You asked. We listened. PhillyFIT is GOING GREEN! Not only do we want to offer everything health and fitness, but, we want to be EnvironmentallyFIT too. We are anxiously awaiting any, and all truly Organic, All-Natural, Holistic, Vegan, and just plain "Candy Crazy" (organic, Of Course) Health, Wellness, Holistic & Vegan Businesses to contact us for a ONE-TIME Advertising Opportunity, with low low rates. Climb Aboard as we launch skyward into the GREEN market. Call PhillyFIT for more details at 215-396-0268. We are launching this special section for the upcoming July/August issue! PhillyFIT uses recycled paper.
BEFORE 190 pounds, 35% bodyfat AFTER 116 pounds, 10% bodyfat
www.phillyfit.com 2 I PhillyFIT
After her second pregnancy, Lisa Person was overweight, with high blood pressure and other medical problems. In less than a year, she transformed herself into a Figure competitor and fitness magazine model. She accomplished this with HARD WORK AND DISCIPLINE
COME MEET HER AND FIND OUT HOW SHE DID IT! at the PHILLYFIT BASH Sunday, April 27th, VELOCITY SPORTS PERFORMANCE CENTER Veterans Lane (Jacksonville and Street Rds.), Warminster, PA May/June 2008 I 215-396-0268 I www.phillyfitmagazine.com
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PhillyFIT I 3
PHILLYFIT Magazine Presents:
PHILLYFIT 5K Run/Walk and One Mile Family Fun Run/Walk Dog Walk sponsored by
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Cost:
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**T-SHIRTS TO ALL PRE-REGISTRANTS AND TO LATE ENTRIES WHILE SUPPLIES LAST** Timing by Racing Resources. Complete results available online at PhillyFIT.com 48 hours after the race. PHILLYFIT: Phone: 215.396.0268 • www.PHILLYFITMagazine.com ~ Race Coordinator: Eileen Hunsicker • Phone: 1.267.337.3539 WAIVER: I know that running in a footrace is a potentially hazardous activity. I should not enter and run unless I am medically able and properly trained. I agree to abide by any and all decisions of a race official relative to my ability to safely complete the run. I assume all risks associated with running participants, the effects of weather, including high heat and humidity or extreme cold, traffic and conditions of the road, all such risks being known and appreciated by me. Having read this waiver, I, for myself and anyone entitled to action on my behalf, wave and release PhillyFIT Magazine, Warminster Township, Warminster Township Parks and Recreation, Velocity Sports, Spina Bifida of Delaware Valley, Team in Training, Hydrocephalus Association, WAGS, Racing Resources, and all sponsors, their representatives and successors from all claims or liabilities of any kind arising out of my participation in this event. April 27, 2008 I grant permission to all forgoing groups to use any photographs, motion pictures, recordings or other record of this event for any legitimate purpose, without compensation.
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PhillyFIT I 5
publisher’s page
Honesty Really is Such a
Lonely Word
This Pub Page may very well be the MacDaddy of all Pub Pages thus far. I've pimped out my pen and decided to let it all hang out. In my opinion, "honesty" is the new little black dress, which leaves no room for little white lies. It's time to hold up a moral magnifying glass to your conscience. Are you being true to yourself? To others? Could your candor ultimately actually affect your health and happiness? Billy Joel was right - honesty is lonely because hardly anyone gravitates towards it. Has it become the big white elephant in a room Photo by:
Joe Chielli Church Street Studios
of hyperbole and near-truths?
RECENT PHOTO taken April, 2008
My gripe manifests itself on a few different levels, but basically all of these levels narrow down to one sassy problem. I promise not to bore you with why I think it is important to be honest. We've all grown up with the "golden rule of conduct" force-fed to us by parents and other authority figures. What I am talking about is this: Perhaps it's time you evaluate how much you really do bring to the table. Or for a lot of us, it might be more a question of how much you choose not to bring.
Are You Keepin' It Real?
Let me clarify. I know that deep down inside, you know what I mean. No one wants to leave his or her social comfort zone. Maybe I can push you a bit; and I promise you, if you set your boundaries in the right place, it really does matter in the big scheme of things. It all matters, but how do you make it all matter to you? What if you were to go away for a week to attend a magical seminar that taught you how to be 100% true blue; no more shortcomings, no more empty promises to those near and dear? What if there was a magic pill you could give your partner that
made him/her STOP lying, and also sucked the Pinocchio out of you? Jim Carey's "Liar Liar" graciously showed us just what a nightmare it could be. Right? Well, I kind of like the nightmare. In fact, everyday I make it a practice to challenge myself to make it through a full day of total honesty. I'm not kidding. I know you are probably doubting the truth to that‌but don't. Any that know me know it's true. This forces me to start saying what I really think, and not necessarily what one might want to hear. I have made a conscious decision to keep it real. Gosh, do I hone in on that almost every pub page or what? I just realized that!
Are Your Pants on a 3-Alarm Fire?
Now, let's get one thing straight. I'm not talking about blatant rudeness. I'm not an advocate for "mean girls" (or guys) everywhere. We all know that there's a delicate balance that has to be learned, or acquired. At some point though I say enough with, "Wow, I love that outfit on you!" (when you know darned well it makes your BFF'S butt look like J-Lo's butt on steroids), or "I'll be home in fifteen minutes, honey," (when you know even an hour's time would be a stretch). Now, how about really spending forty-five minutes on the treadmill (rather than twenty!) Stop
May/June 2008 I 215-396-0268 I www.phillyfitmagazine.com
PhillyFIT I 7
lying to yourself! What happened to those other twenty-five minutes? Come on! We both know that in most instances, sex isn't a (good enough) workout, especially if bedroom cardio only lasts 120 seconds. (Sorry guys!) It takes a commitment to getting fit. I challenge all of you to do a "Three-Day Liar's Abstinence." Send those little naughty lies you tell everyone (and tell yourself) packin'. On the fourth day you'll see just how it feels to like yourself for being true. My hunch is, you'll find yourself in the driver's seat of life again (rather than grabbing "shot-gun" and pretending like it's good enough). Find that water hose within yourself to tame those pants-of-fire. You may not even have to reach deep to find it. Our culture has trained us to be good liars. We apologize, we fib, we joke, we gossip, because everyone else does. Or, does it even make us feel better about ourselves somehow? Are we a society obsessed with liars?
Page‌being the bigger person, I hope you "so get it" when I say that. I'm not talking about being phony or a push over, trust me. I'm talking about reaching inside yourself to find your core. In a sense- working out your core! How fit is your self-confidence and belief system? A very smart Eleanor Roosevelt said it best: "Women are like teabags. You never know their strength until they're in hot water."
The Fox Network thinks so. That's why they've recently launched "THE MOMENT OF TRUTH," a horrid game show where participants answer twenty-one increasingly personal questions honestly, as determined by a polygraph, to win half-a-million dollars. As the prize amount increases, contestants are challenged to 'fess up to matters they might normally lie about! The touchier questions are especially hard to watch because these everyday people reveal their answers in front of their spouses, relatives and friends, hanging on every word. Jeez, did Satan himself pitch this idea to network execs? Didn't we all get our lie detector ya-ya's out when we met the Fockers? I hate to sound nerdy; but, I think I like to be honest because honestly, it makes ME feel good. Not rich, not popular even. Just "feel good."
I recall a past romantic relationship where I just knew there was something odd about perpetual cell phone etiquette/behavior. I finally got the courage to call back one of the numbers, only to hear a woman's voice who was as confused as I was. Helloooo! That was the last *69 he ever got! Later Dude!
Working Out Your Core
"Challenge Doesn't Build Character, It Reveals It" Honestly, I don't know who quoted this first, but when I first heard it, I scribbled it on a piece of paper and posted it to my 'fridge, then I posted another to my bulletin board and on the mirror, there's even one in the glove compartment of my car. Genius it is! If a librarian is really rude to you for returning a VERY overdue book, are you rude back to her? Or, instead, would you kill her with kindness and tell her how much you enjoyed the book? I bet you, with your honesty, you end up with a librarian showing you to the next rack of books before it's all said and done. Or how about this: a co-worker is obnoxious, and inappropriate to you in front of others. Do you start horrible rumors about this individual? Or, do you become proactive instead of reactive and maybe take them out for a cup of coffee to talk things through, try to discuss what is really at the heart of the personal attacks? It might not work to fix your problems right away...but watch! Go home feeling good that at least you gave it an honest try. I bet you end up with a new friend before month's end. If not, honestly, she wasn't worth it then anyway. Now I know that all of you have to deal with quirky people and their strange, eccentric ways. It's just now that I'm beginning to realize that it's how you handle each situation that makes or breaks life! It's the split-second choice that you make to be the bigger person. I talked about this in last month's Pub 8 I PhillyFIT
Lies, Lies, Lies, Yeah.
There have been a few times in my life where I have sat down and honestly said to myself, "I just can't believe that person really did that, or said that." I often wonder, does the initiator of these lies ever stop to think how much potential harm they are eventually going to bring? Or, do they even care about their own self pride and respect?
Another skeleton in my romantic closet, (the one with the padlock), once told me that he had quit "dipping" (chewing tobacco); I was so worried that he might die young and I was so happy to hear him say those words. So, I became hell bent on trying to get him not only to quit, but to be as healthy as possible. I soon came to realize that I was pushing something that he simply wasn't ready for, and perhaps it wasn't even my business anyway, it was his personal challenge I just needed to support. He had lied to me about it, probably to impress me as he knew it bothered a healthnut like me. Quitting wasn't a desire, nor an option for him. He resulted in lying to me for a year about it. He would sneak in the bathroom and then I'd find the evidence all over the sink. Had no clue what it was at first, I confronted him and it wasn't pretty. I would have rather he said, "Help me I'm weak." I would have had more respect for him. Total respect actually, for being honest. Lies are band-aids that always fall off over time. The scars are never pretty. Admittedly, I recall lying about a few things too (my halo is on a lease). My little white lies over time turned gray like dirty winter snow that lingers way too long. Those black ice mountains grew unsightly and tired. I couldn't look at them anymore. From that point on I really did try to make honesty my best policy. It took me years to be honest with myself, even when I thought I was being true, (with regard to what kind of man I wanted). Actually, it took five years of solitude (thank you Ben and Jerry Fudge Brownie Frozen yogurt) to really learn what I needed, and perhaps, what I deserved. Several years back, while sitting and sweating on the recumbent bike pedaling away, I made a decision (right there, in the quietness of my own thoughts) to make the commitment to be truthful to myself and everyone else. Forever! Personally speaking, there is something about being able to sleep better at night. You won't find Ambien in my home. So take me up on my challenge, try the "Three-Day Liar's Abstinence" and email me if you're feeling
May/June 2008 I 215-396-0268 I www.phillyfitmagazine.com
PHILLYFIT family
Published by: Jalynn Concepts Publisher: Jami Appenzeller-Yancey Assistant to Publisher: Faith LaRosse, Eileen Hunsicker Art Design: Buxmont Media Cover Photography: Photo of Gwen by David Michael Howarth. Photo of Paine and John provided.
weak. I swear, dieting is WAY harder than committing to telling the truth. Like pounds, you may lose a few friends, you may gain some too, or you may find that current relationships will intensify. It's scary, but I dare you to try it. You might like what you get out of it in the end. In fact, I recently told someone very close to me that it sort of becomes easy and natural. I'd be too badly disappointed in myself to bother to lie anymore. I don't even have time to think of a good lie, let alone execute one these days (with my little seven-month-old Nannah-pie in the picture.) As for me? Honesty really isn't such a lonely word anymore. If my personal trainer is reading this, I'm sorry, but I can't do one more crunch this week. Yep, Jami Lynn Appenzeller-Yancey flakes out from time to time. Honestly, I'm not perfect.
Copy Editors: Heather Hoehn, Bev Appenzeller Events: Jami Appenzeller-Yancey and Lloyd Yancey Distribution Manager: Jim Appenzeller Special Features Editor: Elizabeth Evans Editorial Research: Beverly Appenzeller Calendar Of Events: John Beeler Ad Sales: Jami Appenzeller jami@phillyfitmagazine.com Rita Henry ritahenry@phillyfitmagazine.com Julie Cohn cohnj@aol.com Editoral Photographer: Bill Mason All inquires are welcome... Call us NOW! 215-396-0268 Toll Free: 866-PhilFIT (866-744-5348) Fax: 215-396-0288 www.phillyfitmagazine.com Jami@phillyfitmagazine.com Advertising Deadlines: Reservations for the July/Aug. 2008 issue: June 5, 2008 Ad Copy Due By: June 10, 2008 Payment Due By: June 5, 2008 PhillyFIT Magazine is a news magazine with emphasis on health, fitness and leisure. PhillyFIT Magazine is printed bi-monthly, distributing 60,000 magazines to more than 2,000 locations in the Philadelphia, Bucks, Chester, 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.
Side Bar:
Publisher's Page Photography: Joe Chielli, Church Street Studios
Put honesty Into Action! · Thank someone in your family for being honest. · Take criticism from a supervisor/boss well and try not to retort or be defensive. Maybe you do need some improvement. We all do. · Tell your parents or a loved one about a mistake you made in the past. · Tell the truth when you've done something wrong - don't wait too long. · Express your real feelings without anger, without blaming others, without exaggerating, and without hurting the feelings of someone else. · Turn in something that is lost and encourage others to do the same. · Admit a mistake or error in judgment you have made and apologize to anyone it might have affected. · Be truthful with your friends and thank them for being truthful with you. · When you ask someone to be honest with you, don't get angry with them if their honesty isn't what you wanted to hear. · Look yourself in the mirror at the end of the night and ask,"Am I being honest with myself emotionally, physically, etc?"
letterstothepublisher Jami, I just finished reading your article that you wrote about your dad it so much touched my heart. I am so glad that you put that out for other people, as my Mom who is now 80 quit smoking at 50 and has suffered from emphenzyma for many years....the tobacco companies lied. She thought that she also would be fine later on in life...she isn't. Your story is beautiful. Thanks so much for always sharing yourself with us. Marlene, Sunfastic Tanning, Hunt. Valley
Jami, I wanted to tell you that the words on/from your father in this past issue (March/April) are/were profound. I truly wish you and your father- and the rest of your wonderful family- the best; stay strong and thanks for sharing your personal story with your readers- a very respectable act! May peace and love fill your days and your life, Carmen Stockdale-Greger
Jami, I loved your pub page (March/April issue). Your Dad looks well, can't even tell he just had chemo! You are so fortunate to have a relationship with your father like that. I have a feeling you will have that type of relationship with your children!! PS: Loved the old photo of you two featured in it, it reminded me of a story your dad shares when talking about your childhood... I can just picture you "getting off the school bus to visit all the old ladies as you walked home, they would wait for you with tea and biscuits. You w'ere a little Pied Piper, even the grannies waited for you. How cute.” Carla Kasper MTN Distributors
Dear Jami, Thank you SO MUCH, more importantly thank your wonderful Daddy for his Pub's Page in the March/April issue of PhillyFIT Magazine. I'm a single Mom of a seven year old child with epilepsy and ADHD and have not had insurance for many years. Through the grace of the Creator, I recently got Adult Basic insurance. The card has been in my wallet for a month now and to be honest, I'm
May/June 2008 I 215-396-0268 I www.phillyfitmagazine.com
scared to death to make an appointment for a check-up. I'm 42 and have never had a mammogram or other important routine check- ups since my son turned two! While waitressing at "Back to the 50s" in Furlong, I read in full your Dad's words. It made me realize, not only for me, but more importantly for my beautiful son, there is no time like the present. I'm calling tomorrow morning to make an appointment, and as your Dad said, will be "responsible for myself" and stop the denial. Find out what's what so I can be the best Mom I can be. You know Jami, I met you a year ago, I was 60 pounds heavier. I was inspired to join a gym and start working out. I am a lot thinner and healthier. I will now be performing at the PhillyFIT BASH this year with you and your peeps with an eight piece jazz band with three fully produced CDs. I ran my first 5K race this past Sunday and still cannot believe it was me out there. There is no time to waste, right Dad? Thank you Jami and thank you Jim...you are an inspiration and I'm so grateful for having picked up this magazine a year ago...much love and prayers and peace to you all. Bethanne Reid
PhillyFIT I 9
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PhysicallyFIT
Getting enough exercise is critical to your physical and mental health--this fact is undisputed. Finding the time, the energy and the motivation are the daunting obstacles of reality. Now is the time to discover what motivates you, what drives you to action. If you are not satisfied with your current level of fitness, your weight or the way you look and feel, do something different to achieve something different.
Find Your Groove
Making the time to workout and to effectively fuel your body is easier when you can get excited about exercise and healthy eating. If you have been working out two or three times a week for months without seeing any results, it’s easy to be discouraged. Evaluate your entire program, (nutrition, hydration and exercise routine) to discover how to step out of the rut and get into your groove. What’s the first step? Find your motivation! Dream about something that you have always wanted to do; run a 10K, bike to the shore, climb Mt. Everest, compete in a triathlon. If you can dream it-you can do it! Working towards a goal will make your journey to fitness an incredible experience.
Get Out of Your Comfort Zone
responding as you would like, it’s time to get out of the box. Step it up a notch! Do something that seems a little bit scary, something you never imagined you could do. Do it for personal pride, for the thrill of competition or the physical challenge. Not only will you surprise yourself --you’ll get into fabulous shape at the same time. According to Laura Haymann, a Customer Experience Executive at Wachovia, it was the excitement and anxiety of training for her first sprint triathlon. “I knew I needed a target, something to dangle in front of me to give me that boost…to get myself going.” Says Haymann, “It’s all a mental game, you really can do anything you put your mind to.”
Sign Up!
OK, you are over the first mental hurdle--you have made your decision to do something different. Now what? As Haymann
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Visit the 'store' and listen before you buy! Our music is used on exercise DVDs and TV shows, and by fitness instructors worldwide.
Challenge is the key to self improvement. If you keep doing what you have always done, you will keep getting the same results that you have grown to accept. If you are not ready to accept status quo, do something different! When it comes to exercise, your body gets used to doing the same thing over and over. If you are frustrated by the fact that you are exercising, but your body isn’t May/June 2008 I 215-396-0268 I www.phillyfitmagazine.com
PhillyFIT I 11
knows, a great way to kick up your exercise routine is to challenge yourself to a race. A 5K, 10K and half-marathon races are abundant in the greater Philadelphia area. If running is not your thing, try a biking, swimming or rowing event. There are so many events from which to choose. Find your passion or your cause and just do it. Haymann knew that she wanted to challenge herself physically, but was concerned about the effects a long distance run would have on her knees. She was encouraged by her personal trainer, Cynthia Brown-Fontanez, to consider a sprint triathlon (0.5 mile swim, 12-17 mile bike and 3.1 mile run), which turned out to be the perfect carrot to dangle in Haymann’s path. If you are not ready to consider a run, don’t count yourself out. There are many events which include walking--a great way to get and stay in shape. To plug a personal favorite, the American Diabetes Association is sponsoring Step Up to Fight Diabetes, a ten-mile walk incorporating 1,000 steps in and around the city of Philadelphia. It’s not too late to start training for this October event. Whether you walk, bike, swim, row or run, find and register for an event, grab a friend and get started today!
Your Training Program
You’ve made a decision; you’ve registered for an event--what’s next? Get a plan. According to Brown-Fontanez, also an accomplished triathlete and marathon runner, your next step is to develop a training program to get you into peak physical condition for race day. “Overtraining is as harmful as undertraining. Create a plan that allows for a gradual increase in mileage and a period of time to taper. Gains in strength, endurance, and speed take place in the middle of your training program.” Make sure your program is designed to allow a steady increase in mileage. “Begin to taper your total weekly mileage starting three to four weeks prior to the race”, suggests Brown-Fontanez. Once you have developed a plan, stick to it! Your plan won’t work if it exists only on paper. By the way, you can’t get good at running (or biking or swimming) simply by reading about it. There are a few simple ways to make sticking to your program easier.
• Train with a partner. Being accountable to someone else makes it much more difficult to skip a workout. When you are on the starting line together, you have someone to share in the excitement of the moment. When Haymann lost her training partner (due to a job relocation), she knew she had gone as far as she could on her own. This is when she hired Brown--Fontanez. “Some people spend their money on hair and nails; I have a personal trainer!” • Schedule it in. Plan your workouts as you plan your work meetings and commitments. You wouldn’t think of not showing up for a meeting with your supervisor, extend that same respect to your workout regime. • Vary your workouts. Change your running/biking route, workout at a different time of day, play tennis or basketball. Doing something different every few days takes the monotony out of the program without sacrificing an exercise session. Brown-Fontanez adds “Don’t underestimate the perks of cross training, weight-lifting, yoga and Pilates during your training program. The benefits of having a strong core are undeniable. The stronger your muscles are the better you perform. Cross-training and weight-training also keep your routine fresh. Yoga and Pilates are great ways to strengthen your core, but also are extremely helpful in injury prevention.”
Do something different to get something different. Create your dream, develop a plan and then execute, execute, execute. Rejuvenate your exercise routine by getting out of your comfort zone. If you have never competed before, enter a 5K race. If you have several 5K races under your belt, take that next step and enter a half-marathon. You CAN do it. If you can walk a mile, you can walk ten. Take your body to its limit and be exhilarated. Yes, taking that step can be scary and risky, but nothing worthwhile was ever gained by rolling along comfortably forever. Thomas Edison said “If we did all the things we are capable of doing, we would literally astound ourselves.” Take it from Laura Haymann, “Once you overcome a huge hurdle by doing something you never thought you could do--the possibilities are endless.” You deserve all the benefits that challenging your mind and your body will bring. Step up to the starting line. You deserve to experience the thrill of victory.
Have you ever sat in the doctors office, waiting to meet the physician that is going to help you cure whatever ails you..then in to the room they come and suddenly you have found yourself speechless, as the Doctor is FIT and you couldn't help but notice his/her personal level of good health and wellness? Impressed enough to nominate him/her to be one of Philly's FITTEST Doc's? EMAIL US SO WE CAN INTERVIEW YOUR IDOL, AND LET THE WORLD KNOW WE HAVE A PHILLYFIT DOC IN TOWN!
CALL 215-396-0268 OR EMAIL JAMI@PHILLYFITMAGAZINE.COM. WE'LL FEATURE YOUR FAVORITE DOC IN AN UPCOMING ISSUE!
12 I PhillyFIT
“This article is reprinted with permission from the August 9th issue of The Legal Intelligencer©, 2007. ALM Properties Inc. Further duplication without permission is prohibited. All rights reserved.” Gina Mancuso is a wellness consultant, physical therapist and personal trainer. She is the president of CoreFitness in Philadelphia, PA. Cynthia Brown-Fontanez is a personal trainer and accomplished triathlete. Contact gina@phillyfitmagazine.com.
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PhillyFIT I 13
ParentallyFIT
Contributed by Solomon Brenner Author of Black Belt; Parenting “The Art of Raising Your Child for Success,� Master Brenner uses the Action Karate to teach self control so your child will not lose his temper, be disrespectful, cry to easily and accept responsibility. Contact him at Solomon@phillyfitmagazine.com
14 I PhillyFIT
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PhillyFIT I 17
Myth #1:
Mat Pilates is not real Pilates. FALSE
Mat work is actually the heart and soul of the Pilate’s system of exercise. Joseph Pilates designed the mat to work for his own body to compliment all of his many physical activities (boxing, fencing, gymnastics, etc.) before he created any of the other equipment. He designed seven major pieces of equipment (along with some minor ones) including the Universal Reformer, Cadillac, Wunda Chair, High Chair, Barrels, and THE MAT. The equipment is intended to be used as tools within a system to help the participant achieve optimal strength, flexibility, and overall health.
Myth #2:
A Mat-Only Certification is OK. FALSE
Because Pilates works as a system, your instructor should be knowledgeable about ALL the parts of the system. Seeing an instructor who is only certified in the mat is like seeing a doctor who only knows about the thumb!
Myth #3:
There is no cardio in Pilates and it can’t help you lose weight. FALSE
Although it may take a few lessons to absorb the major PILATES principals of the work, once you put it all together, the pace is picked up a lot! There are many exercises that can be covered in a 18 I PhillyFIT
one hour lesson depending on the ability of the client. And, the system is ideally practiced with both strength and precision—the result will certainly leave you sweating! But remember, there is scientific proof that muscle weighs more than fat. Some people will not lose pounds but rather inches.
Myth #4:
There is no weight training in Pilates. FALSE
In Pilates we use springs to create resistance. Depending on the exercise and the ability of the student, the resistance may be a lot. Men love the arm springs and the pull ups where they really feel the burn!
Myth #5: Pilate’s is relaxing like yoga. FALSE
First of all, not all yoga is relaxing. Secondly, Pilates is an exercise system —if you are doing it right, you won’t be relaxing until you are finished with your session. It is, however, a different approach to physical exertion. And since we tailor the workout to your
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abilities, it won’t feel exhausting. Most people feel invigorated upon completion of a lesson.
Myth #6: Group Pilate’s classes on the equipment are OK.
FALSE
Unfortunately this is not a good idea unless you are an experienced Pilate’s practitioner. Although the equipment feels great and may seem simple to use, it can be extremely dangerous. Your instructor is keeping one eye out for your safety during your entire lesson. You will not be saving any money in a group class if you are not ready for it, but you will be risking some serious injuries!
Myth #7:
You can learn Pilates from a book or video. FALSE
There are some wonderful Pilate’s resources out there, but they are intended as a supplement to lessons you are taking with a properly certified Pilates Instructor. A book can’t tell you if you are doing something improperly or dangerous, and it certainly can’t assess your skill level to tell you if you are not ready for a certain exercise. Rest assured that a properly certified Pilates Instructor has spent years studying the work in extreme detail to be able to determine exactly which exercise to give you and when to get the best results in the shortest amount of time.
Myth #8:
Private Pilate’s lessons are not for beginners. FALSE
Private Pilate’s lessons are ideal for all levels of students. A properly certified Pilates Instructor should be able to give any level student a challenging, fun, and safe lesson tailored precisely to the student’s abilities.
Myth #9:
Pilates is for women only. FALSE
Joseph Pilates was the founder of the Pilate’s system and invented each of the exercises, the equipment upon which we practice them, the order and rhythm in which they are performed, and the way in which they are taught. Mr. Pilates was very much an athlete who studied many physical disciplines, including gymnastics, boxing, wrestling, fencing, martial arts, and many others. In recent years, many professional athletes have discovered the benefits of the Pilates system and its potential to boost performance and extend their careers.
Myth #10:
You have to be flexible to do Pilates. FALSE
Pilates is a fantastic tool to help build flexibility in all individuals. Each exercise is designed to strengthen and stretch a given muscle group or groups. The only way to improve flexibility is to stretch. And, Pilates can show you the safe way to do it. Brie Adina Neff is Director and Senior Certified Instructor at Equilibrium Pilates, and one of the youngest chosen Level 3 Romana’s Pilates instructors in the world and teacher in the classical method as introduced to her by Romana Kryzanowska. Equilibrium, located at 424 S. 2nd St. (at Lombard), has received Philadelphia Style’s “Best Pilates Studio 2007,” Philadelphia Magazine’s Best of Philly Award 2005 for “Best Personal Pilates” and City Paper’s People’s Choice Award for “Best Pilates Studio.”Contact her at Brie@PhillyFitmagazine.com
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PhillyFIT I 19
T
community among those who attend the class, said Fitzgerald. “We feel like we are in a dance class,” she said. “We yell, get excited and feel so accomplished at the end of the class.”
alk to Lesley Fitzgerald on the phone for more than two minutes, and you can feel her exuberance, like a bolt of electricity, crackling across the miles. Even the words in her emails leap and whirl with exclamation points and capitals—witness to a woman who isn’t afraid either to express herself or to reach for her dreams. It is that energy and principled conviction that has impelled Lesley, a mother of five and grandmother of three, to pursue her fitness goals. For Lesley, who has been married for twenty-two years to Bob Fitzgerald, fitness is part of a life dedicated to helping others, raising emotionally healthy children, nurturing her friendships and giving back to her community. For ten years she and her husband, who coached youth football for twenty-six years, took in a series of foster children. Many were teenage boys from Philadelphia. When praised for making the decision to open her large Bucks County home to children not her own, Lesley simply said she was rather shocked that more people didn’t do it. “She is so caring,” said longtime friend and fellow Armstrong Colt and George employee Tracey Cosner. “She is very giving and good hearted.” Seconding those emotions, husband Bob added, “I can’t say how great it is to be married to her.” The longtime step-aerobics fanatic, who turned fifty last October, has the vibrancy of a woman half her age. Asked why she is so dedicated, she mentions that watching her mother struggle with arthritis and her father become disabled by a stroke at fifty-two motivated her to pursue a 20 I PhillyFIT
Other employees at the ophthalmologist’s office where she works are also health conscious she said. “We motivate one another.”
healthy lifestyle. “I’m not vain,” she said, “but I do like looking well and trying to be as young as I can.” A resolute fitness jock, she has been resourceful about making time for exercise since the early days of her marriage. “Lesley has always been into fitness, even with her absolutely crazy schedule,” said Cosner, herself a mother of three children under ten. “I’d be happy to be that energetic and young minded.” In the old days, before she had time to work out at a gym, she got up at 4:30 a.m., threw an exercise video into the machine or a pulley on the bedroom doorknob, and worked out before she got in the car to go to work. She is particularly committed to a step-aerobics class taught by a fitness instructor who turned fiftytwo days before Lesley. Bonding around the propulsive routines of her favorite instructor, Deb Hernandez Osbourne, has fostered a real sense of
With four kids still at home, Lesley also tries to set a good example by eating lots of fresh fruits, vegetables, and lean meats. She was even able to persuade Bob to switch from cream to fat-free Coffeemate. Nonetheless, she admits to a fondness for tuna hoagies—albeit hoagies with fat free mayo. Although she mentions casually that she would like to lose that five pounds we’d all like to vaporize, she doesn’t obsess about it. Instead, she focuses on all the things for which she is grateful—a list that she adds to everyday. And as for Bob? He is grateful, too—for the wonderful wife and mother, his spouse of twenty-two years and counting. “I got so lucky.” Elizabeth Eisenstadt Evans is a freelance journalist and communications generalist with experience in public relations, features, hard news stories and commentaries. She is a frequent contributor to PhillyFit and the Philadelphia Inquirer who has also written for the Washington Post and Publisher’s Weekly. Eisenstadt Evans, also an ordained Episcopal minister, lives in Glenmoore, where she loves hacking around the trails of Marsh Creek Park and greeting her neighbors on her scenic runs. Contact her at Elizabeth@PhillyFitmagazine.com
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PhillyFIT I 23
PhysicallyFIT
by Dennis Angelina, Masters of Science, CSCS
No matter what your age, do you strive to have a body that looks more like an athlete's rather than a bodybuilder? In today's fitness world the athletic look, or what I like to refer to as the capable look, is in and the bodybuilder look is out. Looking like you are physically capable of doing anything from lifting your body weight on the bench press multiple times, performing multiple pull-ups, running three or more miles at any given time, performing multiple clap push-ups, and being flexible enough to touch your toes all while taking care of your family in the painfree shell you call your body. That is what athletes have, and it is what you can obtain. Sports specific training (SST) can be defined as a variety of training techniques used to simulate specific sports movements to prepare the body for competitive movement. SST allows for less time in the gym with greater results, which focuses on the entire body as a functional working unit rather than long slow isolated movements of any single muscle group. SST can be broken down into four key areas of training:
Sport specific weight training: Explosive full body lifts which include balancing and an increase in caloric burn over traditional methods.
Speed: Proper full body mechanics during a straight sprint, approximately 40 yards.
Agility: Explosive movement and change of directions between
SST has worked wonders in the realm of athletics, giving us stronger, faster and quicker athletes on all levels; however, SST has also established a place of dominance for recreational athletes, weekend warriors and gym rats alike. If you play golf, tennis, racquetball, run or play any other sport at any age and you do not practice SST, you are doing yourself a disservice. SST is a great way to strengthen and prepares your body to take on the chronic strains of every day life above all other training methods. In the next section I will elaborate on each of the four key areas and explain how to implement them into your training routine. The philosophies will be extracted from training techniques designed for athletes, and will be applied to your average person who plays recreational/competitive recreational sports or the person who enjoys a variety of different activities.
SPORTS SPECIFIC WEIGHT TRAINING:
Sports specific weight training (SSWT) does not necessarily always rely on how much weight an individual can lift for a specified amount of repetitions, but focuses more on the velocity at which an individual can move weight through a controlled movement. But most importantly, the movement should require the assistance of two or more main muscle groups to complete a repetition; this will create the feel of a full body exertion. This type of movement will increase heart rate, power, explosiveness and overall strength. Not all movements are to be done with this type of technique; however, movements such as clean, squat, bench press, standing push press among others may be performed with this kind of explosiveness.
points of interest which are marked by short bursts of energy
Plyometrics: Explosive movements,
which focus on vertical jumping and proper landing techniques. Possibly the most fatiguing of all the movements, plyometrics play an important part in the success of all other movements
SST techniques revolve around balancing, unilateral and bilateral movements of any given appendage. Most importantly, SST focuses on core stability. The stronger your core the more successful you will be in any area of fitness and activity. 24 I PhillyFIT
SSWT includes unilateral movements such as doing a bench press with weights in each hand, but rather than lifting them bilaterally, lift them unilaterally while alternating with each weight. Other methods of training can and should range from balancing with or without lifting weights, twisting from the core through a sport specific movement among other lifts and movements which are thought of as outside the box or none traditional lifts.
SPEED:
Speed is simply the ability to achieve high velocity. This branches off of explosive forces applied to a specific task. The concept of speed is not independent from strength training, and should be properly applied with it.
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AGILITY:
Agility is the ability to brake from an explosive movement, change direction and accelerate again. Often times to work out we go onto a treadmill and maintain a constant velocity over a specific timeframe. What I am proposing to you is, find a small area, which can be as small as 20' by 20' or larger. Place two or more cones of equal distance and create a five to ten second pattern which you will sprint to each spot, braking and changing direction in order to continue to the next spot. Time yourself and attempt to beat that time over any given amount of attempts. Agility ladders are also a great workout for agility and speed. You can purchase cones and ladders for under forty dollars, refer to an instructional book for drill ideas (which most likely will come packaged with the kit), and begin your workouts in your gym, backyard or local park.
PLYOMETRICS:
balancing/balancing and lifting pending on your skill level. That will take care of the weight training. Speed, agility, and plyometrics can be performed on your off days. For instance, if you weight train Monday, Wednesday and Friday, insert one day of agility and short-sprint work for speed on your off days. On the other off day add plyometrics. These workouts can be finished within one-half hour or less, and this still leaves you with one or two days of rest within the week. If you are strained for time, than I suggest you add the speed work on Monday's workout. Add agility to Wednesday's workout and plyometrics to Friday's workout or any combination of the three days and package your workout so you still meet your time constraints. The speed, agility and plyometric workouts do not have to be long, and can be incorporated along with your weight training. One to three drills for each of the speed, agility and plyometrics is all that needs to be done to feel benefits from the exercises. I hope you enjoy the article and I hope it puts a different perspective on how to train effectively and safely. Dennis Angelina has spent nine years in orthopedics, assessing and rehabilitating athletes and their injuries. Dennis has worked as the Head Athletic Trainer at two high schools in Ambler, PA, head Certified Strength and Conditioning Specialist, and part time at a local rehabilitation clinic for people of all ages. Dennis began Fast Twitch Training, Inc. in 2005 and has been serving Ambler area athletes and adults alike in sports specific and personal training. Contact Dennis@phillyfitmagazine.com.
Plyo's can really be defined as work. Work is "the product of force exerted on an object and the distance the object moves the direction in which the force is exerted," (Essentials of Strength and Conditioning, 2000.) Essentially, jumping explosively is what plyometrics amounts to. These types of exercises consist of jumping and landing in a vertical, horizontal, and/or lateral plan. Jumps and landing can be performed bilaterally or unilaterally. Repetitions can range from one single jump to multiple jumps in a row, covering a specified distance or clearing set barriers. Now that the four key areas have been defined, implementing them properly and safely becomes the next concern. I will touch on a few recommendations. However, what I strongly suggest is to find a Certified Strength and Conditioning Specialist (CSCS) at your local gym and use him/her for guidance. Please be aware that persons with the title CSCS, who have been certified by the National Strength and Conditioning Association (NSCA), are the ONLY people qualified to guide you on any of your training needs. If your local gym does not hold their employees to this degree of education (a four year B.S. degree in the sports medicine field from an accredited college program), you must seek this knowledge from another location. There are many ways to incorporate this type of training into your program, and I will give some examples, which can be followed. Take half of your lifts for each major body part (chest, back, shoulders, legs) and now make one-half of those lifts SSWT movements. To each one SSWT movement you now have for each major body part, insert one movement which includes May/June 2008 I 215-396-0268 I www.phillyfitmagazine.com
PhillyFIT I 25
BeautifullyFIT
By Cathy Sorace
Do you really know whether you have dry or oily hair? Do you think your hair is thinning? How healthy is your scalp and how can you be sure you are using the right hair products? Knowing the true condition of your scalp and hair will show you how important it is to get professional salon products. If you are like me, you have a pile of partially used hair products in your bathroom --- shampoos, conditioners, treatments and styling products that you thought looked promising. You left the grocery store or pharmacy hoping that this would be it --- the right products for salon-perfect hair even on days you aren't at the salon! When you got home and used them you realized that they were no better than the last batch, and your hair still doesn't look healthy or beautiful. If only someone could wave a magic wand over your head and tell you what your hair and scalp really needs, then you could buy the right products. If you are trying to be FIT, you also want to get rid of the clutter and stop wasting time and money on things that don't work for you. Salons who utilize the magnification scalp analyzing scope really do have a magic wand to wave over your head. Today's new magnifying scope is based on a concept created many years ago. In the past, the magnifier wasn't very strong and the grainy image was of little use to stylists, so the idea never caught on. However, today's technology generates a crisp clean magnified picture of your scalp and hair on a video monitor. By magnifying your scalp and hair to two hundred times its normal size, stylists can check for an amazing array of items, from scalp condition to product build-up to general health. In only a few minutes you will not only be able to see what condition your scalp and hair are in, but get the correct products for your personal conditions. Clients will need to spend 15-20 minutes for their first analysis and consultation, but it is well worth it. After chatting with the stylist for a few minutes so they can get some background information on you and your hair, they start the analysis. The analyzer consists of a small scanning wand (like an ultrasound) and a large video monitor. Beginning at the scalp, they will scan several areas on the head and will freeze images on the screen to point out concerns. A healthy scalp should have new and old hair follicles growing freely. Scalp problems include bad blood circulation around the root, lack of nourishment at the root, and excessive oil or drying at the root. 26 I PhillyFIT
For example, oil secretions can start to block hair bulbs and begin to wrap around the hair root blocking the hair from proper growth and preventing new hair from breaking through. It is very easy to understand what is happening on your head when you see it on the screen, and comparison photos can be used to educate you as to your exact scalp condition. After analyzing the scalp, the stylist moves on to the hair shafts and hair ends to scan their condition. Again they can freeze images so you can see what your condition is. Hair shafts should look smooth, shiny and solid when magnified on the screen. Jagged edges, translucent shafts, hair product build-up, and oily build-up can all be spotted by the scope and tell the stylist what is needed. The scope can also prove to you that you really do need to get your hair cut more often! If your ends are ragged under the magnifier, or the lower shafts are dull and damaged, it is time for a cut. Once your analysis is complete, the stylist will prescribe your personal treatments. In the past, you probably made a sweeping statement that you had dry hair (for example), and would buy only "dry hair" products. By having your hair analyzed, you are getting a true picture of what is happening on your head. The shampoo you are prescribed is targeted to your scalp analysis, while your daily conditioner is for your hair shafts. You may have a dry scalp and get an appropriate shampoo, but if you have normal hair shafts, then you don't need conditioner that is made for dry hair. Your other prescribed treatments (such as tonics or intensive treatments) are all designed to address your specific needs as defined by your analysis. Thinning hair in women is at an all-time high. While genetics does play a role in hair thinning, there are many other causes. Stress, poor food choices and use of the wrong hair products all cause thinning or increase thinning caused by family history. Silicone build-up is a problem, both due to absorption from foods as well as from hair product build-up. You may recall that silicone caulk is used to repel water during building construction! On your
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scalp and hair the silicone will not only repel water, but can even take water out of your hair. Less water means dull hair. It can also block new hair growth, causing overall thinning. Since silicone is an inexpensive filler, it is added to many hair products. The cheaper the product is, generally the more silicone inside. A quality salon product will usually contain less silicone and that is why your stylist recommends them. By using the analyzer you can actually see build-up and be assured that your stylist really has your best interests in mind! Most products have some silicone, particularly styling products that use silicone to protect your hair from overdrying, so if you have any questions about ingredients, be sure to ask your stylist. Since hair health is a general indicator of overall health, the magnifying scope can also encourage you to take better care of you. You can start to improve your hair health right away by eating properly and drinking lots of water. Daily vitamin and mineral supplements don't just make your hair look better! You can prevent future problems caused by poor food choices by looking at what you eat and making necessary changes. If your hair analysis shows translucent spots, for example, that may mean you are not getting all the protein you need, since hair is made from protein. Don't forget those men out there either! A scalp and hair analysis can point out deficiencies that may be contributing to their hair loss or lack of healthy hair. Who needs hair growing drugs or transplants, if taking better care of yourself and using the proper hair products can prevent or slow hair loss? Clients should have their scalp reanalyzed to monitor how the products are working. Analysis should be done seasonally to check to see if your scalp or hair is sensitive to weather conditions. You may be prone to a drying scalp in the winter, but have more oils or product build-up in the summer, so you want to make sure you are using products that are appropriate at all times. The recheck can be quickly incorporated into your regular appointment. Make a visit soon to a salon that can analyze your scalp and hair and start getting the right products for your head! Once your bathroom contains just a few perfect products, it's time to start on the rest of the house. Cathy Sorace is a freelance writer. She recently got her scalp analyzed at Salon Rage in Southampton. Salon Rage is unveiling its new scalp analyzing scope this month. Donna Straff is the Owner and Jill Roggio is the Director of Operations of Salon Rage; the foundation of the salon is based on client service, education, mentoring and teamwork.
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PhillyFIT I 27
InnerFIT
BREAKING THE TRANCE
on GOLF
Using Hypnosis To Improve Your Inner Golf Game By Todd Stofka
H
ave you ever choked on a short putt that meant so much to you? You wonder how that can happen. So many long putts roll right into the cup when you’ve been playing so badly that you no longer care about the score. And then when you’re having a really good game, in the lead perhaps, you miss the shortest easy one. The reason is quite simple. You knew the important putt wouldn’t go in before you even took the putter out of your bag. This is where using hypnosis to improve your golf comes in. Hypnosis will not help you learn the proper mechanics of the swing. What it will do is help you to transfer that knowledge from your head into your body. Hypnosis will help improve your golf game in the area most golfers struggle with, the mind. Using hypnosis to improve your game can turn out to be the most crucial way to lower your score. Your customized hypnotherapy treatment plan can deal with your individual struggles and limitations.
I went through a period where I just couldn’t pitch near the
green if my life depended on it. I would try to hit down on the ball, accelerating through the swing, visualizing the ball making a beautiful arch and landing right near the pin the way I had been taught. Yet I would decelerate with fear instead of accelerating with confidence, and then I’d watch my ball soar way past the green. At the end of one such frustrating game, while walking back to the clubhouse, I came across stray balls from the driving range. I casually hit one back to the range using my wedge. I was probably thinking to myself, “This one will be perfect now because it doesn’t count.” Sure enough I hit a beautiful pitch. It made a perfect arch and landed right where I aimed. I walked from stray ball to stray ball placing them all perfectly back onto the driving range making beautiful shots. And all with my pitching wedge of all clubs! My hypnotist would be the first to tell you that my body clearly heard the part of my thought that said, “This one will be perfect now because…” Yes, I was so certain I even had a reason. 28 I PhillyFIT
I remember once reading that Marlene Floyd said that one of
the differences with an average player and an excellent player was that the average player looks at the green and thinks, “I’ll be happy to see this one land anywhere on that green.” And then it does land “anywhere on that green.” The excellent player thinks, “This one is going to land right next to the pin.” And it does, land right next to the pin. Most great players are aware of how important thought processes are when playing such a psychological game as golf. But people are only just now becoming aware of the extent to which they can learn to manipulate their own thoughts using hypnosis, thereby lowering their golf score. The reason that hypnosis actually works to improve your golf
game is because it deals with the psychological aspects of the game. A qualified hypnotist can teach you how to control your thoughts, stay focused and not sabotage your own game. A regular golf teacher can only teach your mind what your body must do. But it is the hypnotist who works with you to improve your game and who can teach you how to transfer that knowledge right into your body. Your mind needs to be in tune with what you are trying to do. While some people will blame the clubs and invest in new expensive clubs, it is those investing in hypnosis to improve their game that are finding the key, that vital and fundamental way to lowering their score. Todd Stofka is one such hypnotist working in the Philadelphia region. He combines hypnotherapy with NLP and all the latest techniques. He has been successful in his practice to effectively facilitate exceptional change for people struggling with issues such as sports and executive / business performance. He also experiences much success in using hypnotherapy for weight loss and stopping smoking. Contact Todd at toddd@phillyfitmagazine.com. OFFICE LOCATIONS: Warminster office: Philly Hypnosis, CBHA Central Bucks Health Associates 1250 Old York Rd Suite 102, Warminster PA 18974 Upper Bucks: Philly Hypnosis, Savona Chiropractic, 164 N Main St, Dublin, PA 18917
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PhillyFIT I 29
Not your Average Joe I’m guilty. I’ll admit it. Like many Philadelphians, I’m loyal. I tend to stick to my favorite seafood spots and don’t venture into uncharted culinary waters as often as I should. When it comes to creatures from the sea, it has got to be dead-on perfect. Just the hint of a strange smell or a few pesky bones can really put a damper on the dining experience, especially when you’re shelling out MP moolah.
gories of Italian Mediterranean flavors and fresh seafood with Asian flair. Tucker, who has run Italian restaurants in Philadelphia for over two decades, has created a menu that will make you thankful that you strayed from your A-Table at The Palm. Expect simple treatments with a flavorful kick and satisfying contentment. Tucker personally goes to the fish market each day to purchase prime selects.
Well, this year, one of my resolutions is to cut up all my short lists of personal faves and make entirely new ones. Sometimes you wanna go where nobody knows your name! Sometimes you want to take your tongue off-roading. When the Pompeii sign came down and the Joe Pesce sign went up at 1113 Walnut Street I raised a brow. “Holy Scorsese!” Goodfellas? Raging Bull? My Cousin Vinnie? Who knew one of my favorite actors was also a restaurateur!? Well, he isn’t. Pesci is an actor – “Pesce” means “fish” in Italian. My bad.
I remember the smell of garlic wafting through the air when ever I passed Pompeii. In my mind, that translated to garlic with butter and pasta and I knew that meant an additional thirty minutes on the treadmill for every fork-full of scampi (don’t even get me started on my cream sauce rant). So I sort of pushed it out of my head. But now, gone too are many heavier Italian dishes, in favor of lighter flavors and healthier dining. Speaking of healthier, this is an ideal spot to get your Omega-3 fix.
Forget Joe Pesci – John Tucker is the Philadelphia star chef bound to get nominated for best dishes. John and brother, Robert Liccio, are turning out award-winning and innovative entrees in the cate30 I PhillyFIT
Omega-3 is an essential fatty acid, which means that it can only be acquired through nutritional intake; our bodies do not produce it. Its main and most absorbable source is fish oil. The American Heart Association recommends eating fish (par-
ticularly fatty fish) at least two times a week. Fish is a good source of protein and doesn’t have the high saturated fat that fatty meat products do. Fatty fish like mackerel, lake trout, herring, sardines, albacore tuna and salmon are high in two kinds of Omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). My advice? Skip the breadbasket and the dessert – the deadly bookends of any restaurant experience. Instead, blow your calories on substance. That means not drinking your calories either so stick with water and lemon or one glass (let me repeat that, one glass) of red wine (It’s the most heart-healthy alcohol. The skin and seeds of red grapes contain a type of antioxidant called flavonoids. It’s believed that flavonoids help your heart by reducing LDL (bad) cholesterol, increasing HDL (good) cholesterol and reducing blood clotting). Start with the Arugula Salad --- Baby Arugula, Kalamata Olives & Cherry Tomatoes tossed in a Lemon Vinaigrette topped with Shaved Parmesan. Most of the Appetizers have one deadly ingredient that jettison them from my list of figure friendly recommendations. Maybe opt for
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In a word, the main dishes are succulent. Try the Tuna Sambuca —Blackened Tuna Steak seared and topped with Kalamata Olives, roasted peppers, mushrooms and onions in a tasty Sambuca Sauce that will have you wishing is was acceptable to lick you plate. We also adored the Pesce Combo priced right at just $23.00. It’s a heaping quantity of the ocean’s treasures – Broiled Tilapia, huge scallops and jumbo shrimp dusted with seasoned breadcrumbs and fresh lemon. The Crab Cakes are simply amazing. They are made with Colossal-sized crabmeat and no filler! They are also priced incredibly at only $25.00 (You get two huge ones… take one home!) They are better than most I’ve had in this city and you could just tell they’re made with love. Most entrees come with a lovely veggie combo (asked for them steamed, not sautéed in butter).
nhs0508
a pasta dish instead of an appetizer. We like the Shrimp & Broccoli Rabe (We actually asked for more Broccoli Rabe and less Gemelli pasta and the chef delivered! He also cut back on the Olive Oil.) Very nice!
Overall, I think Joe Pesce is a great destination for a special occasion or just dinner out with your honey. Jazz music plays in the background of this contemporary spot and thereare plenty of hot young male Italian servers (which makes me happy). I always like my meals served with a side of Ralph Macchio types. Joe Pesce (1113 Walnut St. Philadelphia, 215-829-4400) is open for lunch from 11:30 a.m. to 2:30 p.m. Monday to Friday, dinner from 4 p.m. to 10 p.m. Monday to Thursday, 4 p.m. to 11 p.m. Friday and Saturday and 3 p.m. to 11 p.m. on Sundays. Reservations are suggested. Don’t miss the “Four for Four” happy hour – four days, $4 appetizers and drinks, starting at 4 p.m. – Tuesday to Friday. Um, hello! This is a no-brainer. A second location recently opened at 833 Haddon Avenue in Collingswood, nestled in the middle of restaurant row.
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Jami Tryer is a freelance writer, who grew up in Margate, NJ., but has been a Center City Philly resident since 1991. She is a partner with Munroe Creative Partners, a well-known graphic design firm, where she is a Senior Project Manager and helps to develop new business. She has been freelancing in her spare time for five years for magazines such as Philadelphia Style where she has reported on trends in beauty, fashion, food and culture. For PhillyFIT, Jami has countered the myth that dining out can be frighteningly fattening in her column. Contact JamiTryer@phillyfitmagazine.com.
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PhillyFIT I 31
NutritionallyFIT
HOW FAST IS YOUR ENGINE RUNNING?
Individual Metabolism Uncovered by John Fairchild
Ever wonder why so many "dieters" go on several diets a year? When will they find that magic formula? When will they find the plan they can stick with for the long haul? Jumping from diet to diet due to the lack of variety, hard to follow meal plans, not getting the guaranteed results and the lack of motivation, can alter one's metabolism greatly. This meltdown of metabolism can hinder future diet strategies. This may keep these people consistently on the look out for that next great successful diet.
This brings us to what exactly is “individual metabolism.� Metabolism is how food is converted into energy. Our body uses this energy to sustain the function of our vital systems such as breathing, brain activity, pumping blood, cell division, regulating body temperature, digestion, filtration, excretion, rebuilding, growth and much more. Food is our fuel to make our system work functionally. If we don't supply the body with what it needs, it will slow down its function (metabolism) to survive. When we go on a starvation diet, typically lower than 500-1000 calories per day, lower than our needs, we interfere with our metabolism. Controlling our metabolism is one of the greatest tools for weight loss. Metabolism is not to be judged as being good or poor. For example, some might say, "My metabolism is shut down." Metabolism is as individual as our fingerprint. The first thing we need to do is to determine what our Basic Metabolic Rate (BMR) is. This is the amount of calories (fuel) that our body needs to maintain an everyday healthy function in a resting state. BMR is like a car engine in idle; it is running but the workload is minimal. There is a basic formula for this: Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years ) Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches) - ( 6.8 x age in years ) Example: Male age 40 - 165 lbs. - 5' 8 " (68 inches) 66 + 1027.95 + 863.60 - 272 = BMR is 1685.55 calories per day This is just the amount of calories the body needs at complete rest without any stimuli such as standing, visual disturbances, auditory disturbances and digestion. BMR increases by the amount of lean muscle tissue one has, the amount of cardiovascular work being done, their build (taller people have a higher metabolism), temperature (cold climate-fever) and the body's hormonal system. BMR decreases with age and the loss of lean muscle tissue. There are a few other factors needed to find out the maintenance level of our bodyweight. BMR is the first component of the total equation. BMR accounts for 60-75% of our total calories needed per day. The next component is our physical activity. Our physical activity is responsible for another 15-30% of our calorie needs (see activity factor chart below). Third, we use calories to chew, digest and convert food to energy. 32 I PhillyFIT
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This process is responsible for 5-15% of our calorie needs. Finally our genetics are responsible for another five percent. Example: Same person as above 1. BMR = 1685.55 2. Moderate exercise program 4 times a week and active work/home environment. Activity Factor Chart Sedentary Lifestyle = BMR X 1.2 (little or no exercise, office job) Lightly active = BMR X 1.375 (light exercise 1-3 days/wk) Moderate active = BMR X 1.55 (moderate exercise 3-5 days/wk) Very active = BMR X 1.725 (more intense exercise or sport 6-7 days/wk) Extreme active = BMR X 1.9 (high intensity daily exercise/sport & physical job or multiple training, i.e., marathon, triathlon, body building, football, etc.) 1.55 x 1685.55 = 2612.60 3. Effect of food intake. Eat six meals/snacks a day (10%) --- we will use our BMR as our intake number (if you eat more than this number will be higher. 1685.55 x 10% = 168.55 + 2612.6 = 2781.15 4. Genetics. 1685.55 x 5% = 84.28 + 2781.15 = 2865.43 total calories needed per day to maintain weight if active lifestyle remains constant. Don't worry if this all seems complicated. There is a medical devise (MedGem) that will do this for you, which will be discussed later. There are some web sites that have free calculators for finding a general BMR available with no obligation such as: www.weightlosscoaching.org/weightlosshomepage/interactivecalculators.html Let's say a person wants to lose weight. We now know that 2865.43 calories a day will keep this person at his current weight of 165 pounds. To lose one pound of weight the body needs to have a deficit of about 3500 calories. This would equate to -500 calories each day for a week. 500 x 7 = 3500. His new intake would be 2865.43 - 500 = 2365.43 calories per day. He would also have the choice to burn off two hundred extra calories per day and only dropping three hundred from his food intake. This light decrease in his caloric intake would not affect his metabolism.
a hard time keeping up with this low caloric intake. The more severe the dietary restriction, the less effect his training will have on using fat as a fuel source. He may also experience fatigue, headaches and lack of sustained energy. These symptoms will inhibit a sufficient workout, thus resulting in burning fewer calories at each workout. The body will also have a difficult time rebuilding lean muscle tissue, which is a great tool to increase your overall metabolism. Dietary intake seems to be needed for exercise and activity to stimulate metabolism. Adequate food intake will always compliment a workout and the body will use the proper energy states during and after the workout. He would probably not be able to sustain this low caloric intake for long. When he goes back to his regular eating habits, his metabolism will take a while to get back to normal, resulting in a caloric intake above his previous maintenance level. This explains some of the yo-yo weight loss dieting issues we have today. The above-mentioned formulas are general and are known to be accurate for about twenty percent of the population. There are more precise portable measuring tools you can use to get your individual measurement. Some hospitals and gyms will have what is termed a MedGem. This is a breathing device that measures your consumption of oxygen---our metabolic fuel. This is the best number to know if you are trying to lose/gain weight. Trying to manage your weight without an accurate BMR is like balancing a checkbook without keeping tabs on your spending. In summary, know where your caloric intake needs to be before you start a realistic and successful plan.
A graduate from Cedar Crest College in Nutrition, John is also a Certified Trainer with the National Academy of Sports Medicine and was the Director of Fitness at several fitness centers on the east coast. He holds a Fitness Expert Certification and has produced and recorded various exercise videos (originator of Kickaerobox) and DVD's. His special interest is in nutritional counseling where he holds an Adult Weight Management Counselor certification with the American Dietetic Association.You previously just saw him as one of the trainers on the Dr. Phil Weight Loss Challenge on NBC and on Entertainment. Contact John at johnfairchild@phillyfitmagazine.com
Let's look at it from another standpoint. His hourly BMR is about seventy (1685.55 divided by 24) calories an hour. If he would cut his calories down to 1500 per day it could affect up to twenty percent of his metabolism. This would put his body at a 56 calorie an hour rate (1344 calories a day). Although he cut his calories by 1365.43, his metabolism slowed down by 341.55 calories per day (BMR was 1685.55 - 1344 new BMR). This would now put him at a caloric deficit of 1023.88 calories per day (calories cut 1365.43 - 341.55 metabolism decrease). At 1023.88 less calories per day, this would seem like a great weight loss plan. Since he is an active person his body will have May/June 2008 I 215-396-0268 I www.phillyfitmagazine.com
PhillyFIT I 33
NutritionallyFIT THE INTERN’S TURN... PhillyFIT Magazines summer intern works hard to uncover what’s shakin’ in our area... It’s not news to anyone that fried foods are very unhealthy. Eating foods regularly that are saturated in grease and their own fat while cooking is an excellent way to jumpstart a heart attack and numerous types of cancers. As a result, many people opt to grill or bake their food as opposed to frying because they believe it is the healthier option. However, recent studies have shown that grilling food can be as much of a nutritional disaster as frying food.
By Alison McNelis
Meat, which consists primarily of muscle tissue, when cooked at an extremely high temperature not only runs the risk of being ruined taste wise, but also depletes the meat of any nutritional value and can actually help produce cancer causing agents to form. According to the June 2007 Harvard Health Letter, amino acids and creatine, both substances found in protein, react with one another when heated to a high temperature and produce heterocyclic amines. These amines consist of cancer causing agents. The Harvard Health Letter also reports that the International Agency for Research on Cancer have classified that several of these agents as possible carcinogens and named on as a very likely cancercausing agent. Reports from CNN.com suggest that in a study published in the Journal of the American Medical Association that there is a link between eating red meat and certain types of cancer. The researchers found a link between an abundance of animal fat and protein, which can have a negative impact on the immune system’s ability to function. However, even in lean meat such as chicken or fish, there is the same risk as in red meat for developing carcinogens on the food when cooked at a high temperature.
temperature for only four minutes. However, food cooked for a long period of time at a lower temperature does not pose as great a risk of developing cancer-causing substances. While nobody has been able to identify how much of a risk eating foods that are covered with PAH’s, the Harvard Health Letter reports that in a study conducted ten years ago, women who ate red meat well-done were over four times more likely to get breast cancer than women who consumed them rare or medium. In 2003, a study concluded that colon cancer risk nearly doubled with high consumption of well-done red meat. “The sense I got from the medical sources I consulted was that it’s worth taking precautions to avoid fat dripping on coals to produce smoke that billows up to envelope the food, for example but that the potential carcinogens in that smoke were a relatively small risk compared with many other risks we know about (and that many of us routinely ignore),” said editor of the MIT Health Newsletter, Kim Schive. While cooking at extremely high temperatures can be dangerous, the other extreme of not cooking meat enough is just as dangerous.
Any method of cooking that consists of using very high temperatures is dangerous, but grilling presents an even greater risk. According to the web site of MIT Medical Health, grilling also exposes food to cancer-causing substances called polycyclic aromatic hydrocarbons (PAH). These are caused from the smoke that rises from burning fat of meat or fish. When the smoke encompasses the food, it exposes it to PAH’s. The amount of time food is cooked at a high temperature is also a factor in determining how unhealthy it becomes. The Harvard Health Letter reported that in an experiment conducted at Lawrence Livermore National Laboratory, showed that meat which cooked for as little as ten minutes at a temperature of 450 degrees F contains twice the amount of heterocyclic amines as meat fried at the same 34 I PhillyFIT
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However, there are a few things you can do to ensure your meat and fish are cooked properly and safely. In an article written by Schive, published on the web site of MIT Health, are a few suggestions to avoid potentially fatal illnesses from cooking improperly:
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Precook Meat in the Microwave
Before baking, grilling, or frying poultry and fish, put them in the microwave to rid them of the juices, which contain most of the dangerous substances. However, be sure to cook immediately after to prevent the food from spoiling.
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Marinate Meat and Poultry
Marinating meats, even if only for a short period of time, can help to eliminate dangerous cancer-causing substances by nearly ninety percent. While it is not known exactly why this helps prevent cancer-causing agents from forming, it has been suggested that marinade possibly develops a barricade against the heat.
ARE YOU COMING? see pages 5
Don’t Grill Frozen Meat
Always remember to thaw! Cooking meat that is completely frozen means that it is going to have to be cooked at a higher temperature for a longer period of time.
Grill Meat in Small Chunks
When cooked in smaller quantities, meat cooks quicker giving dangerous substances less time to develop. It seems as though everytime you turn around there’s a new study that claims something new can give you cancer. However, you don’t have to let cancer ruin your summer barbecues! Just take the extra few minutes to prepare meat properly before cooking. Not only will it most likely taste better, but also it will actually be much more beneficial to your body. While eating foods that are baked and grilled at high temperatures on a regular basis can prove to be quite dangerous, eating a well-done hamburger or steak once in awhile is okay. It’s all about moderation.
Alison McNelis is a senior journalism student at Temple University. She is currently the intern at PhillyFIT and is aspiring to someday work for Cosmopolitan. Contact Alison at Alison@phillyfitmagazine.com.
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PhillyFIT I 35
ExtremelyFIT Many women have a preconceived idea that weightlifting is something only men do and training with weights makes you big and bulky. This idea is partially the fault of TV--usually only the heavyweight classes of men competing at the Olympics or World Championships are televised; and yes, those men are extremely huge and bulky. The female weightlifting classes are rarely televised. Yes, that’s right; the sport of Olympic style weightlifting has women competing in it! And these aren’t all large, muscular women. The lightest weight class for women is a mere 105 lbs (48 kgs).
Olympic style weightlifting consists of two lifts; the snatch, and the clean and jerk. The snatch is performed by the lifter picking up a barbell from the floor to an overhead position in one explosive motion. The clean and jerk consists of two movements; the lifter first lifts (cleans) the barbell from the floor to shoulder level. The lifter pauses the weight on the shoulders before pushing (jerking) the bar overhead at arms length. Both lifts, when done correctly, require tremendous skill, flexibility and explosive strength. The lifts sound somewhat brutish, but when you see them executed by an experienced weightlifter, they are beautiful and fluid---like gymnastics with weights. Unfortunately, Olympic style lifting has really declined in the US since its heyday in the forties and fifties. A couple factors involved in its decline were 1) the introduction of the sport of Powerlifting, and 2) the lack of readily accessible coaches and equipment. The strength sport Powerlifting was introduced in the sixties. Powerlifting consists of three lifts; the squat, the bench press and deadlift. These three lifts are much simpler to perform and required a lot less hands on coaching. Olympic lifting is more technical sport and requires the help of a knowledgeable coach to become proficient at the lifts. It’s also diffi36 I PhillyFIT
cult to find Olympic lifting in gyms around the US as it requires specific equipment including a dedicated lifting platform, flexible bars that spin, and rubber weights called bumper plates. These bumper plates allow the lifter to drop the weight from overhead upon completion (or miss) of the lift. Unfortunately, most gyms aren’t interested in investing in the equipment needed for the sport. Olympic style weightlifting is a great sport for women who are interested in something different from the same old gym workout. It’s also an ideal style of training to help improve or shape the body parts women most want to improve. The sport involves a lot of deep squatting. The legs and glutes get so much work you can’t help but develop strong, toned, sexy legs. Holding and controlling the weight overhead helps develop very shapely shoulders. Female weightlifters don’t resemble bulky, masculine bodybuilders at all, but are athletic, healthylooking women. Weightlifting also helps develop overall flexibility, speed, and balance–like yoga for the adventurous! After explaining how you need special equipment and coaches for the sport, you’re probably wondering how to even get started. First thing to try and find is a coach. The lifts have to be
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ExtremelyFIT
broken down and taught almost like learning how to dance. The lifts are too technical to really learn from a book or from pictures. I’ve seen people who have self-coached themselves through videos of the lifts, but even that is tough as nothing can replace a trained eye. You also need to find a gym with a dedicated lifting platform, bumper plates, and Olympic bars — preferably the lighter women’s bars, designed specifically for a woman’s smaller hands. Luckily, gyms exist locally in both Delaware County (Iron Sport Gym) and in Moorestown, New Jersey (Moorestown Weightlifting Club) with both the equipment and knowledgeable, experienced coaches. These gyms have very active female competitors who absolutely love the sport and style of training. These women and young girls range in age from ten-years-old to fifty plus years. If you’re looking for something new to try, this just might be the sport for you. Steve Pulcinella is a Professional Strength Athlete, Worlds Strongest Man competitor and Owner- Iron Sport Gym in Glenolden, PA. Contact Steve at Steve@PhillyFitmagazine.com
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PhysicallyFIT
A Regular Grooming Routine is Important for Your Pet's Good Health By Val Penstone
Ah, springtime! The trees are budding, the flowers are blooming and your pet is shedding and scratching at fleas. Those clumps of dog hair and tiny parasites should be a reminder that pets' skins and coats need regular attention. In fact, regular grooming is important for your pet's wellness. It will help keep skin and coat healthy and insect-free, and make pet companions more pleasant to be near. The key to grooming for health is regular maintenance. In order to accomplish this, you should do the following:
Weekly:
Brush and comb at least once each week, more often for pets with long hair. For your pet's comfort, use a conditioning and untangling spray before brushing. Do a health check. Brushing and combing is a good opportunity to give your dog a health exam. Check the skin for sores, ticks and fleas. Make sure the inside of the ears are clean and odor-free.
Monthly:
Shampoo about once a month using a shampoo formulated specifically for pets. Never use human shampoo on your pet, because animals' skin pH is different from ours. Always follow with a conditioning rinse. Trim your pet's nails. Clipping them immediately after shampooing, while they are still soft, makes the task a little easier. After a long winter indoors, your pet nails are probably overgrown. Ideally, nails should just touch the ground as your pet walks. If you have a long-haired dog and you have neglected grooming all winter, you may encounter lots of matting and tangles when you brush. 40 I PhillyFIT
If this happens, consider a "comfort clip," it's more humane than tugging and pulling at all those tangles. As long as you start brushing regularly once the coat starts to grow in, it will not end up in tangles again!
Coping with shedding
One of the top questions we get at this time of year is how pet owners can “prevent” shedding. Unfortunately, shedding can't be avoided; it's part of the natural cycle of hair growth. With careful grooming, however, it is possible to reduce the amount of hair your canine friend leaves around the house: 1. Begin with a thorough brushing to remove as much loose hair as possible. Try brushing outdoors on a deck or porch so you don't end up with more pet hair all over the house. 2. Next, bathe your pet. Massage the shampoo in well to loosen the undercoat. Be sure to use a product formulated specifically for pets¾not the family's shampoo. Follow the shampoo with a conditioning rinse. Again, use a product
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specifically formulated for pets, massaging in well and rising thoroughly to remove as much loose hair as possible. 3. Towel the pet to remove excess water, then slowly brush and comb your pet's coat to dry it and remove dead hair. Don't rush this step; it takes time to remove all the dead hair that is loosened during the bathing. If you use a home hair dryer, put it on the coolest setting and hold it away from your pet's skin so it doesn't cause a burn. 4. Finish by combing through your pet's coat with a steel-pinned grooming comb to make sure that all the knots and shedding hair have been removed. To keep your pet's shedding to a minimum, this process needs to be repeated every few weeks. If the prospect of all that effort and shed hair seems overwhelming, you may want to turn to a professional for help. At Best Friends, we offer a procedure called Shedicure that includes not only the steps described above, but also a "carding" technique done with a special tool to remove excess undercoat.
Flea season is here
Second only to shedding is the problem of fleas at this time of year. Aside from the terrible itch, fleas can cause skin infections, hair loss, anemia, and even tapeworm. In fact, the American Veterinary Medical Association reports that flea-related diseases account for more than a third of the total cases they treat in small animals --- like dogs and cats!
The life cycle of the flea explains why they can be so hard to control. A female flea may produce 150 to 300 eggs per week, and one microscopic flea egg can start an entire colony. While the adult flea literally digs into her host, her eggs fall off the pet into bedding, carpet, furniture, yard --- anywhere the pet goes. A larvae hatches from the egg, then wraps itself in a cocoon. It's important to treat your pet regularly with a good preventative. There are excellent, easy-to-apply products available today for preventing flea and tick problems. Your veterinarian or professional groomer can help you select the product that's right for your pet. Val Penstone is Director of Grooming for Best Friends Pet Care, which offers pet boarding, grooming and training services at four locations in the greater Philadelphia area. For more information, call 888-FOR-PETS or visit www.bestfriendspetcare.com. You can contact Val care at PhillyFitmagazine.com.
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PetFIT
The Intern’s Turn
By Alison McNelis
Regardless if you’re an animal lover or not, nobody can help themselves from falling in love when they see a cuddly puppy walking down the street. Whether it’s a kid-friendly chocolate lab or a furry golden retriever, dogs are the most loyal companions you can find. So, where exactly do you go to get such a faithful friend? In the quest to locate the perfect dog, many people automatically search the classifieds hoping to find a breeder with a brand-new litter to sell. However, that isn’t always easy to pinpoint. An easier option is to check out a local pet store. Pet stores have long had the reputation for selling dogs of a lower quality than those straight from a breeder, but that is in fact not always the case. Ray Arabia, owner of Pets Plus, buys dogs directly from breeders. “We act like a spokesperson for breeders because a lot of them don’t want to deal with the public,” said Arabia. The dogs that are sold at Pets Plus are mainly from private breeders and include full-breds as well as mutts. Arabia also pointed out that a lot of breeders are now mixing two
full-bred dogs of different breeds in order to get a dog with the most favorable characteristics. How a puppy is treated before it is sold can have a serious impact on its future behavior. The web site of the Westminster Kennel Club urges potential dog owners to check out the background from where the dog came. “You should visit in person the facilities Puppy By Alison McNelis Love where the puppy was raised, as this will play an important role in the future health and personality of the dog.” Pets Plus takes their dogs’ health and well-being very seriously. Dogs are given vaccinations and there are kennel people available during business hours that help to take care of the dogs by taking them for walks and grooming them. The dogs that are being sold at Pets Plus are well taken care of and are definitely just as cute and friendly as any dog from a breeder. However, before you buy a dog, make sure you in fact definitely want a dog. Arabia described the hardest part of his job is when people bring the dogs back because they don’t realize how much work they are. “Dogs are definitely more work than any other pet,” said Arabia, who always takes the dogs back even though it is hard on the dog. Arabia stated that, “People are going to believe what they want,” in regards to the misconception that dogs from breeders are better than dogs from pet stores. It’s his hope that the news will spread through word-of-mouth from people who have bought dogs from pet stores that there is no difference in the quality of the dog. There are always going to be people out there, whether it’s a breeder or pet store, who do not properly take care of their dogs. Nonetheless, don’t let one bad breeder or pet store turn you off from looking for a puppy that has been cared for properly. Never buy a puppy impulsively because it looks cute. Puppies will go to the bathroom on your living room rug and chew on your brand new leather couch. However, if you truly want a puppy and are willing to dedicate yourself to taking care of it, it will grow out of all of those unfavorable habits and will become an intricate part of your life. The Westminster Kennel Club web site has this piece of advice for current and potential dog owners: “We like to say there are no bad dogs, only bad owners. Have fun with your dog. Love your dog, include them in your life.”
Call
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Alison McNelis is a senior journalism student at Temple University. She is currently the intern at PhillyFIT and is aspiring to someday work for Cosmopolitan.
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By Vicki Wooters
Dog training, like most things, has truly evolved over the last decade. The days of smacking a dog with a rolled up newspaper are for the most part gone. But, how different are some of today's techniques, and more importantly, do they work? While at first glance it may seem like there are endless ways to teach a dog, actually there are just a few. The first is in fact punishment. Over the years the punishments have changed to seem less offensive. But punishment is still punishment. These would include smacking a dog, jerking his leash, squirting him, a verbal reprimand, electronic collars and fences, shaking, throwing something at him, etc. While punishment may sometimes work, I wonder how often it is really needed. Why do trainers tell us to do these things to our dogs? For me, a good rule of thumb would be do first do as little punishment as possible and then as much as necessary to get the job done.
nowhere his person yells at him and squirts him in the face, the eyes. So he may think that maybe he wasn't brave or tough enough. The perceived danger was proven, so will he need to try harder next time to scare the bad dog away? If this story seems familiar to you, then you and your dog might be candidate for reward-based positive training. Reward based training is another way to train your dog. By rewarding something good, and minimizing or ignoring the undesirable behaviors, what we do not want will actually extinguish. Vicki Wooters has been successfully training and evaluating dogs for most of her life. She has earned AKC, Schutzhund and police titles & certifications in obedience, tracking, agility, temperament and search and rescue with the AKC. She is a certified Pet Dog Trainer and a behavior counselor. Vicki writes articles for several magazines and is featured in numerous books. Contact Vicki at vicki@phillyfitmagazine.com.
But, is it possible to avoid punishment altogether? Yes, actually and most times with better results. For example, let's look at it from the view of the dog. Here is little Rex, a Terrier mix recently rescued going for a walk with his new owner. He is new to this area, smelling new smells, seeing new sights, and then he sees a big-pointy-eared dog. This dog looks very similar to the dog that used to pick on him in his old life. Although Rex is frightened, he wants to appear brave to keep that bully away from him and his person. All attention is focused on that imminent danger looming just ahead. Then, boom! Out of May/June 2008 I 215-396-0268 I www.phillyfitmagazine.com
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PhysicallyFIT
S
pring - the most perfect time to spring into shape! The holidays are over, and although they can be most enjoyable, they can also be busy and stressful. Between shopping, partying and decorating, it is easy to lose sight of your fitness and nutrition goals for the New Year. Now is the perfect time to regroup. Maybe you have a trip planned that you would love to shape up for or maybe you just want to fit into your bathing suit more comfortably this year. Whatever your goals may be, there is no better time to achieve them. Spring is in the air!
• Day One- Steady State. · Train at 65-75% of your Target Heart Rate, Zone One for thirty minutes • Day Two- Interval Training. · Warm up for five minutes, obtain heart rate in Zone One (65-75%) for four minutes, and obtain heart rate in Zone Two (80-85%) for one minute continuing this pattern until twenty-four minutes are reached. Then cool down for five minutes to allow your body to recover efficiently.
The Perfect Plan to By Leslie Orlen
First set a realistic weigh loss goal. By now many of us understand that we cannot spot reduce, but want to look and feel fit especially in time for summer. Aim for one to two pounds a week for healthy weight loss. Make a commitment to yourself. Accumulate a minimum of 150 minutes or more a week of moderate to intense cardiovascular activity. The good news is studies say that this can be done in ten minute chunks throughout your days. Be sure to pencil your workouts into your planner. Make this something you would not think of skipping, just as brushing your teeth. Work out moderately to intensely. Start by learning your heart rate zones. Many of us are already in the habit of working out, but are just not seeing results. Get into the habit of taking your heart rate to make sure you are working out at the right intensity. This will help keep you on track to achieve your goals of weight loss this Spring.
Beginner: Try working out at a steady state for thirty minutes continuously. Take (220-age) and multiply that number by .65 and .75-this is known as Zone One. This will give you the range in which you should be exercising. Once you are able to maintain heart rates within this range for thirty minutes consecutively, then you are ready for interval training. (see below)
Intermediate: You have already mastered Zone One, now you are ready for interval training. Start by alternating between two training days. Try to do each of these workouts 1 to 2 times a week. 48 I PhillyFIT
Resistance Training—Try this two to three times a week Beginner: Try a circuit program, warm up and cool down five to ten minutes before and after for extra caloric expenditure. Perform eight to twelve exercises for one set of 12 to 20 repetitions. The last few repetitions should be a little bit difficult. Rest sixty seconds and repeat one to two times. Example: Five minute warm up EFX manual on level one to three. Do squat curl press, walking lunges with medicine ball twist, modified push ups, bent over row lean on ball, single arm side raise sit on ball, concentration curl on ball, supine triceps extension on ball, plank, bridging on ball, REST, Repeat one to two times, five minute cool down EFX manual level one. Intermediate: Try super-setting two exercises back to back for one set of 12 to 20 reps, rest then repeat and move to the next two exercises. Try making your first exercise a strength exercise and the second exercise challenging your stability. This will help challenge your core. Use either on an exercise ball, or try performing the exercise standing on one leg, or on an unstable surface such as with a BOSU, or gliding disc. Example: Ten minute warm-up EFX random on Level one to three. Do squat curl press with step-ups to balance, modified push-ups with chest fly on ball, lat pull down with bent over
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row lean on ball, standing overhead press alternating arms with single arm side raise sit on ball, cable curl with concentration curl on ball, triceps dip with supine triceps extension on ball, and reverse crunch with ball crunch. Do a ten minute cool down on EFX random level one.
Drink plenty of water. Yes, that’s right, six to eight glasses a day. Thirst can often be mistaken for hunger, so drink plenty of water to keep you feeling fresh and hydrated throughout your day. Keep a diary. Remember when you were a little girl and you couldn’t wait to go to bed to write in your diary. Keep the tradition on, it helps to see exactly what you are putting into your body. Log your breakfast, snack, lunch, snack and dinner. Include portion sizes and maybe even start counting your calories. Try www.caroriekin.com.
g into Shape! n i r p S Wake up hungry. Do not eat right before bed, as it is important to make room for the most important meal of the day, breakfast. Sound impossible? Well try drinking a decaffeinated tea before bed instead of a bowl of ice cream.
Leslie Orlen, M.S., is the owner of Bridal Fitness, www.bridalfitness.net, a 12-week online personal fitness and nutrition program for brides. She works full-time at St. Mary Wellness Center as a Fitness Specialist & Group Exercise Coordinator. Leslie has been in the fitness industry for over fifteen years. Contact her at Leslie@PhillyFitmagazine.com
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Have you ever sat in the doctors office, waiting to meet the physician that is going to help you cure whatever ails you..then in to the room they come and suddenly you have found yourself speechless, as the Doctor is FIT and you couldn't help but notice his/her personal level of good health and wellness? Impressed enough to nominate him/her to be one of Philly's FITTEST Doc's? EMAIL US SO WE CAN INTERVIEW YOUR IDOL, AND LET THE WORLD KNOW WE HAVE A PHILLYFIT DOC IN TOWN!
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Advertisement
“Natural Feel"
Breast Enlargement Breast augmentation, one of the most popular plastic surgery procedures performed nationally, can now be done in a way to give women a more natural, softer, and safer result. According to Dr. Robert Skalicky, a board certified plastic surgeon practicing in Bucks County and a member of NOVO (National Leaders in Breast Aesthetics), "Women want to obtain a beautiful body contour that is more natural and less detectable than implants of the past allowed." This natural result can be accomplished with the FDA's release and approval of the new "cohesive gel" breast implants. These implants are composed of a silicone gel that bonds to itself like jello, giving a soft result with less chance of complications. While women still have the choice of using saline implants, the new cohesive gel breast implants allow a more natural result with less risk of wrinkling and rippling along the edge of the breast. In addition, the cohesive gel implant design eliminates the chance of silicone leakage from a potential implant rupture. "There is an increasing number of women selecting cohesive gel implants along with many women changing from their saline implants to the cohesive gel implants," states Dr. Skalicky. While the new gel implants have allowed breast augmentation patients to have a softer feel to the breast, a natural result is still ultimately dependent on surgical technique and the expertise of the surgeon. Dr. Skalicky explains that, "The new implants are a wonderful new device for the plastic surgeon to use; however, breast pocket dissection and implant positioning are still critical to obtain an undetectable and natural look to the breast. The surgeon's skill is just as important as the implant." Dr. Skalicky serves as Medical Director of The Aesthetics Institute in Bucks County, a specialty hospital for all plastic surgery procedures, the first of its kind in the country. "We have created a ‘center of excellence’ for all types of breast, facial and body contouring procedures in a beautiful, confidential, ‘hotel like’ setting. Our patients receive the highest level of surgical expertise in an atmosphere that has eliminated the coldness of the typical clinical hospital environment," states Dr. Skalicky. "Many of my patients feel like they have just spent a few hours at a 5-star, Ritz Carlton like hotel."
Breast augmentation surgery can be performed in one hour and recovery is less than one week. Along with patient "pampering" in the pre-operative time, new techniques have been designed to minimize post-operative discomfort after the procedure. "I have developed new techniques using local anesthetics to significantly reduce the pain during the first few days after surgery," explains Dr. Skalicky. "The goal is to make the entire patient experience as gentle as possible. My patients deserve that." Although breast augmentation is so popular, many patients are now selecting combination procedures in plastic surgery. A patient may choose to have breast augmentation done along with eyelid surgery or nasal surgery for example. According to Dr. Skalicky, "It can be more cost and time effective to combine cosmetic procedures so patients can accomplish several areas of correction with one anesthesia procedure and one recovery period." In this vein, Dr. Skalicky has created a Minimally Invasive Surgery Center in his practice in which new, less invasive techniques have been designed to offer patients smaller surgical procedures to correct other areas of aging. These procedures consist of mini-facelifts, eyelid lifts, browlifts, mini-rhinoplasty, spot liposuction, wrinkle removal (Juvederm), and Botox. These techniques allow patients to correct areas of sagging skin earlier in life with minimal recovery. It has become a large part of Dr. Skalicky's practice. "My patients want to reduce the signs of aging at an earlier age but without long incisions, without long recovery, and without long downtime from work. Many of these techniques can be performed with local anesthesia or minimal sedation." Dr. Skalicky offers private, complimentary consultations for all cosmetic procedures and has offices in Bensalem and Newtown, PA. He can be reached through Bucks County Plastic Surgery Center at 215-633-3470 or 215-702-8600.
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The doctors told him he had a 10% chance for survival. Most twenty-one-year olds are excited about going to the bar for the first time, being independent and finally out on their own. Johnny Quinn was no different. He was young and excited about being done with school---ready to enter the real world. However, Johnny’s world came to a drastic halt. After being paralyzed from a motorcycle accident in 1998, John suddenly had more important things to worry about than looking for a job and finding money to go out to the bar every weekend. Johnny Quinn was riding his motorcycle on his lunch break. He had been out the day before on his motorcycle just riding around for fun and not being particularly careful. Now that he was on a time constraint because of his lunch schedule, John wasn’t out on a crazy joyride, but rather simply trying to get frompoint A to point B. The next thing John knew he was in the hospital. He had slammed into the side of a minivan and had broken two femurs, an arm, a jaw, and injured his head and spinal cord. The spinal cord injury left him paralyzed from the waist down and John didn’t remember any of it. 54 I PhillyFIT
After being told by his doctors that he had a ten percent chance of survival, Quinn beat the odds and pulled through. However, it wasn’t easy. After being in an intensive care unit for one month, and a rehab facility for two months where he was taught how to care for himself, John was finally able to go home. For the first year at home Quinn felt depressed and didn’t do much. He was extremely despondent at first, but a great family and network of friends really helped. Even though Quinn wasn’t particularly motivated to do much of anything, he eventually made the decision that he couldn’t spend the rest of his life being depressed and hanging around the house. Both of his brothers were always into sports and were personal trainers. John
By Charles Peeples
had gone to the gym occasionally before his accident but it was never something to which he was entirely devoted. He decided to hit up the gym with his brothers to try to get some of his strength and weight back that he had lost over the past year while recovering. The owner of the gym,
Johnny Quinn was just a typical twenty one-year-old when his life was altered forever during a quick spin over his lunch break. and bodybuilder, Robert Caltabiano, introduced himself to Quinn and offered to help him out any way that he could. John began training with Caltabiano and after awhile began to feel normal again. After working out for nearly two years,
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Caltabiano encouraged Quinn to consider getting into bodybuilding. He showed John magazines with stories devoted to wheelchair bodybuilding. A bit hesitant at first, Quinn decided to give wheelchair bodybuilding a shot. Quinn entered his first competition in 2002. To train for the event, he worked out religiously and drastically changed his diet. Remarkably, John won first place in his division in the 2002 NPC Junior National Wheelchair Championship. He continued to train and found much success in the world of bodybuilding. Life was finally starting to turn around and Quinn no longer felt defined by his paralysis. However, John was dealt another drastic blow in November 2004 when he was involved in yet another a serious crash. Quinn, who was not wearing a seatbelt, wrecked his car into a pole and landed himself back in intensive care with two broken ankles, facial fractures, and a broken jaw for the second time. He was forced to miss the 2004 Nationals because of his numerous injuries.
believes he wouldn’t have achieved any success if it hadn’t been for his strong belief in God. “My faith in God has truly brought me to where I am today.”
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 Nationally-Certified Personal Trainer, he is a Nationally-Certified Massage Therapist (www.yourlocalpersonaltrainer.net). Contact him at Charles@PhillyFitMagazine.com
Angry and frustrated, Quinn once again turned his attention to God. “By giving God first place in my life, everything else fell into place,” said Quinn. Not only did I look to Him for strength to recover from a serious automobile accident for a second time, but also for help in dealing with paralysis on a daily basis. Eventually Quinn healed and he began to turn his attention towards the 2005 Nationals, where he went on to place second in the lightweight division in the NPC Junior National Championships. Although it was technically the off-season for Quinn after the 2005 Junior Nationals, he quickly turned his attention to the 2006 National competition. Typically, training begins sixteen weeks before a competition and involves a rigorous diet and exercise routine. Taking in extra calories is essential for bodybuilders and Quinn accomplishes this by eating six meals a day, which consist of plenty of protein and amino acids. Extra time in the gym is also imperative. Because his paralysis starts in the middle of his torso, John has to give special attention to working his abdominal muscles. He utilizes a muscle stimulator which is effective in helping him get some definition in this area. John’s hard work paid off when he placed second in the light-heavyweight division in the 2006 Wheelchair Nationals. It has been five years since Quinn began training and he has won numerous titles in various competitions. However, John’s new goal was to win the overall title in the 20 2007 competition. After training for a year, he traveled to New Orleans in July for the National Competition. He achieved his goal by winning top honors by not only winning first place in the light-heavyweight division, but also by placing first in the men’s overall competition. Johnny Quinn was just a typical twenty-one year old when his life was altered forever during a quick spin over his lunch break. While it was certainly rough getting used to being confined to a wheelchair, Quinn made the choice to not spend his life feeling sorry for himself. Eating properly and working out regularly were necessities in becoming the 2007 Champion. However, Quinn May/June 2008 I 215-396-0268 I www.phillyfitmagazine.com
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High Intensity Training By James C. Smith
High Intensity Training, or H.I.T., refers to a type of resistance training exemplified by one set of an exercise where an individual reaches momentary muscular failure. Multiple sets can be utilized when necessary. A basic concept behind resistance training is there are three main types of skeletal muscle contractions: concentric, eccentric, and isometric. A concentric muscle contraction refers to a contraction where the muscle shortens. An eccentric muscle contraction refers to a contraction where the muscle lengthens. An isometric muscle contraction refers to where the muscle is momentarily held in its contracted state. Every repetition in the H.I.T. system is performed in a controlled and deliberate manner, working all three of these muscle contractions and performed through a full range of motion. This enables the athlete to recruit the maximum amount of muscle fibers found within a given muscle group and also eliminates the aid of gravity and momentum in a movement, allowing the muscles to perform the work.
The most important aspect of any type of training whether it be speed or strength training is injury prevention. Coaches should not only focus on technique in speed drills and strength movements, but also educate athletes on how to perform these movements efficiently from a bio-mechanical standpoint. H.I.T. goes along very well with from an injury prevention perspective. Jeremy Scott, Assistant Strength and Conditioning Coach/Speed Coach, for The Pennsylvania State University, states, "High Intensity training stresses the importance of controlled repetitions. Controlled repetitions will accentuate the tension placed on the muscles involved in a given movement, especially in the eccentric contraction. Eccentric contractions help strengthen tendons around a joint leading to a lower risk of injury. Negative repetitions, or lowering a weight as slow as possible, is often implemented to further develop the eccentric component. This concept, along with the previously stated controlled manner, in which the exercise is performed promotes proper technique and greatly decreases the likelihood of injury in strength training and in physical activity. Also, flexibility gains are reached from the muscle groups moving through a full range of motion in this controlled manor which decreases the risk of injury. A problem seen in the strength training community, especially with adolescents, is muscular imbalance. Far too often do athletes concentrate on strengthening their anterior muscle groups and do not take the time to properly develop their posterior muscle groups. Unfortunately, many of our high school athletes are on resistance training programs outside of our facility that consist primarily of multiple sets of bench press and squats and may not involve any sets of pull downs or leg curls. When the ratio between anterior and posterior muscle groups are grossly disproportioned, the likelihood of injury increases immensely. "At Penn State, muscular balance is promoted in our high intensity workouts. We do not overemphasize one movement over another," says Jeremy Scott.
Rest is another important and essential part of High Intensity Training. Most H.I.T. routines incorporate the entire body. The routines are kept brief, usually between forty and sixty minutes. Since so much work is being done during this duration, and is done at a high intensity, rest between workouts is vital. A large amount of athletes are relatively active throughout the year and overtraining is a constant concern. By using various levels of training, most athletes can avoid injuries and over training symptoms. Athletes can have various goals for training and this particular type of training helps to create a more athletic physique. H.I.T. incorporates both the aerobic and anaerobic energy systems. In a given resistance training session, an athlete is working their muscular strength, muscular endurance, as well as their cardiovascular system. This combination gives many athletes their ideal results for their specific sport or training goal. There are many debates to which resistance training philosophy is the best for performance enhancement. A well-rounded coaching staff uses a culmination of many different philosophies that will produce the most relevant results for individual athletes. Strength coaches should recognize that different athletes have different body types and their fast twitch to slow twitch muscle-fiber ratio also differs. Where one athlete excels in explosive Olympic lifts, another may excel in H.I.T. It is the job of the Sports Performance Coach to evaluate each athlete and set forth an exercise prescription that tailors to the strengths and goals of the individual athlete. James Smith Med, USAW, SPARQ Trainer. Sports Performance Director, Velocity Sports Performance Warminster & Hatfield. Contact James at james@phillyfitmagazine.com
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The New Moon in TAURUS on May 5th brings an opportunity to set a positive intention regarding whatever you value most in the physical world. Take a moment to ask yourself how to bring in your heart's desire, whether it's a relationship, an artistic or business desire, increased abundance or better health.
By Elizabeth
MAY 2008
Joyce
The Full Moon in SCORPIO on May 19th brings a time of letting go. The appearance of the second Scorpio Full Moon of the year is the second big chance for you to release emotional garbage and clear out any sludge from the bottom of your emotional resentment pit. TAURUS: Polarity: Feminine Sign: Fixed Element: Earth Planetary Rule: 2nd House/Venus Body: Neck and Throat FOCUS: I have.
The Personal Signs Aries
(3/21 - 4/20)
Communication is a challenge now, especially on the job. Mercury turns retrograde on May 26th which will confuse matters even more. Be sure to confirm deadlines, clarify tasks and double-check all of your written work. Take nothing for granted. Otherwise, you may wind up taking the blame for someone else's mistake. Your social life moves into high gear after May 9th. That's perfect for outside sports activities with friends as well as passionate moments with your partner in the evenings. If you're looking for love, your wish could be fulfilled by the end of June. Try to find some time in your busy schedule for your exercise routine, a favorite hobby or to spend more time with your kids. Business and personal relationships are spotlighted at the Full Moon. Some will be positive, others less so. The lesson here is to meld and blend your needs and interests with the other person's through compromise. That could be tough at times, especially with Mercury retrograde, but give it a try anyway. May has all of the potential to boost your bank account. That's the good news, but expect many frustrating delays and postponements of schedule after the 26th.
Taurus
(4/21-5/21)
You will have several challenges and hurdles to jump over both in early and late May, and Mercury adds to the boil by turning retrograde on the 26th. Be sure to check all documents carefully, pay all of your bills on time and double-check that all payments have been received. Also try to postpone any major purchase, especially appliances and
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electronics. You, Taurus, are this month's primary light spot with all the popularity and confidence that come with it, and the New Moon shines in your sign. May plays a priority, but also exercise, business and family goals. Put your goals in writing around your birthday time and read them all year, to help them begin to manifest. You can add to the list as you go along. Set your goals and then give it your all with the help of your determination and common sense. You are at your most charming and charismatic. Besides being an ideal time for love, people seek your attention and favors and are delighted to help with anything you ask for. If you can take a long weekend off, plan a romantic getaway with your partner. When you travel with friends be alert for admiring glances. Smiling back is a good exercise and warms your heart muscles. Organization will help your success ratio, as will clarifying tasks before you begin. Go to the source rather than taking a co-workers word for anything. Someone could mistakenly or purposely give you the wrong information at the Full Moon.
Gemini
(5/21-6/20)
Personal progress will be slow at best in May, Gemini. Family and/or roommate relationships will frustrate you at times. Time to make some time to meditate and begin to work on your inner selfrenewal. This will help you to be at your physical best as May unfolds. Read a good book, catch up on your rest and sleep and just relax. If it's been awhile, get yourself a health check-up and be sure to stick to a nutritious, healthy diet. After the New Moon on the 9th, you will step up the pace and meet new people as you go about your daily routine. If you're interested in a new romance, get acquainted with neighbors or give in and agree if a matchmaking relative wants to set you up. Expect your work life to be hectic the first two weeks in May. Finances remain status-quo, and
you could find some bargains for personal items after Mercury turns retrograde on the 26th. This is not a month to buy a home, car, computer or make any big-ticket purchases. With Mercury turning retrograde, you can expect further delays and indecisions in your personal life. To add to all this, household appliances could act up or create some mechanical problems. You'll want to keep them in the best repair and check them from time-to-time. Back-up everything on your computer every night!
Cancer
(6/21-7/22)
Leo
(7/23-8/22)
May is the month to take some time out to enjoy your own company. You may trigger some worries and regret as your thoughts turn inward. Be realistic about your concerns and seek information and guidance as how to help resolve them. This effort may extend into next month because Mercury turns retrograde on the 26th. May is a great month for travel with your friends and/or partner. If you can manage the time, take a romantic cruise or one designated for singles. You can make some fortunate contacts this month, when people become your lucky charm! You may also want to get more involved with a club or organization that can help you connect with others. May brings a good influence on your bank account because you'll be extra motivated to make money. The opposite could also be true. Impulsive spending could cancel out the potential for gain. Use your credit wisely. You are more likely to get your raise toward the end of June rather than this month.
May could feel a lot like January except for the weather. That persistent feeling of being stuck will last through May 14th. However, there are some patches of blue among the clouds which can ease some problems and give you the chance to capitalize on events that occur. You may be feeling more withdrawn this month and want to step out
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of the spotlight for a time. Even though you are busy you will get the emotional support you need to pull back and get revitalized. You can get some help for the tasks that require some vigilance while you get out from under the pressure. Emotional and helpful support comes from family and business ties alike. The most valuable thing to you now is that others have faith in your goals. Your challenging days are May 4th and the 15th and May 22nd. It may feel as if you are starting over, but there is way more to it than that! You may need to broaden your perspective and take a look at the whole picture. The fact that you are stuck now began for you in May 2000. Just as you know what goes up must come down, and it has, you also know that you will return to the top in a new and better way. Around May 4th you may feel a bit of relief, but the best part is knowing that your real freedom is less than two months away. It will coast to a downhill to complete this year's enterprises, which will be fully integrated into your life by the end of the year.
Virgo
(8/23-9/22)
May is a time to schedule for some days off and emphasize on your physical well-being with daily rest and relaxation. Despite what you might think, it's good for you and your health to call a halt to hard work in favor of rest and play. This is the month to take a well-deserved vacation trip. Early in the month is your best bet because your life promises to be hectic the last ten days of May. Opt for several long weekends at nearby locations that are old favorites and where you know you can unwind. You might enjoy a weeklong spiritual retreat or seminar conference where you can mix some fun with learning. May brings you a bonus regarding relationships. You are sure to have several opportunities to meet people and socialize, which will increase your odds to finding romance. Some of you may make plans for lifetime togetherness. You could also make a fortunate new business contact. Your work life may be less satisfying than usual in early and late May. Delays and frustrations are likely after Mercury turns retrograde on May 26th.
Libra
(9/23-10/22)
If you have any kind of choice whatsoever, postpone any sort of travel until late June. Early and then again late in May it will be difficult to track down information, and some decisions will be forced to be put on hold---much to your frustration. This is a good month to re-do a room in your home, or give your place a thorough cleaning or clean-out. Your discards could produce a profit at a yard sale or consignment shop. You might even find a treasured possession that you thought was long gone. Your summer social season takes off after the 9th. Friendships, get-togethers and outings will fill your weekends and evening hours through the end of June. You will have many opportunities to widen your circle of personal and business contacts. Someone you meet mid-May could turn out to be a valuable networking contact mid-July. Money matters are in focus all month, and the odds favor a net gain again this month, with less chance for extra expenses. You'll want to splurge at times, possibly on home furnishings or electronics. Go for it if you can afford it, but read the fine print and return policy, and consider that extra warranty.
Scorpio
(10/ 23-11/22)
Money matters are your May hotspot, Scorpio. Extra expenses are likely, especially at month's end. At times, all through the month, you will experience a budget crunch. More importantly, though, is when Mercury turns retrograde on the 26th. Mix-ups, errors, and missing payments are all possible, so you will need to stay on top of personal and family finances. Be sure to check your credit report after mercury turns direct in June. At the Full Moon you'll feel empowered, confident and determined. You are a bit psychic, and will be gaining some insights to other people, especially those close to you. Emphasize compromise and go out of your way to do all you can for family and friends. Personal relationships will be as heartwarming in May as they were in April. The New Moon on May 5th focuses on loved ones and it encourages you to enjoy many carefree evenings and weekends of togetherness. Some of you Scorpios will fall deeply in love or make a lifetime commitment. Last month's stressful work pace will ease and you will gain some recognition. You will have many opportunities to showcase your work skills and talents for the decision-makers. Make the most for each and every one because what you do now will bring you gains this summer.
Sagittarius
(11/23-12/21)
May features this year's second Full Moon in Scorpio, giving you a second chance to commit to your physical well-being and a healthier life-style. You also will need some extra sleep and daily relaxation to counter-act stress. Translation-it's vacation-planning time! You may want to wait until late June to lock in your reservations, as Mercury retrogrades on May 26th. Relationships will be positive, but you will need to be especially tactful and clarify your words in the days approaching Mercury's three week shift. If April didn't produce your desired career results, or even if it did, the New Moon on the 5th offers you another opportunity. You have very favorable planetary aspects during the first three weeks. There is a possibility of a clash with the boss or higher-ups at month's end, as well as a need to carefully fulfill your responsibilities. Double-check all details several times.
Capricorn
(12/22-1/19)
If you want to travel or have to make a business trip, try to do so mid-month as the beginning and end of May could cause you conflict and delays. The same applies if you need to take an entrance exam or apply for admittance, or scholarship or loan for college. You'll see more possibilities than problems wherever you look this month. With this year's second Jupiter-Uranus conjunction, you will develop a lucky way with words as well as clever, creative, innovative ideas. You'll be able to see and correct what others miss. May is one of your best social months of the year, Cap. Recreation, outdoor sports and romance are ideal. At the Full Moon on the 19th, make plans for outings, gettogethers with friends and new friendships. With this energy flowing all month you have many visits and sharing with long-term pals and meet some new people as well. If you're searching for your soul mate, a friend could introduce you to your match. Your workload will gradually pick up as March moves along. Be sure to double-check all you do in the days leading up to and while
Mercury is retrograde for three weeks, beginning May 26th. Mars changes signs and moves into Leo at month's end. Expect to see your financial gains in June.
Aquarius
(1/20-2/18)
Pisces
(2/19-3/20)
Home is where you want to be at the New Moon on May 5th. Find out if you're physically fit as you begin some new domestic projects. Do you have extra energy or do you become tired and achy? Get started then on your physical exercise and proper nutrition habits. The first and last weeks in May are the best for entertaining your friends. You'll have many opportunities to visit old friends as well as stir up an old romantic interest. It might be mid-June before you can start up again or get better re-acquainted. If you are house-hunting this month, you will find the perfect place. Be sure to sign that lease or mortgage before Mercury goes retrograde on the 26th. Be very cautious with investments. Think long-term instead of shortterm. You'll be hopping and in the career spotlight the first two weeks in May, so make your mark and save your funds to last you throughout the summer months. You'll be a standout in all you do. Your children, their activities and your own leisuretime could stretch your budget later on in the month. Compounding the issue is Mercury turning retrograde on the 26th. That means you can expect this month's lingering effects to extend into June. Save where you can with low-cost and free activities.
Your interests begin to increasingly turn to the domestic scene throughout May, Pisces. With this comes thoughts of redecorating or remodeling your home. This month is great for planning, but not action, because Mercury turns retrograde on the 26th for three weeks. In the meantime, window-shop for ideas and techniques while incorporating your partner's ideas with your own. You're motivated on a quest for information and knowledge at the New Moon on May 5th. Take a couple of day trips or manage a weekend away if you have the time. Better yet, gain some new how-to skills before you move forward with home improvements. Also, make sure you're physically fit and up to the job. Communication is your strength now and you are very charming with your words. Carry this positive energy into the Mercury retrograde phase as family and partnership relationships will be a challenge then. This can be overcome with talk and compromise. You're more interested and involved with work after May 9th and this will continue into June. You have the potential to increase your income over the next three months, Pisces. Give work your all and turn in an impressive performance every day.
Elizabeth Joyce was born with a psychic gift which she used to help mankind. She is a radio and TV personality, recently appearing on "The Psychic Detectives" on Court-TV, as well as "Unsolved Mysteries." Named as one of "The World's Greatest Psychics" (Citadel Press), Elizabeth gives readings all over the world as well as teaching classes in developing your intuition and psychic sensitivity on a regular basis in Doylestown. Contact Elizabeth Joyce at visions_of_reality@verizon.net.
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May/June MAY 2 RELAY FOR LIFE OF PHOENIXVILLE Road/trail running. Time: 6pm Place: Phoenixville, PA Web: www.relayforlife.org RELAY FOR LIFE OF SOUTHERN CHESTER COUNTY Road/trail running. Time: 3pm Place: Landenberg, PA Web: www.relayforlife.org
MAY 3 URBANTREKKERS PEDAL FOR PROMISE 2008 Road cycling, 6-51 miles. Time: Noon Place: Glassboro, NJ Web: www.urbantrekkers.org DELCO SUICIDE PREVENTION 5K RUN/WALK Time: 9:30am Place: Ridley Creek State Park, PA Phone: 610-558-8100, ext. 118 Email: ellen_chung@elwyn.org Web: www.delcosuicideprevention.org UNIVERSITY CITY 5K RUN Time: 9am Place: Drexel University, Philadelphia, PA Phone: 215-895-2793 Email: rfk27@drexel.edu Web: www.univcity5k.org
MAY 4 HIGH ROAD CYCLES TRANSITION CLINIC WITH TODD WILEY Multi-sport (duathlon/triathlon). Time: 8am-11pm Place: Doylestown, PA Email: nathanp@highroadcycles.com Web: www.highroadcycles.com BLUE CROSS BROAD STREET RUN 10 miles. Time: 8:30am Place: Philadelphia, PA Email: bsrhelp@aim.com Web: www.broadstreetrun.com WALK MS: PHILADELPHIA 4, 6, 8 miles. Time: 9am Place: Philadelphia Art Museum, Philadelphia, PA Phone: 1-800-883-WALK Web: walk4MS.org WALK MS: NEWTOWN 4, 8 miles. Time: 9am Place: Tyler State Park, PA Phone: 1-800-883-WALK
calendar of events
Web: walk4MS.org
Web: www.bucks5kseries.com
WALK MS: LANSDALE 6 miles. Time: 9am Place: North Penn High School, Lansdale, PA Phone: 1-800-883-WALK Web: walk4MS.org
SUN WALK/5K RUN Benefits the Melanoma International Foundation. Free screenings by dermatologists 9am-noon. Time: Register 9am; start 10am Place: Villanova University, Lancaster Avenue, Villanova, PA Phone: 866-463-6663 Web: Register online at www.safefromthesun.org
WALK MS: MEDIA 6 miles. Time: 9am Place: Ridley Creek State Park, PA Phone: 1-800-883-WALK Web: walk4MS.org WALK MS: VALLEY FORGE 5 miles. Time: 9am Place: Valley Forge, PA Phone: 1-800-883-WALK Web: walk4MS.org
MAY 7 TRAIL RUNNING SERIES #1 5K Time: 7pm Place: Pottstown, PA Email: morrisd1@aol.com Web: www.midatlanticevents.com/CCTrailReg.htm
2ND ANNUAL STUPPY 5K Time: 9am Place: Swarthmore College Track, PA Phone: 610-544-4555 Email: vd.tcdn@gmail.com RUN FOR ALD 5K Place: Haddon Heights, NJ Web: www.lmsports.com
MAY 10-OCT. 26 BUCKS COUNTY RIVER COUNTRY Paddle sports (kayaking/canoeing/rowing/rafting). Place: Point Pleasant, PA Email: info@rivercountry.net Web: www.rivercountry.net
MAY 17
RELAY FOR LIFE OF STRATH HAVEN ROAD/TRAIL RUNNING. Time: 3pm Place: Wallingford, PA Web: www.relayforlife.org
GREAT URBAN RACE PHILADELPHIA Time: Noon Place: Philadelphia, PA Phone: 800-487-6817 Email: info@greaturbanrace.com Web: www.greaturbanrace.com
RELAY FOR LIFE OF UPPER MERION Road/trail running. Time: 1pm Place: King of Prussia, PA Web: www.relayforlife.org
THE ROTARY 100 BIKE TOUR 25, 50, 64, 100 miles. Place: Burlington, NJ Phone: 609-234-7858 Email: rlprinter@comcast.net Web: www.rotaryburlington.org
MAY 10
PINE BARRENS SPRINT DISTANCE TRIATHLON Time: 9am Place: Atison Lake Recreation Area, Atison, NJ Phone: 609-472-2261 Email: info@pinebarrenstri.org Web: www.PineBarrensTri.org
MAY 9
SCU QUAD COUNTY METRIC Road cycling: 10-76 mi. Time: 8am Place: Green Lane, PA Phone: 215-234-0170 Email: centuries@suburbancyclists.org Web: www.suburbancyclists.org SERTOMA STRUT 5k and Fun Run. Food, gift baskets and a mountain-bike giveaway for a worthy cause! The money goes to scholarships and aids for the hearing-impaired. Time: Register 8:30-9:45am; race starts at 10:15; Fun Run starts at 9:30 Place: Central Park, Wells Road, Doylestown, PA Phone: Doreen Vanselous, 610-847-2451 Email: dvansel@bucksiu.org
PERKIOMEN VALLEY SOJOURN Paddle sports (kayaking/canoeing/rowing/rafting). Time: 9am-3pm Place: Schwenksville, PA Phone: 610-287-7401 Email: info@hiddenriveroutfitters.com Web: www.hiddenriveroutfitters.com INTRO TO CANOE Place: Schuylkill River, Philadelphia, PA Email: danayaks@yahoo.com Web: www.philacanoe.org BERWYN VICTORY 5K Road/trail running. Place: Berwyn, PA Web: www.berwynveteransmemorial.com. KENNETT RUN 2008 Road/trail running 5k. Time: 9am Place: Kennett Square, PA Phone: 302-651-8478 Web: www.kennettrun.net ONS FOUNDATION 5K & 2.5K Road/trail running. Place: Philadelphia, PA Web: www.ons.org 2ND ANNUAL BREAKNECK FIVE-MILER FOR FAS Road/trail running. Time: 9am Place: Sewell, NJ
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Phone: 856-285-6157 Web: www.raceforum.com
RELAY FOR LIFE Road/trail running. Time: 10am Place: Downingtown, Malvern, Ambler, Collegeville, PA Email: spressman@b-p.com (for Ambler) Web: www.relayforlife.org
MAY 18 TRACEY BIRNHAK MEMORIAL 5K RUN & WALK Cost: Race registration before May 13 will be $20 and $25 after, including the day of the run. Walkers, $15. Mail advance registrations to: Hero Run, Philadelphia Fire Department, 240 Spring Garden St., Philadelphia, PA 19123. Write checks to Hero Thrill Show Inc. Time: register at 8:30am; start at 10am Place: Memorial Hall, 42nd Street and Parkside Avenue, Philadelphia, PA Phone: 215-686-1383 Web: www.herorun.org or www.wwphl.com GREATER PHILADELPHIA TOUR DE CURE Road cycling. Place: Warrington, PA Phone: 1-888-DIABETES Web: tour.diabetes.org CHESTER COUNTY CHALLENGE FOR CANCER Road cycling: 5, 10, 25, 50 or 63-mile loops. Place: West Chester, PA Web: www.cccride.com BONKERS METRIC Road cycling: 18, 35, 50 or 65 miles. Place: Ridley Creek State Park, Media, PA Web: www.dvbc.org 6TH ANNUAL YOGA UNITES FOR LIVING BEYOND BREAST CANCER Time: 8am-noon Place: Philadelphia, PA Phone: 610-645-4567 Web: www.lbbc.org BASIC RIVER CANOE Place: Schuylkill River, Philadelphia, PA Email: danayaks@yahoo.com Web: www.philacanoe.org PHILADELPHIA SPRING REGATTA CANOE AND KAYAK RACE 7 miles. Time: Noon Place: Philadelphia Canoe Club, Philadelphia, PA Email: chairman@swanboat.org. 22ND ANNUAL PHILADELPHIA VIETNAM MEMORIAL SOCIETY RUN Road/trail running: 5, 10k; 3-mi. walk. Time: 9am Place: Philadelphia, PA Phone: 856-461-6637 Email: williamcrean@comcast.net Web: www.pvvms646.org Philadelphia Bar Association 5k Charity Run & Walk Time: Noon Place: Philadelphia, PA Email: esmarzluf@crbcp.com
MAY 19 MAIN LINE CHAMBER FOUNDATION GOLF CLASSIC All proceeds benefit the Chamber Foundation's scholarship fund for highschool students, volunteer firefighters, EMT and community projects. Time: register at 10am; start at noon Place: White Manor Country Club, 831 Providence Road, Malvern, PA Phone: 610-637-6232 Web: www.mlcc.org
MAY 21 LIBERTY 3M 5K Road/trail running. Place: Marlton, NJ Web: www.lmsports.com CHESTER COUNTY TRAIL RUNNING SERIES #2 Road/trail running 5k Time: 7pm Place: Wagontown, PA Email: morrisd1@aol.com Web: www.midatlanticevents.com/CCTrailReg.htm
MAY 21-MAY 23 EXECUTIVE WOMEN'S PROGRAM Paddle sports (kayaking/canoeing/rowing/rafting). Place: Exton, PA Phone: 610-287-7401 Email: info@hiddenriveroutfitters.com Web: www.hiddenriveroutfitters.com
MAY 24 HAMMONTON RECREATION DEPARTMENT SPRINT TRIATHLON/DUATHLON .25-mi. S/2-mi R, 12-mi. B, 3-mi. R. Time: 7:45am Place: Hammonton, NJ Phone: 856-858-7835 Email: cisellers@comcast.net Web: www.dqtridu.com DOYLESTOWN RED, WHITE & BLUE 5k and Fun Run. Time: register Friday 5:30-7:30pm and Saturday 8:30-9:45am; race starts at 10 Saturday; Fun Run/walk starts at 9:30 Place: Gym, Our Lady of Mt. Carmel Church, 222 E. Ashland St., Doylestown, PA Phone: Nancy Larkin Taylor and Jeannne Reiche, 215-340-5039 Email: info@doylestown5k.com Web: www.bucks5kseries.com
MAY 25 TEAL RIBBON 5K FOR OVARIAN CANCER ROAD/TRAIL RUNNING. Time: 8:30am Place: Philadelphia, PA Email: teallife@comcast.net Web: www.trocrf.org.
MAY 28-JUNE 8 3-PART NOVICE CANOE TRAINING COURSE: WHITEWATER One night, two weekends. Places: Schuylkill and Lehigh Rivers, PA Email: danayaks@yahoo.com Web: www.philacanoe.org
MAY 30 RELAY FOR LIFE OF EASTERN DELAWARE COUNTY Road/trail running. Time: 3pm Place: Springfield, PA Email: noel.kirkner@cancer.org Web: www.relayforlife.org RELAY FOR LIFE OF ROSE TREE MEDIA Road/trail running. Time: 6pm Place: Media, PA Web: www.relayforlife.org FRANK'S RUN Road/trail running. Place: Royersford, PA Web: www.lmsports.com RELAY FOR LIFE OF POTTSTOWN Road/trail running. Time: 10am Place: Pottstown, PA Web: www.relayforlife.org TAKE STEPS FOR CROHN'S & COLITIS Walking. Time: Noon Place: Philadelphia, PA Web: www.cctakesteps.org
JUNE 1
BIKE4SIGHT Road cycling: 2-62 mi. Benefits the Center for the Blind and Visually Impaired. Place: Media, PA Web: www.bike4sight.org Phone 610-874-1476, ext. 130 HABITAT FOR HUMANITY CR Road cycling. Place: Norristown, PA Web: www.mlcycling.com
JUNE 4 AGE-GRADED ROUTE 29 TIME TRIAL Road cycling. Place: Frenchtown, NJ Web: lehighwheelmen.org
JUNE 8 SCHOOL’S OUT KIDS’ TRIATHLON Multi-sport (duathlon/triathlon). Distance determined by age. Time: 8am Place: Horsham, PA Web: www.active.com KATZ JCC 4TH ANNUAL KIDS’ TRIATHLON Multi-sport (duathlon/triathlon). Kids’ distances. Time: 1pm Place: Cherry Hill, NJ Phone: 856-424-4444, ext. 141 Email: gbonetti@jfedsnj.org
TRAIL RUNNING SERIES #3 5K Time: 7pm Place: Pottstown, PA Email: morrisd1@aol.com Web: www.midatlanticevents.com/CCTrailReg.htm
OY VEY 5K 3rd annual 5K and 1 Mile Walk. This year's event will benefit Autism Speaks and Golden Slipper Club & Charities. Time: 9am Place: Congregation Beth Or, Maple Glen, PA Email: Joan Kober, sportyjoan@comcast.net
JUNE 6
JUNE 11-22
2008 RUNNING OF THE MONK 5K Time: 7:20pm Place: Springfield, PA Email: info@runtheday.com Web: www.runthemonk.com
FOUR-PART NOVICE TRAINING COURSE: WHITEWATER KAYAK. Two nights, two weekends. Place: Schuylkill and Lehigh Rivers, PA Email: danayaks@yahoo.com Web: www.philacanoe.org
JUNE 7 CHALFONT CHALLENGE 5k and Fun Run. Time: register 7:30-8:45am; Fun Run at 8:30am; 5k starts at 9am Place: Chalfont Borough Hall, 40 N. Main St. Chalfont, PA Email: Marylin Jacobson, mhjacobsohn@verizon.net Web: www.bucks5kseries.com
JUNE 14
GET READY METRIC CENTURY Road cycling: 50k loops. Time: 8am-3:30pm Place: Pennsville, NJ Web: sjwheelmen.org
LONGEST DAY Road cycling: 200-mi. one-way. Places: High Point, NJ to Cape May, NJ Phone: 732-287-9447 Web: www.cjbc.org
KELLY'S RIDE Road cycling: three start locations; 21-100 mi. One-way rides to Ocean City, NJ. Phone: 856-778-1726 Web: www.kellysride.com
INTRO TO KAYAKING CLASS Time: 11am-4pm Place: Marsh Creek State Park, PA Phone: 610-287-7401 Web: www.hiddenriveroutfitters.com
JOURNEYS BACKYARD BARBEQUE TOUR Rollerblading/skateboarding. Time: Noon-6:30pm Place: King of Prussia Mall, PA Phone: 610-265-8180 Email: info@sandboxmarketing.com Web: www.journeysbbq.com
JUNE 15
RIDLEY AREA YMCA 5K RUN Also 1-mi walk. Time: 8am rain or shine Place: Secane, PA Phone: 610-259-1661 Email: mwolf@cyedc.org Web: www.communityymca.org
TRYAD ADVENTURE CHALLENGE 4 Adventure racing/adventure sports 5-mi. R, 8-mi. B. Time: 9am Place: Valley Forge Visitors Center, PA Phone: 215-485-9180 Email: dan@tryad-pt.com Web: www.tryad-pt.com
SPECIAL EQUESTRIANS 5K AND FUN RUN Benefits therapeutic riding program for the disabled. Time: register 7-8:15am; 5k starts at 8:30; Fun Run at 8 Place: Special Equestrians, 2800 Street Road, Warrington, PA Phone: Tammy Westney, 215-918-1001 Email: tamwestney@vierzon.net or Jennifer Miller, jenniferymiller@hotmail.com Web: www.bucks5kseries.com BIKE FREEDOM VALLEY Road cycling: 8, 22, 44, 35, 50 or 68 miles. Time: 7:45am
Place: 1 Boathouse Row, Philadelphia, PA Phone: 215-BICYCLE Email: jill@bicyclecoalition.org Web: bicyclecoalition.org LOCK 60 TOUR Paddle sports (kayaking/canoeing/rowing/rafting). Time: 10am-3pm Place: Phoenixville, PA Phone: 610-287-7401 Email: info@hiddenriveroutfitters.com Web: www.hiddenriveroutfitters.com
JUNE 19 NERRC SUMMER SOLSTICE 5K Road/trail running Time: 6:45pm Place: Pennypack Park, PA Email: mikec48@verizon.net Web: www.nerrc.net.
JUNE 20-22 PHILADELPHIA INSURANCE TRIATHLON Proceeds go to the Cancer Center at the Children’s Hospital of Philadelphia. The Triathlon is being held to raise awareness and money to help find a cure for leukemia, lymphoma, myeloma and Hodgkin’s disease. It will include sprint (.8K swim, 24K bike, 5K run June 21) and Olympic (1.5k swim (in the Schuylkill), 40k bike ride and 10k run June 22) distances; an Expo (June 20, same day as registration), Kids’ Duathlon and Fun Run (June 21). The goal for each of them is to raise $2,800, and 75 percent of all money raised will fund research and patient programs. Time: 8am Place: Black Road and MLK Jr. Drive, Fairmount Park, Philadelphia, PA Phone: 610-687-3955 Email: info@phillytri.com Web: www.phillytri.com
JUNE 24-29 AMERICAN EAGLE OUTFITTERS TOUR OF PENNSYLVANIA Road cycling. Places: Philadelphia to Pittsburgh, PA Web: www.tourofpa.com
JUNE 24-NOV. 16 PHILADELPHIA MARATHON CLASS Road/trail running: 26.2 miles (of course). Time: 6:30pm Place: Doylestown, PA Email: susan@forerunnerfitness.com Web: www.forerunnerfitness.com
JUNE 28 LUTHERAN CHARITIES BIKE-A-THON Road cycling. Place: Center Square, PA Phone: 610-825-9360, ext. 212 Web: www.lutherancharities.org ONE-DAY RIVER KAYAK TRAINING Flatwater kayak. Place: Schuylkill River, Philadelphia, PA Email: danayaks@yahoo.com Web: www.philacanoe.org
2ND ANNUAL BIG MIKE 5K RUN/MILE FUN WALK Road/trail running Time: 9am Place: Galloway, NJ Phone: 609-404-1116 Web: www.getsetpa.com WISSAHICKON TRAIL CLASSIC Road/trail running: 10k. Time: 10am Place: Philadelphia, PA Phone: 215-951-0330, ext. 2101 Email: wrv.info@rhd.org Web: www.wissahickontrailclassic.org
JUNE 7-13 SCHUYLKILL RIVER SOJOURN 2008 Paddle sports (kayaking/canoeing/rowing/rafting) 112-mi., 12-18-day trip. Place: Schuylkill Haven to Philadelphia, PA Phone: 484-945-0200 Email: sojourn@schuylkillriver.org Web: www.schuylkillriver.org/sojourn.aspx
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Guide to fitness YOGA SQUARED 1923 Chestnut Street 3R, Phila., PA 19103 215-496-9226 www.YogaSquared.com
FUSION FITNESS STUDIO 1456 Ferry Road, #104 Doylestown, PA 18901 Tel # 215-345-8385
12TH STREET GYM 204 S. 12th St., Philadelphia PA 19107 215-985-4092 www.12streetgym.com
RYAH Yoga and Health 424 E Elm Street Conshohocken, PA 19428 610-834-1551 www.ryahyoga.com
KP FITNESS 920 N. Providence Rd. Media, PA 19063 610-731-4755 www.kpfitness.com
115 W. State St. Media, PA 19063 610-565-2007 www.ftswarthmore.com
WHOLESALE INC.
PRO FITNESS WHOLESALE INC. 3383 Miller St., Philadelphia, PA 19134 ONLINE STORE: www.ProFitnessWholesale.com
KNOCKOUT BOXING & FITNESS 660 Lancaster Ave., Berwyn, PA 19312 610-644-6880 www.knock-outfitness.com
INSPIRATION TO MOVEMENT, INC.
LEVEL 1 FITNESS
1041 W. Bridge St. Phoenixville, PA 19460 610-933-6549
113 N. Bread St., Phila., PA (between 2nd & 3rd and Arch & Race) 215-925-0215 www.level1fitness.net/vip
www.inspirationtomovement.com
GRECO FAMILY CHIROPRACTIC Safe…Affordable…Effective… We Get Results! 144 York Road, #100,Warminster 215-675-8009 www.grecofamilychiro.com
PHILLY HYPNOSIS 1250 Old York Rd, Suite 102 Warminster Pa 18974 164 N Main St, Dublin Pa 215-361-9364 www.PhillyHypnosis.com
WE DO RECORDS 824 Wright Drive, Maple Glen, PA 19002 800-649-9796 www.wedorecords.com
JOECOACH.NET Phone: 973-280-4163 Website: www.joecoach.net
NURTURING YOUR SUCCESS PO Box 851 Blue Bell, PA 19422 610-277-2726 www.NurturingYourSuccess.com
WEYGANDT PRO BODY IMAGE CONSULTANTS 632 Montgomery Ave. Narberth, PA 19072 571 W. Uwchlan Ave. Exton, PA 19341 610-888-5112 www.karlweygandt.com
THE YELLOW PAGES OF HEALTH AND FITNESS IN OUR AREA! If you are a business that features anything fitness related, you need to be in this listing. Published each issue, we expect this guide to grow to several pages, PhillyFIT has stepped up our game to ensure our readers know that we are their resource guide to better health! To be included, simply mail or email in: Your Business Name: _________________________________________________________________ Address: ___________________________________________________________________________ Phone: ____________________ Website: ________________________________________________ Attach or include a high resolution copy of your logo. All for only $59 per issue/$350 per year. (must be paid in full in advance). Call 215-396-0268 with any questions, or email Jami@phillyfitmagazine.com 62 I PhillyFIT
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