wizard of Westwood”, here are several of his most inspirational quotes that will have you marching forward*:
Published by: Jalynn Concepts, LLC
1. "Nothing will work unless you do."
Art Design: Buxmont Media
2. "The athlete who says that something cannot be done should never interrupt the one who is doing it."
Copy Editors: Heather Hoehn, Bev Appenzeller
3. "Be more concerned with your character than your reputation, because your character is what you really are, while your reputation is merely what others think you are." 4. "I'd rather have a lot of talent and little experience than a lot of experience and little talent." 5. "Failure is not fatal, but failure to change might be." 6. "Do not let what you cannot do interfere with what you can do." 7. "Success comes from knowing that you did your best to become the best that you are capable of being." 8. "Ability is a poor man's wealth." 9. "The main ingredient of stardom is the rest of the team." 10. "You can't live a perfect day with doing something for someone who will never be able to repay you." * Published originally by ESPN’s Glenn Liebman
We challenge you...
Distribution Manager: Jim Appenzeller
Claudine Ascher
Advertising Deadlines: Reservations for the September/October 2010 issue: Ad Copy Due By: August 5, 2010 Payment Due By: August 10, 2010
PhillyFIT Magazine is a news magazine with emphasis on health, fitness and leisure. PhillyFIT Magazine is printed bi-monthly, distributing 50,000 magazines to more than 2,000 locations in the Philadelphia, Bucks, Delaware and Montgomery Counties. Address all submissions of advertising, calendar entries, photos, inquiries and letters to the above address. PhillyFIT Magazine does not assume responsibility for unsolicited materials. Publishers Page: Photography PhillyFIT Magazine will assume that all unsolicited materials are being submitted for possible publicaby Joe Chielli tion and should the material be published, no fee is due to the submitting party. It is our understanding Editorial Research: that the submitting party holds models' releases on Beverly Appenzeller photographs submitted. Physicians' Pages are paid advertisements. PhillyFIT Magazine does not Calendar Of Events: knowingly accept false or misleading advertising or John Beeler editorial content, nor does the Publisher assume responsibility should such advertising or editorial Ad Sales: appear. PhillyFIT Magazine reserves the right to edit letters to the editor and other submissions for Jami Appenzeller clarity and space availability, and to determine jami@phillyfitmagazine.com suitability of all materials submitted for publicaRita Henry ritahenry@phillyfitmagazine.com tion. Before implementing any exercise or diet modification mentioned in PhillyFIT Magazine, readers are advised to consult with their physicians. No Philly’s Fittest Photographer: reproductions of printed material are permitted Bill Mason without the consent of the Publisher. All rights reserved.
Cover Photography: Photo of Evans Amoako by Steve DiBartolomeo Photo of Meegan Cameron by Cameron Habashian of DCProModeling.com
to challenge us!
Kristine Labhart
Susan McInerney Cathy McCarthy
Publisher: Jami Appenzeller
All inquires are welcome... Call us NOW! 215-396-0268 Fax: 215-396-0288 www.phillyfitmagazine.com Jami@phillyfitmagazine.com
Rebecca Ritter Charles Peeples
Heather Hoehn Julius King
Michael Volpicelli
The PhillyFIT Magazine Challenge Team is throwing down the gauntlet, and accepting any and all challenge offers. If you have something new and unique in the world of health and fitness, and would like our Challenge Team to put it to the test, tell us about it. We'll take your challenge. Our team knows no limits. If you have something related to health, fitness, nutrition, healthy dining... whatever, invite us to take your challenge. We'll send our crew to your location to test your product or service and our experience and results will be written up in an upcoming edition of PhillyFIT Magazine. You might beat us... we might beat you. Either way, you can expect great exposure --- and FUN for all. Our team brings to the table a wealth of experience and wide range of backgrounds. We are available in teams of three or as a large as our entire group. (Some team members are not featured in this photo). Call 215-396-0268 or contact editorial@phillyfitmagazine.com for pricing details and to schedule a CHALLENGE.
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letterstothepublisher Jami, I want to thank PhillyFIT Magazine for helping the Sunshine Foundation answer the dreams of children on our waiting list. Because you accepted our information for your calendar of events page just before going to press, a Bucks County woman saw the listing and contacted our office. She wrote a check for $5,000 to answer Chase’s dream to go to Disney World and then donated another $15,000 to answer the dreams of three other children on the waiting list. This incredible generosity is especially wonderful during these challenging economic times. We rely heavily on the donations of individuals who appreciate our mission to answer the dreams of children who are chronically ill, physically challenged or sexual or physically abused whose parents can not afford to provide these experiences for their children due to the financial strain of medical expenses. We continue to need donations to help the nearly 100 children on our waiting list. If anyone would like to help the Sunshine Foundation continue to answer the dreams of children, donate online at www.sunshinefoundation.org, via cell phone by texting SUN to 85944 (Remember to reply YES to confirm) or mail in contribution to Sunshine Foundation, 1041 Mill Creek Road, Feasterville, PA 19053. For more information, call the office at 215-396-4770. Sincerely, Sandra Carr Director of Development Sunshine Foundation
Hello, I am an avid reader of your magazine and enjoy being updated on health and fitness in my local area. I also really like how personal all of the articles tend to be! With as large of an area PhillyFit covers, it still somehow seems to reach everyday people's needs. I applaud everyone involved at the magazine for those efforts. Anymore, it seems impossible to have small details addressed without over exploiting the message or product. Thank goodness you provide access to this! Thank you & keep up the good work, Trish Sherrick Coach, Girls on the Run
Dear Jami, I was “told” to write to you and I am. I don’t question these things anymore. Every time I saw the sentence “Recent Photo taken…such and such” near your pictures on the Editor’s page, I wondered if you had something to prove, or why. Now after reading your May/June article, I understand that you were trying to show someone or some ones that you are NOT PhillyFAT, as you put it. I can only imagine the amount of pressure you are under; however, the way you are handling it is actually accelerating your personal and spiritual growth. I must say you had encouraged and motivated me to share with my readers in much deeper levels for the past year as I watched you not being afraid to show “your insides.” Your consciousness is in a much higher level than you realize. That part comes through when you spend time with your kids, that’s why you are so comfortable in that and longing for more. When you go face the world you
live in - your world - which operates in a much lower frequency, it is not comfortable. Your heart is not into the things your mind is saying and thinking that you should be anymore. You are awakening. You will soon need deeper answers. Love, Figen Genco Ashananda Yoga, Feng Shui, Spiritual Coaching Jami, I just want to thank you for all of the wonderful things you said in your Publisher's Page about (me) and lifecoaching. I was finally able to read it today (couldn't wait to see it in print officially!) My mother-in-law read it at the gym and texted me. (LOL!) I really want to tell you that I am grateful that you gave me a shot and that our relationship has been such a support for you. You are a beautiful spirit and I am happy to be working with you on this journey. As Dr. Wayne Dyer reminds us...."we are spiritual creatures having a human experience." You remind me of that. Truly. Edna
Jami, I just finished reading the publishers page from your new issue. I was very impressed with your honesty, humility and the vulnerable side of you that you shared with everyone. I find it very attractive especially coming from someone who is supposed to live up to the very high standards that you place and perhaps others have placed upon you unjustly. You have to work out every minute of the day!! You must do this, you must do that!!! You must uphold the standards to the letter or you’re not doing your job right. You’re not doing it PERFECTLY. No one is perfect. NO ONE!!! Go easy on yourself my friend. Do your best. I believe your readers respect you even more now than they did before. I know I do!! I hope and pray that your new journey will take you peacefully where you want to go, but never forget how far you have come. We often overlook the journey that has brought us to where we are now. Think about it!!! This is just one readers opinion. Take or leave from it what you want. But you have never been more beautiful than you are now!! Sincerely, Jim Sheeran
Hi Jami, Wanted to let you know I just read your pub page in the May/June issue. WOW!! I have to say it inspired me to keep plugging along to reach my goal. You see, I have been struggling with an issue since my Mom passed away two years ago. After her death, I found out some information that I fear has changed my life in a big way. It has hit me hard emotionally. I made it my personal goal to find the truth about this info and have spent hours and hours researching to find the answers I need. Although I have found out a lot that I was looking for, I fear I have not found the answers I need. The truth. I'm at a dead end and don't know where to go from here. A lot of people (family and friends) tell me to give up. That maybe I wasn't meant to know the truth. I started believing that maybe they were correct. Then, I read your pub page. And I realized, that isn't the case. I need to do
this for me. For my own peace of mind. I deserve to know the truth. I realized that I will never find peace until I find all the pieces. I too, want to get back to my "happy place.” And I will. I am once again grabbing hold of my inner strength to keep searching for the answers I need. Thanks Jami. I'm sorry if this email seems a little confusing. I didn't write to you to bore you with my personal issues. I just wanted to let you know that I enjoy your pub pages and look forward to each and every one. They are always honest, real and inspirational. I don't just read them, I really listen to what you have to say and relate your words to my own life. Thanks for all you do. I'll see you at the next Bash. Take care, Jen Jami, I just read the May/June issue. It appears you have discovered and are now an advocate of Life coaching. Congratulations. The ups and downs (especially the downs) help to define us and mold our character. Don’t we all wish there were some other way? The greatest compliment a coaching client has given about our program is that “we helped to point him toward his own answers.” He, like you, is already an extremely accomplished professional who basically created his own Achilles heel by neglecting one the seven areas of life. Coaches provide tools and help transform the skills of success we all have in some areas to all of the areas of living. Please continue to pass the torch to others. Keep up the great work, Dan The Lavanga Group
Hi Jami, I had to comment on the article I just read in the most recent edition of Philly Fit about Life Coaching. I wanted to share my passion about life coaching as well. We have met before, I am Amy Haller from Fitness Finders. I am currently enrolled in an excellent Life Coaching Program called ICA (International Coach Academy) which will give me the certification from the prestigious International Coaching Federation. (ICF) The process of going through the coaching, as well as coaching clients, has brought about the most incredible journey of self-awareness and passion in me. I was so pleased to read about how effective you feel life coaching is, and the transformations that can occur in people's lives. It's so positive and future oriented. It's the new therapy of the future. I liked your line about taking care of the inside first. We can't function effectively without that. So, kudos to you for being progressive and investing in a life long journey of personal growth. Best Regards, Amy Haller
Jami, I just read your May/June issue online, and then read it again at CHOP on Wednesday where I saw your magazine in the waiting room. I just love your candidness. It really helps others who have been through trying times or whoever is currently going through STUFF. I forget at times but, it is really important to remember who you were before anything major interrupted your hap-
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piness. I remember you in High school, I can't believe it but still remember your infectious laugh. I hope you are doing as much of that as you can. Your children love to hear you laugh and it makes your endorphins rush!! Lisa
Jami, PhillyFIT is a fantastic magazine!! You have a gold mine, so I hope you continue to keep it going! I want you to know that your Publisher’s page means a lot to me, I love the way you write and your honesty and candor in each one of your issues is very enlightening. Seriously!! I love to read your Publishers pages! I read it as soon as I get it! Thank you for your encouraging words Jami. Carol Bowles Dear Jami, You have been on my mind ever since the night I ran in to you at our mutual friend’s event. I wanted to e-mail you the next morning, but wasn't sure how it would be received because I am just an acquaintance. Jami, my heart goes out to you. As a child, I saw the pain in my mother's face as she went through some very difficult times in her life. When I see people in emotional pain, I can see it vividly in their eyes and facial expressions. I am upset knowing that you are in so much pain. You must feel like your heart has been ripped right out of your chest. I always have enjoyed reading your heartfelt editorials in PhillyFIT and have followed your life through its pages, from the rough times where you always persevered to the great times when you married and gave birth to beautiful Savannah. I could tell from reading your editorials that throughout your life you have been a fighter and have worked very hard to achieve success. You are a wonderful role model for your readers, your family, and all who have met you. You have made a huge impact on the Philadelphia area with your magazine and Bashes. You have inspired people to get in better shape and have challenged them to be the best person that they can be. I just wanted to let you know that I have been thinking about you. Meg Ebner
Dear Edna, I hope you are giving everyone you know the link to the PhillyFit article that included you (Jami’s May/June Publisher’s Page). It is so well written and motivating, you are doing a lot to change peoples lives. Now people see a story of how YOU inspire those who seem so inspiring. Everything she said in the article NAILED your abilities and talents to a tee. She got to the meat of your potatoes and I LOVED that. I wanted to pick up the phone and call Jami because I had chills, and then offer her one of my TANTALIZING, “doesn’t taste like TUNA” recipes - so she can bag the guilt of eating a fricken tuna melt sandwich. Susan Block
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NutritionallyFIT
If you say “Yes” to your kids’ birthday party invitations…
Plan to say “No” to fitting into your clothes by the end of the week By Michelle Collier
Every weekend across the country, parents are attending multiple birthday parties with their young children. From Jimmy’s bowling party to Jennifer’s gym party, to the ever favorite Moonbounce place, AGAIN!
Amid the germs we now fear, there is another huge hazard that Purell just can’t prevent and it arrives just as the gang begins to sing. BIRTHDAY CAKE! It’s the diet disaster that seems innocent enough when the plate is handed to you, but women are unknowingly consuming 250–700 calories per party. Have more than the standard plateful and you could be consuming 1000 calories per party. Do that only three times, and you’ll gain a pound. Imagine how many useless pounds can be attributed to this mindless eating.
But there’s one exception to the rule; enjoy a slice on your own birthday, the one day you can indulge in this high calorie extravagance. Michelle Collier is the owner of Performance Fitness, LLC, a mobile fitness studio serving men and women of the Greater Main Line. Michelle has developed a special understanding of the fitness struggles of mothers through her work as a prenatal and postpartum fitness expert.
So what’s a birthday cake loving mom to do? Keep the little ones home all in the name of your diet? Well, that strategy may keep you in your skinny jeans but it certainly won’t win you “Mom of the Year”. Follow these three tips to help you say NO to the piece of cake and YES to staying in control:
• Walk into the party “armed” with a full belly so the cake won’t be nearly as tempting. A healthy mix of protein and high fiber will do the trick to keep you satiated. • Come prepared. Bring a snack such as an apple or protein bar so you don’t feel deprived. • Workout before the party. There’s nothing like a workout to keep you on the wagon.
What if each piece came with nutrition stats? You’d certainly think twice. Here’s a cheat sheet: Genuardi’s cake CALORIES 700 FAT 21 CARBS 35
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Super Fresh cake
Carvel cake
Baskin Robbins’ cake
300
240
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42
30
40
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PhillyFIT I 13
MaternallyFIT
MAIN EVENT Training for the By Joan Woltemate
The days of the “delicate condition” are over! No need to sit on the side lines anymore. Working out while pregnant is not only a great idea; it will help you and your baby in so many ways. You may not feel like running a marathon at this time; however, most pregnant women benefit greatly from a workout program. First, discuss this with your obstetrician or midwife to make sure your overall health is good. Providing there are no complications during your pregnancy, here are some ways that exercise can help. You’ll feel better! Exercise helps relieve back pain, stress, better sleep, better moods, and helps with the hormonal changes in your joints that are activated during this time. You’ll look better! Your skin will have a healthier glow, your muscles will be stronger and also, exercise helps deter excessive weight gain. You’ll be more prepared! Stronger muscles and a fit heart can greatly ease labor and delivery. Your legs, back and core muscles will be ready and endurance for labor will be increased. Your body will bounce back quicker! Exercising during pregnancy will help you get back to your pre-pregnancy body. Start off slowly and build up gradually according to your fitness level. After getting the “go ahead” from your doctor, seek out help from a certified prenatal personal trainer, someone who is qualified to handle your ever- changing body. Pregnancy can bring on anxiety and stress and the uncertainty of what will be happening next. In some cases restrictions or modifications may be set. Your safety and the safety of your child are the most important thing at this time. A few good tips to start exercising are:
Cardiovascular training: If you were a runner prior to pregnancy, in many cases you can continue running but you may need to modify your pace and time.
your postural changes, stretching and strengthening the muscles is a must.
Transverse abdomis (TVA) work- TVA, is the muscle that wraps around the mid section of the belly like a girdle. The TVA helps carry your ever-growing belly; it keeps the abs from separating too much (diastasis recti) and the big thing, pushing during labor. Kegal exercise:The pelvic floor takes a beating at this time. Kegals are great for delivery and after.
Balance: During pregnancy, your balance goes completely out the window. As the baby grows the center of gravity changes, especially in the third trimester. Doing supervised exercises on a Bosu ball or on single leg can really bring loads of improvements. Another wonderful piece of equipment that is a must during pregnancy work out is a physio ball. Just sitting on the ball helps widen the pelvic outlet to the max and also provide support with out undue pressure. Doing pelvic tilts and hip circles on the ball will encourage the baby’s descent to the birth canal. The ball is very comfortable and helpful even during labor. Whatever you do, you need to listen to your body. Avoid exercise that requires you to lie flat on your back, avoid bouncing, leaping and sudden change of direction exercises. Skip the contact sports, skiing, scuba diving or horseback riding. Step exercises like kickboxing or step aerobics are fine as long as you lower the height of the kick or step. Also, make sure to avoid becoming extremely winded or exercising to the point of exhaustion. After delivery, you can start with walking. Do pelvic floor work and also the transverse abdomis exercises. Diastsis recti is a condition where the abs separate due
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the expanding uterus. Crunches only add to the separation. Your abs supports your back, flex the spine and keep your organs from going forward. Most postnatal women have poor backs and a weak core, but it doesn’t have to be that way.
Additionally, postpartum can also be a psychological and emotional time. Most new moms are tired, overwhelmed and in some cases depressed. Exercise can help with mild cases. However, if the depression is strong, seeking professional help is encouraged.
I know first hand the highs and lows of this wonderful yet stressful time. I worked out with my last child doing squats, modified pushups and long walks. Exercise kept me sane. I did not do this with my first two pregnancies and the difference was remarkable. Working out gave me more energy, I felt stronger and my labor was a breeze. I have no idea how I survived labor and child birth the first two times. It’s a lot of work. My advice to pregnant women is try to keep active; whatever that means for you.
So how do you get started? Seek out the help of a professional. Most importantly, listen to your body, but don’t use pregnancy or a new baby as an excuse to give up on your fitness regime or to begin one. Exercise can be a great constant in your day. Congratulations and keep moving! Joan Woltemate works at the Aquatic and Fitness Center in Jenkintown. She is a Certified Prenatal Personal Trainer, Healthy Mom’s Fitness Certified and Diastasis Rehab Workshop.
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What you do today will determine where you are tomorrow. Are you moving forward or standing still? ~Tom Hopkins
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PhillyFIT I 15
NutrionallyFIT
No Whey
Protein Powders By Sally Anderson
In the last twenty years, protein powders have soared in popularity among athletes, especially weight lifters, body builders and those trying to build muscle. Whey protein, a dairy derivative, has become one of the most common forms of protein supplement. It is available in powders, beverages and bars, and is added to many processed foods to give an added boost of protein. Many people, however, have reason to avoid whey. As a dairy product it can trigger existing or new allergies. Vegans don’t consume it as it is an animal product and the production of it does cause animal suffering.
If you have allergy concern, are vegan, or just want to try something different, work protein powder into your workout diet without relying on whey with any of these great options. Raw Power! Protein Superfood Blend www.RawPower.com, $29.95 for 16 oz, 16 servings
Raw Power’s Protein and Superfood Powder doesn’t just claim to be all-natural; it is certified organic, vegan and one hundred percent raw. Flavor choices are original, chocolate, vanilla or green, and all combine natural protein sources such as Brazil nut and hemp with other strength and endurance boosting powders including maca, goji berry and mesquite. Raw Power proudly boasts that their protein powder is safe for everyone – children and elders, men and women, athletes and less active people. Rainbow Light Protein Energizer www.RainbowLight.com, $21.99 for 14.6-17 oz, 16-18 servings
Pulling its protein from rice, Rainbow Light’s protein powders are gluten-free, easy-to-digest, low-fat, low-carb, vegan and contain a complete amino acid profile. Rainbow Light also contains five grams of fiber per serving and a wide range of plant enzymes that aid in digestion. These powders are a great choice for people that have gas or other digestive issues from other protein powders. The acai berry flavor provides an added antioxidant bonus. The chocolate and vanilla flavors include spirulina, a blue-green algae that contains protein, essential fatty acids, a range of B vitamins and many other nutritious minerals. 16 I PhillyFIT
TwinLab Vege Fuel 100% Soy Protein www.TwinLab.com, $21.99 for 18.88 oz, 15 servings
For fitness buffs that don’t want anything but protein, Vege Fuel is a perfect option. While it does contain other nutrients such as calcium and folate, there are no energy, flavor or endurance boosters added to the formula. It is pure and simple protein to promote muscle growth and improve nitrogen retention. NutriBiotic Rice Protein www.NutriBiotic.com, $19.95 for 21 oz., 40 servings
For athletes that desire pure protein powders, but want to avoid controversial sources such as soy, NutriBiotic has a powder with one ingredient: enzymatically processed whole grain brown rice. If you like this product, but want to add a little something it also comes in organic; plus flax seed or antioxidants; and chocolate, vanilla or mixed berry flavors. Vega Sport: Performance Protein www.MyVega.com, $69.99 for 29.1 oz, 30 servings
Created by vegan triathlete Brendan Brazier, Vega is a favorite among vegan athletes. The protein powder combines a variety of plant-based protein source including sprouted brown rice, green pea, hemp, alfalfa and spirulina. In addition to improving muscle growth and performance, this brand also helps to reduce post-workout inflammation and enhances recovery. Vega Sport comes in vanilla or berry, in a tub or in single serving packages. NaturalForce Pre-Workout Formula www.MyNaturalForce.com, $69.99 for 8.16 oz, 30 servings
If you want just the added benefits without all the protein, try NaturalForce, a locally made product that is true to its name. You won’t find any artificial ingredients, colors, flavors or fillers in this pre-workout powder. It is also free of added salt, sugar and preservatives, and is sweetened naturally with stevia. NaturalForce maximizes Mother Nature’s healthy gifts – including herbs, roots, fruit extracts and super foods – to boost energy and endurance, improve circulation, build and protect lean muscle, utilize stored fat and increase mental focus. Sally Andersen is the projects director for the Humane League of Philadelphia and a recreation leader for the city. She is also a certified fitness instructor with a special interest in health and nutrition.
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PhillyFIT I 17
BY BILL MASION
PHILLY’SFITTEST
Millard of Avon Grove L James High School in West Grove
Adele of Telford at L Bonita Indian Valley YMCA
Street Run-Fun Run parL Broad ticipant Jayden Narciso of
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Blackwood, NJ
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Ashley Gaskins of Philadelphia University
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Kamari Stroman of Kamari Fit working with Jackie Zima
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First place female finisher Caitlin O'Malley of Marlton, NJ at the inaugural Gener8tion Run of Students Run Philly Style
Fred Cole of the Dock Woods Wicket Wizards in the Whack and Roll Croquet Tournament in Harleysville
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Jones, Fitness Instructor at Curves L Wendy for Women in West Chester
Megan Colfer of Churchville at Dance with M.E. in Southampton
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Tim McComsey, Personal Trainer and Dietician at Mitch's Market Street Gym in West Chester
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Dr. Grossman
PhillyFIT I 19
AestheticallyFIT
DON’T LET CHLORINE RUIN YOUR
SUMMER STYLE! By Karen Allard
Can you imagine showing up to play in a swimming pool only to see that there is foam growing on the top of a murky pool? To make our pools inviting and reduce water born diseases, chlorine, or salt (salt turns into chlorine), shock, and stabilizers are added. You add one chemical, and then you need to add two more to balance the pool. Jump right in! Sound enticing? In the summer we spend a great deal of time in the pool- kids in swimming school programs, swim teams, recreational fun and at resorts. With those countless hours of swimming and splashing, we are essentially marinating in chlorine! Gym, community, municipal, and resort pools must increase the levels of chlorine in order to kill germs, bacteria and dare I say – urine! With these increased levels, not only is chlorine taking a toll by bleaching and breaking down the fibers of our favorite swimsuit, but what is it doing to our skin and hair? We take countless precautions in protecting our eyes and skin from harmful UV rays, but what about protecting our skin and hair from a chemical that is basically invisible to the eye.
cules and follow by using a highly moisturizing conditioner. Please note that “clarifying shampoos” will not remove chlorine. Clarifiers are used to strip hair products from the follicle not remove the chlorine. In regards to the skin, to combat “swimmer’s rash,” use a chlorine-out body wash and an extremely moisturizing lotion.
Not all chlorine-out products are created equal. Do your research; and, remember that cheaper is not always better. Less expensive products can actually add another dimension to the problem. SBR Sports, Inc. based in Irvine, CA, manufactures TRISWIM / TRISLIDE / FOGGLE Products. SBR Sports was founded by Karen Allard, a competitive age group triathlete, USAT Triathlon and swim coach.
During the summer months, how many of you have experienced dry, itchy and sometimes rashy skin? How many of you have had to deal with dry, brittle, lifeless hair that is prone to dandruff? How many of you reek of chlorine for days? How many of you have had to basically cut off your kid’s green hair at the end of summer as a last resort? When swimming as much as we do, it is very common to develop these issues. There is no viable substitute for swimming in salt or chlorinated pools, so what do we do to eliminate the odorous, dry, itchy skin and hair? Chlorine attaches itself to our pores. This is why after you bathe or shower multiple times, the smell of chlorine lingers, the skin is itchy/irritated, and the hair is still damaged! To remove the chemical, chlorine particles need to be contained and washed down the drain. Lucky for you, there are products on the market that are designed to attack the chlorine chemical and wash them completely off. For best results use a chlorineout shampoo specifically designed to sequester chlorine mole20 I PhillyFIT
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NutritionallyFIT
Susan’s Asian Tuna & Salmon Salad
This is a tasty alternative to boring canned tuna or salmon. The colors are so pretty – orange, light green and yellow. There are many interesting ways to serve this. Make a large batch, share it and it will keep in the fridge for five days because it does not have mayo. Can cut the recipe in half – just use two cans of tuna and one small of salmon. Each Recipe Serves 6 – 8 Ingredients: 3- 6 ounce cans of water packed tuna, drained of water 1- 14 ½ can of salmon, drained of juices 2 cloves garlic, peeled and crushed or 1 tsp crushed garlic 1 medium to large cucumber, peeled and diced or julienned 2 organic carrots – shredded or julienned into little strips (sushi style) 1 yellow bellow pepper – cut into strips then strips cut on the diagonal 8- 10 scallions – sliced finely and diagonally ¼ teaspoon powdered gingered (if using fresh gingers a couple slices finely chopped) 3 tablespoon toasted sesame oil 2 tablespoon rice wine vinegar ¼ cup teriyaki sauce ¼ teaspoon freshly ground black pepper (Optional other ingredients: fresh cilantro, red pepper flakes) Ways to Serve: • Sandwich – Stuff a pita • Tortilla Wrap – Wrap in a tortilla • Appetizer – Serve with baked pita or tortilla chips • Stuffed Vegetable – Hollow out a green, orange, yellow or red pepper and stuff. Garnish with cilantro sprig • Salad – Serve on a bed of baby green spinach. Garnish with a scallion flower and radishes • Lettuce/Cabbage Wrap – Wrap in purple or white cabbage leaves or a red lettuce leaf July/August I 215-396-0268 I www.phillyfit.com
PhillyFIT I 21
YouthfullyFIT
Your Children Do 25% of What You Ask, but Mimic 100% of What You Do! By Solomon Brenner
Everyone experiences negative feelings about themselves from time to time—even your children. Whether it’s school, sports, talents, or himself, your child has probably felt negative about something. But what happens when this negativity starts to affect his schoolwork, social skills, or personal development? There are different approaches to how you can help your child overcome a destructive attitude and reach his full potential. First and perhaps most importantly, is listening. When something is bothering your child, do you listen to him? A lot of negativity can occur when a child doesn’t believe his parents are listening or that they are taking him seriously. Ask questions and be an active listener when you suspect something is wrong. Encourage your child to talk about things he feels negative about, why he feels that way and how he would feel better about it.
Be aware of your own responses when discussing your child’s attitude with him. Do you show real interest and concern or do you dismiss his concerns as silly and inconsequential? Look at his reactions to your conversations. Even if you are trying to help, they may only worsen his anxiety. Sometimes he might need time to process something on his own before he is ready to share with you. Every person is different.
Remember that you are the first source your children turn to for how to behave. What kind of example are you setting? If you don’t handle stress well and react by being too hard on yourself or others, your children see this as acceptable behavior and start to exhibit the same attitudes when they are struggling. Your actions speak louder than your words. Try to demonstrate a positive attitude around your children, even when things become hard to handle. 22 I PhillyFIT
One way you can help your child overcome his negativity is by praising his good efforts, hard work or determination in whatever area he’s feeling badly. If he’s struggling with his math skills, praise his persistence on a difficult problem. Even praising unrelated skills or well-done tasks can make him feel better. By pointing out all the great things about him, he’ll have less time to think about what he feels are his weaknesses.
In order to help your child become more positive, you have to get to the root of what’s causing his negativity. He could be feeling insecure in his abilities or afraid that he will make a mistake to disappoint you. Bad attitudes can be habit-forming. Once he starts thinking negatively, he will always assume the worse—he’s never going to make the basketball team or there’s no way he’ll pass his next test. By cutting off the root of the problem you prevent him from forming a habitual negativity.
Little things like being a good sport when his team loses can help contribute to a positive attitude. An environment like this where positive attitudes are reinforced and encouraged can help boost your child’s confidence and banish his negativity. Jeaneane Kozlowski enrolled her son in karate class and it has really helped him foster a positive attitude. “Before starting karate he was always fearful that he wasn’t doing anything right, and he was down on himself,” Jeaneane said. “Now he knows he is awesome and can do anything and is proud of his achievements.” Jeaneane’s son is an example of how a positive attitude in one part of your life can seem into other areas of your life as well. Find out what causes your child’s negativity and work together to turn his thoughts of “can’t” around. Contributed by Solomon Brenner, Author of Black Belt Parenting Master Instructor of Action Karate.
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PhillyFIT I 23
GUIDE TO PHYSICAL THERAPISTS
Fitness Physical Therapy Healing Hands, Caring Hearts
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What exactly is a physical therapist? While we teach Aunt Bessie to use a walker and stretch Johnny’s knee, our role in health care is a lot more expansive than you might think.
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After World War II there was a growing need for someone who worked exclusively with injured soldiers who had lost limbs and were recovering from other severe war wounds. They had functional deficits and needed to be rehabilitated. It was then that the modern physical therapist was born. Early physical therapists had to problem solve with their patients and they began to add techniques to their repertoire of treatments. Traces of many different professions could be found in their work: including osteopaths, chiropractors, massage therapists, yoga instructors, and Pilates instructors. There were also some similarities to military callisthenic workouts. 24 I PhillyFIT
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Physical therapy education began as a certificate, but as the body of knowledge grew so did the academic rigor. Today, it is mandatory that physical therapists complete an accredited doctoral program and pass a national licensing exam in order to treat patients. This education has positioned the physical therapy profession in a unique place as it helps sort through the dogma of various holistic approaches to wellness, leaving a fairly pure, evidence based approach to taking care of our bodies. Physical therapy has surely evolved over the years during which time physical therapists have become the autonomous experts on human movement dysfunction.
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Health and wellness as we understand it today exists on a continuum. On the left are the personal trainers, massage therapists, yoga instructors, etc. On the right of the spectrum are physicians. Being truly “well” involves care and commitment to the “whole” spectrum. Physicians are the only trained individuals that have comprehensive knowledge of disease processes in the body and know best how to treat pathology when it occurs. Physicians have no formal training in exercise science and usually very little in the art of manual therapy. Therefore, in the absence of pathology, we need to look to other professionals to maintain wellness. Fitness professionals on the other hand have very little training in pathology, but demonstrate a practical understanding of exercise science and how to challenge the body to get stronger, more flexible and nutrition conscious. Physical therapy stakes claim to the middle of this continuum. Physical therapists train heavily in exercise science and wellness, as well as spend several years studying aspects of medicine and human pathology. We have a specific interest in the musculoskeletal system and how human pathology effects function and, more importantly, how proper function of the body can impact pathology. This unique training becomes a bridge, connecting the fitness world with the medical world. Physical therapy occurs in a variety of settings and across the age range. Infants with torticollis are sent to physical therapy. Elderly at nursing homes as well as athletes are sent to physical therapy. Children with development problems often have special physical therapy sessions in school. Patients who have had surgery may start physical therapy at home and then follow up in a clinic once they can leave the home safely. Most spine surgeons required four to six months of physical therapy before a patient can have surgery. As one would expect, not all patients with functional limitations have orthopedic issues. For this reason physical therapists tend to develop specialization in areas such as orthopedics as well as, neurology, geriatrics, cardiopulmonary and pediatrics. Physical therapy tends to focus on two main areas, rehabilitation and physical medicine. Historically, rehabilitation has always been at the forefront. Surgeons often rely on physical therapists to help keep patients on track with their recovery. Over the years, research has been able to help connect our profession to another area of healthcare. Physical medicine is the practice of treating injuries with use of modalities, therapeutic exercise, manual therapy and pharmacology. Although physical
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therapists are receiving doctoral training, we are not now nor do we aspire to be physicians. We are physical therapists. We diagnosis human movement dysfunction and recognize that without this unique specialty, countless people would live in pain which traditional medicine and surgery does not have options. Physical therapists cannot prescribe medications; however, we are one of the few professions that actually couple the other three parts of physical medicine into our care.
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2022 East Old Lincoln Hwy. Langhorne, PA 19047 215.891.5150
NORTHEAST PHILADELPHIA 9475 East Roosevelt Blvd. Philadelphia, PA 19114 215.464.6200
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In summary, the following is a practical example of how the physical therapy profession works. On a regular basis I get patients that have been referred to me with low back pain that has been associated with a herniated disc. True, an MRI did show the presence of a lumbar herniated disc, but could there be more to this picture? When evaluating some of these patients I often find a movement dysfunction called a lumbar flexion syndrome. This is found through a very objective, reproducible musculoskeletal assessment, which includes postural exam, observation of movement patterns of the trunk, muscle imbalance of the core and segmental mobility of each lumbar vertebra. So do these patients have two diagnoses? Which one is correct? The answer is easy—both. Physical therapists are one of the few professions that connect movement with orthopedic pathology. Studies on MRIs have shown that many people have herniated discs and no pain, so this can clearly not be the culprit on hundred percent of the time. In many of these cases, if we treat the flexion postural syndrome with corrective exercises, modalities and manual techniques the symptoms are relieved. Maybe the herniation is gone, but probably not. Are symptoms gone? Yes. Poor posture and spine mechanics add pressure to the already damaged disc, which produced or at least exacerbated these patient’s symptoms.
Maybe you are a personal trainer with a problem client that cannot tolerate normal workouts. Perhaps you are a physician with a patient who is not responding to medication and injections, but does not want to consider surgery. Possibly you are just an average person interested in keeping healthy but are afraid all those old injuries will get worse if you go to the gym. No matter the circumstance, give the physical therapy profession a try. We can’t fix everything, but when physical therapy is indicated, it might be the only option that helps. All too often I hear patients say, “Wow, I didn’t know you did that.” I cringe but must admit that we are to blame when it comes to educating the public. Our patients tend to tell our story. If you think you might need physical therapy, find a friend who has been to one. I am almost certain they will tell you it was worth it. You might just find yourself telling our story too. Dr. Benjamin White is a licensed physical therapist. He is on staff at Vital Link Physical Therapy in Doylestown, PA. He specializes in orthopedic and sports physical therapy. He is also an athletic trainer and certified strength coach who works with clients in the office as well as on the field with local athletes. If you are interested in learning more about what the physical therapy profession can do for you please visit us on the web at www.vitallinkpt.com.
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A Walk in the Park By Sandra Kear
PENNYPACK ECOLOGICAL RESTORATION TRUST
This preservation in the central Pennypack Creek valley in Montgomery County may well be one of the best biking, hiking, and walking spots in the Philadelphia area, yet so few people even know about it. The Trust Association began to assemble the preserve in 1976, through land donations, purchases, and conservation easements. What started in 1970 as a small environmental group fighting to improve the water quality of Pennypack Creek has grown into 720 acres of protected land, only thirty-five minutes from Center City. As soon as you enter the Preserve, you are transported from the buzz and business of the city and suburbia to another world of flowing waters and a restored stream habitat with tadpoles, turtles, and toads. Above the creek, butterflies flutter around snapdragons, goldenrod, and other wildflowers.
The creek and nearby forest provide excellent bird-watching opportunities. In fact over 150 species of birds have been recorded there. As you walk along the creek, watch the mallards napping and notice the boulders that dot the stream. Along a gravel walkway, a wildlife blind provides up-close birding and wetland observation. A gravel trail that hugs the creek runs into a paved walkway,
Philly natives know exactly where to go for the best cheese-steak or soft pretzels, but some of them don’t realize that the most beautiful parks in the country lie practically in Philadelphia’s own back yard. The Philadelphia countryside offers fitness opportunities that are not only inexpensive but also rich in history and lush with natural resources. Getting fit for the summer is as easy as a walk in the park.
near a quiet road. Cream-colored colonial homes along the curb unveil a slower time in the history of southeastern Pennsylvania. You’ll see stone buildings with walls of cascading ivy and a picturesque chapel belonging to a local church. A Webb Walk offers a closer look at the water from a narrow trail that weaves even closer to the creek, over wooden walkways, and by an old stone shed. This trail leads back to the main Creek Trail. Other interesting detours off the Creek Trail are the Paper Mill and Raytharn Trails. The meadows of the Raytharn Trail flow with long blades of native grass, which create habitats for a diverse numbers of animals and plants. There are plenty of benches scattered along the trails to take a break or watch the wildlife. The meadowlands of the Raytharn Trail spill into a scenic view of a horse farm in the outlying valley, and climb toward a view of towers and spires of the Bryn Athyn Cathedral in the distance. These restored ecosystems promise a gradual renewal of life after a long, hard winter, where you can not only connect with nature, but also fall in love with it again and again.
RIDLEY CREEK
This park, located in Delaware County, also feels miles away from busy 21st-century city life. Only 16 miles from Center City, you are transported into 2,606 acres, in which lies: a pastoral colonial plantation; the rolling Ridley Creek, bor-
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away from the creek, providing a butt-busting alternative to the flat Sycamore Mills Road Trail.
dering an 18th-century milling village, and the Hunting Hill mansion, which was built around a 1789 stone farmhouse.
The park also offers an array of recreational opportunities. Have a picnic, fish for fresh stocked trout, bike along paved trails, take a horse trail ride from Hidden Valley Farms, or even rent a tent-camping site, and enjoy over five different hiking trails, spanning 12 acres. The trees within the park are exceptional; the Department of Conservation and Natural Resources (DCNR) lists several of them in its Big Tree List, which recognizes various outstanding species. So if the trees could speak, the Sycamore, Ash, Cedar, Walnuts, and Oak trees, some of them hundreds of years old, would tell of a different time in history, where millers walked to work and used water power to refine resources into useful goods. The Sycamore Mills Road Trail aligns with Ridley Creek, with its many scenic bends and straits — its birch and beech mirrored within a vast, rippling reflecting pool. Old mill homes and stone ruins dot the trail. Some of the stone remains once housed mill workers from the nearby Sycamore Mills. The houses had two entrances, but three exits — one being the funeral door on the second floor. This back-door exit allowed caskets to be maneuvered downward because the narrow indoor stairs, with their twists and turns, did not allow residents to easily depart the departed. This small mill town, currently known as Sycamore Mills, previously named Bishop’s Mill and Providence Mill, served as an industrial site for almost 300 years. A gristmill, which ground wheat, rye, barley, and corn with millstones served as the centerpiece of the community for century. The gristmill was destroyed by fire in 1901. The adjacent sawmill, erected in 1748, also buzzed along the banks, whenever the gristmill was idle.
The Ridley Damn toward the end of the Sycamore Mills Road Trail serves as the park’s icon and is surrounded by more old homes, which can be seen across the creek and across the street on Bishop Hollow Road. Close to the damn, the Forge Road Trail forks off and offers additional historic ruins and stone homes surrounded by mature woodland. The trail veers upward, 28 I PhillyFIT
At the top of the hill, you will find an exercise court and playground. The trail then levels off by a pastoral cornfield, where fawn forage for fallen corncobs. Eventually the Forge Road Trail loops back to the Sycamore Mill Road Trail. In the southwest section of the park, look for a sign pointing toward the State Champion Black Oak (Quercus Velutina), which stands inside the park at 140 feet tall, has a circumference of 18 feet, and a crown spread of 101 feet. Take a detour and give that tree a hug, then continue on the Sycamore Mills Road Trail, back to your car, while thinking of the people this old oak has stood by throughout history.
THE STROUD PRESERVE
The Stroud Preserve provides another walk that shines of a simpler and slower time. This park also represents a quintessential preservation effort for the 21st century. A renowned geriatrics physician, Dr. Morris Stroud, bequeathed 332 acres, formerly known as Georgia Farm, to the Natural Lands Trust in 1990. Since then the 120-acre Susan Groome Harney Preserve was added to the property. Additional landowner donations along with community support and purchases expanded the tract. The Natural Lands Trust today manages the creek, grasslands, farmlands and forests within these 574 acres in Chester County.
A quaint walking bridge transports you over a creek that comprises a portion of the east branch of the Brandywine River. The Preserve provides an ideal study site for the Stroud Water Research Center, a premier research lab that provides scientific studies and education on streams and rivers. Without attention to waterways such as the creek, spring-fed streams, wetlands, and ponds within this Preserve and throughout their watershed, drinking water and water used for agriculture and industry can easily become polluted threatening people and wildlife. Over the bridge the view opens to hills and rolling fields. At the top of the hill, stop for a moment to enjoy the view of the 19th century main house and barn complex below that are now private residences, listed on the National Register of Historic Places. Flowing in the wind you will see native grasslands that provide homes for Sparrows, bluebirds, meadowlarks and Bobolinks. With pastures disappearing from rapid development, many of these birds have declined in numbers in recent years. Seeds from native and naturalized grasses and wildflowers also provide food for other small mammals,
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After all, fitness should also be healthy, diverse, and fun. A walk in the park not only reminds you of the awesome beauty inherent in Philadelphia’s own backyard, but it allows you to go at your own pace. These three parks constitute only a small sampling of places within 60 miles of Philadelphia where folks can get out and enjoy the fresh air after one of this state’s longest and harshest winters.
which in turn attract hawks and other birds of prey, so bring your binoculars.
The trail hugs agricultural fields often planted with corn, soy or hay. There are a hundred acres of active farmland on the Preserve, most leased to local farmers. The fields exemplify the trend called sustainable agriculture that seeks not only to raise healthy food, but does so with minimal harm to environment or wildlife, provides fair and humane working conditions, and supports preservation, open space, and rural communities. The park is literally surrounded by historic homes, which complement the pastoral scenes within the park. In 1992, the Trust began planting several fields with tree seedlings such as sugar maple, ash red and white oak, poplar, and black walnut. The Trust has also planted about 5,000 trees and shrubs since then. These trees and shrubs continue to grow and protect the nearby slopes from erosion. They also provide critical wildlife habitats.
Stay on the trails in this park and do not trespass on the private grounds, but see if you can spot the majestic Sycamore standing guard in front of the barn complex, while you walk by a large reflective pond. This walk will not only bring you back in time, but forward to a new holistic trend in preservation that balances a healthy and diverse natural environment with the need for food, shelter, health and well-being.
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Freelance writer and editor, Sandra Kear, author of 60 Hikes Within 60 Miles: Philadelphia specializes in health, technology, and the environment. She is also co-author of the book Coping with Grief for teenagers, along with Dr. Robert W. Buckingham. She has worked in communications for book and magazine publishers for over ten years. You can find further information on Sandra Kear at www.keareditorial.com. For more information on hiking or other walks in the park see http://trekalong.com/hikingphilly/ or http://www.menasharidge.com/product.php?productid=16747. Now go take a hike!
Directions and Further Information
Pennypack Ecological Restoration Trust Take PA 611 north from Center City. After 10 miles, bear right on Washington Lane and continue 1.3 miles. Turn left at PA 2017/Susquehanna Road. Within a block, turn right on Valley Road. After about 0.5 miles, bear left at Washington Lane and continue 2 miles. Turn right at Terwood Road, drive 0.25 miles, then look for Creek Road on your left. Creek Road ends within several hundred feet where you will find off street parking. For more information call 215-657-0830. Ridley Creek Comprehensive directions to Ridley Creek can be found on the park’s website at www.dcnr.state.pa.us/stateparks/parks/ridleycreek.aspx or call 610-892-3900 for more information.
The Stroud Preserve Take Interstate 95 south from Philadelphia, 14 miles to Exit 3A. Merge onto US 322. Stay on US 322 as it turns left to join US 1 in 7.5 miles then make a right after another mile to join US 202. After 5.7 more miles, turn left in West Chester onto Price Street (PA 100-PA520. Drive 0.9 miles then bear left as the road becomes West Miner Street. Continue 1.3 more miles then turn right onto North Creek Road. The park entrance is slightly more than a mile ahead, on the left.
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Philadelphia Pet Hotel & Villas is conveniently located near the airport and offers Daycare, Boarding, and Grooming services. Our facility is staffed with pet passionate individuals 24 hrs a day to ensure that your pet receives the attention they need day or night. Mention the AD from Philly Fit when you visit Philadelphia Pet Hotel & Villas to take advantage of these special offers:
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FamilyFIT
Lyme Disease How It Can Affect Your Pets Health By Dr. Leah Garlan
Lyme disease is not only affecting humans, but their pets as well. I am currently treating my dog for Lyme disease after discovering she had all the classic symptoms. I first noticed that she was depressed and not acting like herself. She’s a two-yearold German shepherd who is very active, so when she began isolating herself from the other dogs, I knew something wasn’t right. She began yelping when she got up after lying for long periods of time and she was sore all over. My instinct told me this was not just a hip or sore leg problem. I made an appointment with my veterinarian who evaluated her and took an initial blood test, which was positive for Lyme disease. She was very uncomfortable when she flexed her joints and was also was running a high fever. Without treatment, Lyme disease causes problems in many parts of the dog’s body, including the heart, kidneys, and joints. On rare occasions, it can lead to neurological disorders. Lyme disease most commonly is associated with symptoms such as a high fever, swollen lymph nodes, lameness, and a loss of appetite. Owners will describe the lameness as moving around to different legs and they can’t tell if it’s the front or the back.
Transmission or Cause Lyme disease is caused by Borrelia Burgdorferi, which is passed to dogs and people by deer ticks carrying the infection. The only way a tick can transmit the bacteria is to remain attached to the animals skin for one to two days. Unfortunately, these ticks are very small and can easily go unnoticed. It is very important to check your dog for ticks after they are outside, especially in wooded or high grass areas. The ticks will vary in size depending on how long they have been on the dog.
Prognosis Dogs should begin to show signs of recovery two to three days after beginning the antibiotics. However, the disease may recur within a few weeks or months. In these cases, the dog will need to return to antibiotic therapy for extended periods. Most dogs will respond very well to treatment and have no permanent signs of the disease. Prevention Prevention is the best way to avoid Lyme disease. Check your dog regularly and remove ticks. There are also vaccinations for Lyme disease and the use of Frontline for flea and tick prevention can be administered. Each preventative measure has its advantages and disadvantages. Consult with your veterinarian to seek the appropriate treatments for your dog.
Dr. Leah Garlan is the owner of the Pennridge Wellness Center in Blooming Glen, PA. She practices as a Chiropractor and an Acupuncturist while specializing in Chiropractic and Alternative Care for animals. Dr. Leah enjoys combining the science, art and philosophy of Chiropractic with the ancient wisdom of Chinese Medicine and Acupuncture. For more information visit www.pennridgewellness.com
Treatment Treatment involves the use of an appropriate antibiotic, such as Doxycycline, for at least three to four weeks. There are other forms of alternative treatment which can also aid in your dog’s recovery such as chiropractic, acupuncture and cold laser therapy. I have also used flax seed oil and supplements for joint and body support.
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HOLISTIC HEALTH
FurryFriendFIT
from Whiskers to Tail
Dr. Al Townshend
Maybe you already add Omega-3s and probiotics to your diet, but what about the food you feed your fourlegged friend? If you are like a growing number of pet owners, your dog or cat consumes many of the same nutrients you do. Continued on page 34
GET READY FOR THE SUMMER
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Make Your Appointment Now!
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You might even make an occasional trip to the yoga studio for a “doga” (that’s dog yoga) session. It’s all part of what veterinarian Dr. Al Townshend calls a revolution in holistic pet health.
“Americans are applying holistic health techniques for mind and body to their pets,” he says. “They appreciate that connecting with their pets meaningfully and thoughtfully each day can easily be achieved through a holistic diet. And by following a holistic feeding philosophy, pet owners are unlocking a higher level of health for their dogs and cats.” THE DIET LINK Say your dog is acting a bit sluggish, for instance, or the family cat’s coat has lost its sheen. Dr. Townshend says you should carefully consider what is in their food bowl. “I can look at a dog that comes into my office and tell what he’s been eating by the condition of his skin and coat, energy level and weight,” he says. “If an animal transitions to an optimal, holistic diet, like Holistic Select®, and comes back to see me in a few months, he’s like a new dog.” So how can you go holistic? Visit a local pet specialty store or the Web to find Holistic Select. It’s geared toward providing animals with a more complete system of health. Holistic Select is filled with a unique set of what’s called “Select Actives™,” the same functional ingredients that many pet owners seek to add to their own diets. They include natural enzymes, botanicals and Omega-3s and -6s. “These ingredients have the power to positively impact a dog’s or cat’s health not just today but for the long term,” notes Dr. Townshend. “They work together to help with digestion and nutrient absorption, while also fighting disease and stress—and even improving the look and feel of a pet’s coat.” To learn more about holistic pet food and health, visit www.holisticselect.com or call (800) 225-0904.
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Dr. Al Townshend, a graduate of the University of Georgia School of Veterinary Medicine, is staff veterinarian for Holistic Select Pet Food. Prior to joining Holistic Select, he honed his skills in two large metropolitan small animal practices, before establishing the Eastern Shore Animal Hospital in his hometown of Chestertown, Maryland. Dr. Al is a firm believer that superior nutrition is the key to a pet living a long, happy and healthy life. He is a contributing author of the text “Canine Sports Medicine” and has received the coveted “Golden Stethoscope Award” for his contributions above and beyond the call of duty in bringing veterinary care to the dogs of the Iditarod.
Total amount submitted $___________________________________ CC number:_____________________________________________ Name on card:_________________________________________ Expiration date:________________________________________ Please fax this form to 215-396-0288 or E-mail to Jami@phillyfitmagazine.com. PLEASE NOTE: No one will be considered registered until this form is submitted and booth space is paid for. We accept all major credit cards, or mail payment to:
868 Central Ave., Southampton, PA 18966. Call 215-396-0268 for questions or comments.
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All Natural, Human-Grade Treats, Toys, Clothing, Gifts! 1804 Chestnut St. I 215.988.9876 I www.jdgphilly.com
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TherapeuticallyFIT
What is a
Certified Hand Therapist? By Kraig Y. Bano
Shoulder, elbow, wrist, and hand injuries are common among active people. Symptoms vary from the stiff and sore shoulder to elbow pain to hand numbness or pain. In some cases, the injury may resolve quickly with no further issues. However, in situations where the symptoms linger, you may have a more serious issue that requires the help of a Certified Hand Therapist (CHT).
Upper extremity injuries are prevalent in all populations. They rank second to back injuries in the workplace. With sports and gym activities, aches and pains are common place, but often go untreated. Injuries that do not receive proper initial care can lead to bigger issues later including loss of function. Common diagnoses include sprains of joints, strains of muscles, fractures of the elbow, wrist and fingers, dislocations, rotator cuff tendinitis, shoulder impingement, tennis elbow, carpal tunnel syndrome, and thumb arthritis. Once an injury is properly diagnosed by a qualified physician (family practice, orthopedic, hand surgeon, etc), a CHT can provide the skilled care required to rehabilitate you to return to all activities. In some cases, surgery may be required to repair or correct the issue. Because of the intricacy of the anatomy of the arm and hand, as well as the complexity of surgical techniques, it is important that the therapist you choose is well versed in current treatment techniques and protocols. A CHT is trained in fabricating custom molded thermoplastic splints that can aid in the recovery from injury or surgery and provide better stability and fit than over the counter products.
A CHT is a physical therapist or occupational therapist with at least five years of clinical experience, including a minimum of 4000 hours of specialization in direct hand and upper extremity therapy (including the shoulder, elbow, wrist, and hand). Upon meeting these criteria, a CHT must pass a comprehensive exam testing his or her overall knowledge in theory, diagnosis, assessment, and advanced clinical skills for rehabilitating the upper extremity. Every five years a CHT must recertify to demonstrate professional growth and competency. It is a career choice that takes dedication and commitment to maintain a high level of skill for treating a very specialized region of the body. If you are interested in learning more about Certified Hand Therapy or finding a CHT, you may visit the Hand Therapy Certification Committee website (www.htcc.org) or the American Society of Hand Therapists website (www.asht.org).
Kraig Y. Bano, MPT, CHT is Philadelphia Regional Manager of the Hand and Upper Extremity Division for PRO Physical Therapy. Kraig received his BS in Biology from Ursinus College and his Masters in Physical Therapy from Allegheny University of the Health Sciences (currently Drexel University). Through the Hand Therapy Certification Commission, he has been a Certified Hand Therapist (CHT) since 2002. Kraig has presented on the upper extremity to physical and occupational therapists, nurses, and students and has published literature in the Journal of Hand Therapy.
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OrganicallyFIT
Use Essential Oils to Maximize your Summer Health By Susie Beiler
Essential oils are the lifeblood of the plant kingdom. They are 4. Use essential oils to help your get more rest. Make time for extracted via steam distillation and are a concentrated life force sleep in the midst of your busyness. Lavender and valerian are that comes straight from plant material. The highest quality essenstandbys. If the smell of valerian is too intense, try the blends ruta tial oils have antimicrobial properties. They are antifungal, antivala, stress away, tranquil, or peace and calming. These oil blends bacterial, and antiviral. will help you fall asleep and stay asleep throughout the night! There are so many ways to use essential oils so to achieve 5. Use essential oils to help ease stress. Traveling and vacations Exuberant HealthTM. Check out these easy to use tips! can be chaotic. Create a peaceful travel experience with your fam1. Use essential oils to help you hydrate. Add a drop or two of ily by adding essential oils into your routine. Use peppermint or high quality essential oils that are safe to consume internally in the blends purification or thieves to sanitize your hands on long your glass of pure water. I use Young Living Oils. Lemon, car rides or in airplanes. Simply rub a drop on your hands as you orange, grapefruit, tangerine, peppermint, spearmint, and the would a hand sanitizer. Alcohol based hand sanitizers dry and blend citrus fresh are fabulous additions to energize your water crack your skin, leaving you more vulnerable to pathogens. and make it fun to drink! The oils will flavor the water and faciliEssential oils will not dry out your skin and their antimicrobial tate oxygenation of your cells. Hydration is necessary to maintain action protects your health. Rub the blend peace and calming or a cleansed body. Essential oils added to your water enhance the stress away on the feet of your children to facilitate calm during energizing, cleansing, and detoxifying effects of hydrating. long road trips. 2. Use essential oils to clean your home. If you are still using 6. Use essential oils to ease sun damage. Use lavender in the case chemicals to clean your home, please consider substituting essenof sunburn. Lavender is extremely healing for over exposed skin tial oils for the chemicals. Lemon, tea tree, peppermint, and the and also for the typical scrapes and scratches of a hard day of blends thieves and purification are wonderful cleaners. Recall that playing. Applying lavender directly to burned skin may turn it all essential oils have potent antimicrobial action. Wipe down brown, but will facilitate a speedy healing process for your skin. your counters and sinks with a few drops of essential oil mixed in Warning statement: High quality essential oils are extremely a spray bottle with several ounces of water. Clean your toilets, potent. They are extremely cleansing and effective. If you are new showers, and floors with a mixture of essential oils and water. to essential oils, start by using them slowly and cautiously. Lemon is great for removing sticky price tags and grease from Although rare, if you have any symptoms of cleansing (nausea, your pots and pans. skin breakouts, dizziness, bloating, etc.) slow down or temporarily 3. Use essential oils as an insect repellant. Peppermint and the stop using them. blend purification are wonderful insect repellants. Apply a drop Susie Beiler is a Certified Holistic Health Counselor and Licensed Occupational directly on your skin and rub it in to your skin. If your skin is senTherapist with Spectrum Health Consulting. Her expertise is in nutritional and spirisitive, use several drops with a carrier oil such as jojoba or tual guidance. Using essential oils, deep listening, and gentle coaching, Susie draws almond. Add several drops to water and spray it on your skin. If from her well of wisdom to collaborate with her clients as they progress on their food journeys. She is the inspiration behind the holistic nutrition DVD, “CHANGE your you do happen to get bitten or stung, peppermint is my all time Food, FUEL your Life.� Susie is a prolific writer, offering a free monthly email newsletfavorite to relieve the itch and/or burn. Lemongrass is helpful for ter as well as contributing to various publications. Contact Susie@phillyfit.com. relieving the itch of poison. July/August I 215-396-0268 I www.phillyfit.com 38 I PhillyFIT
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NEW FEATURE for PHILLYFIT
FIT Facelift for Your Home By Mary Nearpass
The recent struggle with our economy hopefully has allowed us to take pleasure in the simple things and get back to the basics. I find myself taking much more comfort in my family, friends and community, which I oftentimes take for granted. I am grateful to have such a wonderful community to call home during these challenging times. That being said, PhillyFIT Magazine is proud to introduce in this month’s issue a new series entitled, “Finding the FIT Facelift for Your Home.” We hope that our publication introduces you to some of the undiscovered gems within our thriving community. At PhillyFIT, we are always motivated and looking for new ways to expand all aspects of your health. To us, health is more than just breaking a daily sweat at the gym. Just like we need to shake up our exercise routines so our muscles don’t become stagnant, we need to do the same with that place we return to each night when our incredibly busy days come to an end. We need to refuel our temples after a hard workout and are now putting more money back into our initial home investment. Our home should be our haven; a sanctuary that reflects who we are, bring us joy and tranquility and welcome all who we choose to enter. July/August I 215-396-0268 I www.phillyfit.com
PhillyFIT I 41
Many of us either have, or are on the verge of outgrowing our homes as children grow and begin to acquire more of their clutter – especially technological gizmos. In a perfect world, the next logical step would be to move, but if buying a new home is not an option, many of us are learning to work with what we have. Instead, we are choosing to stay put, save what funds we are able to for our children’s futures, and re-invent what we have right in front of us. Sprucing up our homes with local, talented professionals at affordable rates and ways is what this section will feature.
weather, spring has come and gone, and we have already kicked off our landscaping. In this summer issue, we are featuring talented proprietors ready and willing to assist you with your outdoor remodeling, whether it is “Hardscaping” (new fence/lattice), brick laying, building a deck, or paving your driveway. How about updating that 1950s front door, getting those new windows, possibly solar or eco-friendly, or tackling that long overdue new roof and/or siding?
Remodeling your home can be quite therapeutic to your mind, body and soul. It provides the opportunity to re-evaluate your assets, see what needs repair and to view what works or no longer works for you. It can actually become a fun family affair gaining input from each member of your household.
With regard to more affordable “do-it-yourself” projects indoors, some things that work for me are changing my pictures each season. I am a big lover of the outdoors, so I have collected pictures depicting the beauty of each season. Not only do I change the pictures, but I change where they are placed and move the furniture around with each season. This gives the living room an entirely new look. Try painting a wall, ceiling or entire room to pick up a different mood or let your kids sponge paint their own rooms. Recently, I just painted my kitchen table to an ivy green and the entire room looks bigger and brighter.
As a devotee of “less is more,” my tastes have changed over the years. I used to acquire every knick-knack imaginable. I did the whole dried flowers routine, and actually had so much “stuff,” that I started to realize that my home wasn’t home after all. In fact, it was down right cluttered and didn’t afford my guests or me the opportunity to really appreciate its beauty.
Each issue we will feature a particular area of a home that we normally tend to in that particular season. Despite all the snowy
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So PhillyFIT starting “asking around” to see who might be someone that is well connected and could guide us to some local businesses that could help our readers out. We were lead to Michael Tulio, a home builder located on Ferry Rd. in Doylestown, PA. He’s has been in the business for over sixteen years and knows just about every contractor out there, (Dare we call him the Mayor of this small town?) See the featured advertisers around this article.
At this point we would like to invite you, our wonderful readers, to submit your ideas that have given your homes a FIT facelift. Whether it be related to outdoor or indoor living, how you enhanced your kitchen, (so that you truly can’t wait to come home and cook healthy for yourself and your family), your bathroom, (a true oasis and escape) or sitting room, (relaxing, welcoming, uncomplicated) or basement, we want to hear about it. Please keep in mind the focal point of enhancing your health and wellness in the comfort of your own home. For example, what idea(s) you may have taken to improve your child’s allergies and asthma via carpeting or hardwood floors. We may just print your idea to share with the PhillyFIT family in an up-coming issue! So take a moment to check out our custom advertisers who specialize in renovations that create a home that screams YOU! What would life be like if you could enjoy your own getaway everyday! FIT Facelift wants to help inspire you to turn your visions into reality. There are few things more gratifying than walking into an aesthetically serene home and leaving feeling refreshed and rejuvenated without breaking the bank. Happy Dwelling!
42 I PhillyFIT
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Healthy Recipes by John Fairchild
BROILED SOFT SHELL CRAB (Blue)
The Black & White Burger Nourishes 6
INGREDIENTS
1/2 can (15-ounce) each black beans and white beans (cannellini), rinsed and drained 1 large egg or 2 egg whites (to cut some fat) 1/2 yellow onion and ½ green pepper, chopped 1 cup whole wheat bread crumbs 1 teaspoon each of dried oregano, basil and fresh parsley 1 teaspoon dried basil 2 cloves fresh garlic, minced Salt and pepper to taste 1 tablespoon crushed tomatoes Hot sauce to taste (I like Frank’s Original) 1 tablespoons canola oil for cooking (or use cooking spray as a personal alternative) METHODOLOGY
Place beans in a large bowl and mash well with a fork or use a food processor. Add egg, onion, pepper, bread crumbs, oregano, basil, garlic, salt, pepper, tomatoes and hot sauce. Mix well and shape into 6 patties. Heat oil in a large skillet over medium heat. Cook patties on each side for approximately 5 minutes to a golden brown. If desired—serve in a pita, Arnold’s flat bread or a small wholewheat bun with dark greens, avocado, alfalfa sprouts or low fat cheese.
Nutritional profile per serving (patty only) Per serving: 145 calories, 4g fat (using oil), 20g carbohydrate, 6g fiber, 10g protein
FEATURED INGREDIENT Black Beans High fiber, high in antioxidants – folate – magnesium and iron PURCHASING TIPS Dried beans and canned are available year round STORAGE TIPS Store patties, covered in refrigerator until ready to cook. Can freeze after cooking for a quick reheat.
Nourishes: 4
• • • • • •
INGREDIENTS:
Soft shell crabs (4) small to medium sized (3.5 – 5 inches wide) Old Bay Seasoning or Cajun seasoning mix Cornmeal Egg whites Hot sauce (I like Frank’s) Fresh lemon juice
METHODOLOGY: Shear off front area of live crab ½ inch in front of eyes and mouth—squeeze out this sack. Lift each side (right and left) of pointed shell on top to remove gill area that is underneath. Turn over and remove (cut) small apron flap. Rinse in cold water and pat dry. Some stores might do this for you. Dip in egg white and dredge in cornmeal and seasoning mix. Place on sheet pan in oven under the broiler setting for about 4 minutes each side (depending on size). When nicely browned remove from oven and sprinkle with lemon juice and hot sauce mixture. These can also be sautéed in a little butter for 3 minutes each side, but it adds to the fat and calorie count. Great as a sandwich with tomato, onion and low fat tartar sauce.
Nutritional Profile per serving: Broiled. Calories: 125, Fat: 4g, Protein: 16g, Carbohydrate: 5g
FEATURED INGREDIENT Soft Shell Blue Crab (savory beautiful swimmer) Tough to catch yourself but sometimes you get lucky! PURCHASING TIPS Live is best if you can find them. Should have clean smell. Small test is best. STORAGE TIPS Store in plastic wrap after cleaned for up to 2 days. Can be frozen.
Created and tested by John Fairchild. Chef/Nutritionist. Healthy Cooking Concepts. www.weightlosscoaching.org • 215-873-7404 • kickaerobox@yahoo.com
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PhillyFIT I 43
PhysicallyFIT
YOUR J AW IS THE KEY TO
IMPROVED PERFORMANCE
By Thomas W. Gamba, D.D.S.
The hitter stands in the batter’s box, waiting for the pitcher to unleash a 95mph fastball. The stay-at-home mom jogs on the treadmill, trying to do another five minutes at speed. The fullback crouches in the backfield, anxious to get the ball and crash into a sea of defenders. The bank executive darts to the back of the squash court, ready to return serve. The point guard coils, beginning his jump shot for a three-pointer.
All of these athletes, both professional and amateur, have something in common – they are all clenching their jaws. When you train, compete or put yourself under any excessive stress, the body’s natural reaction is to clench the jaws and teeth. You’ve heard of “fight or flight”? Well, clenching is part of the body’s natural “fight or flight” mechanism. You can’t control it because it’s wired to your brain. (Try swallowing without your teeth coming together.) Think about the temporomandibular joint (TMJ), the joint that hinges your lower jaw to the skull. There are nerves that pass from the brain through the TMJ on their way to the jaws and teeth. When you clench your jaws, the TMJ is compressed, putting pressure on these nerves. The pressure triggers your brain to release an excess amount of performance-sapping hormones (like cortisol) that produce stress, fatigue and distraction.
Thousands of years ago, ancient Greek athletes bit down on leather straps to give them an edge during competition. Viking and Roman warriors clamped down on leather bits for focus on the battlefield. They didn’t really understand why it worked, but they knew it worked. Now we know why. If we can prevent the teeth from clenching together, we can avoid compression on the TMJ, block the release of those excess detrimental hormones and improve athletic performance. In addition, keeping the jaws apart enlarges the airway openings, which improves oxygen exchange and lowers lactic acid levels. This increases endurance. 44 I PhillyFIT
Athletes have long been wearing mouth guards to protect their teeth during contact sports. Today, athletic mouthwear has been taken to the next level, where we can improve athletic performance in addition to satisfying the necessary protection needs of the individual athlete. This proprietary mouthwear technology, developed and tested by Bite Tech, Inc., is now available as UnderArmour Performance Mouthwear. This partnership has gained prominence with professional athletes in virtually every sport. It is being worn by some of the biggest names in pro sports, including several of our Phillies players.
Most importantly, it isn’t just for the pros – UA Performance Mouthwear is for all athletes who want to excel in their sport or activity. Recent research and development has proven that UA Performance Mouthwear can increase strength, increase endurance, speed up reaction time, reduce athletic stress and, with the protective mouth guard, reduce the impact of blows to the jaw. Independent studies conducted through universities and research centers have proven the advantages. So what have these studies confirmed? • With improved airflow and less stress from clenching, performance mouthwear can increase strength by an average of 12-17 percent. • Performance mouthwear enlarges airway openings, which can result in twenty-five percent less lactic acid buildup after thirty
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minutes of exercise, thereby increasing endurance. • Clinical trials have shown that performance mouthwear can speed up reaction time by improving response to auditory and visual clues. • Since performance mouthwear decreases cortisol production, athletic stress is reduced, which means athletes can feel and play better. • Performance mouthwear can reduce the G-force impact of blows to the jaw by up to twenty percent. This can reduce the amount of energy transferred to the brain that can cause concussion.
Thankfully, protective mouthwear is required by many school districts and youth athletic organizations for our children who play contact sports. These appliances come in various designs. The ones available for retail purchase, those “boil and bite” mouthpieces, while inexpensive, are much less effective in protecting the teeth since they are not really custom-fitted. For proper protection, the mouthpiece should be custom-fitted by a dentist and fabricated in a dental laboratory. The dentist will also determine the level of protection needed according to the intensity of the contact sport. Yes, these appliances are more expensive, but will better protect the teeth and jaws and possibly avoid costly dental and medical treatment. UA Performance Mouthguards are appropriate for use in contact sports such as football, hockey, basketball and lacrosse. The UA Performance Mouthpiece is recommended for non-contact and limited contact sports such as running, soccer, baseball, golf, tennis and training. The process is simple. Contact an authorized dentist who provides UA Performance Mouthwear (a finder is available at www.bitetech.com). The dentist will make accurate impressions of your upper and lower teeth as well as a bite registration. The process is completely painless and takes about twenty minutes. You and your dentist will choose the appliance design that is right for you. The impressions are sent to Bite Tech for fabrication and usually take about ten days for delivery. In my thirty-four years of practicing dentistry, I have had to repair many a broken tooth after an athletic injury where the athlete
(usually a youngster) was not wearing mouth protection. Now, my athlete-patients are telling me how much better they feel and perform with their performance mouthwear. Protect your teeth and jaws. Enhance your performance. Wear Under Armour Performance Mouthwear. Dr. Thomas W. Gamba practices restorative and cosmetic dentistry in Center City Philadelphia. He is the consulting dentist for the Philadelphia Phillies and is an authorized provider of UA Performance Mouthwear. You may contact Dr. Gamba at twgamba@mac.com or visit his website, www.docgamba.com.
The following PhillyFIT Advertisers carry the Under Armour Performance Mouthwear featured in this article: The Smile Shop - Newtown Granados Dental Associates, P.C. - John A. Granados, DDS 27 Blacksmith Road, Suite 101 • Newtown, PA 18940 215-968-4400 • www.smileshopnewtown.com Axler Kessler Dental Assoc. 1150 Valley Forge Rd., Suite 101 • Valley Forge, PA 19460 610-933-3342 • www.familydental.net Upper Bucks Orthodontics Robert A. Azarik, DMD, MDS 1300 North Fifth Street • Perkasie, PA 18944 • 215-257-8011 907 Mill Street • Quakertown, PA 18951 215-538-2911 • www.UpperBucksBraces.com
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PhillyFIT I 45
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PhillyFIT I 47
PhysicallyFIT
By Mary Nearpass Photos by D. Rosica
Come on, admit it! How many times have you resolved to devote more time to family creating quality memories, yet something else always seems to get in the way. Ironically, even with the best intentions, the people we work the hardest for, our children, are often put on the back burner of things we can do tomorrow.
Additionally, with time and money being scarce, the consequences of our overly involved self-indulgent lives are what we read about in the paper and see on the news everyday. High school drop outs, gangs, drug abuse, and obesity are the visible signs of the pain that many of our youth are visiting upon themselves. However, being the hopeless optimist that I am, there is a positive side to the downturn in our economy. People are becoming more realistic about all of the “things” they think they have to have, but cannot necessarily afford. A lack of money doesn’t equate with a lack of love; on the contrary, it’s an indication of a positive shift in our core values.
Here’s one family that is managing the art of balancing both family time and fitness through their passion for ice hockey. Meet the Rosicas. Vince and Deb Rosica, and their 3 sons, have lived the hockey lifestyle since their sons were able to lace up their own skates. Vincent, fifteen, and Jonathan, thirteen, live and breathe their sport which is really their joy. Vince coaches the Revolution Bantam Limited Travel Team and is assistant coach for the Midget Team as well as assisting the Director of Hockey for the Limited Travel Program. Whether it’s full travel or limited – the end result is the same. QUALITY family time while doing something good for their mind, body and soul! (Some of my most cherished, 48 I PhillyFIT
heart-warming memories of growing up are the long trips of all ten of us piled in the station wagon each summer for vacation. These are the times when my family made me happy simply by their presence, caring, laughter, fights, and ultimately love.) In the midst of our snowy, history making winter, along with the Winter Olympics ice hockey finals between USA and Canada, I stumbled upon a goldmine in our own backyard— The Rink at Warwick in Warwick Bucks County, PA. I sat down with Mrs. Deb Rosica on a Friday afternoon in February to learn more about this astounding facility. For the past two years, three, tier III junior ice hockey teams have been established at The Rink at Warwick, They’re called the Philadelphia Revolution, and they offer three teams for com-
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petition in the Eastern Junior Hockey League (EJHL). The EJHL is a College Development League dedicated to helping aspiring hockey players develop and grow their talent, from the ages of 1620 years old. The EJHL is the premier amateur hockey league in the U.S. for placing Student-Athlete Ice Hockey players into the NCAA. These kids are incredibly talented young individuals. Rink owner, Mr. Phil Pulley and his wife Devra of Abington, purchased a Massachusetts team formerly known as the Boston Shamrocks and moved them to the Philadelphia area. Phil Pulley, owner of The Rink at Warwick and the Revolution Junior program, made it a priority to hire three outstanding head coaches: Vince Malts, a former draft pick of the Vancouver Canucks and owner of Evolving Athletes is the head coach of the EJ team, former Philadelphia Phantom defenseman, James Laux, is the head coach of the Empire Junior B team and Tom Coyne, head coach at CB South HS and founder of Hockey Coaches vs. Cancer, is the head coach of the CHA Junior B Premier team. Mr. Malts is the founder and owner of Evolving Athletes, LLC, School of Hockey. www.evolvingathletes.com. I had the pleasure of meeting him before he “took to the ice” to coach the kids after school. This thirty-one-year-old powerhouse of an athlete exuded a quiet confidence. He is one of those rare people with a highly developed sense of personal power; an inner awareness that can set the direction of his life to achieve his goals, and a calm conviction about who he is and his ability to get the things he wants in life. I knew instantly that these qualities, along with his love for his sport, were highly contagious making his evolving athletes wanting to learn from him.
The creation of Evolving Athletes School of Hockey came as a result of Mr. Malts’ desire to humbly give back from what he had learned along the way by teaching young athletes who are coming up in the world of sports. Their mantra is “change with a purpose.”
Every teaching tool has a direct purpose in helping young studentathletes develop in four key areas of life: health, creativity, education, and most importantly, character. A fun, challenging, and educational environment exists in order to help facilitate growth and development for the students and parents. All three teams and their respective coaches feel very fortunate to be able to use their passion for hockey as a training tool to help students become successful not only in their sport, but life as well.
Additionally, Mr. Malts’ company Evolving Athletes serves as the player development program for the entire Philadelphia Revolution Organization including the Eastern Junior Hockey League (EJHL) team. With that comes the responsibility of the overall well being and development of over seventy-five players involved in the program. To date, The Philadelphia Revolution has attracted kids from as far away as Belarus, Russia, Arizona and Florida. The player from Belarus, eighteen-year-old defenseman Mr. Raman Hrabarenka, is currently ranked No. 81 on the NHL Central Scouting Bureau's 2010 prospect list. In addition to Hrabarenka, some of the top players local on the A roster include Mark Zeszut, a twenty-year-old left wing from Dresher; defenseman Zane Popilock, left wing James Chamness from Collegeville and right wing Nick Cruice from Norristown. "We have people coming from as far away as Boston to watch
games," Mr. Pulley says. "The past couple games have been sellouts and we have a fan base of about 1,500." Some 600 new seats have been added to the rink, and the locker rooms have been renovated making it a first-class facility. Another benefit about having this state-of-the-art rink in our immediate vicinity is that our area youth can stay at home with their families and learn top-notch hockey without traveling to locations hundreds or thousands of miles from home. The Eastern Junior Hockey League (EJHL) presently has sixtyfive commitments for NCAA Division I hockey. This is yet another benefit of The Rink at Warwick as it provides a huge attraction for scouts to recruit potential college athletes.
For the young players, hockey has created opportunities for social, face-to-face contact with their teammates. This personal contact teaches them to show common courtesy to others in a manner directly opposite to the anonymity and “false” sense of protection that cliques can have. Teen years can be very lonely and vulnerable. With a direction and a purpose such as ice hockey, these youth become empowered at an early age through mastering the art of self discipline, working together as a team, and building upon individual and team skills. Hockey helps kids feel good about themselves via competence, fun and physical exertion. This sport may be equally valuable in maintaining emotional health and well-being. Ice hockey generates independence and confidence. It creates positive social interaction within a community. And, for parents who spend time traveling with their children to games and tournaments, there is the potential to strengthen a healthy, respectful parent-child relationship.
Additionally there is also an element of enjoyment relating to the wider community. Mrs. Rosica said, “The Mom’s and Dad’s also plan many social events around their children’s games, and have consequently developed deep friendships while creating their own families away from home.” In summary, the enjoyment, independence, time efficiency, fitness, and long-term health benefits all turn out to be motivators for the participants’ choice to skate year round. Still not convinced? Check out the health and fitness benefits of ice hockey: • Develop confidence, teamwork and selflessness. • Increase in spending quality family time together. • Developing key arm and leg muscles. • Improving agility in the hands and feet. • Boosting mental strength and focus. • Developing flexibility and reflex times. • Develop life long friendships. • Burn tons of calories; at least 2,500/game So, if you know any young men or women who are looking for something productive to do after school besides technogames, Facebooking, staring at the TV or texting/instant messaging, why not have him or her check out The Rink at Warwick (www.warwickice.com) or (215-441-5004), just off Mearns Rd. in Warwick, PA 18974. Check them out regarding playing from beginner to advanced, Camp Coyne, summer camp and tryouts for the Philadelphia Revolution. I was privileged to spend time with Deb Rosica, and found out first hand just how much ice hockey has enriched not only her children, but her entire family. It may just turn out to be the best breakaway you and your family ever made.
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JULY/AUG
calendar of events
JULY 10 6th Annual Iron Hill Twilight Criterium Professional and Amateur Cycling Competition and Street Festival. Time: 6pm Place: West Chester, PA Contact: Jay Gundel Phone: 302-658-1674 Email: Jay@JayGundel.com
JULY 11 38th Annual American Cancer Society Bike-a-Thon Event Details: Approximately 4,500 cyclists are expected to take part in the 38th annual American Cancer Society Bike-a-thon, beginning at the base of the Ben Franklin Bridge. The Bike-a-thon course is 66 miles long, and is open to all ages and skill levels. The ride offers two alternate start points: a 7:30am start at Cherry Hill East High School in New Jersey for a 54-mile ride, and a 9am start at Hammonton Lake Park in New Jersey for a 21-mile ride. A 99-mile century loop is also available to anyone who begins at the Ben Franklin Bridge. Media sponsors and on-air personalities Michael Barkann of Comcast SportsNet and Markus Goldman of 93.3 WMMR will be riding in the event as team captain. Time: 6:15am Place: Ben Franklin Bridge, Philadelphia, PA Contact: To register or make a donation to the American Cancer Society, go online to acsbike.org, email philadelphia.bike@cancer.org, or call 215-985-5401. Volunteer opportunities are also available. Bucks County Open Water Swim Clinic Series Presented by High Road Cycles & TWiley Sports Time: 8-11am Place: Lake Nockamixon, PA Email: toddPWiley@comcast.net Web: www.twileysports.com Philadelphia Women’s Triathlon Place: Philadelphia, PA Phone: 856-468-0925
JULY 17-18 Back on My Feet 20 in 24 The 3rd Annual Back on My Feet 20 in 24 Relay Challenge, Lone Ranger Ultra Marathon, Midnight Madness Run & Pajama Loop is a unique running event that has distances ranging from 8.4 miles to more than 100 miles. It is 24 hours of nonstop fun that starts on Sat., July 17 at 10am and ends on Sun., July 18 at 10am. All proceeds from the 20 in 24 will benefit Back on My Feet, the nonprofit organization that uses running as a vehicle to promote self-sufficiency within the homeless community, while also changing the way the society views those going through homelessness. Time: 10am Place: Schuylkill River Running Loop/Lloyd Hall, #1 Boathouse Row, Kelly Drive, Philadelphia, PA Web: www.20in24.com
JULY 24 113 River to River Ride For a seasoned cyclist or a weekend warrior, the River to River Heritage Bicycle Tour offers a great day of cycling that takes you from the Delaware to the Schuylkill River through two of Pennsylvania’s most historic counties, Bucks and Montgomery.Trek lightly traveled roads adjacent to the scenic Route 113 corridor, through small, quaint towns with farms, churches and businesses dating back to the 1700s. Proceeds benefit the Heritage
Conservancy. Distances: 25, 50, 75, 100 miles Time: 7am Place: Souderton, PA Contact: Bill McCoach Phone: 215-513-7550 x4 Email: info@pedalpa.com Web: www.pedalpa.com
New Jersey State Triathlon The New Jersey State Triathlon is the largest triathlon in the state and has become one of the favorite courses for both beginner and experienced athletes. It features both a Sprint distance and an Olympic Distance. Time: 8am Place: Mercer County Park, Hughes Dr. & Paxon Ave., West Windsor, NJ Phone: 856-468-0925 Web: www.cgiracing.com Kids' triathlon in Fairmount Park Memorial Hall 7:30: 50 meter pool swim, 2.5 mile bike ride & 1/2 mile run. Information & registration at www.triyouthalon.org
AUG. 1 SheROX Philadelphia Triathlon The SheROX Philadelphia Triathlon is more than just another triathlon. It’s an all-women’s event that will inspire and motivate participants, volunteers and spectators alike. The entire SheROX Philadelphia Triathlon takes place in historic and beautiful Fairmount Park, one of the largest municipal parks in the world. Brought to you by the same group that organizes the Philadelphia Insurance Triathlon in Fairmount Park and four other SheROX Triathlons, this race promises to be a highquality, well-organized, fun event from start to finish. Time: 8am Place: Philadelphia, PA Web: www.sheroxtri.com/Philadelphia-PA1162.html
AUG. 8 Colnago Gran Fondo Philadelphia Cycling. Place: Philadelphia, PA Web: www.granfondophiladelphia.com
AUG. 15 Philadelphia Track Pentathlon & Throws Triathlon Track Pentathlon: 3000 meter, 800 meter, 200 meter, 1500 meter, 400 meter; and Throws Triathlon: javelin, discus and shot put. Cash awards for top four places in each competition; award certificates for top 15. Both the Pentathlon and the Triathlon are pre-entry only — no day-of-event entry! Be sure to enter early! Entry is capped at 54 for Track Pentathlon and at 32 for Throws Triathlon. Time: 8am Place: Larry Wilson Stadium-Gwynedd Mercy Academy High School, 1345 Sumneytown Pike, Lower Gwynedd, PA Contact: Dave Thomas Email: thomasd611@yahoo.com Phone: 215-487-0770 For more information on scoring for both competitions, contact Kyle Mecklenborg, 215-3931382, krmeck@verizon.net. For further specific information on the Throws Triathlon, e-mail Ray Feick, rayfeick@dejazzd.com, or call Ray, 610-754-6007.
PLACE YOUR CALENDAR LISTING BOXED LISTINGS FOR ONLY $75/CALL 215-396-0268
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NOV. 14
Phoenixville CriteriumCycling Place: Phoenixville, PA Contact: Charles Hanlon Phone: 610-935-2720 Email: newidea_76@yahoo.com Web: www.guysracing.org
11th PhillyFIT BASH Up to 100 local businesses coming together to form the BIGGEST WORKOUT PARTY you’ve ever seen! Time: 11am-3pm Place: Philadelphia Sports Club, Chalfont, PA Contact: Jami at: Jami@PhillyFITMagazine.com PhillyFIT.com • 215-396-0268
SEPT. 11 21st Annual Paper Mill Run 5K Race Historic RittenhouseTown presents its 21st Annual 5K Paper Mill Run. This race runs through the Wissahickon Valley section of Philadelphia's Fairmount Park and benefits Historic RittenhouseTown's education program and preservation efforts. Each runner receives a commemorative T-shirt. Time: 10am Place: Wissahickon and Lincoln Drives, Philadelphia, PA Phone: 215-438-5711 Web: www.rittenhousetown.org
SEPT. 19 ING Rock ’n’ Roll Philadelphia ½ Marathon (formerly Philadelphia Distance Run) Philadelphia’s historic half-marathon will pass by the city’s historic landmarks, starting and finishing on Eakins Oval. Along the course, live music will be set up at every mile, making for an entertaining day in the City of Brotherly Love. The Finish Line party will feature live music, food and drinks. Time: 7:45am Place: Philadelphia, PA Web: philadelphia.competitor.com/register
SEPT. 26 Sweatin' For The Sweater Kittens The Greater Philadelphia Expo Center 11:00am to 5:00pm 100% of proceeds go to Living Beyond Breast Cancer This will be a fun-filled day of activities, shopping, and learning! It is to raise awareness about the importance of taking care of your body, to provide more information on breast cancer and allow people to try different types of workouts. There will be several different exercise stations where guests can participate in 10 minute trial classes. There will also be “competition” stations such as power lifting, a Zumbathon and tire flipping races; just to compete for bragging rights and fun. Vendors and other informational booths will be on site as well. COME DRESSED TO SWEAT!
OCT. 2 HELP STOP DIABETES AT 2010 STEP OUT WALK WHAT: The American Diabetes Association (ADA) is challenging the greater Philadelphia region to join the movement to Stop Diabetes. By registering for the 2010 Step Out: Walk to Fight Diabetes and recruiting co-workers, friends and family members to walk and raise money the ADA can help change the future of people affected by diabetes. The day of the event is a celebration of the fundraising accomplishments of our teams and individual participants as well as an opportunity to promote awareness about diabetes in the local community and the American Diabetes Association. Participants will enjoy an energizing warm-up and opening ceremony as well as snacks, music and family festivities at the finish line. WHEN: Check-in begins at 8:00 AM 5K Walk begins at 9:30 AM WHERE: Philadelphia Museum of Art 26th Street and the Benjamin Franklin Parkway, Philadelphia, Pa. 19130 FYI: To register for the 2010 Step Out: Walk to Fight Diabetes in the Philadelphia area, please call 610-828-5003 x4645, or visit www.diabetes.org/stepout.
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ONGOING Bikesport Mountain Bike Ride Distance: 2 loops. For all levels. Mountain bike required. Time: Saturdays, 9am Place: Green Lane (Knight Road) parking lot, Green Lane, PA Email: Ginny Politz, ginny@bikesportbikes.com Web: www.bikesportbikes.com MTB on the Pennypack Trails Meet at the Pine Road entrance to Pennypack Park, Philadelphia, PA, Tuesdays at 6:30 pm and ride till about 8pm. Come enjoy the great outdoors (without cars) after dark! Lights and a trail permit are required (go to www.fairmountpark.org/TrailPermits.asp to buy a permit). Depending on the predicted weather and/or trail conditions, the ride may be canceled or rescheduled for another evening. Call or email to confirm that the ride is on or with questions. Phone: 215-740-0973 Email: ride_with_cb@rocketmail.com Web: www.phillybikeclub.org Weekly Tuesday Runs With the Manayunk Running Club. Time: 6:30-9pm Place: Sports Works, 4320 Main St., Manayunk, Philadelphia, PA Email: info@manayunkrunning.com Web: www.manayunkrunning.com Weekly Wednesday Group Runs Time: 6pm Place: Jenkintown Running Club, 416 Old York Rd., Jenkintown, PA Phone: 215-887-2848 Email: bob@jenkrun.com Web: www.jenkrun.com Comprehensive Breast Center Support and Networking Group. For women who have been diagnosed with breast cancer. Time: Third Tuesday of the month, 7-8:30pm Place: Comprehensive Breast Center, Bryn Mawr Hospital, Bryn Mawr, PA Phone: 610-526-4400 Delco Road Running Club The club has these ongoing weekly fun runs/walks: Harris Elementary School, Collingdale, PA Saturdays, 9am Media Community Center, Media, PA Saturdays, 9am Springfield Library, Springfield, PA Sundays, 7:30am, 9am Ridley Area YMCA, Secane, PA Mondays, 6:30pm. Springfield Library, Springfield, PA Tuesdays, 6:30pm. Swarthmore Presbyterian Church, Swarthmore, PA Wednesdays, 6:30pm. Springfield Library, Springfield, PA Thursdays, 6:30pm. Phone: Jason Sevick, 610-476-3722 Address: Delco Road Running Club, P.O. Box 1811, Media, PA 19063 Email: info@delcorrc.org Web: www.delcorrc.org
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FEATURED MERCHANT
Want to learn how to re-awaken the innate, deeper appreciation of the food you consume and completely transform the eating experience? Enter FUEL – a quaint café right out of the hills of Hollywood dropped into South Philadelphia. The first of its kind in the area, FUEL features a delicious menu of paninis, wraps and salads all made fresh and all less than 500 calories! Yes, you read that correctly. FUEL also features a Juice Bar and Coffee Bar to quench all of your thirst needs. Beginning the second weekend in April, FUEL kicked off serving Saturday and Sunday Brunch from 11 a.m. to 2 p.m. America’s obsession with weight continuously amazes me. Bordering on hysteria, we seem to swing from one end of the pendulum to the other. We have a fear and loathing of fat (a.k.a. obesity prejudice, albeit is on the rise), yet an underlying pressure to be thin, which brings a whole host of emotional anguish for many people. Somewhere along the line we have lost our way from the basic essence of optimal health – eating a healthy diet and being physically active. It seems that folks go one of two ways, either obesity or thinness. Unfortunately, the focus is solely based on their physical appearance. Our health should instead be an experience not an appearance. Finding lasting satisfaction, staying power and balance in your diet can be frustrating as you try to juggle the slippery slopes of what, when and how much to eat. Many factors such as poverty, rampant materialism, ethnicity, and race are influential in this trying matter. At FUEL, none of these issues are a factor. The price, portion and environment provide a relaxing and welcoming ambiance for everyone who enters. Rocco Cima, the dynamic twenty-five-year-old owner and chef at FUEL, believes good food can be great for you! Whether eating in, ordering take out or delivery, FUEL’s customer service is exemplary. Q102 night DJ (10 p.m. – 2 a.m.) for the past eight years, Rocco received a degree from The Restaurant School at 42nd and Walnut in Culinary Applied Sciences. It has always been his passion to cook and eat healthy, and at the ripe young age of twenty-four, Rocco opened the doors to FUEL on September 27, 2009. Rocco made multiple trips back and forth to L.A. and Hollywood California, and was flabbergasted to see that numerous health conscious cafes abound. However in South Philly where he was born and raised, if he wanted to “eat great late,” (Wendy’s tag line), burgers, pizza, cheese steaks and Chinese take-out were all that existed. That was going to change if Rocco had anything to do with it. In six months time, plans are already being made to open two more FUEL restaurants, one in Center City this summer and one at University City later in the year. In fact, they are so busy, that on any given shift, there are a minimum of fifteen employees on board, making over four hundred sandwiches weekdays and well over that on weekends. They day I was there, they were hustling between 2 and 3 p.m. on a beautiful spring afternoon. I had the pleasure of meeting Anthony, a chef, and Jennifer, a waitress, who both clearly shared Rocco’s energy and enthusiasm. In my book, you can’t get that kind of genuine energy from a Snicker’s bar. As a matter of fact, they do not serve soda, caffeinated beverages, chips or French fries. Instead, entrees have a
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side of healthy greens with just a hint of vinaigrette. They brew their own teas and all of their soups, salads and sandwiches are made with the freshest ingredients. Additionally, they have an entire dessert menu, again all under five hundred calories, all created by Rocco. I treated myself to a Smoked Salmon Wheat wrap with fresh spinach, tomato, red onions and an incredible fresh lemon cream cheese. Get this it was only 335 calories packed with 25g of protein. I was full, not stuffed! Portions were a very good size. I saw many different dishes coming and going and was amazed at not only the quality, but also the quantity. Four items on their menu have already received awards. A B.Y.O.B., the café seats 24–32 comfortably inside and provides quaint iron rod tables and chairs with umbrellas out front. It also provides gift cards for holidays, birthday and special occasions. Much thought was put into the colors chosen for FUEL. Being a psychology buff, I’ve always been fascinated that different colors can affect your mood. Don’t know if you have ever given it much thought, but color is ubiquitous. It means different things in different cultures, but generally speaking, researchers have found the following to be accurate: BLACK: is the color of authority and power; it is stylish and timeless. GREEN: currently the most popular decorating color, symbolizes nature, is easy on the eyes, and it is calming and refreshing. The outside awning, the hardwood floors and the cushioned seats at FUEL are all in BLACK (as is the background color on their website: www.fuelphilly.com and the lettering on the outside awning as well as a sizeable amount of wall space inside the café is done in lime green. RED: is the most emotionally intense color, and in the food industry has been known for years to stimulate one’s appetite. PURPLE: the color of royalty connotes luxury, wealth and sophistication. A barn red color and deep majestic purple occupy some of the wall space in FUEL. Top it all off with two vivacious paintings that seemingly pull all the colors together, along with matching throw pillows, tall green plants, subtle white lights encasing the window and plants and immaculately clean bathrooms, FUEL offers a warm and welcoming environment. Free Wi-Fi, four flat screen TV’s in each corner, wheelchair accessible and a non-smoking environment also seemed to attract students and teachers alike from the area schools and colleges. FUEL has already received rave reviews and endorsements, most recently Planet Fitness, where Rocco starts his day at 8 a.m. sharp before going to his day job. He is focused and extraordinarily disciplined yet calm. It is evident that he practices what he preaches. He strives to live a balanced yet fully alive existence and is unusually humble even with his huge success and accomplishments. Somehow, I think he is just getting started. When you start connecting with taste, without making any special changes to your eating habits, a process of “Re-charging” naturally starts to take place. You’ll start to desire foods that are abundant and alive, foods that give you what you really need to the deepest level. This is what I call true “soul” food food that satisfies deep within – all the way down to your essence of being.
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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.
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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