July-August 2009

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Retro Fitness of Allentown 1654 S 4th St. Allentown, PA 18103 610-791-2455 Retro Fitness of North Wales 1200 Welsh Rd. North Wales, PA 19454 215-855-9290 Retro Fitness of Easton 2417 Nazareth Rd. Easton, PA 18045 610-923-8250 Retro Fitness Of Franklin Mills 12131 Knights Road #105 Philadelphia, PA 19154 215-637-7387 Retro Fitness of NE Philly 2524 30 Welsh Rd. Philadelphia, PA 19152 215-464-3110 Retro Fitness of Southampton 408 2nd Street Pike Southampton, PA 18966 215-355-7699

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FRANCHISES AVAILABLE ©2009 Retro Fitness, LLC. All rights reserved.

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out-a-thon! rk o W IT F ly il h P e d Party at th Come Workout an


COME TRY ALL TYPES OF DIFFERENT WORKOUTS! PhillyFIT Magazine is planning a cool night of working out, dinner and post-workout social/drinks. The participants will decide, "Who Teaches Philly's Hottest Workout" NAME:_________________________________________________________________

Saturday, September 12th 5:00-9:00pm Location: Manor College, 700 Foxchase Rd., Jenkintown, PA 19046. Call 215-396-0268 for information Several different presenters showcasing 15-20 diverse workouts throughout the evening. 3-hour workout marathon and the 4th hour is for dinner and drinks. Come join in and do as many workouts as you can! Vote on the best workout of the night!

To pre-register for this event, please email Jami@phillyfitmagazine.com or fax 215-396-0288.

STREET ADDRESS:______________________________________________________ CITY, STATE, ZIP:________________________________________________________ PHONE:__________________ E-MAIL:______________________________________ $15.00 DUE PER PERSON CREDIT CARD #_________________________________________ EXP. DATE______ or CHECK # _________________ & mail to 868 Central Ave., Southampton, PA 18966 HAVE YOU SIGNED OUR MEDICAL CLEARANCE FORM? YES_____________ NOT YET, NEED ONE SENT TO ME_______________ MEAL CHOICE/CHOOSE ONE: (Meal included in reg. fee) Traditional Healthy Sandwich meal, salad and lite pasta salad • Water included Turkey____________or Chicken_____________or Veggie Wrap_____________ Fruit Salad___________or Tossed Salad with vinagerette_______________ Lite Pasta/veggie salad_______________or Baked beans__________________

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is not a dirty word.

Your journey to total wellness is waiting—Take baby steps!

Photo June, 2009 by Joe Chielli

To some people the word vegetable, (let alone the word vegan), is rarely uttered these days. So a vegan lifestyle is not one that’s so readily embraced. The idea of routinely consuming vegetables may be a reminder of your fourthgrade school lunch experience – you know – where the hairnet wearing “lunch lady” would stand behind the line up of daily food choices, glancing at your tray and then up at you, disapprovingly so. Using looks that could guilt a mob boss into a confession, her daunting glances were signals for you to select a good-for-you vegetable as you reached for the chocolate pudding or sugar cookies. As an adult you may still pass on those peas, so as to outsmart the lunch lady in your mind. Sound familiar?

The word vegan also gets a bad rap because of the stereotypes it tends to conjure up in the minds of the masses. But, today’s vegans aren’t Birkenstock-wearing, tree-hugging, Buddhist-hippies designing macramé wall hangings, or at least, not all of them. In fact, they’re all around us, and if you add in the raw food enthusiasts, well – it seems like everyone is trying to eat healthier these days, to some degree. So, I’ve decided to give my own family a “refrigerator makeover.” Wow, what a revelation that was! The word vegan will probably continue to get the cold shoulder by America’s Twinkie contingency. To me, it’s healthy music to my ears (and colon). For the Appenzeller-Yanceys, it was all about just getting started. I had to stop playing that game show in my mind, “Will They Eat It?” and just let them all make decisions organically. Could I sell Seitan? (And I don’t mean the little red guy down below!) Could I tout tofu? Would Tempeh tempt? Some of you might not even know what I am talking about, already. Don’t feel bad, I didn’t know ANY of these words until 2007, and am only just considering letting any of these 6 I PhillyFIT

items cross my lips in food form; it was hard enough learning to even say the words let alone eat these unfamiliar items. I was skeptical, yet confident that I could rock the soy if armed with some good, fooled-them-all recipes. Hubby Llyod had a semi-open mind, but the rest of the minds in his clan were closed for business. I knew this was going to be a long, tough “change,” and I’m still hoping that my refrigerator and my kids don’t have a melt down. Heck, who am I kidding? I hope I can handle my new mission! Raw? Vegan? Semi-vegetarian? Organic? Low-sodium? Low Carb? Ugh, it’s already starting to overwhelm me, and I have only just begun. Personally, I think we’ve all been well-informed regarding the “basics” of what all these terms mean. I’d like to think that after reading PhillyFIT for five years now, we’ve all moved past the meat-‘n-potatoes lifestyle and at the very least, are eating primarily organic meats and veggies. I learned a mantra on the Montel Williams show, “Everything of the earth and with color.” (Meaning, the brown grains vs. white – anything

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that grows and isn’t man-made – and has color, is good for you.) The raw part however, well, I have to admit, at first, I thought that referred to raw fish (Sushi and Sashimi) and meats (Carpaccio and Tar-Far)! A blonde moment, I know. My assumption only revealed and highlighted my own lack of understanding, and yes, I have been reading PhillyFIT too these past several years. I really ought to know better by now. But I don’t, or at least, I didn’t. I soon learned that fruits and veggies were the building blocks of the raw-foods movement. Raw is really about not cooking out all the “good stuff” that naturally grows in the foods. Not boiling out all of the water and oxygen from the vegetables. But I still had a lot to learn and I knew it. I think all of us have some familiarity of the inherent health benefits of eating raw, such as the unbelievable antioxidants and magical allergy relief properties, but I knew that there were so many other reasons to go raw and I desperately wanted to learn more. Suddenly, I was obsessed with jumping on the healthy-eating bandwagon, but, no joke, it was...and IS, REALLY HARD! I am not good at it, at all. But I’m sort of digging the whole concept that I am finally INTERESTED in it, at least. After all, that’s a start, right? To me it’s all about taking baby steps. I was hungry all of the time, and I mean all of the time. Whenever I ate “healthy,” I also craved certain loyal, go-to, gratifying junk foods in my sleep. I daydreamed about specific foods even while I was eating other foods. And although the idea of eating “anything with a face” TOTALLY GROSSES ME OUT. I just gag over the idea of eating an animal, I can’t even think about the origins of my meal when I’m preparing one in the kitchen. I kind of “don’t look at it,” and somehow I get past the reality of my actions. Truth be told, I am constantly in a battle between social morality and damn-it-I-want-that-now. I’ll tell ya, when that grill gets goin’ and the smells waft by my unsuspecting nose, all I can think about is that juicy burger seducing me to the dark side. I cave. And I take the walk of shame back to my lawn chair. As for my family, well they’re a hardcore carnivore clan – If it’s meat, it’s a treat. If it’s raw, expect a brawl. If it’s organic, start to panic! And let’s not forget that raw is war spelled backwards. When I first started cooking more healthfully, weeding out meats and dairy from my family’s diet – well, it was a bit of a war in the kitchen and feeding a hungry, angry army ain’t no picnic. Sometimes I “fool” the family. See, I can write about this and get away with it as my oldest son Derek is too busy with his V-Dub (Volkswagen) buddies this summer to slow down enough to read this issue, and my middle child Darion, flips through the pages of PhillyFIT, but doesn’t really sit and “read” it cover-to-cover yet. (I think he’s looking for photos of cute girls in half-tops, but pretends to be “seeing how well I have done with regard to selling ads” or something related to the business side of things. (Yes, I find that to be charming, his way of showing interest in my job.) The kids just assumed that those were pieces of meat marinated in barbeque sauce (not), but Lloyd, well, I can’t fool the big guy. I think I have spoiled him this past year or two. He has been my guinea pig taste tester since I started this venture, so he is wise to my tricks at this point. Often, I alter recipes so that there is less pasta in our Pasta Primavera and lots more interesting veggies. Other times I bait them with “just wait ‘til you see what’s for dessert!” (This strategy takes the focus off cauliflower mash and

on to brownie sundaes.) I typically confess my white lies a few days after the meal and much to my surprise; no one is ever terribly upset. Disbelief? Yes. Do they feel betrayed? No. Somehow, I think my entire family is on to me more than I realize. I no longer peel off the ketchup label of the “organic” brand; the kids don’t even seem to notice the huge words across the milk carton anymore either. But, trust me, that wasn’t the case “in the beginning.” Lloyd and I experienced our first “organic” session way back in 2007, when Susie Beiler of Spectrum Health Consulting, invited us to participate in a “PhillyFIT Challenge.” She basically challenged a few of us PhillyFITTERS to take her “whole foods” challenge. This consisted of a couple hours of Q and A as she informed the group about nutritional truths and myths. Her goal was to recondition us to begin purchasing farm-fresh this, freerange that and unprocessed whole foods. Susie made a dent and got us thinking. I even tried avocado for the first time after watching Susie eat it like it was a frosted Pop-Tart. She made it look so damned good, that after she walked away, I just had to walk over and grab the left over piece and try it! OMG, one of my favorite foods now! We listened to her workshops, we nodded (we drank the organic Kool-Aid, so to speak) and we discussed her ideas and concepts for days to come. It helped that we truly enjoyed Susie’s informative sessions; her passion was contagious, but was that enough to make us “cross over?“ She’ll tell you, it’s not preaching, it’s teaching – one person at a time, with an aim to make a difference in this confusing age of food wars. Fast forward a year—our next experience was at the first PhillyFIT Winter Wellness Retreat, a full week of “nothing but pure health and fitness, all day, every day!” And (wait for it) it was one hundred percent organic. Even our toilet tissue in the home was organic! The coffee....the creamer....the sugar...the breads...the meats...veggies....you name it; we didn’t eat it unless it was officially stamped Certified Organic. I was prayin’ that some organic TastyKakes would drop from the sky on day two. After just three days, we found ourselves begging our group Reflexologist to “work” on our feet – more specifically, the part of our feet that manipulates the ...er…um…well, bowel section of our poor little innards. Yes, we were all so constipated from such a dramatic change in our diets. You could say we were all full of cr*#! Things were getting metabolically funky; but, in all honesty, it was worth it. It was shocking to see, firsthand, just how amazing it felt by week’s end. The energy, the clear thinking – the restful sleeping – the beginning of what I’ll call our Journey to Total Wellness. And I mean it; we are going to truly embrace this lifestyle with vigor sooner or later! I think it’s accurate to say that I started out gung-ho. I was full of piss and organic vinegar. However, sadly, human nature took over and I slowly slipped back to my Nutter Butter; and yes, Whiskey Sour stand-bys. I simply couldn’t find the time to shop at Trader Joe’s and Whole Foods. (Didn’t know about www.doortodoororganics.com back then – check that site out!) My will faded and my plan to go green went black. Those stores weren’t geographically friendly and that proximity issue actually sabotaged my plans. I really need Trader Joe to open a store next door to me, (Hey, I’ll even donate some land in my back yard!)

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From time to time I’d have a good week, and really enjoyed those new meat-substitute items with my family. But soon, we’d slip back into our quick and easy old routine of stopping by our convenient, local, fast food joint. I let myself down and I let my family down. Those Golden Arches were majestic, beckoning structures against the blue sky and they summoned me. They said: “Jami…over 250,000,000 sold, what’s one more? 250,000,000 people can’t be wrong! Why do you think they’re called Happy Meals!?” PhillyFIT’s second Retreat hit and we were willing to “be good” a little longer, a couple weeks longer. We had more discipline and support than the debut retreat. We were no longer sheepish rookies. We pushed ourselves, we knew what to expect and we embraced the mantra of “less complaining, more results!” By the third retreat, our journey to total wellness lasted several weeks and then months, and so on. Enter Joel Odhner, “Transformation King” and CEO of RawLifeLine.com. (Joel has been featured on Dr. Mehmet Oz’s XM Radio show, which is under the Oprah & Friends Network.) I met Joel at a local high school’s health and fitness event. He was presenting in the middle of the gymnasium floor. Well, it was a tough crowd as Joel was demonstrating, I’m so glad I heard his important info! Not many bodies remained at the event by the time he presented, but guess what, it’s about quality, not quantity. Little did he know, “I” was his audience that fateful day! I might not be one hundred people, but I have to admit, I have become one heck of a client for him, spreading his word to anyone who asked what I am up to. Joel did not suspect that he had one great big prospective client off to the side, trying hard to hear what he was cooking up! All I could make out over the faulty loud speaker was: “Cut up the avocado, wah, wah, throw in a few cherry tomatoes, wah, wah, add orange and grapefruit slices - all fresh of course, then mix in your fresh basil, salt and pepper.” WTF? (With The Fruit?) Was I hearing this dude correctly? This demo on raw foods was eyeopening. (You can learn more about Joel Odhner at www.joelsfood.com by the way!) I just couldn’t imagine that fruit and veggie combo. Susie was also at the event, manning a booth promoting her services, so I ran over to her and she too had a dumbfounded look on her face. We both admitted to never have concocted those ingredients on our own. Yeah, I had to taste the dish, and much to my amazement it was delish; and yes, I still make it today – I’ve even added crushed red pepper to the fruit mix for more of a bite! Lloyd even asks me to make it when I pack his lunches. (Go ahead, say, “Awwwww,” I admit to still be crushin’ on my husband and do all I can to remind him of me when we’re not together.) I ended up chatting with Joel that pivotal day and quickly realized that we could easily become good friends. We had/have similar interests, and travel in the same professional circles (know many of the same people). We discussed him coming to my home to actually SHOW ME how to make some vegan foods, raw foods – heck, anything new, healthful and tasty! I just needed some help getting started (baby steps). I had always dreamed of

having my own personal chef, (but could really only afford Chef Boyardee). However, I was optimistic that I could be coached by Joel. He was open and flexible, and even seemed to have the patience for a client like me (phones always ringing, just when he is at the height of explaining the main ingredients of a recipe). During my personal one-on-one session, he prepared a week’s worth of delicious and inventive recipes with me. The total cost for the groceries he bought on his way over was about $125. And, he prepared several incredible meals from that sum. The value was mind-blowing. I thought that “shopping the perimeter of the market” was costly (that’s typically where the fresh produce, milk and other specialty items are). Boy was I wrong, wrong, wrong! Joel is a really interesting guy—not what you’d expect. He’s…well, normal, just like you, and me. He’s totally laid back and even admits to NOT being what people expect. He’s what I call “a perfect eater” (won’t touch junk food or sweets, no meat, etc.) He does admit to occasionally having a taste or bite here and there if he’s insanely hungry and there are no other convenient options. He is an advocate of everything in moderation and balance; he’s all about trying your best and NOT beating yourself up. He reminded me that he didn’t become this “perfect eater” overnight, and still isn’t. That was refreshing. I started to realize that maybe I really could fit in with the extra health-conscious group of people. Maybe they really were, or are, like me. “It’s hard to let go of old habits,” says Joel, “It’s impossible to ditch them all at once. Instead, try replacing items for other items slowly. Take away something (soda, chips, heavy meat items), but replace them with new and interesting experience like Cliff Bars, Gourmet Tofu, Marinated Satan. This method gives your body and your taste buds some time to make the shift, and you’re less likely to revert back to old behaviors.” During one of our three cooking sessions we’ve now had, Joel mentioned that he’d prefer I drink regular Coke, if I NEEDED TO have a soda, as opposed to Diet Coke. The idea of anything “manufactured” with sugarsubstitute chemicals sends him over the top. He doesn’t feel that there’s anything splendid about Splenda, in other words, and all things are not Equal. He draws the line when it comes to eating anything that isn’t “real.” He also doesn’t eat berries that aren’t certified organic, the pesticides used to keep them are basically like eating pesticide out of the jar! YUCK! My debut, personal cooking lesson was four long hours. It was challenging to take in all the info, so note taking was critical. I still fantasize about having a chef do my cooking once a week, allowing me to escape the house for a few hours, and then returning to a magical refrigerator full of perfectly cooked, healthy whole foods. (Why is it that food cooked by someone else is always so much fun to eat?) In my fantasy, that chef also brings along his dishwasher partner. Ah, yes, that would be most excellent. And his massage therapist buddy tags along as well. (Okay, my mind is starting to slip into a different direction here, back to the original point.)

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I have this neighborhood friend, Deana. I was telling her about my experience with a “raw foods” chef and she said, “Ewwww, what?” I proceeded to tell her I was “open” to the idea and, I loved the cancer-fighting aspect of raw foods, etc. Deana was impressed that I was even considering it, but I could tell that she had no clue what I was talking about. “Another Jami-moment” was the look on her face, as she kindly let me go on and on about something that likely was never going to be of interest to her. I think I have done this to her a few times over the past several years – talking about workouts or whatever. But later, she confessed, that she’d thought that raw foods meant raw fish and meats too, just like I had originally surmised!) I invited her over after my session with Joel “for a sampling.” Deana walked in my front door, and said with conviction, “You know I am really NOT interested in this stuff!” So I smiled, and pulled a spoon out of the drawer. “Well, get started sistah!” We were both in a hurry, but I just HAD to make her try the food. I was so excited! Here is XYZ, and ABC, and 123...and this one...is made out of ...and that one is a substitute for….and….guess what you just ate, you little jaded skeptic...” It was such fun! Her husband sent her kids over to “rescue her” from my kitchen after only ten minutes. I am sure she planned that ahead of time (blind-date style, you know what I mean, the “Oh my Gosh, you need to leave now, your great grandmother’s cat just died“) BUT GUESS WHAT? Deana’s pre-arranged “rescue” wasn’t necessary after all. She even took some samples home for her family to try! By the end of the taste testing, Deana was blown away, and I mean totally in shock. She pulled into my driveway the next day, as I was leaving, to stop me and remind me that she had a real “awakening” with that experience, and thanked me for sharing it with her. As weeks passed, I randomly bumped into her again and the first words out of her mouth? “Guess what I have been eating all week? Raw sweet potato pasta salad!” We both laughed. Deana is doing better than I am. She’s a whole-foods goddess. Admittedly, those good ole’ mashed (white) potatoes graced my table (again) recently. Ugh!

But I swear, I am really trying. I’m just not ready to go full throttle, nor is Lloyd. We do it for a few days (eat vegan or raw) but then find ourselves still craving certain stand-by, satisfying meals – so, we are doing a little of both right now. Grilling some organic free-range chicken, then adding a raw side dish of veggies or something more inventive for desert around fruits. It really is still somewhat of a WAR to eat RAW in my household, but we’re taking baby steps, adding greens, (ammunition) swapping out meats, and little by little, we’re getting there and the benefits are worth it. Summer is the best time to try consuming more fruits and veggies simply because they’re in season. They’re juicy, farm-fresh and well, they’re really good. Write me about your raw, vegan or organic experiences. Was it hard for you? What are your tips and tricks for sticking with it? I’d love to hear from you! For me, there are two resources that I frequent to get pumped and informed…www.hungrygirl.com. It’s my latest obsession, it’s not vegan per se, but it helps me with my out-of-control, intense cravings and offers terrific and practical shopping lists and recipes for women trying to eat healthy but still need to be satisfied! (It’s a must visit.) Also, I typically pick up Skinny Bitch in the Kitch by Rory Freedman and Kim Barnouin to get inspired by unusual (but tasty) vegan recipes. There are a ton of easy recipes in this book, so get your (soon-to-be) skinny butt to the bookstore (or library!) and start cooking. The book also offers great “substitute” ideas for items like sugar, maple syrup, flour, etc. Check them both out. You’ll be amazed at the depth of information they both provide!

12 Benefits of The Raw Vegan Diet By Joel Odhner (read more at www.joelsfood.com) 1 - Fruits, vegetables, nuts and seeds in their natural unheated state prevent cancer, diabetes and heart disease.

5 - Unheated fruits and vegetables are nutrient-dense, combining the most nutrients with the least calories.

8 - Taste buds become more sensitive so food tastes better and is more enjoyable.

2 - Many people report dramatic weight loss and healing from disease by consuming only raw vegan foods and vegetable juices.

6 - Scientific testing has proven that eating a third less than normal extends life spans by up to a third longer – eating raw vegan means you can eat less and still be totally nourished, thus lengthening your potential life span considerably.

9 - No more greasy pots and pans to wash.

3 - According to the FDA most processed and heated foods contain chemical compounds that are classified as toxins. 4 - Eating fresh locally grown raw organic produce is good not only for your health but also for the health of the earth’s soil, water, and air.

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7 - Many people report increased energy, vitality, mental clarity, skin elasticity, muscle tone, endurance, flexibility, rejuvenation, happiness, patience, potency, fertility, and general well-being when eating a raw vegan diet.

10 – No more scrubbing and scraping that stove. 11 - Raw food takes less time to prepare. 12 - No feeling heavy and sluggish after meals.

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family Published by: Jalynn Concepts Publisher: Jami Appenzeller-Yancey Summer Interns: Amanda Cieri, Towson University and Jaclyn Vickery, Bucks County Community College Art Design: Buxmont Media Copy Editors: Heather Hoehn, Bev Appenzeller Distribution Manager: Jim Appenzeller Cover Photography: Photos of 5K runner Kristen, and Ceasar the dog, provided by the Broad Street Re-Run race. Photo of Robyn Yantes and Bill Smith provided by Bill Mason. Publishers Page: Hair by Amy Chandler, Fresh Hair Studio in Southampton, PA. Make-up by Alexandria and Photography by Joe Chielli, Church Street Studios in Philadelphia, PA Editorial Research: Beverly Appenzeller Calendar Of Events: John Beeler Ad Sales: Jami Appenzeller jami@phillyfitmagazine.com Rita Henry ritahenry@phillyfitmagazine.com Editoral Photographer: Bill Mason

All inquires are welcome... Call us NOW! 215-396-0268 Fax: 215-396-0288 www.phillyfitmagazine.com Jami@phillyfitmagazine.com Advertising Deadlines: Reservations for the Sept/Oct 2009 issue: August 5, 2009 Ad Copy Due By: August 10, 2009 Payment Due By: August 5, 2009 PhillyFIT Magazine is a news magazine with emphasis on health, fitness and leisure. PhillyFIT Magazine is printed bimonthly, distributing 50,000 magazines to more than 2,000 locations in the Philadelphia, Bucks, 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. PhillyFIT Magazine will assume that all unsolicited materials are being submitted for possible publication and should the material be published, no fee is due to the submitting party. It is our understanding that the submitting party holds models' releases on photographs submitted. Physicians' Pages are paid advertisements. PhillyFIT Magazine does not knowingly accept false or misleading advertising or editorial content, nor does the Publisher assume responsibility should such advertising or editorial appear. PhillyFIT Magazine reserves the right to edit letters to the editor and other submissions for clarity and space availability, and to determine suitability of all materials submitted for publication. Before implementing any exercise or diet modification mentioned in PhillyFIT Magazine, readers are advised to consult with their physicians. No reproductions of printed material are permitted without the consent of the Publisher. All rights reserved.

Hi Jami, I just finished reading your editorial and browsing your website – your editorial was a breath of fresh air during these stressful times, you managed to put a smile on my face and I hope you do the same for the rest of your readers. Congrats on your 9th PhillyFit BASH and your many achievements over the years. I have seen your publication all around town! Lisa A. Marsland Programs Manager Philadelphia Sports Clubs Hi Jami... Thanks so much for listening to my idea today, about featuring a FIT FedEX driver over 50! I can't believe you have a new born! You’re certainly the true American Woman of this Decade.....You look wonderful/are an inspiration. Jane Ann Cantwell Hi Jami! I am Dr. Epstein's partner up at Tri County Pain Management Center in Warminster. We had met a few years ago. The magazine has really come along. We love the ad we have with you! (This ad has run non-stop for going on five years now!) Brian M. Bayzick, D.C., NASM-CES PGA Certified Professional Sports Care Certified and Tri County Pain Management Center Warminster, PA 18974 PhillyFIT, Thank you, thank you, and thank you. The article you wrote about me is beyond great. It already has begun to do what I wanted it to do. At Greg Long’s gym tonight, everyone was talking about PhillyFIT and the article. Fathers who brought their sons were telling them, "Look at Burt, he's 73 and he's not giving up." Friends of mine who I've been trying to get to the gym are calling me saying that they are now going to join. You've done a real good thing, Jami. It looks like we'll be helping a lot of people and of course, Greg, who really deserves it. Thanks again. Respectfully, Burton Sklaroff, Champion Business Brokers, Inc. Hey PhillyFIT, Just wanted to let you know, I guess the new magazine that my ad is in came out this week. I got a new patient from it yesterday! Hope to get more!! Thanks! Dr. Mike Burak Jami, Loved your Publisher's page in the May/June issue! Way to keep the positive thoughts flowing. And yes, I'm clapping my hands. For every negative there is a positive. I choose to be positive. And with a positive attitude, happiness usually follows. I heard the bash was a hit

today. My son had a good time. Sorry I had to miss it. I subscribed to your mailing list so I will be forewarned for the next bash. Great job as always, Jami! I'm still clapping! Take care Jen Haunold Hi Jami, I was just getting my oil changed at an STS around Feasterville, PA, and saw PhillyFIT Magazine. I started reading and found some great info – thanks for providing the print. I wish you continued success with the magazine and all your endeavors. Richard Toft IT Manager Associated Imaging Solutions Jami, I was able to check out PhillyFIT magazine on-line and I was SO impressed with you and what you’ve done running your own successful business. You’ve done things that the rest of us dream of doing so I just wanted to congratulate you and all the hard work it took for you to get there. Meegan E. Cameron PhillyFIT, Your PhillyFIT Bash is a fantastic venue for us to showcase our business. We get to offer our locally-made, complimentworthy jewelry to a high-energy, fitfocused and positive clientele. There is no other show on our calendar like this one and we are thankful that it happens twice a year! Tari Zarka Aspiring Artists of the Earth Jami Thank you again for helping us to attend the PhillyFIT Bash. Not only were we successful in getting the word out about Temple Football, but we were also able to get some sales as well as make many great contacts. I hope we are able to participate in all of your functions in the future. It was well-run, exciting, entertaining, educational, and most of all... FUN! It was great meeting your husband as well. Vicki Miles Temple University Athletics Hi Jami, You must be exhausted after the Bash and all the work involved in pulling an event like that together. The Dr. Drill Instructor Program was glad to be a part of it. We always enjoy bringing our very diverse group to events and I was particularly happy to be doing the Billy Blanks workout. I know our people enjoy a challenge. Where else could one do a workout, buy jewelry and make new friends? Thanks, Val

Hi Jami, Vendors are saying they are happy with the Bash; we had a great time also! We met lots of sharp women, ideal for our Mary Kay Business! Robin M. Smith Jami, We had a great time at the Bash on Sunday. You’re doing good work bringing attention to health and fitness as well as making it accessible to everyone. Keep up the good work! Best, Mitch Goldfarb T'ai Chi Arts PhillyFIT, Jill & I wanted to send you a quick note thanking you for having us at the PhillyFIT Bash. We were able to get the XS and Perfect Water in front of a lot of people who never heard of it and are following up with most of the 20+ people interested. It was also great to run into Sue MacInherny, small world. We definitely would love to be a part of future PhillyFIT events in any capacity. You run a 1st class operation with 1st class people, keep up the great work! Herb Peluzzo, Owner Peluzzo International Hi Jami, As usual, I had lots of fun at the Bash. I loved the location and layout, it’s always perfect! Lisa Appel Jami, We'd love to participate as a vendor again at any of your bash events, it was the best experience that either of us have had! Well worth the investment of time, money, energy and ingredients! And, john is deeeelighted to get me hooked on fresh veggies & fruit, all due to YOUR event!! Thanks, thanks & more thanks – Deev Jami, Thanks for having your Bash at our club. You used this space so well. It looked great and we got a ton of great feedback from our members and our guests! Whenever you’re in need of a venue – we’d welcome another Fit BASH immediately! Everyone in attendance was great! The vendors were all positive and awesome and so were the guests! Tell Heather and your husband we really appreciate all the effort they put in with moving the equipment and maintaining what was going on here. The place was so easy to clean up after you guys left. Just really small stuff, but well worth the few minutes it took! Any time you’re ready for a repeat let me know! Patti Marcus, Fairmount Athletic Club

A Perfect Saturday Night out! September 12th from 5-9pm Join in the fun at the

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PhillyFIT I 11


HEALTHY COOKING CONCEPT S TRIED AND TES TED BY JOHN FAIRCHILD www.weightlosscoaching.org • kick aerobox@yahoo.com

Roasted Tomato and Garlic Vinaigrette

Ingredients: 1 pint cherry or roma tomatoes 1-2 clove garlic Extra-virgin olive oil 1/4 cup + extra for roasting Salt and pepper to taste 1 tablespoon red wine vinegar or cider vinegar 1 teaspoon sugar or honey Parsley leaves Directions Preheat oven to 350 degrees F. Place tomatoes and garlic in a roasting pan or glassware. Toss with olive oil, salt and pepper. Roast for 15 to 20 minutes until soft. Remove and let stand for 10 minutes, then blend including all pan juices. Add the vinegar, 1/4 cup olive oil, sugar, parsley, salt and pepper. Blend until smooth, adding a little water if a thinner consistency is desired. Refrigerate. Serve on your favorite salad. Bottle the rest and use in 3-5 days. Nutrition: 2 Tablespoons ― 85 calories Featured Ingredient: Cherry Tomatoes Tomatoes are low in sodium, and very low in saturated fat and cholesterol. They're also a good source of Vitamin E, Thiamin, Niacin, Vitamin B6, Folate, Magnesium, Phosphorus and Copper, and a very good source of Dietary Fiber, Vitamin A, C, K, Potassium and Manganese. No need to refrigerate. Keep at room temperature until soft. Cherry tomatoes are available year-round from California, Mexico and Florida. 12 I PhillyFIT

Seafood Salsa

Ingredients: 2 to 3 tomatoes, small diced 1/4 cup (1/2 large pepper) diced red or yellow bell pepper. If more heat is desired add a little jalapeño, serrano or chipotle pepper. 2 clove garlic, minced ½ cup cooked (seafood) baby shrimp and lump crab 1/3 cup white onion, finely chopped 1/2 cup fresh or frozen corn 2 Tbs. olive oil 1/2 avocado, diced 1 Tbs. fresh lime juice (½ small fresh lime) 1/2 cup Tomato puree (Redpack or Amore recommended) mixed with ¼ C cider vinegar and 1 T light agave nectar (sugar). Can use ketchup but avoid HFCS. Heinz makes a good organic version. 2 Tbs. fresh cilantro leaves, chopped (2 tsp. Dried) salt and pepper to taste Directions: Preheat the olive oil in a fry pan over medium heat. Add the corn, peppers, onions and garlic and lightly sauté for about 3 minutes. Remove from heat and cool. Add tomatoes, cilantro, cooked (steamed) seafood, avocado, lime juice, pepper and salt and mix well. Refrigerate 1 hour before serving. Makes approximately 3 cups. **Can be made without cooking the vegetables. Examples of ways to use this recipe: On your eggs or omelet, stir into sautéed vegetables on pasta, condiment for fish, As taco topping, on your salad baked chips – Make your own version: 6” corn tortillas, both sides brushed with oil and fresh lime juice, cut in quarters, baked flat in a 400 degree oven for 10 minutes or until browned turning over after 5 minutes. Sprinkle with salt. Nutrition: 60 calories per ¼ cup serving Featured Ingredient: Avocado Ripen at room temperature or in a brown paper bag. High in healthy monounsaturated fat, contains more potassium than a banana, are rich in B vitamins, E, K, and fiber.

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PhillyFIT I 13


Conquer your


BODY Image By Sharon Louden


et’s face it! The way you think and feel about your body exerts an enormous influence on the very quality of your life, not to mention your self-confidence. Far too many individuals possess a nega-

tive self-image, a lot of which stems from that unfortunately all-too-common negative body image; they spend great amounts of time (not to mention energy and money) not only worrying, but trying various dubious and dangerous methods to attain that non-attainable goal of physical perfection. Physical perfection! The mere two words together form an oxymoron; beauty is in the eye of the beholder, and all that. But this does not deter thousands ─ hundreds of thousands ─ of perfection-seekers per year from experimenting with the newest “guaranteed” breakthrough and literally risking their health! Eating disorders and drug abuse are on the rise, with no sign of slowing down. While some concern about appearance and weight is a positive notion (this is what spurs us into practicing good grooming habits; and, adopting healthy lifestyle practices, such as moderate exercise, getting enough sleep, and sound nutrition), only a thin line separates some from this positive healthy outlook and a world of low self-esteem, anxiety, stress, and depression.

14 I PhillyFIT

Why, in this day and age ─ the age of female empowerment (Hillary Clinton ring a bell?) ─ do women still tend to determine their self-worth from their bodies? And, more importantly, what to do about it? Researchers have compared two groups of people ─ those who made peace with their less-than-perfect bodies and those who become obsessed with achieving an impossible standard of perfection. Several behaviors associated with “body image resilience,” or “the ability to feel good about one’s appearance, despite falling short of society’s standards of perfection,” has been found. Those with healthy self/body-images realize that beauty standards are set by those selling their products; fashion designers who want to sell their couture; fashion magazines who want to boost circulation. Realize that no matter how much we diet and exercise, and buy the “guaranteed” cure-all of the day, we will

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NEVER look like the models we see in those magazines. Why? We do not (cannot!) walk around “Photoshop-ing” or airbrushing our bods in real life to walk around the mall or to go to class. Understanding that the images in the magazines have been doctored to perfection, what you see is not what you would get in person! Fashion actually encourages us to feel dissatisfied with our bodies, so that we will buy their clothes and makeup and anything else they are peddling. Poor Jennifer Love-Hewitt is proof of this! Remember the less-than-flattering pictures of her on a holiday in a swimsuit that were plastered all over the TV and internet sites? But good for her, she stood up to the vultures in the media and asserted herself that this is her body, so what?!


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Some also fall for the “If Only I Was ―,” or the “Myth of Transformation.” If only I was thinner, I would be happier; I would have more money; I would “Fill-in-The-Blank.” They virtually put their lives on hold until they lose weight to enjoy life, meet with friends, or look for a job. They feel unworthy until they lose those pounds. Some feel unworthy of love, of respect, because of their bodies. Try replacing such irrational beliefs with more realistic and positive ones. Focus on your health, your strong healthy body and develop a healthful lifestyle to look and feel YOUR best and not because you must attain perfection.


Get moving! Active people have a more positive body image. Focus on the sheer joy of movement; see just how good it FEELS to move, and engage in activities that YOU enjoy. Those endorphins really will kick in and you will FEEL soooo good! Stronger! More energetic! Mentally lighter! Appreciate all your body can do!


Accept your genes. Because of genetics, not everyone has a 3624-36 figure. So what? Some things you just cannot change, and your genes are one of them. Develop healthy boundaries. Try to stay away (as much as possible) from those who make you feel bad about yourself or are critical of you. Don’t be afraid to tell others that what they are saying/doing to you is not helpful or healthy, to please stop, and/or end the conversation. Seek help if you are in an abusive relationship, ASAP!

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Develop healthy coping strategies for stresses in your life (as opposed to dieting; purging; over-exercising; drugs; alcohol; surgery). Develop friendships that build you up, not tear you down. Get involved in volunteering; giving to others makes you feel like nothing else! Use and share your unique talents to make a difference and make this world a better place.


If you feel you are in need of further help, seek your doctor’s advice. You can also check out the following: National Eating Disorders Association, Information and Referral Program, 1-800931-2237

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PhillyFIT I 15


By Nita Keesler


ur bodies need to be hydrated sufficiently in order to function properly. According to Dr. Batmanghelidj, author of “Your Body’s Many Cries for Water,“ often when we think we are sick, we are actually dehydrated or many illnesses begin due to dehydration. “Dr. Batman” has

successfully treated thousands of people with a large variety of ailments with the use of water alone from high blood pressure to ulcers, rheumatoid arthritis, stress and depression, muscle pain, high cholesterol, excess body weight, diabetes and headaches (When one has a hangover headache, it is from being dehydrated from all the alcohol.) Since our bodies are comprised of approximately sixty to eighty percent water, it is so important to consume adequate amounts of water to replenish. Did you know that by the time we feel thirsty, we are already dehydrated? As we get older our “thirst mechanism” begins to falter, so an elderly person can be severely dehydrated by the time they actually feel thirsty. Our cells are constantly regenerating. If we do not consume enough water, we will be “drenched in our own cellular waste.” To be more graphic, imagine using the toilet all day and never flushing it. That is what we are doing to our bodies when we don’t consume enough water! If you are “retaining” water, it is likely that just as the body holds on to fat, when it thinks it is being starved, your body will hold on to water when you don’t give it enough. Water forms the foundation of the blood and lymph, (which carries nutrients and hormones to the body), and should have a certain viscosity. If these fluids are too thick from lack of water, they cannot transport the nutrients effectively. Certain body systems/organs need more water than others to run properly (like the brain), so they will “steal” it from the interstitial spaces (the spaces between the cells). This can be a cause of muscle soreness, tension and “dryness.” Aesthetically, water also plays a big role in the integrity of our skin (preventing wrinkles, breakouts, sallow skin and dull hair). Insufficient water has also been indicated as one of the causes of the appearance of cellulite.

16 I PhillyFIT

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Lack of fluid in your body might make it more difficult for you to digest food or may cause cramps, bloating, gas, constipation, diverticulosis or even colon cancer. Drinking more water, combined with a high-fiber diet, can prevent these problems. Contrary to what many believe, we cannot get all the water we need from fruits, vegetables, coffee and soda. (While, it is important to include water-rich foods such as fruits and veggies, sufficient fresh water is still needed.) We also need to be patient ― for some it may take up to a year of diligence to completely rehydrate our bodies. (See “Suggestions” below): If you have ever received a massage, most likely the therapist recommended drinking plenty of water afterwards to “flush everything out.” This is because when our muscles are tight it is similar to a kink in a hose. All the fresh new blood with oxygen and nutrients can’t get through, and all the metabolic waste and environmental toxins stay stuck in there. Massage releases this into the bloodstream, and when we drink the water, all the toxins gets flushed out. If we fail to drink the water, it settles back into our muscles and we may feel tired, sore, lethargic or headache-y.

cucumber slice!) Make sure it is fresh, non-chemical added water, and avoid those “pouches” of unnatural flavorings.


Caffeine and alcohol are diuretics (dehydrating), so for each of these beverages you consume you need an EXTRA glass of water. Soda is also loaded with chemicals. (Dr. Batman states that diet sodas can actually make you gain weight.)


Drink an extra glass if you are overheated due to the weather or exercise. If you are an athlete in competition, please note that you will want to replenish electrolytes as well.


Keep a bottle with you at all times and refill. No need to always buy bottled water. All you need is a good filter on your tap at home.


Try consuming several glasses of water before snacking to see if that lessens the craving.


Eat water-rich fruits and veggies (some have more water content than others).


Water helps to keep muscles strong and flexible. (Imagine a sea sponge. When it is dry, we could break pieces of it off. When it is wet, we can bend and mold it.)

Encourage your children to drink more water. Educate them on the importance of it and you may be surprised that they will be more open to it. And be a role model for them ― just as with wearing a seatbelt, this information carries more clout when we walk-the-talk.

• • • •

For a more thorough understanding of the function of Water inside your body, read the book: “Your Body’s Many Cries for Water” ― by F. Batmanghelidj, M.D., or check out the website www.watercure.com.


• • • • • •

Eases back, muscle and joint pain Lubricates joints and organs Improved metabolism Natural appetite suppressant (Many times we think we are hungry when we are actually thirsty!) Regulates body temperature Decreases risk of several types of cancer Improved circulation, digestion, absorption and excretion Improved short-term memory and focus More energy/Less fatigue And many more!



Take half of your weight in ounces for your appropriate water intake. So if you weigh 150 pounds, you would drink 75 ounces of water.



You have nothing to lose and so many benefits to gain simply by adding sufficient water to your diet. Go ahead, drink up! Nita Keesler is the owner of Back In Balance ~Massage & Wellness. She has been a Nationally Certified Massage Therapist for 15 years and is an ACE Certified Group Fitness Instructor. She has had the honor of being voted “Best of Phila” in Philadelphia Magazine and now practices in Bucks County. She has an integrated approach with a focus on helping each person achieve a sense of empowerment in their own health and well-being and to create balance in their body and their life. She offers Therapeutic Massage, Thai Massage/Assisted Stretching, and Wellness Workshops on Posture & Flexibility, Stress Relief and Massage For Fun. Contact Nita at Nita@phillyfitmagazine.com.

It can seem challenging and easy to forget this important habit, so start your day off with a full sixteen-ounce glass of water ― you are approximately one-fourth of the way to your daily goal! Then sip intermittently, throughout the rest of your day.



It is helpful to put a slice of fruit to give flavor, (the usual lemon/lime/orange but also strawberry or mango, or even a

Morning, Evening and Saturday classes

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Classes meet at the bottom of the Art Museum Steps

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To alleviate the inconvenience of running to the bathroom every ten minutes, let your body get used to this new hydration by starting with just one (or one extra) glass a day for a week. Then two glasses a day for the following week, etc.

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for class schedule

Discounted Package, Corporate and Group rates available

PhillyFIT I 17


Almost an

Ironman By Rhonda Cohen

The tenth annual Ford Ironman was held in Panama City, Florida, on November 1. More than 2200 athletes competed in this event. It is so popular that it was sold out in minutes. It was described as a perfect day, with calm water, sunny skies and little wind. But for me it turned out to be not quite so perfect. Rhonda Cohen

I signed up for this race a year prior with my finger on the computer trigger anxiously trying to enter online. As most of the official Ironman events sell out at the site of the race, those of us who try to enter via computer are at the mercy of a very fast internet connection or very good luck. I sat myself down in front of my computer thirty minutes before registration opened, refreshed, and finally got into the website. When I okayed the $500 entry fee and clicked the submit button I was as excited as I was panic-stricken. "What did I just do,” I wondered. “I’m almost fifty-four years old and a heavy athlete. I’ve participated in triathlons for several years but this was going to be the biggest. So what was the next step?” Meet a friend at a bar in Manayunk and drink a toast to my upcoming dream. Many years ago, on a plane ride, I watched the coverage of the Ironman World Championship in Kona, Hawaii. This very overweight couch potato couldn’t believe my eyes. The idea that anyone could withstand this grueling sport of a 2.4-mile swim and 112 mile bike race followed by a 26.2-mile run was beyond my comprehension. The sight of Dick and Rick Hoyt, the older gentleman who carried his quadriplegic son with cerebral palsy along made my eyes well with tears. I watched as pros and challenged athletes alike crossed the finish line, many of them looking like deer in headlights. Some fell to their knees with exhaustion and some had the look of elation unmatched in any sport. I started out just wanting to pursue physical fitness and now I was fascinated by the idea of Ironman events. I began my journey after winning a one-month trial at Platoon Fitness at a charity auction five years ago. Getting in shape was ridiculously hard, but the Platoon people pushed me because I certainly could not have motivated myself. I met wonderful, supportive people there who 18 I PhillyFIT

also enveloped me in their social events. My new friends convinced me to run my first 5k on my fiftieth birthday. They arranged to have a piano player perched on a flatbed with his dog, playing “Happy Birthday” to me when I crossed the finish line. Entrants who had walked finished ahead of me running, but run I did and I was elated. I became more involved in this fitness world when I bought a hybrid bike at a Sam’s Club for about $100. I also enjoyed swimming, so someone told me about a sprint triathlon. I had only seen the full Ironman before and I had no idea there were shorter versions, but now I entered one. I plodded through the swim, bike and the run and managed to hear my name being called at the awards ceremony. I received the honor of being second in my age group because there were only two people that entered. Nonetheless, it was my first award in my life. I was ecstatic and hooked. Triathlon is one of the fastest growing sports in America. USAT membership numbers have risen from a little over 19,000 in 1999 to over 96,000 in 2007. A lot of runners whose knees or backs are starting to revolt have switched over to "the dark side" and everyday exercisers are finding triathlons the new challenge. Last year, I organized a first-timers group called Rhonda’s Rookies for women who had never previously competed in a triathlon or duathlon. Because I am older and larger than most competitors, I am a recognizable figure and the group attracted a large number of women. We chose the Philadelphia Women’s Triathlon because it is sprint distance and is a very supportive race. (If you are interested for next year, Rhonda’s Rookies is on Facebook.) After increasing my triathlon distance through the help of Cadence Cycling and Multisport and getting a coach, I tried Olympic (.9

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mile swim, 25 mile bike and 6.2 mile run) and half-iron distance triathlons (1.2 mile swim, 56 mile bike, 13.1 mile run). It didn’t shock me when I finished last. I came prepared for that and actually handed the race director a disposable camera because I knew the official photographer would be long gone when I crossed the finish line, and I wanted to capture the moment. Injuries came and injuries went, as arthritis and tendonitis reared their ugly heads. I still kept up with the triathlon training and racing because it’s an addiction. You start to see many of the same people at the races and it’s a great, friendly group. Let’s face it, not many people are exceptional at swimming, biking AND running so most of the competitors feel somewhat vulnerable and self-doubting in one, two or three of the sports. Racing is very focused and introverted, but when a race is over, you’ve never heard so much talking and sharing in the eating areas. People are tired of being in their own heads for the whole race and are dying to talk to others. I participated in the New York City Marathon, several half marathons, many triathlons of varied distances. I wasn’t getting any younger so in 2007 I thought, "What the heck, it’s now or never. I’ll sign up for an Ironman." I developed an internet friendship with a gal on beginnertriathlete.com and we decided that Ironman Florida was our best bet. There are not many official Ironman races in North America and they all have their limiting factors. I felt I was too heavy for the myriad hills of Ironman Lake Placid although I’m superb on the down hills, and Arizona Ironman was then held in April (now it’s in November) and sitting on an indoor trainer for six or seven hours would be like a root canal without Novocain. Because I grew up in New Mexico, swimming in an ocean or gulf was very foreign territory. My online friend convinced me that I could learn to swim in the ocean and the bike course was flat. I was very excited after I signed up and couldn’t wait to contact my friend. Well, she had chickened out at the last minute and I was on my own. Yikes! I am sure that many people who heard that I had signed up for Ironman Florida had that little cartoon bubble in their head saying, "What, is she kidding? She certainly doesn’t look like an Ironman." The challenge was on. To prepare for the big one, I signed up for Eagleman, an Ironman with a distance of "only" 70.3 miles in Cambridge, Maryland, in June. The heat index was 115 degrees and some people racing looked like Gumby. Talk about digging deep to finish! I participated in several more races this summer, but then the time to ramp it up began. My family didn’t get to see me much once the summer started. Hundred mile bike ride days, two hour swims and thirteen mile runs were all on menu for the weekends, some of it by myself to get used to the solitude and loneliness of the Ironman course. I even speed-walked the entire O’Hare Airport for hours while changing planes to get extra training. I went to a training camp in September at the Florida race site. There I rode and ran the course, but Hurricane Ike prevented us from swimming in the Gulf of Mexico. Some weeks were eighteen to twenty-five hours of training and from what I read on others’ blogs, they did far more than I did. I took yet another training camp, which was swim-focused to make sure I could swim in open water for the distance and get used to waves and salt water. Then it was time to fly to Florida the Thursday before the race. I

suffered moments of Rhonda Cohen fear of the unknown in the weeks prior. Would I make it? Could I cross the finish line in seventeen hours? I knew I’d be cutting it close because I’m not fast at all, quite the contrary. I’m normally a BOP’er (back of the pack). The game plan was to have a nice, easy swim so as not to expend too much energy, yet make the 2:20 minute time cutoff, get a decent time on the bike and leave as much time to slog through the marathon. It’s pretty amazing being a part of the whole experience. I couldn’t believe I was really there. The fact that I even trained for an Ironman triathlon would not have entered my mind a few years ago, yet there I was. The atmosphere was carnival-like with family members making signs for their athletes, vendors selling the latest tri-geek gadgets and the athlete "village" buzzing with nervousness. I registered and they weighed me (argh) and gave me my official wristband. Strangers came up to me to say hi. They knew of me because I had been posting on websites and told them they couldn’t miss me since I was far from the sveltest athlete at the event. Then I attended the athlete’s dinner where the oldest (76) and youngest (18) competitors were introduced, as well as the individual who had competed in the most Ironman races and the biggest loser of weight (120 something pounds in one year.) Friday was bike and bag check-in and then came Saturday, the big day. The atmosphere was quiet and focused. What would this day bring? Would it be spectacular? Would I have stomach issues? What would the weather be like? Would I get a flat tire? More than one? Did I train enough? All of these questions swirled around in my head. The long, arduous task of putting on the wetsuit was next and then finally I walked on to the beach. Ironman starts are notorious and anyone who has ever done one cannot explain it well enough to those who haven’t. Some call it the washing machine but some have other names for it. It's every man and woman for himself or herself. Great fun! I made it out of the water in my predicted time and was thrilled. My first section done, I now jumped on the bike. Since I had ridden much of the bike course during training camp, I was prepared for headwinds for a lot of the ride. For me, headwinds are not fun. I stayed on my plan and was just praying for a tailwind at some point. The long, not very inspiring landscape flew by and finally, finally, I got that tail wind. I ran with it to keep with the goal times. I passed lots of people during this part, which was great fun. Ironman triathlons are unlike any other triathlons because they have a men and women’s changing tent. You call out your number and your bag with any items you have packed for the transitions are waiting for you as well as great assistance. I changed into my socks and running shoes and off I went.

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To train for a triathlon, you have to do what is called a brick workout. This is where after you get off the bike you do a run. Your legs either feel like bricks or like jelly and it takes a while to get used to that. I started the run feeling tired and passed some of the med aid stations, which was a diversion. I had a nice amount of time allocated to shuffle and walk through the marathon so I wasn’t too worried, although there was Rhonda’s son

not enough time for lolly-gagging. It started to get dark which I expected because they give you until midnight to finish and I expected to take 16:59:59 to get to the finish line. I drank at the aid stations, which included chicken broth and cola. Yum. People know me as a very happy go-lucky person and I normally am mentally and physically tough. But now I began to feel awful and stopped smiling and talking with those who addressed me. I have even done an Olympic-distance triathlon that turned into a duathlon in an air cast boot. I have ridden in torrential rains, snow and ten-degree weather, but something was happening that no amount of pulling myself up by my bootstraps could help. I was becoming irrational as I poured cola over my head and threw away my jacket wrapped around my waist, even though I knew the temperature was going down to the fifties. I even screamed at a volunteer (very sorry), which is so unlike my normal self. I was starting to weave and felt very dizzy. My brain was going a mile a minute. After finishing the first 13.1 miles, I decided not to cross over the timing mat. This was irrational because all my buddies were watching me around the world to check my times before they went to sleep. My day was done. There was something terribly wrong. I summoned a volunteer and clung to her as she took me to the medical tent. The folks in that tent weighed me, took my blood pressure and temperature. I was shocked that it was 80 over 60 and my temperature was ninety. The medical tent was very close to the finish line so I could hear all the names of the people crossing the finish line. If I wasn’t dehydrated before I got to the medical tent, I sure became so from crying so hard. So close, so darn close! All of that training and I ended just 13.1 miles from the Promised Land. It took a while for my blood pressure and temperature to come back to normal. A wonderful volunteer walked me back to the condo where my roommate helped get me into a warm tub and made sure I continued to drink.


It was very difficult the next morning seeing everyone with their finisher’s t-shirts and medals. Although I made the sane decision to stop the race, it was a difficult pill to swallow not accomplishing what I had set out to do — cross the finish line. That said, I heard wonderful remarks and good wishes from everyone who had followed my journey to get to the starting line. I was lucky to even compete in that race. Of course there’s a lot of shoulda coulda wouldas that will be floating around in my mind for awhile, but I know that I can pat myself on the back for having the courage to try. Most importantly, in the grand scheme of things, my health had to come first. I have a lot of people counting on me including my husband and teenage son, so I know it was the right decision. But there’s always the thought that I missed the elusive brass ring.

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Some people are urging me to go back and try again as I have unfinished business. Maybe so, but training sure took a toll on my body and my family time so I’m not certain I can do it again. Maybe there are other challenges in the world there that I have yet to explore. In any event, I still can’t believe I participated in an event that, so many years ago, I watched on TV on a plane flight. It was one amazing journey. Rhonda Cohen is an Athena triathlete, a freelance writer and almost an Ironman. Contact Rhonda at Rhonda@phillyfitmagazine.com.

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t’s been regarded by the uninitiated as an indulgence of the wealthy, a tonic for star athletes, or in its worst incarnation, something seedy and naughty. It’s been with us since civilization began, and in most parts of the world is as essential as dining and bathing. If you’ve had truly great professional massage, you won’t need any persuading! But stick around anyway; you’ll find you were smarter than you knew. Now, for the rest of you…

Like chocolate, skydiving, sex and other otherworld sensations, some things are better experienced than described. Perhaps you need more solid than “it feels fantastic” or some vague touchyfeely rhapsodizing on its effect. Practical clinically-proven reasons? Listing and explaining them all would fill pages – no wonder massage therapy’s found its way into medical offices. How about pain relief? Increased energy? Better sleep, flexibility, performance (mental, physical and sexual)? How about anti-depression and – get this – anti-aging? Yep, all that and more! And in 2009 we really need this stuff because our stress-filled environment’s ramping all those fight-or-flight hormones in our bodies to damagingly persistent levels. More immediately for you first-

timers, here’s a primer on what to look for and what to expect on your visit:

There are so many types of massage… what do I ask for? There are a lot – too many to list here, much less cover – and the variety can be bewildering. Most people, though, are looking for Swedish massage, which covers the gamut of strokes and techniques, both relaxing and therapeutic, and all degrees of pressure, tailored to your request.

What credentials should I look for? Should he/she be licensed? Until 2009, there was no licensing requirement for massage therapists in Pennsylvania; the recently-passed measure has not been implemented yet, so at this time, if a massage therapist claims to be “licensed” in PA, smile, nod, and get out of there! Until licensing is fully implemented, check to see if your therapist has attended an accredited school and is nationally certified (e.g., NCTMB). Is he/she insured? How long has he/she been practicing? Ask for references... nothing beats wordof-mouth recommendations.

Can massage fix my medical problems? No... you’ll need to consult your health-care professional for illnesses, injuries and disorders. In many instances massage can assist in reducing pain with soft-tissue work once your doctor has approved it, but massage therapists are not qualified to diagnose or treat medical problems. There are a number of conditions for which massage is contraindicated, and it’s important to know if you have any of these before scheduling a massage. These include blood clots, severe high blood pressure, infectious diseases, acute skin disorders, phlebitis, fever, spinal-cord injuries, heart condition, and stroke. If in doubt, check with your physician. Also, massage is contraindicated if you’re intoxicated, as increased circulation amplifies the effect. Not as good an idea as it sounds. And why dull the sensation of something this enjoyable?

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you want focused on and which ones you want avoided. It’s important to remember that the body is not just a collection of disparate parts, but a system where everything is connected; that back pain could be originating from well below your hips. There are important reasons too for working on such places as the feet (reflexology), the abdominals (digestion), face (tension). Often a first-time massage client’s qualms come more from insecurity/self-consciousness than actual physical sensitivity. So give it a try – otherwise you might not know what you’re missing!

Besides credentials, how will I know if a therapist is right for me? I’d suggest you experience several different roughly a dollar per massage-minute, but can vary widely. Enhancements like hot stones, aromatherapy and other “spatreatments” cost more owing to the extra materials and preparations involved. And if the massage was exceptional, don’t forget to leave a tip!

Isn’t massage supposed to be painful to be effective? How do I know how much pressure to ask for? What if I’m ticklish? While a good massage is not a

therapists to find the best fit. You’ll know it when it happens – you’ll feel it. Beyond ability, technique, and appearances, you need to be comfortable with your therapist as a person. Since we’re all different in our own personalities, no one practitioner – no matter how talented, amicable, trustworthy and compassionate – will fit everyone. And when you do find that special one who makes you float, you may be tempted to keep him/her a secret. But please don’t – you’re that therapist’s best advertisement!

petting session and should involve some pressure, it’s not supposed to be “painful.” Your therapist should check with you first about your preferences and proceed carefully, monitoring your reactions. Don’t hesitate to speak up if you want more pressure or less – everyone has different thresholds and sensitive areas. It’s your massage, so your requests are never wrong. As for ticklishness, it’s seldom an issue because under firm, slow pressure, it usually can be avoided.

Charles Peeples, NSCA-CPT, NCTMB, whose articles have appeared in numerous fitness and bodybuilding magazines, is a well-known proponent for girls’ and women’s physical advancement (www.teamvalkyries.org). In addition to being a NationallyCertified Personal Trainer, he is a Nationally-Certified Massage Therapist (www.chesterspringsmassage.com). Contact him at Charles@PhillyFitMagazine.com

Can’t I get almost as good an effect from those massaging chairs and self-massage devices? Not even close! You may get some mechanical effects which relax muscles, but no machine can read your conditions and responses, then adjust to them. More important is the phenomenon of human touch. In our modern society, where stress, pace, technology and paranoia has increased our isolation from human physical contact, we’re starved for it. Quite a few people (too many!) haven’t been touched in a nurturing, non-sexual way since they were children! And like those “phyto-chemicals” in fruits and vegetables, there are qualities to human touch which can’t be measured, quantified or manufactured, but are nonetheless vital to our health.

though, for a Swedish massage, the less you wear the more you’ll benefit. One reason for this is that unlike arteries, veins, capillaries and lymph vessels lie very close to the skin surface. Any sort of constriction (e.g., elastic) interferes with the allimportant return flow within these vessels, not to mention the smooth flow of the therapist’s movements. You should be covered with a large sheet the entire time, with only the area being worked on uncovered, keeping your privacy, modesty and comfort intact.


I’m kinda modest...must I undress completely for a massage? Disrobe to your comfort level. Keep in mind

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Bonnie’s Battle for Better Body

Composition (B3C) By Mary M. Nearpass


Want to spice up your workout routine to fight the battle of the bulge? Then the B3C may just be your answer! It was for Bonnie McCormick, who decided that she was ready to “change her life before it was too late…”, the program’s motto. In our constant effort to bring you stories of inspiration for creating healthy lifestyles, we caught wind of Dr. Drill’s Lifestyle Change Boot Camp in Lansdale and Harleysville, PA. Affiliated with the area’s local YMCA’s, this ever-growing new approach to fitness was created and implemented by Aaron Oberst, D.C., a.k.a., the Dr. Drill Instructor. Our curiosity lead me to interview the Marketing Director for the Dr. Drill program, Valerie Skripek, along with one of their star “recruits” and “graduates,” Bonnie McCormick. When I walked into the restaurant to meet these lovely ladies, the first thing I noticed about them was their skin. It was naturally GLOWING! You know that nice, healthy, robust, pink cheek look that you can’t find in a bottle? Well, these two women exuded glowing health and sparkling eyes, yet looked ten years their junior. Immediately, I was intrigued because I knew they were onto something. Bonnie is a beautiful blonde fifty-four-year old mother of six. Married to her high school sweetheart for thirty-two years, she is a Registered Nurse currently working for the Children’s Hospital of Philadelphia. Her husband is also a Registered Nurse at Frankford Hospital, Torresdale Division, in Northern Philadelphia. As a matter of fact, they both became nurses as a second career later in life. Bonnie was busy raising six children, and when she turned forty, she decided to go to nursing school. Her field of expertise, quite naturally, is pediatrics. Her husband soon followed suit. They both love their jobs. As the years slowly progressed, so did Bonnie’s weight. When she weighed herself on Christmas morning, 2007 tipping the scales at 250 pounds, Bonnie decided right then and there to do something about her weight. Her intention was to start the New Year off by joining her local YMCA. While registering, she noted the advertisement regarding the “Dr. Drill Instructor’s eight-week program.” Knowing that she would benefit from working out in a group setting, aiding her commitment to stick with her newfound resolve, she also signed up for the “B3C,” Battle for Better Body Composition Boot Camp. 24 I PhillyFIT

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When she saw what TIME the program was scheduled for, 5:30 a.m., Mondays, Wednesdays and Fridays for eight weeks, it was too late – she had already signed on the dotted line. After committing to consecutive boot camps for over fifteen months now, Bonnie loves starting her day with far more staying power than her endless mug of coffee. The Dr. Drill Instructor Program, created by Aaron Oberst, D.C., is an authentic, military-style, boot camp regimen to mentor the public to greater health and longevity. Dr. Drill Instructor Programs operate year round, Monday, Wednesday, and Friday mornings, 5:30-6:30 am. This summer an evening session will debut on Tuesday and Thursdays. Unbeknownst to Bonnie, her path back to health started in July, 2005 when Dr. Oberst opened Healthy Balance Chiropractic & Wellness Center. The facility specializes in the natural treatment of physical and nutritional maladies such as disc herniations, low back pain, neck pain, headache, jaw disorders, hand, wrist, and foot problems. His multi-tiered, drug-free approach to healthcare and pain management has been very successful. Dissatisfied with merely reducing a person’s pain, Dr. Oberst’s approach is to, “Help that individual reclaim their health -- to fix the problem as best as possible.” Therefore, The Dr. Drill Instructor Program was born! Inspired by an authentic military format, Dr. Oberst, a former marine Drill Sergeant, puts his clients through the paces of this rigorous non-stop workout. The program is based on the principal of using your own body weight as resistance leading to stronger, leaner muscles. This is a program for “civilians” to step into the military environment and see how our military forces stay strong and lean. Ironically, eighty percent of all diseases that we acquire throughout our lives are preventable, and can be eliminated or greatly reduced be developing and maintaining healthy lifestyle habits. You’ll perform exercises similar to what you’d expect from the military: push ups, sit ups, side-straddle hops and lots of brand new exercises that you’ll learn! What if you haven’t done a push up since you were in high school? No problem. You’ll pace yourself and do as much as you can while doing these exercises. You’ll also do calorie/fat burning cardio workouts that will help you lose more weight in less time! The class closes with five minutes of reflection time.

become stronger, faster, and possess more energy than ever before, then from the lips of Dr. Oberst, “We need to talk.” The Dr. Drill Instructor experience may be calling. You would be welcomed with open arms into their ranks, a.k.a., family! Program Requirements: The Dr. Drill Instructor Program was designed to meet the needs of a cross section of our population. Whatever your present state-of-health, genetic make up, current weight, etc., there is a solution for you! Dr. Oberst requires that each “recruit” be properly examined prior to participation and placement into a “platoon.” He is true to the mantra, “Always consult your physician prior to engaging in any diet or exercise regimen.” A general guideline is that each “recruit” should be able to: Walk one mile briskly and without trouble breathing, Perform a stationary squat for 30 seconds, Perform 10 push-ups (regular or modified), Conduct a variety of exercises of varying intensities for approximately one hour. As of this writing, Bonnie has lost over forty-three pounds, and is experiencing a very natural plateau, which occurs in any weight loss program. More importantly, Bonnie’s sugar and insulin levels are within normal range now, her HDL’s have increased and her LDL’s decreased, and her blood pressure has returned to normal, eliminating the need for all of the above-named diseases’ medication! If you think you have what it takes, (even if you’re not sure) to begin the Dr. Drill Instructor experience and be better for it, give them a call at 215-855-6154. I’m sure you would be welcomed “into their ranks” and family. Mary Nearpass,Health Counselor and Yoga Teacher Mary has an extensive background in both the traditional and holistic healthcare settings. The first part of her career focused on teaching, sales and marketing, and training and development. She has worked in the classroom setting (from elementary to the college level), for a major weight loss corporation and a leading hospital in the Philadelphia region. Her focus began to shift, as did her hunger for knowledge in the numerous aspects of complementary modalities, and how they assist in both the preventive and healing components toward health. With several certifications in Massage Therapy and Yoga, Mary also holds two master's degrees in Health Education and Behavioral Psychology. With an almost equal number of years experience in both traditional and alternative healthcare, she brings a working knowledge from both sectors. Mary's current passion focuses on the union of Mind/Body medicine and it's role towards health and wellness. Contact MaryNearpass@phillyfitmagazine.com

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Operating from the belief system of health comes from within, Dr. Obherst’s Program is broken down into four distinct sections; proper nutrition, exercise, proactive stress management and positive relationships serving as a support system to sustain our health. When all four are properly utilized, the sky is truly the limit. This ever growing group of recruits has formed a cohesive bond that has produced a DDIP cookbook, carried out many charitable projects throughout the community, and created a seven-mile trail run through Evansburg State Park on May 9th.


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If you are tired of your poor lifestyle habits, yet unhappy because you are unhealthy; if you are overweight, sedentary, fatigued and unmotivated; if you under prioritize yourself putting everyone else ahead of your health, claiming “no time;” if you have a family history of chronic disease e.g. diabetes, heart disease, obesity and arthritis, you may be interested in a program that has proven to be the solution for Bonnie McCormick. If you want to lose weight,

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Are you coming to the 10th PhillyFIT BASH? COMING NOVEMBER 15TH TO MONTGOMERYVILLE/CHALFONT AREA Go to phillyfit.com for location and information Featured photos of the 9th PhillyFIT Bash / photography by Sharon Shipe

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“Running? I am only running if there is something chasing me and I don’t see a bear or a gun behind me right now, do you?” By Jennie Mison


hile running may be one of the most efficient and flexible forms of cardiovascular exercise and weight loss tools available (after all, it requires no equipment except running shoes, can be done anywhere in any weather, and is a completely natural movement for the body that utilizes almost all of your muscles in the process); for non-runners, running or jogging is still not an option, unless there’s something seriously motivating or chasing us. So what can a non-runner do that is natural, free of equipment, can be done anywhere in any weather and has more hidden benefits than a Swiss knife? The answer of course, is walking and here’s why.

The Benefits of Taking Time Out to See Your World from the Ground Up. If you increase the mileage and intensity of your strolls everyday, walking will assist in weight loss. You want to walk briskly enough to get the blood moving and the oxygen pumping, but not so quickly that you are getting winded and stopping to catch your breath every few feet. Strong hearts and lungs are the keys to improving your metabolism, which are also one of the first things that get compromised when you are out of shape and gaining weight. Improving heart and lung function must be your FIRST and only priority at the beginning of your program or you are setting yourself up for frustration and failure sooner, not later.

is that it is because walking interrupts and halts the physiological stress cycles and that same stress interferes with clear thinking processes. (Don’t believe me? Ask anyone in a slight panic to solve a simple logic problem or puzzle.) So walking shuts down the stress cycles, which were previously shutting down your clear thinking and problem solving skills? Prickly problem? Go take a walk! The solution is out there, not in your chair.

Improved Stress Management. Walking is more than mental stress management. It is also physical stress management. Did you know that your body reacts with the same biological alarms when running from a bear or running late for work? The difference is that when you escape the bear, you are naturally going to slow down and walk to shut down the 5-alarm fire chemicals coursing through your body that are aging you and robbing you of your good looks faster than too much alcohol and greasy food. When you are running late for work, you are usually running into a cascade of more stress producing events throughout your day that only keeps those chemical fire alarms going instead of switching off. They say that the antidote for modern living is meditation, and I say that the best meditation for those of us living in the modern world is WALKING. Carrying the weight of the world on your shoulders? Go walk it off, one-meaningful-step at a time.

Improved Digestion. So while you are thinking about when you might find the time today to take a brisk walk, consider the additional, amazing and hidden benefits of walking not running through your day:

Improved Problem Solving. Yes, it’s true. Nothing stimulates the creative processes or your ingenious problem solving abilities like a walk. (President Obama has always made a daily walk a part of his life.) Nothing clears the mind of clutter, cobwebs and circular thinking better than a meaningful walk. No one has said why, but my best guess 28 I PhillyFIT

Walking improves digestion and elimination! When you stand up, your abdominal wall is stretched taut and, like a girdle, (should) pull in a bit to keep your internal organs from slipping forward and down. When you walk, however, what also happens is that those same muscles are now moving in rhythmic contractions and relaxations, (which also creates rhythmic pressure changes in organ cavities) actively assisting in “peristalsis” or movement of food through your digestive system. This means that most post-meal bloating, sluggishness and gas offenses (burps) that are not associated with food allergies are

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automatically lessened and your digestion efficiency increased.

Improved Aerobic Function. Surprise! The purpose of aerobics is not weight, loss but stronger heart and lungs. These two (three, technically; one heart, two lungs) organs are your primary source of oxygen acquisition and distribution and are the foundation for good health and metabolism. Reconsider those images of aerobic exercise and huffing, puffing, sweating and grunting along until you are in agony. Over straining your abilities is not the point, nor the most effective way to climb that mountain of good health. A brisk (for you) walk on a daily basis with just enough zip and doodah in your step to feel like a purposeful stride instead of a leisurely stroll will have a powerhouse, beneficial impact on your circulatory system. Remember, you might need to run one day in an emergency and a brisk walk every day will prepare your heart and lungs for that unexpected sprint!

Improved Lymphatic Function. The feet have it! Your lymphatic system operates on a mechanical pump system that starts with the calves and feet. Generally speaking, when you step, your calf muscle creates a vacuum pump type of action against lymph vessels (and veins!) to help move your body fluids (blood and lymph) in defiance of gravity and throughout the body. This simple mechanical action of your legs is so powerful that hospitals and nursing homes have a special device called “pneumatic boots,” which try to replicate the compressive forces of your calf muscles during walking for patients who are bedridden or too weak to walk to help improve their immune system and circulation! By just adding a few more steps into your day, you can add a few more years of good health to your life! Talk about putting pep in your step!

Walk Softly and Carry a Big Stick. How do you walk? Long strides or small, careful steps? Cautious and hesitant or slamming and loud? Pay attention to your body and how it feels and then find a gait/stride that ends up feeling relaxed, confident and springy. That’s the way to stroll! Put Some Rhythm and Groove in Your Gait. When walking, pace yourself and try to find that rhythm where walking almost feels like springing along. If you want additional stimulation to go with your scenery, add some music that takes you to your happy place and rediscover a new kind of bliss. Easy Does It! No one takes breathing for granted like the people who do it easily. Breathe through your nostrils down into the bottom of your lungs (feel those ribs open up sideways, not just up at the chest!) and, consciously try to control the speed and tempo of your breathing in the process of finding the perfect pace that makes you want to breathe more without panting. Taking a Walk is an Expression of Personal Power. Time is a luxury and “taking time out” is a statement of personal power. Reaffirm your dynamic power and control over your own life by taking time out of your day today for a simple walk, just because you can. Jennie Mison, CPT, NCMT, CHT is a personal trainer and therapeutic massage therapist living and working in Philadelphia. She is nationally certified in both disciplines with NASM and NCBTMB. She is trained in a variety of disciplines and specializes in working with non-athletic adults and folks over 40 who are trying to lose weight or return to optimum levels of general functional ability. She can be reached for appointments or further information at: LoveLaughTouch@gmail.com and encourages folks to send email, say hello and congratulate her on turning 29 years old… again. (chuckle) Contact Jennie at Jennie@phillyfitmagazine.com

Improved Quality Time with Other People - Including You! The best part of a walk is the time you spend with yourself or your walking partners. After all, life is about relationships and the quality of those relationships will determine your happiness, fulfillment and even, physical health. A refreshing walk allows you to have valuable quality time with the people in your life that you want to have better relationships with and always needed quality time with yourself, while being a participant in the world, not retreating from it. Silence while walking is never awkward or unwelcome. Sometimes just the act of being present and participating is all that is really required to make things better. Walking is how we spend quality time with the world in which we live.


How to … Walk?

Are you interested in networking with other health, fitness and beauty businesses in the Delaware Valley region?

If you haven’t gone for a great walk in a while, here are some things to keep in mind that will help make the journey of a thousand steps even more pleasurable:

Our 3rd Networking Meeting is Sunday, July 12th, 6 p.m at Maggios Restaurant, 400 2nd St. Pike, Southampton, PA. Call to RSVP.

Pull Your belly in and Your Shoulders Back! Keep your belly pulled in to support your lower back and keep your shoulders back to open up your chest so that you can breathe more fully and easily. Good posture is more than looking good. It is how your body breathes easiest!

WE ARE! PhillyFIT Magazine is forming a networking group with the goal of helping each other out! "When the going gets tough, the tough get going!" If you are passionate about your business and want to meet others who are interested in cross promotion, networking and group advertising, please call Jami at PhillyFIT Magazine, 215-396-0268 to discuss, or email Jami@phillyfitmagazine.com We are highly motivated and full of energy, loafers or lazy folks need not apply

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PhillyFIT I 29


A Partnership to

Behold By Jane Brydon

It is a beautiful day. Time to get out and smell those flowers! Grab the leash, buckle up the dog collar and march right out the door. That is where those happy visions of striding down the street; smiling at all who pass and enjoying a healthy power walk ends. Why, because what actually happens is darling Lexy is dragging you down the street, with both of you lurching and leaping. Your arm is being wrenched out of its socket. And you go hurtling over Lexy head first when she stops dead in front of you to smell something disgusting.

You don’t look attractive if your dog is jerking and dragging you down the street. You want to get out and enjoy the day and perhaps meet other dog walkers and stumbling and tripping is definitely not how you want to be noticed. Becoming a team with your dog takes concentration, focus and practice. It is captivating to see an individual with his or her head held high, walking with a purpose, while the dog is walking in the same fashion next to you. That is a sight to turn around and watch. You want to be that confident vision – and you can be. I have the recipe to create this power couple: There are two parts to having your dog understand that walking by your side is what is expected. Find an area with a little space in-doors or an enclosed area outdoors to practice off-leash for this exercise. Decide which side you want your dog to walk on when walking on-leash. Have a bucketfull of delightful, smelly, small treats. Fill your hand with these treats or get a bait bag to attach to your front for ease of treating. Then ignore your dog and start walking around – walk in a big circle, figure eights, and back and forth. Your dog may be wandering around at this point. Perhaps 30 I PhillyFIT

by mistake, perhaps because you all-of-a-sudden look interesting, she will come up to you on your right or left side. If it is the side you will be walking her while on-leash, say “yes” and give her a treat. If she nears you on the other side ignore her. Keep walking. If she starts walking next to you on your chosen side, keep saying, “Yes,” and treating her. She may wander away. When she comes back to your side, say, “Yes,” and treat. You will quickly find that she will be plastered by your side, eyes on your face, walking next to you. Treat her one after the other at this point when she is walking next to you. This is the first step to mannerly leash walking. When this is accomplished, you are ready to move on to step two. Snap on the leash for part two in a quiet area with no distractions. Put your treats in the hand that is the same side as your dog. If the dog is to walk on your right side, the treats are in your right hand and the leash is now across your body, in the left hand. If your dog is walking on your left side, reverse the treat hand. Rather than standing up straight, lean towards your dog, smiling and talking to her as you walk forward. She should look up at your face. If she stays at your side, say, “Yes,” and give her one treat after the other. If she starts to pull ahead of you, turn and start walking in another direction. She will move to catch up with you. The second she does, say, “Yes,” and give her a treat. If she stays by your side, keep talking

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and treating. You should be getting some great focus and attention from her. Do not give her the treat if she jumps up to get it. She must be walking nicely by your side to earn the treat. As you continue to practice and she is now walking and looking up at you, start to straighten up. Now you can start delivering fewer treats. Keep talking to her. More talking and less treating should now be happening. You need to have the treats in your hand, but she has to walk for longer amounts of time to earn that treat. If you put time into practicing leash walking, you two will become poetry in motion, exuding a sense of fun, leadership and joy that will attract attention, smiles and maybe that special someone. Jane Brydon, Dog Training Coach, MSEd, MEd, CPDT, turns wild and crazy dogs into well-mannered family members through the use of positive, reward-based techniques. She has worked with animals in a wide variety of educational and research settings, including the Schuylkill Valley Nature Center, the Philadelphia Zoo, and the Jersey Wildlife Preservation Trust on the Isle of Jersey in the English Channel. She is a Certified Pet Dog Trainer, holding a B.A. degree in Animal Behavior from Beaver College (now Arcadia University); a Master's Degree in Education from the University of Pennsylvania; and a second Master's Degree in Psycho Educational Processes from Temple University. Contact Jane at Jane@phillyfitmagazine.com.

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summer time tip


PET SAFE By Dr. Arline Rosenfeld


ummer’s here and with it comes more time spent outside – not only for ourselves, but our pets as well. In addition schools are closed so the kids are home and probably running in and out of the house while at play. As a result there is an increase in the likelihood that a pet can escape or run off and become lost. Many other factors can contribute to a lost pet including open windows especially with loose screens, doors left open by handymen working around the house, thunderstorms or fireworks that frighten a pet that panics and takes off. According to the American Humane Association, one in three pets will become lost during its lifetime. Of these, only seventeen percent of lost dogs and two percent of lost cats ever become reunited with their owners. As a result, millions of pets are euthanized every year-statistics range from four million to upwards of ten million. It is imperative that your pet has some form of identification on at all times. Collars and tags are essential and very helpful but can be lost, damaged or even removed by someone. Fortunately new technology has afforded us a way to permanently identify our pets. A microchip is small device about the size of a grain of rice that can be implanted under the skin in a relatively painless procedure. It has a small computer chip that can then be detected by special scanners. Most shelters and many veterinarians have these scanners. The microchip contains a unique code that can be read and then traced back to the owner. There are several manufacturers and once the microchip is implanted, it is essential that it become registered with the appropriate company. This then provides a data base for someone seeking to reunite a found pet with its owner. 32 I PhillyFIT

Microchips are designed to last the life of a pet. There is no need to recharge or replace them. It should be emphasized that no individual form of identification is totally foolproof. The best way to avoid a problem is to be a responsible owner. Make sure you provide a safe and healthy environment for your pet. Remember that they depend on you for their care. Dr. Arline Rosenfeld Originally hailing from the Bronx, New York, she came to this region after college to attend Temple University where she received her PH.D in biology in 1975. After spending time working in academic research she applied to and attended the University of Pennsylvania School of Veterinary Medicine graduating in 1985. In June of 1999 she obtained the goal of owning her own small animal practice when she purchased what was to become Buxmont Veterinary Hospital.


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Interaction with other children is important for your child’s social skills. It will teach him how to behave around people, how to talk to others, how to use manners and how to share. These are basic skills that most people take for granted, but if your child never interacts with or is exposed to other children, these skills will be severely lacking. One great thing about martial arts is that a child gets to feel like part of a team while learning about confidence. It allows students to interact with one another while still receiving individual attention and learning about life skills that can be used on and off the mat. Stacey Pizzullo, mother of student Devon, said, “We have seen improvement in Devon’s social skills. It brings me a lot of joy to see him participating with children and not being shy? The confidence that Devon has gained through his martial arts training has carried over into other parts of his life, making him a more outgoing and socially active person.” Shyness can start off as only a minor problem, but it can lead your child to become a victim of bullying and peer pressure. Children without the proper self-esteem have difficulty saying no to others when they are pressured to do something. You want your child to be able to stand up for himself and for what he knows is right. Without a healthy amount of confidence, your child may also fall behind in class because he is too shy to answer or ask the teacher questions. Participation in class is equally as important as participation in other activities. If your child doesn’t participate or ask questions he is robbing himself of his proper education. If there’s something your child doesn’t understand in class, he shouldn’t have anxiety about raising his hand to ask the teacher to clarify.

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Unfortunately, shy children often get overlooked in social and school settings. If they keep sinking into the shadows they will never have a chance to break out of their shell and reach their full potential. If your child stays on the sidelines away from all the action, he is missing out on friendships and leadership opportunities. Getting involved in an activity is one way to prevent this from happening. Activities like martial arts provide children with an opportunity for social interaction and involvement. They can learn from other children and share their skills or talents with them. They learn about teamwork and helping others. They can also discover and develop new talents. None of this is possible, however, if your child is too shy to try. Encourage your child to focus on the positive outcomes of trying something new, instead of the things that could go wrong. Written by Master Solomon Brenner Author of Black Belt Parenting and head instructor Action Karate


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By Kerri-Lee Halkett, Anchor, WTXF FOX 29

Family life in this day and age does not exactly mirror the kinds of families Norman Rockwell used to paint about many decades ago. The idyllic everyday life scenarios he captured seem so far away as modern-day parents find themselves up to their necks in stress and responsibility. They are left with little time, and often little money, for any family fun. Fitness is probably the one thing we need the most to make our crazy lives manageable, but it is often the first thing to get lost in the shuffle of Girl Scouts, play dates, soccer practice, football camp and piano lessons. In our household, we are no strangers to what my husband Kirt and I call “frazzled family” syndrome, but we have found a way to try and fight back. We compared our priority lists and realized fitness and family were at the top of both our lists, so we came up with a way to kill two birds with one stone. I truly believe, “A family that plays together, stays together,” because I have seen wonderful examples in my friends’ families, and I am now employing that motto in my own. Like so many, I worried that having a family would slow me down and that the Staszak family

Kerri-Lee in her Kayak

exercise endorphin rush I so craved would be a thing of the past. Boy was I wrong! Since my son Van was born, I have discovered ways to turn my fitness time into quality family time. When he was younger, I used him as a “weight” during sit-ups and crunches. Now that’s he’s older, he accompanies us on our bike rides, sometimes even napping in his toddler seat while we pedal away. Kayak trips are also a family affair. Van puts on a life jacket, pulls out his fishing rod, and Kirt gets a fabulous upper body workout paddling with Van trailing behind in a Zodiac inflatable boat waiting for a “record breaker” to bite. I cannot help but laugh sometimes when I see how bizarre our contraptions look. It may not be pretty, but we are having fun and getting exercise – together. Another example is our family cross-country ski adventures. Kirt, an avid outdoorsman, is always looking to add extra weight to his workouts, so he puts a big rope around his waist, and attaches it to the sled that carries Van and our dog Arlo. This thrills him as much as it does the rest of us, because he feels like he is able to involve our family in accomplishing his fitness challenges. In the summertime, we take family hikes together and when our littlest family member gets pooped, he gets plopped on our back in a kid carrier and no one misses a beat as we continue up the mountain. Sure, this all takes a little time and extra effort, but trust me when I say that it is well worth the payoff. Family fitness comes in many forms and becomes ultra enjoyable when you figure out an activity that works for you and your brood.

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PhillyFIT I 37

Kirt in his kayak pulling Van and Arlo in their inflatable raft.

Jeff Cole (right) and his family.

Asking around the newsroom at FOX 29, I learned I was not alone in my effort to combine family and fitness. Plenty of my coworkers are also employing this “togetherness tactic” by working out with their kids. Meteorologist John Bolaris loves to include Dawn Stensland and her kids his five-year-old daughhaving fun on a trampoline ter in his workouts. The two of them use the gym at his building, and she puts down a little mat and does her own exercises while dad does more heavy-

lifting with free weights. John says it’s a great chance for the two of them to spend time together and she likes it so much she now says, “Dad, are we going to the gym today?” Anchor Dawn Stensland says that she and her kids have discovered bouncing on the trampoline is not only a blast, but also a physical challenge. “We laugh” Dawn says, “and we bounce and get a great cardio workout. We’re bouncing while we’re bonding.” Investigative Reporter Jeff Cole gets all the exercise he needs chasing down “bad guys,” but his wife Lori has discovered the benefits of playing tennis with the couple’s two sons in Delaware County. “Tennis is great because it is something we can do together and we play with other moms and kids as well,” Lori said, adding that they all picked it up a little more than two years ago. The boys join mom indoors at the Healthplex and outside during the summer at the swim club. Lori suspects it won’t be long before her teenagers are outplaying her! Megan Duncan, producer for “FOX 29 News at 10:00 p.m.,” also learned the value of fitness from her mom. In addition to producing our late news, Megan is a professional yoga teacher, and credits her love of exercise to mom Linda’s years of marathon training. While mom ran laps, Megan and her sister played on the grass inside the track. They have learned lessons from each other, since Megan is now a runner and Linda has taken up yoga. “It’s nice having this in common because we talk about our workouts every day, swapping stories about a good run or a good yoga class. We still workout together when I visit their farm in Central Pennsylvania,” Megan says. Being a sports nut his whole life, Sports Anchor Joe Staszak has worked out for years and now makes fitness a family affair. A father to two young girls, Joe and wife Maryann make sure to include the girls in sports they love. Their Chester County home has a backyard swimming pool where their three-year-old is learning to swim. Their youngest has not turned one yet, but they also plan to get her in the water eventually. All four of them love family walks with the strollers, since mom and dad can keep a quick pace knowing the kids are enjoying the view.


These FOX families are learning that feeling fit and staying strong is good for the mind, the body and for family ties. Parents – ask yourself – is there an activity that you could do with your kids that will also enhance your own personal exercise regimen? Do not lose the battle to hi-tech competition. Tell the kids to put down their iPods, pick up a racquet or baseball glove and all of you go outside together. Don’t just take the advice from me take it from Google’s CEO Eric Schmidt, whose message to U Penn’s 2009 graduating class was,”…to unplug and experience the world around them.” I love that. I am now going to practice what Eric preached, because I have a panting dog, antsy four-year-old and eager hubby waiting for me to join them for an after dinner walk. When thinking about fitness, keep it simple and just enjoy, it is supposed to be fun. I just bet you will soon find that these are the moments your family will come to love most each week.

800-960-6294 • Jennifer@nptifitness.com 38 I PhillyFIT

By Kerri-Lee Halkett, Anchor, WTXF FOX 29. Contact Kerri at Kerri@phillyfitmagazine.com.

July/August I 215-396-0268 I www.phillyfit.com



illyFIT Workout -a-thon

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L Emma McDonnell of Phoenixville

Bullard L Rodney of Aldan


Gymnast Kira Oldham-Curtis of Ursinus College

40 I PhillyFIT


L Joseph Capista of Media

The Broad Street ReRun #226 Doug Walther, 46 yr, from Lansdale, PA #248 Cristen Rosch, 36 yr, from Hatfield, PA

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Shannon Agudio of Perkiomen Valley High School

Lapp of Lansdale L Kristin and Debbie Hopkins McAlanis of Hatfield

L Jarrett Shuggers of Central Bucks West High School


Kassey Stercula (left) and Diana Serba of Manayunk




PhillyFIT Magazine is on the hunt to find folks who really dig working out and keeping in shape! Is there a better place to start our search than a Philadelphia Sport and Social Club Event?! Here is who the PSSC nominated as two of its "Top Performers.” These are club members who have impressed their peers with their dedication to their sport leagues, incredible team spirit, and overall inspiration to all around them. Name: Ponce D. Hatch Age: 31 Hometown: Haddon Township, NJ College: University of Pennsylvania Occupation: Information Technology Consultant PSSC Sports: Football, Soccer PSSC Teams: Goofy Bastards, Habitual Drunkards, Angry Pirates, Sloppy Joes Gym: I can’t stand the gym! Put me on a football field, soccer field, baseball field, basketball court, snow board or bike and I’m good. Favorite Shore Town: Cape May Favorite Bar: Race Street Café Favorite Grocery Store: Wegman’s

Favorite Band/Singer: Mariah Carey Car You Drive: Infiniti G35 Coupe Dream Car: Audi R8 Life Motto: Live life on purpose. Make your own decisions, take your chances. Favorite aspect of the PSSC? Getting to compete and spend time with my friends each week. Best PSSC Playing experience? The Habitual Drunkards championship in the Fall of ’07. It was eight months after my knee surgery, which was the low point of my athletic career. It felt good to be “almost” back. Most embarrassing PSSC playing memory? I don’t take it seriously enough to get embarrassed. I give my best effort every time out. That’s all I can do. When it’s not enough, I have an extra beer.

Name: Erin Kingsbury Age: 28 Hometown: Haddon Township, NJ College: The Pennsylvania State University Occupation: Real Estate & Financial Services PSSC Sports: Football, Soccer, Softball PSSC Teams: Habitual Drunkards, Dirty Martini’s, Los Diablos, E Spot Gym: LA Fitness Favorite aspect of the PSSC? It provides competitive & organized sports leagues as well as a social environment to hang out with your friends & teammates and to meet other active young professionals.

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Favorite Shore Town: Hilton Head Island Best PSSC Playing experience? Playing QB. This spring is the first season I am playing QB for one of my teams. I love it because it is extremely challenging as well as very rewarding. Most embarrassing PSSC playing memory? During a Winter 2006 Season game at Rocket Sports, I was playing defensive line and Ponce Hatch, was the QB on the opposing team. The center snapped the ball and before I knew what was happening, Ponce had made a few moves and was running down field. For some reason I just stood there watching the play and wondering what had just happened. That was pretty embarrassing.

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College Fitness:

it is

Possible By: Alison McNelis

Shannon Forney Temple University Senior & Captain of the Temple Diamond Gems Dance Team


ith Ramen Noodles and forties of Hurricanes being the main staples in the diets of many college kids, it’s no wonder that many students gain the dreaded freshman fifteen. While many students are running on a tight budget and schedule, some are finding ways to eat nutritious foods and get in beneficial workouts in between classes and part time jobs. Local students prove that even with a minimum amount of time and money it’s still possible to keep healthy and avoid those pesky pounds that tend to creep up out of nowhere during college.

There’s no denying that the demands of college can be very stressful on students. With homework assignments on a nightly basis and ten page papers due regularly, it’s no wonder that fitness often falls in between the cracks for many students. However, Joe Bobadilla, a second year medical student at Temple University is an example of someone who always makes time for a quick workout, no matter how crazy his schedule may be.

Joseph-Gabriel Bobadilla 2nd Year Medical Student at Temple

Alison McNelis Author and Temple Graduate who kept in shape all through college!

Between working part time at the surgery center at Temple Hospital and being in medical school, Bobadilla is proof that no matter how hectic and busy life may be, there is always time to be healthy. “If you don’t take time for yourself, you’ll go crazy, “commented Bobadilla, who listens to lectures from class on headphones while running.

While regular trips to the gym and smart food choices are excellent ways to stay fit, getting involved in athletics is also a great way to stay in shape throughout college. Shannon Forney, a senior at Temple University and captain of the Temple Diamond Gems dance team, stays in shape by dancing and regular workouts at the gym. As captain of the team, Forney also makes sure her other teammates are aware of the importance of working out by scheduling mandatory workouts for the team three days a week. “We want everyone to be healthy and fit into their uniforms, but it’s important everyone is at their healthy weight,” said Forney. As a dancer, diet is a very critical factor in how Forney performs. “I follow my own diet. I try to eat five fruits a day, a lot of fish, vegetables, whole grains, and protein. Then, I allow myself to eat the things I crave on the weekends.“

Eating healthy can be a challenge in college when money is limited and fried food seems to be the easiest and cheapest option. However, small changes can have a significant impact on your health and figure. “I always eat a good breakfast which usually includes fruit and yogurt, and try to follow the food pyramid, “said Bobadilla. Working out is also an important part in staying healthy for Bobadilla who lifts free weights three days a week and runs regularly. The most challenging workout thus far for Bobadilla though was completing a marathon in San Diego last year. He has also participated in the Broad Street Run and currently has his sights set on completing a triathlon in the future.

It’s hard for many college students to stick to a healthy diet without mom and dad around to cook meals everyday incorporating the five food groups. However, Bobadilla and Forney are examples that all college students are not doomed to gain the very dreaded “freshman 15.” Most universities have gym facilities right on campus, which are accessible to students. Chances are you’re paying for it through your tuition, so take advantage of it and workout! If going to the gym isn’t your thing, find another way to stay active. “Get involved with intramurals, just find something you enjoy doing,” advises Bobadilla to kids in college. Being healthy shouldn’t feel like work. Find some-

42 I PhillyFIT

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thing you love to do and make the sacrifice of trading in your french fries and burgers for a salad and some fruit. Your waistline will thank you Alison McNelis is a recent graduate from Temple University with a degree in journalism. She currently works as a sales and marketing associate for BC Decker Publishing. Contact Alison at Alison@phillyfitmagazine.com

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PhillyFIT I 43



ummer illyFIT s Cieri, Ph University a d n a m son By A om Tow intern fr

PhillyFIT is always on the hunt, to find local folks who motivate and inspire the rest of us to keep plugging away with our fitness goals. Needless to say, we think we have found one amazing woman who is truly an inspiration to all. After

We all want to be fit and live a healthy lifestyle. However, it is easier said then done. Most of us have hectic schedules and might not have the time to get to the gym or make those healthy meals. Still others are apprehensive about joining gyms and working out in front of crowds of people. The question arises, “Where do I even begin with losing weight?” To become healthy and fit, a lifestyle change must occur. In with the good and out with the bad. It takes drive and determination to set a goal and keep with it. Our success story “Katie” has done just that and is well on her way to achieving her set goal. While we all want to workout, it sometimes ends up on the backburner and we convince ourselves that we have more important things to do. We asked Katie what made her want to start working out. She said, “I have always wanted to work out and lose weight but, I guess I never had the drive. Hard to believe now looking back. I mean what was I thinking? If I had started years ago I would have enjoyed things more. When my co-workers joined and told me about the gym, I was apprehensive, but sucked it up and signed up.” Now that the workout was in place, Katie was on her journey to making her goals become a reality. She was determined to get to the gym and shed the pounds. The next step was the change in diet. Katie said that her food intake consisted of junk food and fast food before she joined the gym. Even though Katie was beginning to workout she knew that wasn’t enough to lose the weight. Katie began eating healthier by consuming lots of fruit, vegetables, and lean proteins. No fast food was allowed! 44 I PhillyFIT

To keep losing the weight Katie goes to the gym at least five days a week. When we asked Katie what her workout consisted of she said, “Three days a week I do a half an hour of weights and forty-five minutes to an hour of cardio and the other two days I do an hour of cardio. I work out with a trainer a few times a month. She helps a lot. She shows me a lot of different things to do so that I change up my workout so it doesn’t get boring and I’m working all the muscles. She also helps me with my eating habits. I know personal trainers are expensive but, even if you hire one for a month every few months they can show you a lot of techniques and give you tips on how to change things up.” One of Katie’s favorite things about Retro Fitness is the “retrotheatre.” “The ‘Retro- Theatre’ is pretty much the best thing ever. Like most girls I am very self conscious, and the last thing I want is a million people looking at me while I’m dying on an elliptical. What could be a better option for someone like me than a dark room with cardio machines and a big screen in front of you playing a different movie every day?” Adding variety to the workout makes it that much more enjoyable! Sometimes joining the gym and making a commitment to yourself to go regularly is half the battle. Places like Retro Fitness offer a friendly environment and encourage their customers to come in and workout free of the apprehension they might have. Katie explained, “I wasn’t nervous to join the gym, I was nervous to actually show up and go. After a couple times though, it got easier and I didn’t care anymore. The first couple times at

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the gym can be difficult. However, it is all about establishing a routine that works for you and over the course of time it will become second nature.” We all know that there are products out there that say we can lose weight without working out. How can we be positive that going to the gym is the best solution when there are so many easier ways to supposedly lose weight? We asked Katie to explain to our readers that a gym-like setting really CAN be the best approach to reaching your goals. She said, “Honestly, I know there are so many gimmicks out there like pills, shakes, and whatever else. They may work at the time, but any weight you lose comes right back and people don’t understand why. You can’t just eat whatever you want and expect to lose weight because you are taking a pill. Being healthy is a lifestyle. Eating healthy and working out is the only way to truly get fit and be healthy. Katie has truly turned her lifestyle around and is an inspiration to all. She said her motivation for losing all the weight comes from her mother and the desire for the people in her life who have supported her to be proud of her. She wants to actually live her life and not just walk through it. Her words of encouragement to the rest of us are, “Seriously just do it. There is no sense in waiting. You are just wasting time. You can’t make excuses for yourself -- it gets you nowhere. I’m not going to lie, it takes a lot of time and hard work and the results don’t come as quickly as you would like them. You will hit plateaus and it will be rough, but just stick with it. Don’t let frustration discourage you. Set small goals for yourself, and when you achieve them reward yourself with a new outfit or something you really want; it gives you motivation. Develop a buddy system. Get your friends to join with you. It really helps when someone is in it with you. You can ask anyone, the hardest part is getting to the gym. Once you work out you will feel so much better. It is definitely worth it! Put it this way -- what do you have to lose?

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By Nancy J. McCann


HUGE SUCCESS IN CENTRAL BUCKS On your mark, get set, GO!! Over 220 elementary school children are shown here ready to compete in the first annual Linden "Let's Run" Youth 3K on Saturday, May 30th. The race was run to raise awareness for youth fitness. On a bright and breezy Saturday morning in May, the Linden “Let’s Run” Youth 3K Race took place, starting what will hopefully become an annual tradition for the children of Bucks County. This race was the first “kids-only” race in the area. Parents, cutting the apron strings for the duration of the race, were relegated to the curbs of a picture perfect Doylestown neighborhood to cheer on the 221 elementary school children in grades, K through 6. The Linden 3K was the idea of race co-director, Ivy Stock, an avid runner herself, and whose three children attend Linden Elementary School and all crossed the finish line that May morning. Stock was the Point Person and established the Let’s Run program at Linden Elementary. The program was introduced to the community by Susan Pajer, a Certified Personal Trainer, founder of Training Zone Sports and ForeRunner Fitness of Doylestown. Thanks to her efforts, there are now after-school running programs in nine area elementary schools—eight Central Bucks School District schools and Our Lady of Mount Carmel school. The children met weekly for training sessions, kept a running log, and were encouraged to run with parents and “do good deeds” at home in order to earn incentives and rewards. “My vision was to have a goal race for the kids who worked so hard participating in the volunteer-parent after school running programs,” enthused Stock. “What better way to celebrate youth fitness through running than to have a race just for the kids. Most races in the area are geared to adults, and the children runners are an afterthought. With this race all the details were kid friendly, like the distance and the flat course. It was a race for the kids, by the 46 I PhillyFIT

kids --- yet we wanted to make it official like an adult race. I was elated to find others interested in achieving this vision and collectively made it happen.” Official it was. A stirring rendition of the National Anthem, sung by Danielle Lichter, a student at Holicong Middle School, left everyone electrified. Each child was registered and proudly wore his/her official number bib pinned to their tee-shirt. Volunteers on bikes led the kids around the course, and as they entered the chute and crossed the finish line, a professional timer was there to record their time. If the race got tough, they even got support from the CB East, and CB West track teams, as well as one of the middle schools. After the race, the runners could be seen red-cheeked and breathless, yet broadly smiling, as they scanned the race board to find “their time.” Awards, donated by Dontech Inc., were given out to all who participated. After the race, a party atmosphere enveloped the school grounds— a DJ had the kids dancing and singing, Annie’s Water Ice, Planet Smoothie, Dunkin Donuts, Jim’s Pretzels and Eagles’ Peak Water nourished the kids, while Hall Family Chiropractic massaged many tired little legs. Race committee member, Denise Dempsey, is to thank for much of this. Stock says, “This post race celebration wouldn’t have happened without Denise’s attention to detail, commitment, and ability to execute ideas --- a tremendous asset to out race team!” Colin McCann, 4th grade, Linden Elementary, enthusiastically summed up the morning race, “It was really fun, and proves that

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when you are pushing yourself to the limit—you can do it. I liked running with friends, because friends will stick with you when you get tired, and slow down with you, like my best friend, Alec. I loved seeing what place I came in and my time, and it was cool to get an award. The food was good and there were the best massages and a fun D.J. I really liked running just with kids.” According to Stock, parent volunteers are what really made the race and the after school running programs such a success. “There were 35 parent volunteers at Linden, alone, that dedicated an hour and a half of their time every week to share this common goal of getting our kids fit,” said Stock. “We’re grateful to Susan Pajer, who brought the running program idea to the area, but we also owe a great deal of our success to the parents of the elementary schools who established, produced, and organized their individual programs at each school, and then mentored these kids each week and finally at the race.”

event,” continued Klimpl. “During the Thursday sessions I did hear several children comment that they had really LEARNED from the coaches and mentors about how to condition themselves to prepare and perform in a totally different way in which they normally think about physical fitness—they traditionally think about sports and sporting events as reaching to become contributing members of teams—focusing their energies and goal setting on personal achievement in the physical realm was fantastic.”

According to Susan Klimpl, principle of Linden Elementary school, the race was embraced by the Bucks County community. “The race itself, with so many visiting schools, was a testament to this whole community embracing fitness and wellness—what a sight to see kindergarteners crossing the finish line unaccompanied, with such smiles. It was inspiring and a very positive experience for everyone involved.”

“I've been involved with the ‘Linden Let's Run’ after school program for the two years of the program's existence,” said Dave Gehman, who was the co-race director. Gehman, a marathon runner, running coach, and partner in ForeRunner Fitness of Doylestown, gives the credit to the kids. “Helping out with the program has been one of the most meaningful things I've ever done in my life. I loved helping these children, especially since so many of them are actually eager to learn. What strikes me is their dedication, not just showing up once, but being there week-afterweek. That kind of commitment will serve them well in life; not just in running. If we can make running and fitness fun for the kids, my hope is that they will stay in shape for years to come. Planning is already underway for the 2010 Linden “Let’s Run” Youth 3K. Want to get involved or learn how to add a youth running program at your school? Interested in a sponsorship? For more information please go online to: www.linden3k.com.

“It was a great outpouring of commitment for the children to be seen week-after-week after school ‘training’ themselves for this

Nancy McCann lives and writes in Doylestown. She also works as a writer in the University Relations department at Penn State Abington. Contact her at nancy_writes@yahoo.com. Contact Nancy at Nancy@phillyfitmagazine.com.

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PhillyFIT I 47


calendar of events


JULY 18-19

July 4th Moorestown Mile Dash Time: 9:45am Place: Moorestown, NJ Web: www.runningco.com

20 in 24 Midnight Madness Run 8.4 mi. to the most you can run in 24 hours Time: 11:59pm Place: Lloyd Hall, Philadelphia, PA Phone: 267-519-3795 Email: anne@backonmyfeet.org Web: www.20in24.com Back on My Feet 20in24 Place: Schuylkill River Loop, Philadelphia, PA Email: maureen@backonmyfeet.org Web: www.backonmyfeet.org

Pitman Freedom 4-Mile Run Place: Pitman NJ Phone: 856-589-4665

JULY 8 DandQ Splash and Dash Multi-Sport (Duathlon/Triathlon) .25-mi. swim, 5K run Time: 7pm Place: Marlton Lakes, NJ Phone: 856-424-5969 Web: www.dqtridu.com

JULY 11 5th Annual Iron Hill Twilight Criterium 60 mi. cycling. Time: 5:15pm Place: West Chester, PA Phone 610-696-4046 Email: Katie@gwcc.org Web: www.ironhilltwilightcriterium.com DandQ Sprint Triathlon/Duathlon Tri: .25 mi. swim, bike 15 mi., 5K run. Dua: 2-mi. run, bike 15 mi, 5K run Time: 8am Place: Vincentown, NJ Phone: 856-424-5969 Web: www.dqtridu.com

Peiffer Hill Road Race Cycling. Web: www.pacycling.org Mid-Atlantic Multisport Open Water Swim Clinic & Race Simulation Time: 9am Place: Stone Harbor, NJ Phone: 610-644-0440 Web: www.midatlanticmultisport.com 20 in 24 Pajama Loop 8.4 mi. to the most you can run in 24 hours Time: 10am Place: Lloyd Hall, Philadelphia, PA Phone: 267-519-3795 Email: anne@backonmyfeet.org Web: www.20in24.com Tour de FCCC Cycling Web: www.pacycling.org

JULY 18-30 Diamond in the Rough Triathlon 1-mi. swim, 27-mi. bike, 5-mi. run. Time: 8am Place: Perryville, MD Email: nsemmel@piranha-sports.com Web: www.piranha-sports.com

Sunset Sprint Tri + Du, Olympic Tri Time: 7:15am Place: Bridgeton, NJ Phone: 856-696-3924 Email: wilsonb@sjhs.com Web: lin-mark.com



JBN Bike Race Web: www.pacycling.org

High Road Cycle Road/Tri Demo Day Cycling - Road Level: A. 10am Place: Bulls Island, NJ Web: www.twileysports.com.

High Road Cycle Road/Tri Demo Day Time: 10am Place: Schuylkill River Trail Web: www.twileysports.com Philadelphia Women's Triathlon/Duathlon Sprint distance: 750m swim, 17-mi. bike, 5K run. Duathlon: 2-mi. run, 17-mi. bike, 3.1-mi. run Time: 8am Place: Philadelphia, PA Phone: 856-468-0925 Email: info@cgiracing.com Web: www.cgiracing.com

JULY 25 Grandview Grand Prix Cycling Web: www.pacycling.org Tour de Brew Cycling Web: www.lehighwheelmen.org The Zeppelin Criterium Road cycling 15, 20, 25 mi. Time: 8am Place: Lakehurst, NJ Web: www.njbikeracing.com

Steelman Open Water Swim 1 mi. /3.1 mi. Time: 9am Place: Nockamixon State Park Phone: 484-894-3253 Email: dale@steelmantriathlon.com Web: www.steelmantriathlon.com

Heritage Corridor River to River Ride Cycling - Road 25,50,75,100 mi. Level: Ch, A. 7am Place: Souderton, PA Phone: 215-513-7550 Email: info@pedalpa.com Web: www.pedalpa.com

High Road Cycles & Twiley Sports Open Water Swims Time: 8am Place: Quakertown, PA Web: www.twileysports.com


American Cancer Society Bike-a-thon 65 mi. Time: 7am Place: Philadelphia, PA Phone: 215-985-5401 Email: lisa.angelucci@cancer.org Web: www.acsbike.org Philadelphia Canoe Club Open House Time: 10am Place: Philadelphia, PA Phone: 267-978-8572 Web: www.philacanoe.org

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PA State Junior Criterium Road Cycling Web: www.pacycling.org Philly Criterium Road Cycling Place: Philadelphia, PA Web: www.pacycling.org New Jersey State Triathlon Multi-Sport (Duathlon/Triathlon) Olympic Distance Tri. Time: 7:30am Place: Mercer County Park Phone: 856-468-0925 Email: lredrow@cgiracing.com Web: cgiracing.com

Wyoming Valley Striders 10K Place: Wilkes-Barre, PA Web: wyovalstr@aol.com Phone: 570-474-5363 Marsh Creek Raptor Run Running 5 mi., 10 mi. Time: TBD Place: Downingtown, PA Web: www.marshcreekrun.org

SEPT. 12 Come Workout and Party at the PhillyFIT Marathon Workout! Saturday, September 12th 5:00-9:00PM Location: Manor College, 700 Foxchase Rd., Jenkintown, PA 19046. Several different presenters showcasing 1520 diverse workouts throughout the evening. 3-hour workout marathon and the 4th hour is for dinner and drinks. Come join in and do as many workouts as you can! Vote on the best workout of the night! To pre-register for this event, please email Jami@phillyfitmagazine.com or call 215-396-0268 or fax 215-396-0288.

SEPT. 13 ‘Paws in the Park’, The First Annual Canine Cancer Awareness Walk-A-Thon Sunday September 13th, is now open for registration. Download the registration from the home page of our web site: http://www.caninecancerresearchusa.org/ The registration contains all the details of the event, and remember 100% of the proceeds benefit cancer research! The download is located on the home page, right above the heart. It says, Paws in the Park. In addition to the walk, our schedule includes lunch, prizes for the Top 12 raising the most sponsor pledges over $100, raffles, and from 12:00 -2:00 radio station 97.5 FM will provide more fun. Be a Difference Maker in the fight against canine cancer - Register Today!

SEPT. 26 12th Annual Main Line 5K Run & Fun Walk Main Line Chamber Foundation Event. Title Sponsor: Main Line Health Time: 8am Place: Main Line Chamber Conference Center, 175 Strafford Ave., Wayne, PA Phone: 484-253-1103 Email: ckuhn@mlcc.org Web: www.mlcc.org

NOV. 22 Philadelphia Marathon and 8K Distances: Marathon, Half and 8K (26.2, 13.1 and 4.9 miles) Time: 7am Place: Eakins Oval, Philadelphia, PA Web: www.philadelphiamarathon.com

ONGOING APRIL-SEPTEMBER COS Multi-Level Group Bike Rides 10-18 mph, 10-40 miles. Join the largest multi-level ride group on the Main Line (200 riders). 8 different ride groups ranging from a "beginner's" group (10-mph pace) up to an "A" group (18-mph pace)and including “Young Guns“ (ages 18-28) and hybrid bikes. Clean bathrooms, easy parking, Q sheets and experienced ride leaders. Rain cancels the ride. Dates and Times: Every Monday at 5:30pm, April-September. All rides start promptly at 6pm and end just before sunset. Place: Meet in the back parking lot of Church of the Saviour, 651 N. Wayne Ave., Wayne, PA Email and Phone: Leaders Thomas G. Madle, tmadle@rohmhaas.com, 215-233-2578 and Michael Lefkowitz, michael.lefkowitz@verizon.net, 610-687-2923

Saturday Support Group for Adults With Diabetes All adults with diabetes are invited to an intelligent discussion about diabetes, weight con-

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trol and healthy living. Free. Time: First Saturday of the month, 11am-noon Place: Integrated Diabetes Services, 333 E. Lancaster Ave., Wynnewood, PA Phone: 610-642-6055 Web: www.integrateddiabetes.com

Better Breathers Support Group The Lung Center at Paoli Hospital is hosting a free support group for patients with respiratory disorders and chronic lung diseases the second Tuesday of every month. Registration is required. Call to register. Time: Second Tuesday of the month, 2-3pm Place: Paoli Hospital, Paoli, PA Phone: 610-648-1651 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 Support Group for People With Cancer Sponsored by the Wellness Community of Philadelphia. Time: Tuesdays, 6:30-8:30pm Place: The Cancer Center at Paoli Hospital, 255 W. Lancaster Ave., Paoli, PA Phone: 215-879-7733 Cherry Hill Road Bike Ride Date and Time: Saturdays, 8am Place: Keswick Cycle, Cherry Hill, NJ Phone: 856-795-0079 Email: salesstaff@keswickcycle.com Web: www.keswickcycle.com Sunday Morning Mountain Bike Rides Time: 9am Place: Valley Green Inn in the Wissahickon Park, Philadelphia, PA Phone: 215-885-7433 Email: salesstaff@keswickcycle.com Web: www.keswickcycle.com 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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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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