Formerly The Total Wellness Center of Yardley
Why are we the best office for your sports injuries?
• Active Release Techniques™ - This massage based deep tissue therapy addresses injuries to muscles, tendons, ligaments and fascia, and is used by trainers and physical therapists for college and professional sports teams. This technique was recently featured on “The View” with the therapist for the NY Giants. • Neuromuscular Re-education - This is another soft tissue therapy geared specifically to athletes that addresses strains/sprains, shin splints & healing fractures. • CranioSacral Therapy - Relieves tensions deep within the body to relieve pain and dysfunction. It can improve whole-body performance by helping the body naturally unwind. • Myofascial Release/Trigger Point Therapy - Our certified massage therapists & doctor use this technique to break up scar tissue & increase range of motion. • Laser Therapy - This therapy has been used by professional sports teams for years to dramatically speed up healing time and promote healthy cell growth. • Sports-Specific Rehabilitation – We use traditional physical therapy exercises combined with specific pilates exercises on the mat and reformer to increase range of motion and strengthen the healing area to prevent re-injury.
Dr. Jennifer S. Grozalis Chiropractic Physician
• Traditional Chiropractic Manipulation and traditional physical therapy modalities such as ultrasound, TENS, heat/ice, and kinesiotaping in your treatment plan. • Hands-on Performance Training under the expertise of two-time NFL Super Bowl champion and former Philadelphia Eagle, Vaughn Hebron. Vaughn brings you world-class personal training and sports conditioning for athletes and men and women of all ages. • Sports Massage - geared toward athletes of every kind, specific to the athlete’s sport of choice and are often focused on a particular troublesome area like a knee or shoulder. Athletes have discovered that specially designed massage promotes flexibility, removes fatigue, improves endurance, helps prevent injuries, and prepares them to compete at their absolute best.
••••••••••••••••••••••••••••••••••• Dr. Grozalis specializes in treating sports-specific injuries by using a combination of unique treatments geared toward athletes. She has been very successful in rehabilitating many high school and college athletes in the Bucks County area, as well as treating “weekend warriors.” •••••••••••••••••••••••••••••••••••
105 Terry Drive/Suite 114, Newtown, PA 18940
p. 215-860-9798 • f. 215-860-3422
www.synergyrehabandchiro.com
Serving only the best from our family to yours, for over 37 years!
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85 North York Road • Warminster, Pa
812 N. Easton Road • Doylestown, Pa
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publisher’s page
Still
Clapping… When we’re kids, it’s just so simple.
Right? Recent Photo taken April 2009, by Joe Chielli, Church Street Studios.
If we’re happy and we know it, we merely clap our hands. However, as we mature into adulthood, it gets a bit tricky. Think about it, when was the last time that you said, “I’m happy” out loud (2:00 am bar ramblings don’t count)?
In the last issue of PhillyFIT, my Publisher’s Page talked about ways in which my own family was “feeling the pinch” of the economic downturn. I am still trying my best not to get bummed out. I am blessed to say that PhillyFIT is hangin’ in there and I believe that’s because we have a strong “niche” as well as loyal readers and happy advertisers. But not everyone is quite as fortunate, and I really care about what’s happening to my neighbors. To me, it’s all about making a choice, taking a personal stance and remaining committed to staying happy (no matter what). I will not let CNN dictate my mood.
(Could this mean that my upcoming PhillyFIT BASH will too, be another level? Will it be catapulted into the stratosphere? Hmmmm.)
I went to an Expo this past March, and as soon as I walked through the door, I was consumed with a palpable energy and excitement in the air. Talk about moods and energy — everyone was chatting a mile a minute! I mean, I had gone to this Expo in prior years and it was always pretty nice, but somehow this past one seemed different. It was the same in venue, layout and exhibitor/attendee ratio, but the networking, communication and overall buzz between the vendors and walkers was taken to an undeniable new high! How freakin’ cool! In such difficult times I didn’t know what to make of this
“Had a nice night last night Jame, eh?” Although this sounds funny, as if we were two Sex and the City buddies from the past, but she really meant it, whole-heartedly.
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“Now THIS is my kind of event,” I was thinking, as I strolled through the aisles. I stopped to say hello to one of my favorite “gurus” in the area, (Shirley Scranta, of The International School of Shiatsu), who had a popular table. She commented on how “fresh” I looked that particular morning and joked…
Laughing on the inside, I wanted to reply, “Hell yeah, I sure did,” but honestly, it wasn’t the prior evening’s events that had me looking spry. It was just the feeling of pure excitement I experienced just watching everyone “finally” getting out of his or her respective social shells.
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You know the shells I’m talking about! It was like Facebook came to life! I proceeded to enjoy five minutes of great conversation with my pal and she mentioned my past Publisher’s Page. She was rejoicing in the fact that America seems to be doing something new lately. Well, maybe not so new at all. Shirley commented that everyone was re-learning to touch, and feel, again. They have no choice! (I am sure her definition of “touch and feel” didn’t only mean the type of thinking that was going through my dirty little mind.) She suggested that I do a follow-up piece on the real basics of life and happiness (I know, a big topic to explore without a degree in philosophy). This economy has forced parents to sit down and eat home-cooked meals again with the kids (Oh, if the kids would just put their cell phones down. I swear, texting during dinner really has got to stop…I divert). My point? Well, I think it’s almost invigorating to hear everyone talk about how “grounded” and “back to basics” they are these days. Even the dude Chris, who works at the National Sign Shop where I get my company banners made, said the same thing to me the other day! He is sort of diggin’ the fact that his family is pulling in their horns and rethinking their jobs and goals in life. Hey, I think I’m even starting to sort of “like” this down-economy thing! Okay, before you all start lighting this page on fire and booing me, let’s keep this in perspective. I really don’t like most of what this economy is doing to our communities and our own personal comfort zones, but I do see that silver lining and I’m enamored and humbled by the notion of everyone getting REAL again! And as a result, staying happy no matter what the Dow or S&P are doing. Is it really that hard? I mean, marketeers have done a good job in bottling “Happy.” Clinique did it by creating “Happy” spray cologne – and then went on to create “Happy Heart” just in case your cardio muscle requires a different scent. St. John’s Wart herbal supplements are doing well. Comedy Club ticket sales are fruitful. And movies like “I Love You Man” are still packing them in. Oh, and people are doing it more. Yeah, “It!” What does this mean? We’re human! We need to laugh! We need to release our endorphins. And touch is truly a basic need, like touch or smell. And it really CAN make you feel, well, happy. I’m sure I’m not the only one with “14,000 Things to Be Happy About,” (Barbara Ann Kipfer) in my powder room. In her book, Kipfer explains that the list she created represents twenty years of recording all the little things that made her happy. Imagine that? Imagine if you started your own list (RIGHT NOW). She began in the sixth grade with a tiny spiral notebook. She graduated to larger notebooks and then finally to a personal computer that in present day added up to a million bytes worth of word-pictures. She says: “Words, and the images they create, can be a great source of pleasure and inspiration. Sometimes on a gray day, I flip through this collection to cheer myself up. Often I use it to get ideas about what to cook for dinner or something fun to do with my son on the weekend.” Think about this for a moment. Today, with social networking - Tweeting and blogging, we could actually record our own 14,000 Things to be Happy About with ease! We don’t need a pencil – just the commitment to record what
makes us happy. Many bloggers make this the focus of their content. But if you Google a happiness blog, you will notice that many writers have created their own lists. What’s stopping you? What if you made this list every day, just five things everyday that make you happy? Would you eventually condition your mind to think happy thoughts instead of dwelling on disappointments or circumstantial pitfalls? It’s sort of like counting or keeping track of your positive emotional calories! (See the email I received from Nita Keesler, in my current “Letters to the Publisher”, she’s one step ahead of us all already!) I have found that in some sort of strange way, I am actually enjoying the challenge of maintaining a happy equilibrium. Money is tighter then ever, which has forced me to do another kind of spending — spending time! I’m constantly thinking of creative activities so that the pinch stings a little less. You know, those spoons full of sugar! One happy by-product of an economic paralysis is that those dinner table conversations are back, I absolutely look forward to this quality time when we share our challenges, our ideas and our fears. It’s brought us (my family) closer. We even all vote on new foods that I’ve been preparing as I’ve been experimenting with vegan dishes and introducing new organic ingredients (more on this later). We’ve been fitting in a lot laughs, over non-sense that we normally would be too busy to notice. The best part? I can honestly say that it’s been such a long time since I’ve spent dinnertime with my firstborn, now twentyone. Circuit City laid him off along with their entire organization, as we all know, and Circuit Mom hired him full time with overtime! Derek is currently attending automotive specialty school, and graduates this May. Finding an interim job right now has proven to be extremely difficult and I fear that identifying a permanent job, post-graduation, is also going to be hard, but not impossible, for him. Now we talk it all out. We talk about his potential upcoming obstacles in detail and then together come up with plans, solutions and optimism! Finally, he’s taking the time to talk to me about more things than just girls! It’s so much fun to take the time to notice how he has grown, what a man he is. It’s mindblowing to me, to be honest with you. Oops, am I gloating over one of my kids again? On the weekends, Lloyd and I have been getting together with good friends and lingering over discussions over pub food (just a little) and beer (lite). It’s been interesting. Friendships have been rekindled and lively debates over religion, sex and politics (I just love controversy), have had us talking as the sun comes up! Turns out, talk really IS cheap! Lately, due to some “extra time” on his hands, Lloyd’s been helping me out even more around the house, here at PhillyFIT and with our little girl, Savannah Love. But best of all, his help has been an absolute Godsend with regard to our new PhillyFIT Kid’s Gym! He painted our new gym and tended to a lot of detail that has really transformed the room to be something special and has our signature all over it. Then comes along Derek, with that free time we were just talking about, and he used his unprecedented art skills and painted our logo on the wall, free-hand style, which is just sooo cool! He helped paint the walls, hooked up the light-
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lighting and hung fixtures. He and Lloyd spent an entire weekend working on improvements, I have never seen either of them smile more than I did that weekend. Seems like male bonding is alive and well, and witnessing this makes me…wait for it…happy! The bonding thing took their relationship to another level. Helping me with my business offshoot made them feel not only productive, but also connected. Furthermore, knowing that the Kid’s Gym will help hundreds of children; well, that’s the icing. Six weeks ago, they simply wouldn’t have had the time to help with this important project. I know that they would’ve felt guilty and frustrated, watching me scramble alone to keep the company going. Adding new layers and components to the PhillyFIT organization is a must; this is no time for being stagnant, that’s for sure! What a blessing! My family has been the stimulus package I’ve needed all along! We’ve been watching movies a lot, hanging out at the house and it sort of reminds me of those sitcoms from the eighties – The Cosby Show, Growing Pains, etc. We like when the kids are all piled around us watching a good flick, laughing, telling stories. And yes, I’ve heard (and smelled) one too many fart jokes lately; but even with the truly tasteless jokes, I have to admit, my abs still hurt from laughing so hard. Turns out, it really is the best medicine. As I mentioned, the other passion that’s resulting from this world of new frugalness is cooking. The smells and the energy of the kitchen keeps my boys HOME! The smell of fresh herbs simmering and sauces bubbling is my bait and they take it every time. At eighteen months old, even little Savannah Love, has been getting in on the action. She is our official “dish washer.” She pulls up her special “wash chair,” butts it up to the sink, rolls up her sleeves and digs in! “Wash, wash, wash,” she shouts, until her chair is in position, it echoes through my brain; but honestly, I am laughing just thinking about it. She is one independent, determined little gal (go ahead and say it, “The apple didn’t fall far from that tree, huh, Jame?”) I hope she doesn’t ask for retroactive allowance! Since Lloyd and I walked down that blissful aisle, we have never really had a chance to just “hang out” as we’ve always been on the run (big time). In hindsight, life’s rat race had us running marathons and sprints, jumping over hurdles, and we never took the time to recharge our batteries. We were never quite living in the moment; instead, we were preoccupied with planning the next, and measuring the last. Do you know what I mean? Now, we’re in the moment and embracing it, with our arms, legs – heck our entire being! And this makes me….yep, happy. Again, it’s simply because Lloyd now has the time! He’s been fixing those pesky things around the house, playing sports with my eleven-year-old Darion, cuddling with Savannah, watching Derek Google VW sites (Volkswagens are his passion)! Are cars the new porn? We keep checking to see if those cars he’s ooogling and Googling have boobs or big butts attached to them, but they don’t. This boy has taught us what true happiness is. Just watching him enjoy YouTube’s videos depicting VW’s from all around the world is really something. So simple, but so real. Lloyd has grown more in the past year than he has in many, he admits – simply a by-product of all the quality time. He’s actually now able 8 I PhillyFIT
to absorb the realness around him. I am in absolute heaven watching him enjoy this time for himself, and with the kids. He’s now taken on the roll of Joe the Plumber – fixing clog and pipe nightmares. I have to admit, I think this is even a better laugh. As soon as one leak ceases, and he stands up to show off his pride and joy repair, another pops up so as to say, “Gotcha!” It’s such a sitcom! My abs take another round of pain, and Lloyd too has to laugh at this point. He also fixed the dryer and found that he has a green thumb! Who knew! I’m impressed, and his skills have saved us thousands in parts and labor and other services we’d normally “outsource.” Don’t worry, he is rewarded. It works. I have found happiness in the simplest (yet most overlooked) costsaving idea of all time. The family that plays together stays together – an old saying, but it’s true. The family that works together saves together. When everyone pitches in, pulls their weight and contributes new ideas (and positive proactive attitudes), everyone wins. This concept is so easy and it’s up to everyone to be “the glue” that their family needs. I say step up and speak up. Do your part! Maybe help with senior care or babysitting. Help with recycling, laundry duties, cleaning – organize and plan a garage sale! Brainstorm ideas during a “family meeting,” (remember those?), and figure out how you can keep services “in-house” instead of leaning on outside help. Laid off? Don’t fret. I say tap into what makes you happy! Come on! Do the things you never had time to do. Write a few pages of that screenplay, finish that mosaic mirror project, check out that trashy book from the library, learn a new language, start playing piano again, or organize a neighborhood-walking club. It’s amazing how time can be a gift. It’s all in how you look at things! It’s spring! Exercising outside, the smell of fresh cut grass, the sound of birds chirping – well, it brings me shear joy! I’ll indulge in anything from romping around the yard chasing my tiny tike to long, up-hill exhausting walks. I am just all about the great outdoors. I plan on joining some kind of outdoor exercise group, a boot camp perhaps or a running club. Maybe I’ll even dust off those old in-line skates, who knows. Truth be told, my ultimate dream is to start biking. I am working towards learning the intricacies of biking and look forward to learning more. A reader recently asked for my perspective on happiness. I know this meaty question has had people scratching their heads for ages. Happiness? Well, it means different things to different people. That’s 101. It’s always a choice. To me, happiness is more than just the absence of stress. Heck, just chasing happiness can make it more elusive. (Kind of the same for love, when you’re looking for it, you never find it! It finds you.) If you’re happy and you know it, clap YOUR hands. It’s okay! Do it when no one’s looking. I do!
P.S. See you at the 9th PhillyFIT Bash on Sunday, May 17th. Call me for details or see page 5.
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Researchers have finally begun to really explore what makes people happy, so we can know what choices to make in our lives. One thing that’s been striking to me is that many of the things found to promote happiness are things that have also been found to relieve stress. Here are eight: Tap your inner kid. Remember the things you loved as a child? Well, most likely, you will still really enjoy them. Go fly a kite or walk barefoot through a creek. Phone a friend. Just hearing a familiar voice can take you to a place of blissful nostalgia. Check in, compare notes. Congratulate and commiserate. It’s always fun starting sentences, “Remember the time when…” Buy something small for yourself. For me, it’s lip-gloss. And it’s no surprise that research has shown that cosmetic sales soar when the economy goes sour. Women especially gravitate towards little beauty pickme-ups that help brighten a day or bait a complement. Play some music. Old or new – it doesn’t matter. Maybe it’s Tony Bennett, Maybe it’s The Jonas Brothers. Who cares? Really listen to the lyrics and melody. Let your body relax by taking your mind off your own woes. In other words, get lost in the song.
Indulge in one item that strays from your diet. I know. And no, I’m not forgetting the name of this magazine. But moderation really is the key. Depriving yourself of key lime pie and hush puppies may be depressing you subconsciously. Have a bite, savor the flavors and move on. Get crafty. Make something and ultimately, give it as a gift to someone special. For some reason, arts-and-crafts never get old. Browse your favorite craft store like AC Moore or Michael’s, and see what inspires you – jewelry making? Needlepoint? Mosaic designs? You might surprise yourself with just a sketch tablet and some good charcoal pencils! Take a day-trip. Get in the car and head to Cape May, NJ or Annapolis, MD. These are great destination day trips. The Delaware Valley has so many amazing parks and shorelines to discover and enjoy. And we all know that walking around in a new environment can be uplifting and inspiring. Don’t drive through the neighborhoods, walk through them! Join ‘em! Join a health club or exercise group of any sort. Come on, you knew I was going to slip that one in. Check out www.backonmyfeet.org – an amazing, local non-profit organization that promotes the self-sufficiency of the homeless population by engaging them in running as a means to build confidence, strength and self-esteem.
to challenge us!
We challenge you...
T
Claudine Ascher
Cathy McCarthy
Susan McInerney
Kristine Labhart Lloyd Yancey
Julius King
Julee Kerr Charles Peeples
Rebecca Ritter
Michael Volpicelli Heather Hoehn
he PhillyFIT Magazine Challenge Team is throwing down the gauntlet, and accepting any and all challenge offers. If you have something new and unique in the world of health and fitness, and would like our Challenge Team to put it to the test, tell us about it. We'll take your challenge. Our team knows no limits. If you have something related to health, fitness, nutrition, healthy dining... whatever, invite us to take your challenge. We'll send our crew to your location to test your product or service and our experience and results will be written up in an upcoming edition of PhillyFIT Magazine. You might beat us... we might beat you. Either way, you can expect great exposure - and FUN for all. Our team brings to the table a wealth of experience and wide range of backgrounds. We are available in teams of three or as a large as our entire group. (Some team members are not featured in this photo). Call 215-396-0268 or contact editorial@phillyfitmagazine.com for pricing details and to schedule a CHALLENGE.
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PHILLYFIT
letterstothepublisher Dear Jami, One of the women who attended our meeting for our upcoming fundraiser told me that yesterday, she had already read your article (March/April Publisher’s Page) in PhillyFIT. She was so impressed! I hadn't made time to read it yet, so I just read it today. I love your articles because they are always thought provoking and deal with things that are so pertinent in our lives. I really enjoy your writing style because it makes me feel like I am listening to a friend's advice. One of the women at the meeting asked, "What is PhillyFIT? Is it the magazine or is there more?" We had to fill her in all about you and your organization…and we all agreed that having you and PhillyFIT at the upcoming Expo is HUGE. We realize you are super busy and appreciate you making time for our event. So, tonight, I was volunteering at one of the fundraiser's for my daughter's middle school. I told a few of my friends about the EXPO and I couldn't help but tell them that you were coming. They were so excited! You have a huge fan club. You have worked so hard to build a terrific magazine. Fondly, Meg Ebner Huntingdon Valley, PA Jami, I just wanted to comment on your Publisher's Page in your March/April issue, regarding the economy. Personally I haven't seen much of a difference with the amount of clients that I receive 'during these times' as when I was learning how to market. I don't watch the news to catch that negativity, and when folks around me ask how my business is faring, I auto-matically say 'Great!' even if it might have been a slower week. If a well-meaning person says something to the effect of it is going to get tough on me, I imagine putting on my “Wonder Woman” bracelets and bounce the comment off of me so I don't absorb it and start worrying! If a client (or two or three) end up cancelling in a particular week because they can either choose massage or getting their car fixed, I simply use that time to work on some other things that have been needing to be done, but I haven't been able to find the time. I too, am beginning to remember my favorite simple pleasures that are free or close to it... the walks in the park with my dogs, utilizing the library for audio books, playing with my niece (whose favorite activities are tickling and coloring!), I am also keeping a more abundant mindset. Instead of saying "I can't afford that" I say I am making a choice of this over that...even if that 'choice' is paying my electric bill over spending $100 to go out. And, several of the suggestions that you made I will be using. Remembering when I had to budget $50 a week for a grocery bill… for two people, and be thankful that I am not in that place now.
family
I hope we can all begin to see the blessing or gift that can come from needing to tighten our belts, and just to remember our priorities, and that our health, wellness and fitness are of most importance so that we may have the energy to take care of everything and everyone else that needs our attention. Thanks so much for such a positive spin with this article! Nita Keesler Back in Balance
tion and I hope it's brought you tons of success. Best, Charlotte M. Scornaienchi Holland, PA
Hi Jami.... I can't believe your little sweetie (Savannah Love) is 15 months+ already!! Seems like just yesterday you were here at Doylestown Hospital having her!! I was one of the nurses who helped you deliver your little girl! I always enjoy seeing your antics in PhillyFIT. The editorial you wrote in January’s Publisher’s Page (Bullying) brought me to tears. It is heartbreaking to see the long term impact of the "in" crowd/mean kids and there is no easy way to fix it. For some reason, our society seems more and more cruel, if a person does not exactly blend in instead of embracing the individuality of others. The quest for kids and teens seems to be to remain "under the radar," unnoticed, and thus un-bullied. And, as you pointed out, the negative effects are life-long. How lovely it would be if our world could revolve around random daily acts of kindness by all instead. I have no answers on how to teach that lesson to our young, but with my children I have tried to teach the payit-forward be kind to all a community service lifestyle. Thank you for writing about an issue that is hidden and very painful to many people, old and young. Krista Hoblitzell, RNC LDRP Doylestown Hospital
Sir Charles, (this is PhillyFIT staff writer Charles Peeples) Only just got to your package with the PhillyFit article. I read the article you wrote on me in the March/April 2009 edition (Titled: Kudos from the Great White North). Frankly, I was blown away by the piece. I’ve never seen anything like it. It was full of humor and observations that no one has ever made. Utterly magnificent. This confirms my belief that you are an exceptionally talented writer. Thank you. Best wishes, your friend in Iron, Bob Kennedy.
Hey Jami, I was just reading your pub page this month about your thoughts on the economy situation, AWESOME WRITING---I had some lengthy conversations about it at the gym with some other members. You hit some great points there girl! Surviving the recession in your own means--whatever possible...good stuff!!! Faith LaRosse Pottstown Health Club Jami, I'm emailing you because awhile back, I realized that you're the face behind PhillyFIT and I want to write to you to tell you how awesome PhillyFIT is. I remember you from church, years back! I was one of the teenagers there that admired you for being such a “hip/cool mom.” I recently lost 90 pounds and I've committed to a lifetime of fitness, and I love keeping up with your writings through the magazine and all of the great information provided by PhillyFIT. You're also a true inspiration and you never cease to look incredible! Congratulations on PhillyFIT-I know you've been at it for quite some time now, but it's an awesome publica-
Are you coming to the 9th
Jami, I'm a big fan of PhillyFIT. I always read it when I come across it. Sometimes I see old clients, or trainers I used to work with in there. Very good idea! Sam Gruber
Hello Jami, I am a Holistic Health & Wellness coach, mentor and volunteer. I am very excited about the upcoming Health Corps Event and meeting you there! I received a forward from a friend, for your website. I thoroughly enjoyed your site and Publishers Page, beautiful family and how eloquently you share your experiences. With Much Gratitude, Susan Capodici Bierman, HHC .................................................................
Publisher: Jami Appenzeller-Yancey Art Design: Buxmont Media Copy Editors: Heather Hoehn, Bev Appenzeller Distribution Manager: Jim Appenzeller Cover Photography: Photo of Jody Prall by Christopher Gabello, photos of Marty Goldis and Shani Alston by Bill Mason Editorial Research: Beverly Appenzeller Calendar Of Events: John Beeler Ad Sales: Jami Appenzeller jami@phillyfitmagazine.com Rita Henry ritahenry@phillyfitmagazine.com Editoral Photographer: Bill Mason
All inquires are welcome...
Feedback from our first PhillyFIT Networking meeting held in March, 2009. which had a turn out of 75 passionate folks! (Next one: Wed., June 3rd, 6:00 at Maggio’s Restaurant, 400 2nd St. Pike, Southampton, PA. Call 215-396-0268 to RSVP)
Call us NOW! 215-396-0268
"Thank you Jami for organizing a fabulous event. Can't wait for the next one!!!" Mary Golub Wozniak "Great job Jami! It's a hit! Great things are going to come from this!” Mike Andrus As always, you did a GREAT JOB organizing what could have been the unorganizable--hard to streamline a meeting of such magnitude/so many people-and stay focused on the task at hand, but you did it! Mary Nearpass
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What a fun and enlightening experience, and as usual, Jami and Loyd outdid themselves! Rita Roley Good meeting last night. Love your energy! Bobbie Burkhart
SUNDAY, MAY 17th 1-3 FAIRMOUNT ATHLETIC CLUB 499 S. HENDERSON RD • KING OF PRUSSIA
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Fax: 215-396-0288 www.phillyfitmagazine.com Jami@phillyfitmagazine.com
Reservations for the July / Aug 2009 issue: June 5, 2009 Ad Copy Due By: June 10, 2009 Payment Due By: June 5, 2009
PhillyFIT Magazine is a news magazine with emphasis on health, fitness and leisure. PhillyFIT Magazine is printed bimonthly, distributing 50,000 magazines to more than 2,000 locations in the Philadelphia, Bucks, Delaware and Montgomery Counties. Address all submissions of advertising, calendar entries, photos, inquiries and letters to the above address. PhillyFIT Magazine does not assume responsibility for unsolicited materials. PhillyFIT Magazine will assume that all unsolicited materials are being submitted for possible publication and should the material be published, no fee is due to the submitting party. It is our understanding that the submitting party holds models' releases on photographs submitted. Physicians' Pages are paid advertisements. PhillyFIT Magazine does not knowingly accept false or misleading advertising or editorial content, nor does the Publisher assume responsibility should such advertising or editorial appear. PhillyFIT Magazine reserves the right to edit letters to the editor and other submissions for clarity and space availability, and to determine suitability of all materials submitted for publication. Before implementing any exercise or diet modification mentioned in PhillyFIT Magazine, readers are advised to consult with their physicians. No reproductions of printed material are permitted without the consent of the Publisher. All rights reserved.
Are you interested in networking with other health, fitness and beauty businesses in the Delaware Valley region? Next Meeting is Wed. June 3rd, 6 p.m at Maggios Restaurant, 400 2nd St. Pike, Southampton, PA. Call to RSVP. WE ARE! PhillyFIT Magazine (250,000 readers) and The Philadelphia Sport and Social Club (25,000 local members) have joined forces to form a monster-sized networking group with the goal of helping each other out! "When the times get tough, the tough get going!"
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If you are passionate about your business and want to meet others who are interested in cross promotion, networking and group advertising, please call Jami at PhillyFIT Magazine, 215-396-0268 to discuss, or email Jami@phillyfitmagazine.com
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HolisticlyFIT
Essential Oils
More than Aromatherapy By Susie Beiler
Often when people hear that I work with essential oils they think of something that just smells nice. True essential oils are a lot more than a pretty smell. If you use one hundred percent pure, therapeutic grade essential oils that were grown, harvested, and distilled in the optimum conditions, you benefit from the plant’s medicinal properties. Because essential oils are the lifeblood of a plant, they carry a healing frequency that benefits mind, body, and spirit.
PEPPERMINT, IN MY OPINION, IS AN ALL PURPOSE OIL THAT YOU SHOULD HAVE WHETHER YOU ARE AT HOME, IN YOUR CAR, TRAVELING ACROSS COUNTRY, OR AT THE SPA. PEPPERMINT CAN BE USED IN YOUR EVERYDAY LIFE IN SO MANY WAYS:
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1. Put a few drops of peppermint oil into a spray bottle with a few ounces of water. Spray it into the air to kill airborne bacteria or just to refresh the air. Use this same bottle to spray your houseplants to deter bugs. 2. Take a drop internally to provide relief from congestion and enhance your digestion. Peppermint is well known for aiding in the relief of heartburn, flatulence, constipation, diarrhea, stomach ulcers, stomach cramps, nausea, hiccups, and generalized indigestion. *Note: Peppermint is safe to take internally with the brand I use, Young LivingTM Essential Oils (some brands are not). 3. Peppermint is an excellent oil to use when you need pain relief. It aids your body in decreasing inflammation and soothing sore, tired, or stiff muscles and joints. 4. Rub a drop on your abdomen if you suffer from menstrual cramps. Use a hot water bottle or warm compress to enhance the effects of peppermint. 5. Regain your energy and enhance mental clarity by breathing deeply from the bottle or rub a drop in between your hands and place your hands in front of your nose while you breathe in. 6. Stir a drop into chocolate or vanilla ice cream. Better yet, make a green smoothie and blend in a drop of peppermint. Add a drop to your water for an afternoon pick-me-up! A few words of caution: If you are pregnant, please consult your doctor. While pure therapeutic grade essential oils are extremely safe and will not interact with medications in a negative way as some herbs can, they are highly powerful. If this is your first experience with the oils, please start out slowly. Essential oils oxygenate your cells and cause your body to release toxic material. It is rare, but people that are full of toxins sometimes experience symptoms of detoxification such as vomiting, diarrhea, sweating, and/or feeling like they have a cold or flu. If you are obese, a heavy drinker of alcohol, taking a lot of medication, or eating a lot of processed sugar and refined foods, essential oils can be a powerful tool in your healing process. However, you may be more susceptible to experiencing a sudden cleanse when you first begin to use the oils. *This information is not meant to substitute for medical advice. It is meant for educational purposes only. Please use at your own discretion. Susie Beiler is the founder of Spectrum Health Consulting. She is a Board Certified Holistic Health Counselor and Licensed Occupational Therapist. Contact Susie at susie@phillyfitmagazine.com
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NutritionallyFIT
G
roovy
G
rains By Christina Pirello
What do you know about whole grains? Some of what you have read lately may be your first real information about these often misunderstood foods. I don’t think any of you need to be reminded of the years during which carbohydrates were cast as the villains of the dining table. The truth is that white flour, white sugar, and white rice, which are refined carbohydrates, will make you fat and increase your risk of adult onset diabetes, among other things. With that out of the way, let’s talk about carbohydrates in reality. Whole cereal grains and their byproducts are essential to good health and to the permanent achievement of your ideal weight.
•••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••• We know that our bodies store fat as a reserve, a spare tank, if you will, to tap into for energy. Fat hangs around, as we more than well know, waiting to be used. You have to work hard to use up your fuel to the point that you need to tap into your spare tank. Carbs, on the other hand, are the preferred energy of your body, with complex carbohydrates, like those found in whole grains as the premium grade fuel you need. Composed of long chain molecules, complex carbs break down more slowly in your body allowing it to be nourished (energized) for a longer period of time before hunger sets in again. On top of that, your body prefers carb energy because it is easily accessed, provides a ton of energy and leave behind only two byproducts, water and carbon dioxide, both of which your body eliminates with ease. On the other hand, animal fat and protein causes your body to produce toxic waste, like uric acid and unfriendly bacteria in the process of assimilating and eliminating. Now your body has to work harder to use the energy and to rid itself of the byproducts. The result? You are not energized, but rather exhausted just from eating dinner and you haven’t even gotten to your workout yet.
the excessive consumption of carbohydrates. It was believed that adult onset (Type 2) diabetics were unable to produce sufficient insulin for health and so insulin injections or other oral medications were (and still are) used. Diabetic people were put on high protein, high fat diets and told to avoid or minimize all carbohydrates, since glucose was their problem. No one got better (they still don’t); insulin was and is still needed to control this awful disease. But what if that thinking was wrong? By 1970, science discovered that many diabetics were, in fact producing insulin, sometimes more than non-diabetics. The problem was that the insulin was not able to make enough blood sugar (glucose) available to the cells. So it just stayed in the bloodstream. Something was clearly going wrong in the process of moving the sugar from the blood to the cells for nourishment. New studies show that the real aggravating factors for diabetes are in fact fat and protein. While refined white sugar and other
But here’s the best news about carbohydrates yet. When your body has exhausted its resources of carbs, it taps into your spare tank of stored energy (that would be fat) for fuel. That’s why exercise helps you to lose weight. Exercise causes your body to burn its carbohydrate stores first and then expend your reserves of fat as energy. Carbs are not the bad guys in dieting. Not eating them properly is the problem. Whole grains meet the needs of the whole person. Check this out. Whole grains provide carbohydrates for energy; some protein for cell production replacement and tissue repair; small amounts of fat for energy reserves; vitamins and minerals essential for proper metabolism and fiber to aid in digestion and elimination. Wow - all that in those little grains of brown rice and quinoa!
But what about diabetes? Aren’t carbs the Dick Cheney of this disease? Well, that’s what we used to think. For many years, doctors believed that the primary cause of Type 2 diabetes by •••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••• 14 I PhillyFIT
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simple carbohydrates are certainly a factor in diabetes and in fact, are not healthy for anyone, anytime, the real problem is the processing. In 1935, Dr. H.P. Himsworth did a study on nondiabetic subjects and placed them on a high-fat, high-protein diet. After one week, the test subjects tested positive for diabetes. Restoring them to a low-fat, high-fiber diet reversed their diabetic tendencies. Nathan Pritikin theorized that saturated fat from animal foods coated the cell walls and prevented insulin from attaching to areas of the cells known as insulin receptor sites, where insulin allows glucose to enter cells. When these sites are closed off to insulin, glucose can’t enter the cells; the cells starve and the glucose remains in the blood and you have just created diabetes. Pritikin also demonstrated the reversal of diabetes by adoption of a plant-based, low-fat, high-carbohydrate diet - complex carbs, mind you. Then in the 1970’s and 1980’s Dr. James Anderson from the University of Kentucky Medical School proved Pritikin’s theories, demonstrating the effects of a high fat diet and low fat, high carb diet on the creation and reversal of adult onset diabetes. Following this research, the American Diabetics Association began recommending that people diagnosed with this disease adopt a low-fat diet, rich in fiber and play down animal foods that are high in fat. This diet has been shown to not only relieve the symptoms of diabetes but reverse it, as well as prevent many of the diseases that can come along, such as blindness, heart disease, kidney disease. Dr. Neal Barnard, president and founder of Physicians’ Committee for Responsible Medicine has taken this information to new levels, with studies proving these theories beyond doubt. Oh, and did I mention that you can prevent ever having to deal with diabetes if you just start living a crazy vegan life?
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But before you get all happy and run out for a dozen bagels or a vegan cookie, hang on. All carbs are not created equal. So what exactly is a whole grain? A complex carbohydrate?
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Often referred to as the seeds of life, whole grains supply all the first nourishment for the plant. Made of three parts, the bran, germ and endosperm, whole grains provide you with more than carbohydrates. The bran is a tough outer layer, containing concentrated amounts of essential nutrients, including fiber, B vitamins, minerals and protein. The germ, the smallest bit of the whole grain, sprouts into new plants and so is jam-packed with nutrients, including vitamin E and phytonutrients. The endosperm, the middle layer of the grain serves as the main storage facility for the plant and contains carbohydrates, protein and some B vitamins. With all three layers in the grain intact, whole cereal grains provide you with all the nutrients and energy you need to survive.
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Not only the most efficient fuel for your body, whole grains provide your brain and nervous system with a constant source of nourishment so you can think clearly and respond effectively. You need complex carbohydrates for every single thing you do, from breathing to moving to thinking. Providing you with B vitamins like pantothenic acid, niacin and B-6 for metabolism, iron for red blood cell formation, zinc for cell repair and healing and fiber for digestion, whole grains do it all.
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Whole grains are not only nourishing and essential to health, they are yummy. With nutty, satisfying flavors and interesting textures, you won’t be bored with your meals once you have added them to your repertoire of recipes. You can mix it up even more and provide variety like you can’t imagine by choosing from cracked grains as well. They cook quickly, are lightly refined so they still provide the lion share of nutrients you want. Here is just a sample of what is available to you for your dining pleasure.
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Brown Rice (short, medium, long grain, basmati, sweet, wehani, red, Arborio) Millet • Barley • Oats • Kasha (Buckwheat) • Quinoa • Amaranth • Farro • Spelt • Teff Cracked Grains • Bulgur • Couscous Corn grits • Corn meal Rolled or steel cut oats 8 Whole grain flours • Semolina pasta Whole wheat or other whole grain pasta
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If you are still not convinced that whole grains are the key to achieving your ideal weight and maintaining brilliant health, well, then maybe it’s time…slam this magazine shut and continue on your path to obesity and disease. Your choice on this one. __________________________________________________
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Brown Rice and Vegetable Salad There is nothing like the nutty flavor of brown rice, laced through with fresh crunchy veggies to ‘sell’ you on the idea of whole grains. This salad is so delicious, so packed with nutrients for energy; you’ll wonder why you turned your nose up at whole grains for all these years. And the low-fat mustard dressing? Well, it’s like icing on the cake.
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1 cup short grain brown rice, rinsed well, soaked for at least 1 hour, up to 8 hours* 1 ½ cups spring or filtered water Sea salt 1 small zucchini, small dice 2 stalks celery, small dice 1 medium carrot, small dice 1 roasted red bell pepper, small dice** 1 cup baby arugula, coarsely chopped 4 scallions, finely diced 1 shallot, finely diced
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Citrusy Mustard Dressing 2 tablespoons lemon juice ¼ cup orange juice 1 tablespoon mustard 1 tablespoon extra virgin olive oil 1 teaspoon sea salt Generous pinch cracked black pepper
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Drain rice and discard soaking water. Place rice and water in a pressure cooker and bring to a boil. Add a pinch of salt and seal lid. Bring to full pressure over medium heat. When pressure is high, reduce heat to low and cook rice for 25 minutes. Turn off heat and allow rice to stand in pressure cooker for 25 more minutes. Remove lid and transfer rice to a mixing bowl. While rice cooks, prepare the veggies and stir them into the hot rice so they cook just a tiny bit, so they are digestible, but still crunchy. Prepare the dressing by just whisking the ingredients together. Adjust the salt and pepper to your taste. Stir the dressing into the hot rice to coat. Serve warm or at room temperature. Makes 4-5 servings. *Soaking brown rice before cooking helps to rid it of a substance called ‘phytic acid’, which can inhibit your body’s ability to efficiently use calcium. Soaking and discarding the soaking water eliminates that risk. **Note: To roast a pepper, place whole pepper over an open burner flame. Using tongs, carefully turn the pepper until it is completely charred and blackened. Remove from heat and place in a paper sack. Fold the top of the sack over to seal and let the pepper steam for 10 minutes. Remove the pepper and peel the charred skin away. You may also buy roasted peppers in a jar at the market. Note: If you do not have a pressure cooker, get one. Seriously, get one, but in the meantime, you can boil the rice with 2 parts water to one part rice and cook for 50 minutes. Then proceed with the recipe as stated.
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PhysicallyFIT
HOW BODY BUILDING
SAVED MY By Burt Sklaroff
life
It was a Tuesday in May 2008; I was seventy-two years old at the time. I was doing my leg work out at Greg Long’s Gym, Street Road and Bustleton Avenue, in Feasterville, PA. I completed five sets of leg extensions 30, 30, 20, 15 and finishing 10 with 240 pounds. Next was leg presses for five sets finishing with 700 pounds. I finished that part of the leg work out with three sets of lunges, which is pretty good for a seventy-two-year-old man. My hips felt sore, but nothing too serious. I did the rest of my work out, hamstrings and calves, and went home for my whey protein shake with soymilk, followed by a long, hot bath. The next morning I awoke with severe pain in my hips. With each passing day the pain grew worse. I went to my chiropractor, who usually corrects my pain with one treatment. This was on a Thursday that same week. By Monday the pain was unbearable. I went to my family doctor for help, explaining that my wife and I were going on vacation in a couple of weeks. In addition, I requested a cortisone shot (a.k.a., steroid). He said he would give me one only after I had an MRI to see if I really injured myself. The MRI results indicated that nothing was wrong, but my physician gave me the cortisone shot anyway to ease my pain. My wife and I proceeded to go on our vacation, for ten days. The pain not only increased, but it began to metastasize to one shoulder, then the other, and back and forth from one hip to the other. My doctor gave me a prescription for oxycodone, (brand name is oxycontin, a time-released analgesic medication commonly prescribed for the relief of moderate to severe pain. It is notable for controversy concerning its patient’s status and for its potential for drug abuse/addiction). I took up to eight at a time and I still found no relief. The pain was excruciating. I couldn’t sleep, tossing and turning with pain. Nothing worked. When we finally got home from vacation, I saw the doctor again, explaining what had happened and he did blood work to see what showed up. Sure enough something did. An autoimmune virus called polymyalgia rheumatica, which strikes people over fifty years old, had now attacked me.
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My rheumatologist gave me prednisone, (a synthetic corticosteroid drug that can be delivered by intramuscular injection, It is a prodrug that is converted by the liver into prednisolone, which is the active drug and also a steroid). For me, it was supposed to stop the pain. It did not. This was on a Wednesday. That Friday, I had a 3:30 appointment with my Endocrinologist since the prednisone raised my blood sugar to over seven hundred. At 1:30, I went outside to get some sun. In the process of sitting on my aluminum, folding lounge chair, the legs collapsed, cutting my first finger off. I ran upstairs, got my wife and went to the hospital. After dressing my finger, I was grudgingly admitted to the hospital. I was told the surgeon couldn’t see me for five days, so I had to wait. In the mean time, the pain in my joints was increasingly getting worse. The prednisone was increased and I was given the top dose of morphine injections every four hours along with sleeping pills. Nothing worked. By the third day, it was unbearable. It finally occurred to the hospital staff that in one out of a hundred cases of polymyalgia, prednisone does not
work; methyl prednisone must be used. Upon receipt, all pain went away immediately. My surgeon operated on my finger and I was able to go home. About two months later, my finger was healed enough to return to the gym. I finally got to see the endocrinologist, who told me that because of the doses of methyl prednisone and methyltrexate, which I was taking to treat the polymyalgia, I was now experiencing a state of Type 2 Diabetes. As a result, I had to take insulin until the polymyalgia treatment was finished. There is a mathematical formula used to determine the amount of insulin needed, based on individual blood sugar counts. I followed the formula, which seemed to be working well for me. After two to three months in the gym, I was in pretty good shape again. One day while at home, I wanted some cereal so I took the usual amount of insulin before having a carbohydrate-rich meal. Before I even took one bite of cereal, I broke out in a cold sweat and felt very faint. I took my blood sugar and it was fifteen. I screamed for my nineteen year old grandson who was upstairs, told him what was going on and passed out. Fortunately, he immediately gave me orange juice to bring my sugar up which undoubtedly saved my life. The next thing I knew, I was in the hospital. My blood sugar was brought back to normal, and I was told how lucky I was that my grandson was there or I could have died. They also were astounded that I didn’t have a stroke or heart attack. They attributed this to my being in such great shape.
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PhillyFIT I 19
Even after this crisis, my sugar levels continued to read way below normal. Similar experiences occurred while at home on four separate occasions. Needless to say, I was growing extremely depressed and frightened. Still determined, however, I went to the gym for my Wednesday night work out. Before I began, I went into Greg Long’s office to discuss my problems, explaining that the doctors really didn’t know what to tell me. It was very scary. Greg chuckled, and began to explain what was going on from his perspective, and what to do about it. Greg explained that body builders use more carbohydrates at any given moment than those who do not body build. The protein that the body uses to rebuild muscle damaged in a work out needs larger amounts of carbohydrates in order to recover. Translated? I was taking the same amount of insulin as I did before my finger healed, consequently putting me in the coma state of diabetes. Greg suggested a solution. After taking my blood sugar reading, I was to take one-third less than the recommended insulin prescribed in order to compensate for the muscle building process. The next day I double-checked with my endocrinologist. He understood and agreed. Greg was correct. Everything was going smoothly for a while. Eventually, as I started to cut down on my polymyalgia meds, my sugar problems were reactivated. We all were extremely perplexed. In addition, I had a relapse (with the dreadful pain), and had to start all over with the polymyalgia doses of medications. I spoke to both of my doctors and they were equally as frustrated as I was.
Once again, I turned to Greg Long, who has since become my savior. Together, we concluded that as the pain medications decreased, (which may have occurred too rapidly), so should have the insulin injections. (Side Bar: I never stopped going to the gym during this entire ordeal, and my strength continued to increase.) In conjunction with my medical team’s approval, Greg and I began this approach, and I began to feel hopeful once again. Recently, I took the blood test utilized to diagnose polymyalgia. I no longer have any signs/symptoms for this disease! This in and of itself is highly unusual since the disease usually lasts over two years. At the time of this writing, I am decreasing the pain medications along with the amounts of insulin in order to avoid all that I previously had endured. Greg Long monitors my workouts so I don’t over do it. (One additional note to all you diabetic, body builders out there: our blood sugar needs to be in the 175-185 range before working out, because it drops 75-90 points after a work out.) A few times I didn’t prepare myself properly and the end result was that my blood sugar dropped to 60-70, which is dangerous. My goal is to be totally off most medications by the end of this summer. I’m seventy-three years old now and plan to compete sometime before the summer is over. It’s been a hell of a year, but thanks to bodybuilding and Greg Long, I plan to be around for a long time.
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LocallyFIT
y le id R in g in n y n le u id R R Running in Creek State Park Jeff Cole, Investigative Reporter, WTXF FOX 29 It’s a frosty Saturday morning in January just before 7:00 a.m. I am wide awake. The boys are in their rooms sound asleep, my wife, and little dog, Reggie, are off in dreamland right next to me. The events of the past week flash through my head. I replay how I could have done something differently at work or calmed my anxious child quicker. I think of my elderly mother in New England, my siblings, their kids, future college costs, the sliding economy and so on and so forth. Only one thing will clear my head, allowing me to make a clean break from the work week and the weekend ahead: A five mile run in the cold at Ridley Creek State Park. I arrived in Philadelphia in March of 2000 to work as an investigative reporter for WTXF FOX 29. Philadelphia is a wonderful city, jam-packed with culture, history, sports, great restaurants and interesting people. It is a city full of stories ripe for an investigative reporter. The work is fulfilling, one of the best jobs you can hold in big city journalism, but like any career it can prompt a little stress. Running is how I battle that stress. I live in a Delaware County community not far from the county seat, Media. I began running on the streets here in the early morning hours before work almost as soon as the moving vans had pulled away. Flashlight in hand, blinking safety lights stuck on my shirt, as the neighborhood dogs barked and the newsboy tossed the morning paper on lawns, I’d knock off three or four miles just after 5:00 a.m. Then, I’d retrace my path on weekend afternoons – taking time to notice the homes and streets along the route. It was a great a way to learn my new community, but I missed the rural feel I’d grown to love while running a wooded loop around a reservoir in my former neighborhood in West Hartford, Connecticut. Then, a neighbor who’d seen me running asked if I’d ever run at Ridley Creek State Park. Not only had I never run there, I’d never even heard of the place. Directions were offered, and I headed there on a Saturday afternoon to check it out. I was immediately taken by the beauty and peacefulness of the park. The entrance, Sandy Flash Drive South at Gradyville Road in Edgmont Township, Delaware County, takes you up a slight rise that reveals a pasture on the left. To the right is a wooded area, which frames the road until you drop down and enter the parking lots. In the distance, I could see what I now know is the Hunting Hill mansion, a large stone structure often used for weddings and formal events. Directly in front of me was a clearly marked map of the paved road that I would come to know as the best jogging route I have ever consistently run. May/June I 215-396-0268 I www.phillyfit.com
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According to Pennsylvania’s Department of Conservation and Natural Resources, Ridley Creek State Park takes in over twenty-six hundred acres of Delaware County woodlands and meadows. The creek flows through the park and the entrance to this stunning piece of property lies just sixteen miles from Center City Philadelphia. The state reports that the recreational opportunities here include hiking, biking, horseback riding, fishing, picnicking, touring the formal gardens on the property, walking or just going for a great run.
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The running route is marked at 4.3 miles, but one can easily push it to nearly five miles if you run from the parking area to the running route and back. A Ridley Creek run takes you past a startlingly pretty section of the creek. It is here that you’ll spot red-tailed hawks, herons, ducks, crows, deer, rabbit, raccoon and, if you’re lucky, a big, bushy-tailed fox. The creek is stocked with trout, so you’ll share its beauty with fishermen lining the banks. The splendor of the creek gives way, if you’re willing, to a long hill that takes the runner to the section of the park bordering the Tyler Arboretum. From here, the route rounds you back toward your starting point but not before you pass a large cornfield. Watching the stalks rise in the spring is a wonderful symbol of the summer season ahead, and once the stalks are chopped down in the fall, the field serves as a feeding area for birds and deer. The final leg of your Ridley Creek run is a gentle slope past a wooded valley and open fields where local scout troops set-up their tents for overnight stays. If this jaunt doesn’t calm your spirit and fulfill your craving for vigorous exercise, I don’t know what will. It is with a little irony that I’ve become an active runner. I hated running for a long, long time. Not because I didn’t like athletics. I played baseball, basketball, football, ice and street hockey constantly as a kid growing up in Southeastern Massachusetts. I’m from a family of six kids – five boys and a girl. My twin brother and I loved to bang each other around. One of our favorite games was what we called “muckle” football. The runner carried the ball until he was knocked to the earth hard and fumbled. The next player would grab the ball and run for his life because he knew the hit was coming. Muckle resulted in any number of deep bruises, and twisted ankles. I still think my oldest brother, Alton, had his nose broken in one of our last games before it just became too rough. So why did I hate to run? I loathed running because I saw it as punishment. On my school sports teams, coaches used running as a way to punish players following a bad practice. We often deserved it, but I sure never liked it. The coaches on my junior 22 I PhillyFIT
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high and high school basketball teams would line us up on the baseline and blow the whistle. You were to run to the quarter court, half court, three-quarter court and the far baseline, bend down and touch the line, and sprint back. We did it over and over again, sometimes until you could barely draw a breath. I hated running! Staying in shape in my twenties involved pick-up basketball. I played in leagues at the gyms where I had memberships. At the time, I was reporting for a CBS television station in Hartford, Connecticut and we had a basketball team that played in local tournaments and charity events. However, a couple of fingers to the eye and a fully ruptured Achilles tendon, which required surgery and months of rehabilitation, cured me of the game of basketball. I still feel the ache to play, but the five-inch scar on the back of my lower right leg is the only reminder I need to stay away from the game that I once loved. So, I turned to running. I used to run in basketball sneakers but a friend took pity on me and suggested I take a trip to the local sporting goods store and buy some running shoes. I did and I was on my way. Now, I run in a pair of Asics GEL-Kayano sneakers. In the cold weather, I wear an Under Armour black turtleneck and Asics gloves and cap. In the warm weather it’s shorts, a running shirt and a baseball hat. Just recently, I’ve added an iPod to my list of running gear. It’s filled with John Coltrane, Herbie Hancock, Stevie Wonder, Steely Dan, Michael Franks, Joe Williams and a few hip-hop artists from my teenager’s music collection. I always start my Ridley Creek run without the music but as I turn up that long hill, on goes the iPod, down drops my head so I don’t have to look at the hill rising in front of me, and I push on.
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I’ve met lots of good folks while running in the park. There’s the group of women of varying ages who meet early every Saturday morning. They seem so content as they chat and walk the trail. There are the elite runners who pass me at full gallop. Then, there are the people like me – happy just to be getting in a workout.
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I invite you to run or just enjoy a leisurely walk at Ridley Creek State Park. If you see a middle-aged guy pounding along the path while singing out loud to Steely Dan, it’s likely to be me – doing something I’ve grown to love in a place that I adore.
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SpecificlyFIT
“
”
AB for Spring
Get
Ready
By John Fairchild
The elusive “six pack” middle that is the entire fitness rave requires a combination of a clean diet, exercise and your personal commitment to an overall healthy lifestyle. Look for upcoming columns on clean cooking with John Fairchild. Here’s what you can do now to get started on developing those “core” muscles.
5 Must Do Exercises: Two sets of 10-20 repetitions with a 10 second rest in between exercises are generally sufficient.
CABLE/BAND ROTATION Start: Use a cable or a band; create a triangle shape with your arms. Rotate your torso maintaining that triangle shape throughout the motion. Finish: Pause at the end of your rotation and return slowly. Keep head and back posture stable during motion.
BALL CRUNCH Start: Sit on a stability ball and place your legs shoulder width apart flat on the floor. Walk your feet out as you roll yourself down until the lower part of your back is on the ball. With your elbows wide and chin off the chest, lift the upper part of your back off the stability ball (like a floor crunch). Finish: Slowly lower yourself back onto the ball. Try to keep the ball from rolling during both phases while keeping your hip from pushing in toward the ball.
BALL ROLLOUT Start: Begin the exercise by kneeling on a mat. Clasp your hands and place them on the top of the Stability Ball in front of you --- keep arms extended. Slowly lean forward and roll your hands over the ball while rolling the Stability Ball away from your body. Your body will extend forward; only go as far as you can control your spinal posture. Finish: Pause at a comfortable location and return keeping your hips from flexing.
HIP LIFTS Start: Begin by lying on your back with your arms by your sides. Raise your legs so they are straight up toward the ceiling 24 I PhillyFIT
and perpendicular to your torso. Draw your navel toward your spine and lift your hips a few inches off the floor, keeping your legs straight and toes pointed to the ceiling. Finish: Slowly lower your hips back to the floor. Try not to swing your legs or bring them back toward your head. Keep your head resting on the mat during the entire exercise.
ELBOW TO STRAIGHT ARM PLANKS Start: Start the plank with having your elbows on the floor under your shoulders and being on the balls of your feet or on your knees (novice). Extend one arm so you are placing the palm of your hand on the floor and then repeat on the other side to resemble a push up position. Finish: Return to elbows one arm at a time bringing you back to the elbow plank position. Maintain spinal position throughout the motion. Avoid dropping your hip toward the floor. You have a basic group of six abdominal muscles plus muscles that support the spine, lower back and the hip. By adding these exercises you are developing a stronger, more efficient and functionally fit body.
See you at the beach! John Fairchild is currently operating a corporate wellness employee benefit program in the Philadelphia area and is the Author of “Stop the Weight Loss” book. His degree in Nutritional Science and his National Academy of Sports Medicine Certification make him a valuable and exciting addition to our PhillyFit team. A former culinary director/chef in Pennsylvania and a fitness trainer on the Dr. Phil Weight Loss Challenge show, John can help you reach your desired outcome. John also has his own “at home” weight management healthy cooking concepts system. You may find out more about him at www.weightlosscoaching.org. Contact John at john@phillyfitmagazine.com
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NutritionallyFIT
10
Top Most Fattening Foods On the Planet And you thought a Big Mac was fattening. by CAPNCRUNCH - MARCH 31, 2008
Ok, so there are lots of fat people out there – the good ‘ol US of A happens to be one of the fattest nations on the planet. That being said Mexico, The United Kingdom and even Canada aren’t that far behind. The question is what is making everyone so obese? Well most of the food we eat isn’t really food for one! Some scientist recently announced that he has had a Twinkie on his desk for over two years. That’s not the scary part, it hadn't decomposed at all, it was still soft and moist. This is because microorganisms that we often call bacteria aren’t interested in the Twinkie because it provides no nutritional value, since it isn’t real food! The bacteria is smarter than we are... Dah! But what if all you really like to eat is just plain old fattening food? Here is a list, most of it real food, some of it isn’t, but it’s all really fattening. Before we begin, it’s important to note the average male should consume roughly 2300-2700 total Calories per day and less than or equal to 75 grams of fat – remember those numbers.
The Avocado Mother Natures Fatty Son
10
Most of you have probably heard that the avocado is the most fattening vegetable on the planet. Well first off it’s a fruit, secondly you’re right, this baby is loaded with fat, unlike anything else on this list the fat in an avocado is actually good for you. The fat in avocados is called monounsaturated fat, it’s the same fat that you find in Olive Oil. It’s not only a good fat but it reduces cholesterol levels. Basically if you have eaten or plan on eating anything on this list you might want to throw back a couple of avocado’s. There are 31 grams of fat on average in each avocado, but this time it’s good fat! 31 Grams of Fat
Hardee's The Monster Biscuit
9
We’re at Hardee’s for breakfast and this Monster offering won’t disappoint! We’ll start with a butter based country-style biscuit, then add 3 strips of bacon, a full size sausage patty and 4 slices of shaved ham, this takes care of the pork department. After the meat has rested nicely, they add a folded egg and 2 slices 28 I PhillyFIT
of processed cheese. I am not sure how you get your mouth around this but if for any reason this sandwich seems appealing to you the logistics of eating it are probably the least of your concerns. Now for the numbers- 710 calories and 51 grams of fat and this is the most important meal of the day. The question is will you make lunch? 710 Calories & 51 Grams of Fat
Voodoo Doughnut Home of the Maple Glazed-Bacon Doughnut
8
Yes, I am serious – bacon. Voodoo Doughnut is a Portland Oregon landmark: they make some of the craziest doughnuts on the planet. Doughnuts covered in Cap'n Crunch, Coco Puffs and even one beauty dusted in Tang (Neil Armstrong would be proud). The one we’re here to talk about is the colossal giant maple glazed doughnut that has two strips of crispy bacon on top of it. For those of you that want sweet and pork in the same bite, this doughnut has it all! As for the numbers, well, Voodoo isn’t a national chain, so they don’t post nutrition info and why should they? Doughnuts don’t have any nutrition, but they do taste great and that’s all that matters!
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#7 – Carl’s Jr. Taco Salad
#3 – Hardee's Montser ThickBurger
Mom always said eat your salad because it’s good for you, loaded with nutrients and vitamins and low in fat, right? Not at Carl’s JR! They have a little diddy called the Taco Salad, and while I haven’t had one it actually looks pretty decent. Seasoned ground beef with refried beans, jack and cheddar cheese, lettuce, salsa, hot sauce and sour cream, all of this is served in a deep fried tortilla bowl that you can eat! It doesn’t sound that bad, right? 940 Calories and 57 grams of fat to put this in comparison the legendary Big Mac is a respective
So let me describe this puppy: 2 seriously large patties that are 1/3 of a pound each. For those metric types out there that’s over 136 grams of meat baby! Next we have 4 large slices of bacon and 3 slices of processed cheese. Now let’s get to the bun, it of course has Mayo and lots of it and they also insist on buttering this large sesame seeded meat holder Ok so how bad is it? 1,420 calories and 107 grams of fat! That just a burger folks! 1,420 Calories & 107 Grams of Fat
540 Calories and 29 grams of fat, ouch!
#2 – Turducken Turkey, Duck & Chicken!
940 Calories & 57 Grams of Fat
#6 – Dairy Queen The Large Chocolate Chip Cookie Dough Blizzard For those of us that love Ice Cream, and most of us do, the blizzard is a fine concoction! What will shock you is just how fattening this dessert is. 1,320 Calories & 52 Grams of Fat
#5 – McDonalds Double Quarter Pounder with Cheese (Supersize Combo) We couldn’t do a list without some McFried goodness and the Double Quarter Pounder is McDonalds meanest burger. 2-¼ pound patties and processed cheese- match this up with a large fry and large Coke and you have artery clogging magic! The numbers for the entire meal are as follows, 1,620 Calories and 72 grams of fat. 1,620 Calories & 72 Grams of Fat
#4 – Poutine The French Canadian gastronomic contribution to the world Pronounced “Pooh-teen.” So now that we know its somewhat disturbing name, what is it? You start with a plate of fries, then you add a healthy handful of cheese curds and pour over a generous amount of gravy. Keep in mind this is usually served with a burger and a soft drink.
For those that don’t know Turducken is basically a hollowed out turkey (Yup, they remove the bones!) Within that Turkey one stuffs a hollowed out duck which also has a hollowed out chicken inside of it and of course you need to squeeze in some pork sausage to bring it all together. That isn’t a typo, I said Pork Sausage baby. Now here’s the kicker, you take the giant mound of skin fat goodness and you deep fry. So how fattening is it? One single serving of Turducken without gravy is over 3,500 Calories and 214 grams of fat! Turducken is the real deal baby! 3,500 Calories & 214 Grams of Fat
#1 – The Big Texan The 72 oz Steak takes the crown! The Big Texan in Amarillo Texas is one of the most famous steak houses on the planet and this enormous steak has a lot to do with it! 72 oz’s of heart stopping beef that translates to 4.5 pounds!! That’s the size of a small baby! The crazy part is over 8,000 people have successfully gnawed their way through one of these big guys including an 11-year-old boy and a 69-year-old grandmother. One crazy diner ate two of them in within the one hour limit! As for fat and calories, as you’d expect they’re large numbers! 5,760 Calories 480 Grams of fat. 5,760 Calories & 480 Grams of Fat
As a side dish the numbers are staggering. 1,300 Calories and 72 grams of fat! 1,300 Calories & 72 Grams of Fat
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FurryFIT
On the
move
by Debbie DeSantis, CPDT, Certified Trainer and Behavior Specialist, Going to the Dogs Obedience Training, www.topdogtraining.org, (610) 344-7799
Moving from one location to another can be very stressful to our pets. Pets live longer and the population is more mobile. If you are renting, please check first that your new landlord is dog-friendly and that your lease allows dogs of your size and breed. If buying or renting, also check that the laws of the township to which you are moving permits your type and number of pets. If you are renting, showing your new landlord that your pup is very well-trained may help. If you must move and need to find a pet-friendly rental, please check with your local animal shelters and realtors who can assist in your search so that you won’t have to give up your pet. Pets are often lost during moves. It’s important for your dog to have some type of identification (such as a tag, a microchip, and/or a tattoo). If your pet is micro chipped by your veterinarian, you also have to register the dog with the company supplying the microchip and provide your updated name, address, and telephone number. Sometimes it’s advisable to board your dog or have him stay with a trusted friend during the actual move, as it can be very hectic. Make sure that the dog is not left in a hot yard or vehicle during the move. Well-socialized pets usually have an easier time adjusting to new environments. However, all dogs should be kept on lead when
introduced to the new environment. Make sure that your new yard is safely fenced and secure. If you are using the invisible fence, make sure that your dog is trained to the system in the new environment before letting him loose. New noises, sights, and smells can greatly distract a dog – even well-trained ones. So, adjust your dog slowly to his new environment and be patient. Moving can be especially hard on older or rescued pets. Older dogs who have lived only in one location can be especially stressed during a move. It’s like being dropped into a new, unknown country. Some older pets may have some cognitive dysfunction. Staying with them for a few days after the move can help make the adjustment easier. As they investigate, showing them familiar things, such as the furniture and their toys, can help them adjust, as they have familiar scents. Rescue dogs – and even those we have since puppyhood – can suffer from separation anxiety during a move. So make sure that you get them used to very brief departures before engaging in longer ones. Ensure that they are safe inside, either in a room, if they are not destructive or a crate or exercise pen, if they are accustomed to being in them. (If they are not already used to being in a crate or exercise pen, accustom them to them before the move.) Make departures and your returns low-key, and accustom your dog to your leaving and departure cues – such as picking up your keys and putting them down – without even departing. Don’t make a big fuss upon your return. Don’t give your pup much attention for about a half hour before you leave. To help prevent separation anxiety, there can’t be such a difference in attention between the time that you are home and the time that you leave. Even previously house-trained pets can have indiscretions during a move. They are stressed, and they need time to learn a new routine as well as where the exit doors are. I recommend treating your dog as if it were a puppy in the beginning. Take him out often to potty. Take the pup out the same door in the beginning, so that he can learn to go to that door to show you his need to go to the bathroom.
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Start using in the new environment the commands your dog knew before moving. Do so only on a leash and without distractions at first. Then, as he is able, start adding higher and higher level distractions, so that the dog will listen reliably in any setting. Also, make sure to work with your dog in every room of your new house or apartment as well as outside in new locations, so that he will reliably perform everywhere. Take a tour of your new neighborhood without your dog, so that you learn the walking routes. Also, make sure that you don’t have to deal with loose dogs while on your walks. One of the benefits of having a dog is that many people are dog friendly and, in taking your friendly dog out with you, you may meet many neighbors. Make sure that you are a good neighbor by ensuring that your pup doesn’t make too much noise and that you pick up his waste while on walks (as is required in many communities). Of course, you will want to provide a sufficient amount of exercise to your pet at your new location. Mental and physical exercise will help relieve stress. Each dog will have different exercise needs. Younger ones generally require more exercise than older ones. Breed differences also can dictate the dog’s needs. For example, dogs from the working, sporting, herding, hound, and terrier groups will generally require more exercise than those from the toy group. Of course, consult your veterinarian regarding your pet’s needs according to his age and health.
If you are moving far from your previous location, before moving, check out the location of the nearest veterinarians. Ask neighbors or your current vet who they recommend if you must change vets. Learn where the dog-friendly locations are, such as parks, stores, restaurants, etc. If you are flying with your dog, check out your airline’s requirements regarding crates, identification, and other items. Some smaller pets can even fly with you in the cabin. If your pup can’t fly in the cabin, make sure that your pet will fly in an area that is appropriately temperature-controlled. If you are driving to your new location, stop for regular potty and exercise breaks. In any move, make sure that you have an ample supply of your dog’s regular food, any medications and supplements, and even water that your dog is accustomed to taking, so that you can avoid digestive upsets. One last note – if you need to re-home your pet for any reason, please do the following to ensure your pet’s safety: if charge is a reasonable fee; do thorough checks of veterinary and personal references; and perform home visit with all family members and pets of the prospective new owner. Also, have your pet spayed or neutered before re-homing (as long as it’s medically safe to do so), so that it
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Walks, retrieving a ball or Frisbee, and even dog sports such as obedience, rally, or agility can meet your pet’s needs. If you’re not
able to meet your dog’s needs yourself, you can check out and hire a reliable dog walking service or put your dog in a responsible dog daycare. Always first check out the credentials of the places where you leave your pet, such as whether and how they are monitored, staff-to-dog ratio, whether other pets that yours will come in contact with are temperament tested and required to have the appropriate vaccinations, and the expertise of the individuals who will be responsible for your canine companion.
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won’t be used for breeding purposes. You want to be certain that your pet won’t be used for dog fighting or sold to research laboratories or any other bad purpose.
Debbie DeSantis, CPDT, has been a certified dog trainer and canine behavior specialist for over 18 years. She is also a professional member of The Association of Pet Dog Trainers and is authorized to administer the American Kennel Club’s Canine Good Citizen test. Debbie has nationally ranked obedience dogs, therapy dogs, and participates in dog rescue. Additionally, she writes a column about dog training and behavior called “Dog Talk” for The News of Delaware County. Contact Debbie at deb@topdogtraining.org, Contact Debbie at debbie@phillyfitmagazine.com.
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Moving can be an exciting, fun time. Taking the above precautions can help ensure that things go smoothly. Happy moving!
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PhillyFIT I 33
FurryFIT
By Mary Beth Genter
Mary Beth Genter sat on the floor next to the beagle. Anyone could tell, just by looking at him, that the dog was in pain. Weakness in his hind legs resulted in a tumble down the stairs. He was going to see his veterinarian, but in the meantime, he was suffering. His breathing was rapid, he was curled tightly in a ball, and his eyes reflected his pain. When Genter started assessing his energy field, she was not surprised to find all seven of his main energy points blocked. The first step in helping this dog was to open those blockages so his energy would flow freely. By the time she opened the second energy point, also known as charkas, a change took place. The beagle took a deep breath and visibly relaxed. His breathing slowed and deepened, and then he stretched out as his body relaxed. Genter continued working with his energy field and when she was finished, the dog was resting comfortably.
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The techniques Genter used are part of a multi-level program known as Healing Touch for Animals®/Komitor Healing Method. Developed in 1996 by Carol Komitor, this bio-field energy modality is taught throughout the United States and in several other countries. It is part of a growing acceptance of the healing powers of energy. Healing Touch for Animals® (HTA) was developed because practitioners of Healing Touch, which is used on humans, wanted to know how to help their animals. With her background as a veterinary technician and her knowledge of energy medicine, Komitor was the one they came to with their questions. From that starting point, the program has developed and is now being taught in weekend workshops all through the year. The techniques taught in these workshops are designed to enhance the healing process and do not replace traditional medicine or veterinary healthcare. They promote a beneficial way to blend holistic healthcare and traditional medicine. The HTA techniques that Genter uses can be used on any animal – small, large, wild, exotic, family pets, or zoo animals.
They create a relaxation response that causes a physiological response that helps to support the immune system. As the body relaxes, endorphins are released which result in the muscles relaxing. This increases the space between the cells so circulation increases. With increased blood flow, more oxygen, nutrients and enzymes can reach the cells. Hormones are regulated. It also helps to flush toxins from the body. All these things work together to provide an environment conducive to healing which ultimately boosts the immune system. These techniques do not replace traditional veterinary care, but practitioners work cooperatively with veterinarians to help animals reach optimal healing. Animals are very receptive to the benefits of HTA because their instinctual nature relies on energetic awareness of their surroundings. In fact, they are much more in tune with their energetic fields than most humans. Genter has on many occasions watched the animals who participate in workshops. The dogs find themselves in a room full of strangers, both animal and human. Yet the canines relax calmly at their owner’s feet. When the dogs are receiving the treatments, they may yawn or shift their bodies to get more comfortable. During the Equine portion of the workshop, horses will drop their heads and ears, or cock a hind foot. You may even see their lips quiver. And while dogs and
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horses participate in the workshop, the techniques are not restricted to just them. Genter has worked on a variety of other animals including cats, guinea pigs, birds, and fish. And the added benefit, Genter says, is that she also receives benefits from the techniques as she applies them to her clients. At each level of the program, Genter learned additional techniques that she can use on a case by case basis. Some techniques are for general wellness and to assist in balancing the animal’s energy field. Other techniques are more specific such as the techniques for back problems or for trauma release. Whether using one or a combination of techniques, blockages or congestion in the energy field can be cleared and the entire field balanced. For most of the techniques, Genter uses only her hands; however, some techniques taught at higher levels include the use of tools such as tuning forks.
Mary Beth Genter
Through working with her own animals, Genter feels she has developed a closer bond with them. By working with them on a regular basis, she feels she is providing them with preventative health care and also supporting the care provided by their veterinarian. HTA techniques can assist in many other areas, including health issues, accident or injury, pain control, physical and/or emotional trauma, disease prevention, cancer, euthanasia support, behavioral issues, anxiety reduction, connection and bonding with owners, stabilizing training and focus for competition.
HEALING T UCH FOR ANIMALS PRACTITIONER
Genter enjoys seeing the benefits that rescued dogs receive. One particular dog was completely attached to her owner. Even though she had been in a safe environment and at her “forever home” for more than a year, she still showed signs of insecurity. She would shy away from strangers and in doing so would almost knock her new owner to the ground. After just one session, she showed a marked improvement in her behavior. Sometimes changes are noticed immediately after a session, but in many cases it may take a day or two for the animal to adapt to the new pattern of energy flow. Some animals require only one session, but others may require multiples sessions to address different issues. Each animal is unique, as are their needs.
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Mary Beth Genter, B.S., M.Ed, HTAP. Genter has been a practitioner of Healing Touch for Animals® since 2004. She works on animals locally and also provides distance sessions. Over the years she has seen how these techniques can benefit our animals’ friends. Because of these benefits, Genter has become the HTA workshop coordinator for the Philadelphia area. Her feeling is that the more people who learn the techniques she uses, the more animals will be able to receive the benefits. Contact Mary at mary@phillyfitmagazine.com.
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PHILLY’SFITTEST
Trainer Roxane Merat of Deep Cuts Fit in Wayne
McLoughlin of Levittown, owner L Marty of Extreme Fitness Personal Training
Ghada Abuhakmeh of Norristown
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Janet Rosen of Wynnewood at Philadelphia Skating Club in Ardmore
L Ly Ngo of Philadelphia with Ursa 36 I PhillyFIT
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Sara Ali of King of Prussia
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Vaughan of L Careem Secane at Pinnacle
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PhillyFIT Magazine is on the hunt to find folks who really dig working out and keeping in shape! Is there a better place to start our search than a Philadelphia Sport and Social Club Event?! Here is who the PSSC nominated as two of its "Top Performers.” These are club members who have impressed their peers with their dedication to their sport leagues, incredible team spirit, and overall inspiration to all around them. This is the first of a mini-series. Enjoy! Name: Andy Banas Age: 31 Hometown: Philadephia College: Penn State University Occupation: Investment Consultant, Veritable, LP PSSC Sports: Football, Softball, Volleyball PSSC Teams: Blacked Out, PSSC Piping Plovers, Pointrollers Gym: Personal Trainer, Dominique Paris, Owner, Knockout Coaching Favorite Shore Town: Avalon, NJ Favorite Bar: Positano Coast Favorite Grocery Store: Trader Joe’s Favorite Band/Singer: Jurassic 5 Car You Drive: Porsche Cayman S
Dream Car: I’m already driving it! Life Motto: Enjoy & live life one day at a time Favorite aspect of the PSSC? I love the competitiveness of each game as well as the fun & social atmosphere between all the teams and players. Best PSSC playing experience? My Blacked Out softball team, which has been playing together for nearly seven straight years, went 27-1 on its way to 3 straight Competitive Division Championships in 2007. Most embarrassing PSSC playing memory? Breaking my collarbone in a coed touch football game. No one ever said the females in these leagues take it easy on you. I learned this lesson the hard way!
Name: Colleen Burns Age: 25 Hometown: Philadelphia College: Drexel University Occupation: Product Development and Production Coordinator for Urban Outfitters Women’s Apparel PSSC Sports: Football, Softball PSSC Teams: Below Me, CBB, The Supers, PSSC Piping Plovers, Blacked Out Gym: The Outdoors Favorite Shore Town: Margate, NJ & Avalon, NJ Favorite Bar: Urban Saloon Favorite Grocery Store: Whole Foods Favorite Band/Singer: Christina Aguilera Car You Drive: VW Passat
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Dream Car: Porsche SUV (I know, so blah!) Life Motto: Live everyday as if it’s the best day of your life Favorite aspect of the PSSC? The competition definitely ranks #1 and everything else that follows is icing on the cake. The people, the social scene, the endless amount of sporting opportunities to join… What could make an athlete happier?! Best PSSC playing experience? Everytime my team wins a game, which is often. That’s why I’m always smiling!” Most embarrassing PSSC playing experience? I would have to say the few times I have gotten up to bat, had that perfect pitch come down the pipeline, take my step, pivet my back foot, swing with all my might for those fences and then hear that sweet sound of a “Whiiiifffff!”
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PhysicallyFIT
..................................
COMEBACKS! .................................. By CORY BANK, PH.D
Lance Armstrong decided he would compete in the Tour De France in 2009 to seek an unprecedented eighth title. Michael Jordan came back to basketball twice. Martina Hingis made a comeback in tennis. “Super” Mario LeMieux came back to hockey and Roger Clemens returned to baseball. No one thought Tedy Bruschi could ever play football again after suffering a mild stroke and partial paralysis. There are countless other professional athletes who have made a comeback after a layoff from sports. It’s certainly not a new phenomenon. But what about the recreational athlete who has taken some time off from his or her fitness activities and is looking to make a personal comeback? While the weekend warrior might not have the same motivating factors like record breaking glory or mega bucks as a professional athlete, he still has his own important, compelling reasons to return to a sport. These can range from feeling healthier, looking better and being a positive example to family and friends. Regardless of the reasons, it’s imperative to realize and understand that for most of us, a comeback cannot be taken lightly. The following guidelines can help many of us enhance our physical progress and psychological enjoyment of returning to our athletic pursuits. Of course these 38 I PhillyFIT
suggestions are not set in stone, so please feel free to personalize them to your own needs as you make your comeback.
Comeback Gradually to Your Fitness Level A general rule is that the longer your time away from physical activities, the more gradual your return should be. Don’t forget that additional factors such as injury recovery and/or an excessive body fat percentage should be entered into your equation. If it has May/June I 215-396-0268 I www.phillyfit.com
been a significantly long layoff, it’s probably wise to make an appointment for a check-up with your physician prior to beginning the regimen. By making your comeback slow but sure, you are allowing your body to absorb the fitness training which is essential for progress. Furthermore, it will also decrease your chances of injury.
Keep Track of Your Progress Keeping track of your progress will allow you to maintain an objective measure of your training with regards to your fitness activities. It is also a great opportunity to record your subjective feelings continued on page 40
as you make your comeback. Finally, it can make for a useful marker in terms of looking at progress over time. For example, a person who returns to running and initially can only run one mile realizes she is running two miles a month later and is running five miles six months later.
Make Your Comeback Fun Whatever the physical activity you are getting back into, make sure you enjoy the time you dedicate to it. Try to surround yourself with positive training partners and select events you enjoy. Vary the training and try to maintain an optimistic outlook when the going gets tough. Remember that when given a choice, we tend to spend our time on activities that we benefit from and find pleasurable. Implementing and adhering to the above guidelines should enhance your comeback while leading to greater overall health and fitness. The best of luck and success! Cory Bank, Ph.D., is the founder of the Abington Center for Therapy and Sports Psychology (www.abingtonpsychology.com). Dr. Bank specializes in individual therapy with children, adolescents, and adults including sports psychology, adjustment issues, relationship issues, school issues, and stress management. Dr. Bank seeks to focus on each person’s strengths and needs in order to assist each individual to reach their fullest potential. He is also an Assistant Professor of Psychology at Montgomery County Community College and serves as an Adjunct Professor at Rosemont College in the Graduate Program of Education. Dr. Bank has completed the Ironman USA Triathlon and multiple marathons. He has been featured on WIP AM, WWDB AM, USA Today, and The Philadelphia Inquirer. Contact Cory at cory@phillyfitmagazine.com.
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PhillyFIT I 39
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PhysicallyFIT
ANATOMY OF TRACI’S TOTAL
TRANSFORMATION By Mary Nearpass
“ Change your thoughts, and you change your world”
before
after
— Norman Vincent Peale
“ Nothing in life can be permanent, except what you choose NOT to change” — Mary M. Nearpass By the time she was 37 years old, she found her weight at a staggering 237 pounds. Up until December 19, 2005, Traci had convinced herself that she was just a little chubby; a big girl, or maybe even big boned. I had the distinct privilege to meet with Traci Conaway over a cup of coffee. She willingly entrusted me, a total stranger, with her gripping, sometimes shocking and ultimately inspiring story. I am forever grateful for this distinct honor. The following is a recount of her transformation from a once vulnerable woman, to a woman fueled by incredible courage, determination and steadfast perseverance. By all accounts, Traci was living a wonderful life of a married mother of three beautiful children, in a big suburban home nestled in Bucks County, PA. She had married in 1989, and became a mother of three in a matter of a few short years. (A daughter, Danyelle, 1992, and fraternal twins, Mason and Nicole, in 1996) She quit her full-time job in order to stay home with her children. Traci began watching children in her home in order to offset the lack of income from her previous full-time job. Although she was happy with all the children, she began missing adult interaction throughout the day. At this point, Traci began to start making choices that she felt were expected of her, not necessarily best for her. Over time, food became less of a source of nourishment, and more a source for comfort to ease the pain and loneliness she lived with day-to-day. Consequently, Traci was feeling emotionally and socially bankrupt. As her children grew, her marriage ended in divorce, so all communication became focused solely on the kids. At the same time,
slowly, but surely, Traci’s weight on her 5’5” frame gradually expanded from 167 pounds to her all time high of 237 pounds. Most of us at one time or another reach a point in our lives when we realize that we are at a crossroads and something simply HAS to change. December 19, 2005 was Traci’s. Turning point. On this particular day, Traci turned thirty-seven-years old. Something inside her had reached a point of ENOUGH! I’m NOT going to live my life like this anymore. Essentially, she was sick and tired of being sick and tired. She made the decision and commitment that starting her 38th year; she was going to do something about it. Without telling anyone, Traci began doing two months of research on the various Bariatric Surgery options for weight loss; specifically, the two she focused on were the Lap band and the full gastric bypass. A dear friend had referred her to the Gastric Bypass Barix Center in Langhorne, PA. She had had a procedure done there with great success and highly recommended this group. Visit www.barixinfo.com or call 800-282-0066 for more information. So in February 2006, Traci made her first appointment. After a wonderful introduction into the process, she selected Alan H. Brader, M.D.; specializing in Bariatric Surgery, Critical Care Surgery and General Surgery. She attended an informational seminar, and felt an immediate connection to the practice the minute she entered. The surgeons and support staff were personable yet professional, funny yet incredibly intelligent. It was apparent that the doctors were determined to help as many people as possible regain their health and get back into the life they deserve. Little did Traci know that upon entering
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that room, she was looking at her destiny! After the educational and informative seminars, Traci was convinced this was the tool she’d been searching for most of her life. Her past experiences with diet clinics, specialty foods, weight loss centers that preach counting food points, the diet drugs that were pulled off the market, the lo-carb. No-carb, lo-fat, no-fat treadmill she had been on for so many years, was going to be a thing of the past. She hoped! There is a stringent criterion that all potential patients must go through in order to be a candidate for surgery: A patient must have co-morbidity (at least two health-related reasons) for wanting any elective procedure. In Traci’s case, hers were being at least 100 pounds overweight and sleep apnea. She underwent a full psychological examination, did an overnight sleep apnea study, had a full body work-up, including a CAT scan, a full CBC (Complete Blood Count), etc. Upon completion, Traci was elated to find out she had received medical clearance and was now a candidate. She and Dr. Brader chose the full gastric Bypass surgery as opposed to the original lap band. Traci wanted the former because it would force her to learn and adhere to self -control of her food choices, a behavior she knew she wanted to change for the better. FYI: The Barix Clinics offer two, well-established weight loss surgery procedures – Roux-en gastric bypass surgery and lap band surgery. Although each has its own unique advantages when compared to the other, they both aim to help the patient by reducing the effective stomach size. As a result, you eat less and feel full with smaller portions. Gastric Bypass Surgery involves reducing your stomach size and connecting it to the intestine, a large part of which is bypassed, limiting the calories you can absorb. Gastric bypass helps in longterm behavior modification by reducing tolerance for foods with high sugar and fat. Lap band surgery provides the flexibility of changing your stomach size and requires committed doctor visits, at least initially, to become comfortable with the band. June 12, 2006, Traci went into the hospital weighing 237.9 pounds; BMI (Body Mass Index) 39.5; Clothing Size 18/20 for her much anticipated surgery. (BMI, Body Mass Index is based on a ratio of weight and height). With a BMI of 39.5, anyone can be a candidate for Bariatric surgery, as long as he/she has one or more of the following weight related health problems: Diabetes, Cardiovascular Disease, Sleep Apnea or High Blood Pressure. It wasn’t until she was on the gurney that she actually realized she was embarking on this journey, and it suddenly became real. It was a profound moment that changed her life forever. She spent two nights and three days in the hospital, and was up and walking around, doing laps the very next day. Traci had no, measurable pain nor problems following this miraculous surgery. She was, understandably, a little afraid of her new stomach as she didn’t know if it would adjust. It must be like an out-of-body experience; to have something inside your own body having been drastically changed from the only way you’ve ever been known to 46 I PhillyFIT
be; to once again learn how to eat, what to eat and what not to eat. According to Traci, the plan was simple. If the new tummy doesn’t like something, it’ll let you know. It has rarely been a problem. Traci followed the rules and guidelines that Dr. Brader set forth (See below for specifics). By the end of two weeks, her gastrointestinal discomfort subsided as her body learned to adjust to its new digestive pathway. Follow-up with her surgeon occurred two weeks, six weeks, quarterly and annually from there on out. She always went armed with questions for him at each visit. The good Doctor happily and concisely answers them all. She, as are all bypass surgery patients, will be lifetime partners in maintaining their newfound health. Here is the follow-up plan if you or anyone you know is considering this option: After-Plan Daily Goals: Eating: Full liquids days 1-20 Pureed Foods Days 21-34 Soft Foods Days 35-41 Regular Foods Days 42-on Fluid intake 64 ounces per day Protein main source of nourishment Fat 27-45 grams (11 grams maximum per meal) Sugar 10 grams or less Vitamins 2x daily Restrictions immediately after surgery: No lifting of more than 5 pounds the first six weeks after surgery 6-8 weeks after surgery return to usual lifting habits Post-Op Surgery Guidelines: No lifting of more than 5 pounds the first six weeks after surgery 6-8 weeks after surgery return to usual lifting habits Driving: Two weeks after surgery Work: Light housework after four weeks Heavy house work after six weeks Return to work within four-eight weeks Sexual Activity: Resume in three weeks Additionally, the Gastric Bypass Barix Center holds monthly, optional support groups from everyone interested in having the surgery, to those who have successfully undergone the procedure. She has made some of the best friends she ever had in this very intimate and personal support group. It is facilitated by volunteers. Although many bariatric surgery patients are grateful to lose such significant weight, they are often discouraged with the excessive loose skin that remains. These patients often still feel trapped in their old body and want to enjoy their new slim figure that is hidden underneath. An option many choose is to have a body contouring surgery to complete their makeover. Many patients are extremely displeased with a large overhang of abdominal skin (called a pannus) that massive weight-loss leaves behind. This pannus not only hides their new body contour but often times can be uncomfortable, cause rashes and yeast infections. A tummy tuck (abdominoplasty) is a surgery that is performed to remove and tighten loose skin. It also restores weak-
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ened or separated muscles creating an abdominal profile that is smoother and firmer. Depending on how much weight is lost, other patients may develop irritated redundant skin and tissue of their arms, thighs and/or back. In order to restore their natural shape a brachioplasty (arm lift), thighplasty (thigh lift) or body lifts can be performed. In addition-females who have undergone weight loss procedures often time suffer from flat, sagging breasts. Breast implants (breast augmentation) and breast lift surgeries are often utilized to restore the breasts natural position. After Traci’s weight loss, she desperately wanted to shed the outside façade that caged her true self in. She needed to feel as beautiful on the outside as she did on the inside. Traci came to the conclusion that she had only come halfway in her transformation. She wanted to regain her prior silhouette of a flat stomach and firmer, fuller breasts. “Plastic surgeon Dr. Benjamin Lam has helped me reclaim my figure and my self confidence” After in-depth research, Traci chose Dr. Benjamin Lam, a doubleboard certified Plastic and Reconstructive Surgeon, to complete her transformation from a once unhappy obese person to a happy and self confident woman with a positive body image. Within minutes of meeting, Traci knew she had found the doctor she would trust to carry out her next major operation. Dr. Lam’s extensive experience in post-bariatric surgery coupled with his upbeat attitude, positively contagious energy and, most important, his ability to truly listen, were more than she could have asked for. After having an abdominoplasty, breast augmentation and lift done by Dr. Lam she felt like her body was restored and she now had a new outlook on life. For the first time in a very long time she was able to look in the mirror and smile at her own reflection. She is proudly able to look others in the eye and not be embarrassed or ashamed of her body. Dr. Benjamin Lam is a partner of Bucks County Plastic Surgery and he has been servicing the needs of the community for over a decade. He has offices located in Newtown, Bensalem, and in Huntingdon Valley. His many accolades include being the Director of plastic surgery of BARIX clinic, President of the Plastic Surgery Division of the American College of Osteopathic Surgeons and is the Associate director of the Plastic Surgery Residency at Philadelphia College of Osteopathic Medicine. Dr. Lam also has national publications and patents pending for technological advances in plastic surgery. For more information on Dr. Lam or the procedures he performs please call 215-702-8600 for a free consultation or visit www. BucksCountyPlasticSurgery.com Celebrating HER Rebirth Today, Traci’s celebrating her almost three-year anniversary of the day she was given a second chance. She’s lost almost exactly 100 pounds and continues to keep it off: After: Weight 142
BMI 23.7 Clothing Size 4/6 Total Inches Lost 54” But it’s not what she’s lost that’s been her greatest accomplishment; it’s what she is gaining! The self-consciousness is slowly being replaced by self-confidence, the lethargy turning into zest and boundless energy, and the self-loathing is gradually being traded in for self-love and appreciation. No one has to tell Traci just how fortunate she is to have been given this priceless gift – a second chance at life. Traci feels she owes her life to her lifesavers, Drs. Brader and Lam, respectfully. How does one put a price tag on giving someone life? Today, she can picture a future with her in it! Pre-surgery, Traci knows now that she was indeed digging her own grave with a fork. That has all changed forever. This is no quick-fix, and she must remain diligent in her crusade for health. She struggles to embrace her personal truth and live by it without feeling like she has to apologize for what might not please others. Although she realizes she is in the infancy stages from people pleaser to self-pleaser, it still is very hard for her to deal with outsider’s misconceptions of her reality. The surgery forces her to change those reasons why she was eating for comfort – painful as they may be. Of the 41 years of her life that she has lived so far, she doesn’t want to waste any more time with regret. Instead, what she wants most of all is to start over better – not bitter! Traci would like to thank her children, parents, friends and extended family for all of their support on her extraordinary journey. They have been, and continue to be, encouraging, considerate and very proud of what she has achieved. She continues to attend monthly meetings with the hope that perhaps one day; she will be viewed as a veteran, bypass patient that inspires someone else to choose what she has done. Pay it forward, as so many have done for her in these past 40 months since deciding this path. Traci wants to empower others to take control of their lives, and strive to live authentically. The resources and the options are available. You too, can enjoy a healthy, wonderful life in a body that works for you not against you! Living exceptionally from the inside out is the key to success in maintaining your weight loss long-term. She will never forget the events leading up to the decision to have the surgery, the journey while waiting, and all the on-going changes mentally, emotionally, spiritually and physically. How about you: Everyone deserves to be a participant and not just a spectator. Maybe today is that turning point for you! Mary Nearpass is a Yoga Teacher and Behavioral Health Counselor, specializing in addictions. Mary has an extensive background in both the traditional and holistic healthcare settings. The first part of her career focused on teaching, sales and marketing, and training and development. She has worked in the classroom setting (from elementary to the college level), for a major weight loss corporation and a leading hospital in the Philadelphia region. Her focus began to shift, as did her hunger for knowledge in the numerous aspects of complementary modalities, and how they assist in both the preventive and healing components toward health. With several certifications in Massage Therapy and Yoga, Mary also holds two master's degrees in Health Education and Behavioral Psychology. With an almost equal number of years experience in both traditional and alternative healthcare, she brings a working knowledge from both sectors. Mary's current passion focuses on the union of Mind/Body medicine and it's role towards health and wellness. Contact MaryNearpass@phillyfitmagazine.com
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MAY/JUNE
calendar of events
MAY 3 Blue Cross Broad Street Run The largest 10-miler in the United States Time: 8:30am Place: Central High School Athletic Field, Broad Street and Olney Avenue, Philadelphia, PA Phone: 215-683-3594 Email: BSRHELP@aim.com Web: www.broadstreetrun.com
High Road Cycle Mountain Bike Demo Day Time: 10am Place: Wissahickon Park, Philadelphia, PA Web: www.twileysports.com
Memorial Hall Criterium Cycling Time: TBD Place: Memorial Hall, Philadelphia, PA Web: www.pacycling.org.
New Jersey Devilman Triathlon Time: 8am Place: Cumberland County, NJ Email: nsemmel@piranha-sports.com Web: www.piranha-sports.com
MAY 5-SEPT. 29 Danzeisen and Quigley Tuesday Evening Rides Road bicycling, 20-25 mi. Time: 6pm Place: Lenape High School, Medford, NJ Phone: 856-424-5969 Web: www.dqtridu.com
MAY 6 3rd Kids Kickin' Cancer 5k Run/Walk Time: 6:30pm Place: Wilmington, DE Email: renee@kidskickincancer.org Web: www.races2run.com
MAY 7 2nd 5k for Letty & Lung Cancer Awareness Time: 6:30pm Place: Bear, DE Phone: 302-834-0990 Email: nrudolp@nccvt.k12.de.us Web: www.races2run.com.
MAY 7-28 Wissahickon Trail Series 4-5 mi. run. Time: 6:30pm. Place: Valley Green Inn, Philadelphia, PA Email: events@wanderersrunningclub.org Web: www.wanderersrunningclub.org
MAY 9
Place: Green Lane Park, PA Phone: 215-234-0170 Email: centuries@suburbancyclists.org Web: www.suburbancyclists.org
MAY 10 Race For The Cure 5K Place: Philadelphia, PA Web: komenphiladelphia.org
MAY 16 Ride to Carversville Bicycling 13-15 mph, 64 miles. Two start locations and two paces. A very scenic ride on some nice Bucks Country roads. Mostly rolling hills. Lunch at the Carversville General Store, with a quick break on way out (Central Park) and return (Wawa). Places, Times and Distances: Meet at Ft. Washington State Park Flourtown Picnic Area and Upper Dublin High School, PA at 8:30am. Meet at 8:30 in Flourtown for the 64-mile distance, or 9 at UDHS for 52 miles. Email and Phone: Howard Hochheiser, howard@thebluestargroup.biz, 215-913-3246
22ND ANNUAL USTC
RED TIGER CUP ITF TAEKWON-DO CHAMPIONSHIP Date: Saturday, May 16, 2009 Place: Archbishop Ryan High School 11201 Academy Road, Phila, Pa, 19152 Time: 9 am - 8 pm TEAM USA vs. TEAM JAMAICA Come out and support competitors of all ages (4 -- 75 yrs. old) as they compete in Continuous Sparring Matches and head to head patterns competition. Main event takes place at 4 pm with a 10-man USA vs JAMAICA TEAM SPARRING. The RED TIGER CUP is one of the largest ITF-Style Tournament in the country. Participating countries include Puerto Rico, Canada, Argentina and Jamaica. For more information contact Sa bum nim Marcello F. Cancelliere at 215-969-9962 or visit www.red-tiger.com
Time: TBD Place: PA Web: www.pacycling.org
Union Grove Road Race Cycling
Elwyn Maximum 5K
Time: TBD Place: PA Web: www.pacycling.org
Time: 9am Place: Elwyn Media Campus, PA Email: susan_foster@elwyn.org
Camp Edge Bike to the Bay Cycling
MAY 16-17
Road 5, 10, 25, 33, 66, 100 mi. Time: 6:30am Place: Alloway, NJ Web: www.ranchhope.org
Let's Get Physical 5K and 1-mile run/walk. Time: 9am Place: Easthampton, NJ Phone: 609-509-0987 Email: cisellers@verizon.net Web: www.dqtridu.com/Burlco.htm
SCU Quad County Metric Cycling Road 21, 31, 45, 53, 68 Time: 8am
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MAY 31 ADA Tour de Cure
JUNE 3-24
Tri for Our Veterans
Wednesday Night Time Trial
Sea Isle City's Tri & Du. Triathlon: .25-mi. swim, 12.3-mi. bike, 3.1-mi. run. Duathlon: 2mi. run, 12.3-mi. bike, 3.1-mi. run. Time: 7:30am Place: Sea Isle City, NJ Email: nsemmel@piranha-sports.com Web: www.piranha-sports.com
Bicycling. Time: TBD Place: PA Web: www.pacycling.org
D&Q Triathlon/Duathlon Triathlon: .25-mi.swim, bike 12 mi., 3-mi. Run. Duathlon: 2 mi. run, bike 12 mi, 3-mi. run Time: 7:45am Place: Hammonton, NJ Phone: 856-424-5969 Web: www.dqtridu.com
Sex on the Beach! Bicycling 17-18 mph, 69 miles. A favorite ride. The early part of the route passes through marshlands teaming with birds on the way to the Delaware Bay at East Point Lighthouse, where you may spot horseshoe crabs performing their prehistoric mating ritual. After a quick water stop at mile 23 head inland for long stretches of car-free riding, where you can pedals for miles and miles without clipping out, and then back to the bay for lunch served by the friendly people at Higbee's Cafe in Fortescue, the weakfish capital of the world. The return takes you through a nature preserve and historic Mauricetown, with its 19th-century sea captain’s houses. Time and Place: Meet at Maurice Twp. Elem. School in Port Elizabeth, NJ at 9:15am. This ride will start PROMPTLY at 9:30. Email and Phone: David C. Ziccardi, d_ziccardi@yahoo.com, 267-230-8995. E-mail for directions. Call the morning of for a go/nogo message if the weather is questionable.
Place: NYC to Philadelphia Email: scotttutton@comcast.net Web: www.envirosports.com.
5th Annual Teal Ribbon Race 5K run/walk “Race Against Time” for ovariancancer research. Time: 8:30am Place: Fairmount Park, Carousel House, Belmont Avenue & North Concourse Drive, Philadelphia, PA Web: www.trocrf.org
MAY 25
Road: 25, 50, 85, 170 mi. Time: 8am-5pm Place: Monmouth, NJ Phone: 732-660-1005 Email: njminfo@nmss.org Web: njm.nationalmssociety.org.
Runapalooza 5K run/walk. Time: 8:30am Place: 24B S. High Street, West Chester, PA Web: www.runccrs.com
MAY 17
Thursday Morning Training Ride
An indoor event. 80-100 businesses come together to form the biggest workout party! Tae bo, karate, other self-defense, Pilates, yoga, aerobic dance, belly dancing, home remedies, healthy-cooking demos, in-home workouts, gym workouts and outdoor workouts. Free massages, holistic healing tips,
This is the nation's largest event dedicated to finding cures for digestive diseases. Time: 4pm Place: Philadelphia Art Museum, Philadelphia, PA Phone: 215-396-9100 Web: To register visit www.cctakesteps.org.
MAY 23
Bike MS
9th PhillyFIT Bash
Take Steps for Crohn’s & Colitis
Time: 7pm Place: Coatesville, PA Web: www.mid-atlanticevents.com
XTERRA Hibernia Park Blast 5k
Liberty To Liberty Triathlon Pinelands Triple Loop Cycling
Time: 9am Place: Feasterville, PA Phone: 215-355-2700 Email: dwestpower@yahoo.com
Bicycling: 5, 10, 40 and 63 mi. Time: 7:30am Place: Central Bucks High Sschool South Phone: 610-828-5003 ext. 458 Email: emcilvaine@diabetes.org Web: www.diabetes.org/tour
MAY 20
MAY 24 Time: 7am Place: Batsto Village, NJ Phone: 609-335-4433 Email: walt_dickerson@hotmail.com Web: www.shorecycleclub.org
Race of the Hearts Cycling
acupuncture, essential-oils demos, reiki, reflexology, shiatsu, beauty makeovers, hair, make-up, fitness fashion and clothing, skin care, balloon-twisting, moon bounce, facepainting and sports, games and demos just for kids, WAGS Animal Rescue with pets on site (a beneficiary of Bash proceeds), medical-health screenings (body-fat testings), tons of healthy food and sampling. Time: 11am-3pm Place: Fairmount Athletic Club, 499 S. Henderson Rd., King of Prussia, PA Cost: $5; kids under 5 free Phone: 215-396-0268 Email: Jami@PhillyFITMagazine.com Web: www.phillyfitmagazine.com
MAY 29 Bicycling 15-16 mph, 30-50 miles. Place and Time: Meet at the Italian Fountain behind the Philadelphia Art Museum at 11am Email: Robert Swartley, rswartley@yahoo.com
MAY 30 B & R Family Fitness Club Annual 5K Run/Walk
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JUNE 5 Manayunk Hill Climb Bicycling. Time: TBD Place: Manayunk, PA Web: www.pacycling.org
9th Running of the Monk 5k Time: 7:20pm Place: Springfield, PA Web: www.runthemonk.com
JUNE 6 TSV Amateur Time Trial Bicycling. Time: TBD Place: PA Web: www.pacycling.org
Race Avenue Criterium Bicycling. Time: TBD Place: PA Web: www.pacycling.org
Towpath Training Run Up to 34.1mi Time: 6am Place: Piscataway, NJ Web: rvrr.org
Scott Coffee Moorestown Rotary 8k Run Time: 8:30am Place: Moorestown, NJ Phone: 856-234-9371 Web: www.runningintheusa.com/moorestown
LaCrest 5K Kugel Ball Run Time: 8:30am Place: Lansdale, PA Phone: 215-368-1526; ask for Ryan Web: www.kugelball5k.com
Ride to Harleysville via Peace Valley Bicycling 13-15 mph, 61 miles. A very scenic ride on some country roads. Mostly rolling hills, with one long but gradual hill. Rest stop in Harleysville (Wawa or pizza), with a quick break at Peace Valley on way out. Places and Times: Meet at Ft. Washington State Park Flourtown Picnic Area, PA and Upper Dublin High School at 8:30am. Two start locations, and two paces. Meet at 8:30 in Flourtown for the 61-mile distance or 9 at UDHS for 50 miles. Email and Phone: Howard Hochheiser, howard@thebluestargroup.biz, 215-913-3246
Wissahickon Trail Classic 10k Run Time: 9am Place: Northwestern Ave., Philadelphia, PA Phone: 215-951-0330, ext. 2101 Email: wrv.info@rhd.org Web: wissahickontrailclassic.org
JUNE 7 4th Annual Run the Gates 5 Mile Run and 1-Mile Fun Run Place: Forsythia Crossing Park, Levittown, PA Contact: Phil Miele Phone: 215-752-8066 Web: www.runthegates.org Online application available.
Bicycle Club of Philadelphia Annual Members Picnic Time and Place: TBD Email: info@phillybikeclub.org Web: www.phillybikeclub.org
Habitat for Humanity Circuit Race Bicycling. Time: TBD Place: PA Web: www.pacycling.org
Place: Philadelphia, PA Phone: 610-676-0390 Web: www.procyclingtour.com
Wissahickon Trail Classic 10k Time: 10am Place: Wissahickon Park, Philadelphia, PA Phone: 215-951-0330 x2101 Email: wrv.info@rhd.org Web: www.wissahickontrailclassic.org
Katz JCC 5th Annual Kids’ Triathlon Multi-Sport Time: 1pm Place: Katz JCC, Cherry Hill, NJ Phone: 856-424-4444, ext. 141 Email: gbonetti@jfedsnj.org
Place: Chalfont Recreation Center Track Deerpath & Chalfont Lanes (Behind Benjamin Rush Middle School) Registration: 9:00-10:00am Walk/Run: 10:00-1:00 pm Football/Wiffle Ball: 1:00 -3:00 pm All proceeds donated to the AMERCIAN CANCER SOCIETY For more information or sponsorship contact Mr. Jim Roach at 267-738-8698 or visit www.red-tiger.com
Place: French Creek State Park, Morgantown, PA Contact: Ron Horn Phone: 610-779-2668 Email: rhornpcs@aol.com Web: www.pretzelcitysports.com
JUNE 28-29 Danzeisen and Quigley 'Bike Swap' Place: D&Q, Cherry Hill, NJ Phone: 856-424-5969 Web: www.dandq.com
Bike Freedom Valley Cycling
SEPT. 26
Time: 7:45am Place: Philadelphia, PA Phone: 215-BICYCLE, ext. 3 Email: jill@bicyclecoaltion.org Web: www.bicyclecoalition.org
12th Annual Main Line 5K Run & Fun Walk Main Line Chamber Foundation Event. Title Sponsor: Main Line Health Time: 8am Place: Main Line Chamber Conference Center, 175 Strafford Ave., Wayne, PA Phone: 484-253-1103 Email: ckuhn@mlcc.org Web: www.mlcc.org
JUNE 14 Cheyney Road Race
High Road Cycles & TWiley Sports Open Water Swims Time: 8am Place: Quakertown, PA Web: www.twileysports.com
TD Bank 25th Anniversary Philadelphia International Cycling Championship 156 mi. Time: 9am Place: Philadelphia, PA Phone: 610-676-0390 Web: www.procyclingtour.com
Liberty Classic More than 100 professional, international women cyclists competing. The 57.6-mile race consists of four laps of a 14.4-mile circuit through Philadelphia with four steep climbs up the grueling Manayunk Wall. The Liberty Classic is held during the men’s International Championship on the same course. Time: 9am
Bicycling. Time: TBD Place: PA Web: www.pacycling.org
High Road Cycles & TWiley Sports Open Water Swims Time: 8am Place: Quakertown, PA Web: www.twileysports.com
DiamondGirl Pennsylvania Triathlon
Merryman LCM Swim Meet
.25-mi.swim, 10-mi. bike, 2-mi. run. Time: 7:45am Place: Quakertown, PA Email: nsemmel@piranha-sports.com Web: www.piranha-sports.com
Time: 8am Place: Upper Main Line YMCA, Berwyn, PA Phone: 610-283-6525 Email: ScubaVan@comcast.net Web: www.DVMasters.org
JUNE 17
UNE 26-28
XTERRA Hibernia Park Challenge 5k
Philadelphia Insurance Triathlon
Time: 7pm Place: Coatesville, PA Web: www.mid-atlanticevents.com
Sprint & Olympic distances, Expo, Kids Duathlon and Fun Run Sprint: 9k S, 24k B, 5k R; Olympic: 1.5k S, 40k B, 10k R Time: 7am Place: Fairmount Park, Philadelphia, PA Email: lars@phillytri.com Web: www.phillytri.com.
JUNE 21 RED TIGER CANCER WALK "Let's do it for Dad" Father's Day, Sunday, June 21, 2009 3k/5k Run/Walk and Family Fun Touch football & Wiffle Ball Tournament
PLACE YOUR CALENDAR LISTING BOXED LISTINGS FOR ONLY $75 CALL 215-396-0268
JUNE 28 11th Annual Double Trouble
Are You Coming to the 9th
SPECIAL
?
Sunday, May 17th, 11-3. Held at Fairmount Athletic Club, 499 S. Henderson Rd., King of Prussia, PA. (see our other ad on page 5)
SINGLES SECTION hosted by
WORKOUT DEMOS • NUTRITIONAL COUNSELING • HOLISTIC/MEDICAL ADVICE/HELP BEAUTY MAKE-OVERS • LIVE MUSIC! Check out 'just a couple' of our featured entertainers: So you think you're an athlete? Try the "Tug and Pull" game Come see GUEST POSER not as easy as you think! Thanks to Beanie Bounce party rentals Rochelle Cannon fun foods will be available too.
Put some rock in your roll with DJ Phil join in on the fun with non stop workout demos as he puts a real beat in your step!
WAGS animal rescue: adopt a furry friend in need, several will be here to sweet talk you into taking them home!
SAMPLE healthy foods and drinks -
Shadias Troupe Sahara belly dancers... need we say more?
Teeny Yogini for kids... yet another FIT thing for them to do!
Dana Bee, a local acoustic folk-rock singer/songwriter, will be present to light up our stage with her mind-blowing musical talents!
BRING THE KIDS: Try the obstacle course, basketball shoot, speed pitch and bedazzle them with glitter tattoos sponsored by Party Bounce Rentals.
in the city.
Jen Web's hoop dance performance! Watch in awe as she twirls the hoop in ways that you never thought were possible. This talented performer has made her mark in the Philadelphia music scene by performing at some of the top venues
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215-396-0268 www.phillyfit.com PhillyFIT I 49
The Full Moon in SCORPIO on May 9th brings an intensely emotional but incredibly secretive time. Expect to be dealing with any dark forces or matters that you have quietly swept under the table. Jealousy, hidden resentments, bruised egos, and deeply buried hurts are all likely to come out into the light to be resolved.
By Elizabeth
May 2009
Joyce
The New Moon in GEMINI on May 24th – the chance to brainstorm. Your attention is focused on relatives, writing, the oldest son, Internet business and buying and selling. Multitasking is necessary and don’t allow your heart to rule your head when it comes to solving problems. MERCURY RETROGRADES ON MAY 7TH FOR THREE WEEKS, THROUGH MAY 30TH.
TAURUS: Polarity: Feminine Sign: Fixed Element: Earth - Planetary Rule: 2nd House /Venus - Neck and Throat FOCUS: I have!
The Personal Signs Aries (3/21 - 4/20) Mercury begins its three-week tailspin on the 7th, causing possible misunderstandings with siblings, neighbors, in-laws and/or your oldest son. If you don’t challenge what they have to say, you’ll avoid arguments. Life perks along with few exceptions. After the 7th you’ll need to double check what you write, especially in an email. It’s too easy to accidentally hit “send.” You may also be dealing with having a dead battery in your watch, car, or cell phone. Treat the family to a day or two at the amusement park. That way you all will get exercise and have some fun. You may find a leisure time or exercise class that piques your interest, so check what your community has to offer. Relationships may inspire you, but you’ll want to be a little careful with anyone new who enters your life. Remember, friends and money are a poor mix, so don’t allow anyone to convince you to part with your hard-earned cash. Keep a low profile with the boss and around the workplace while Mercury is retrograde. Your money and finances may be impacted between the 13-29. Pay bills early and watch out for paycheck and credit-card errors. Take extra precautions to protect against identity theft. The May 9th Scorpio Full Moon may boost your funds, but the Gemini New Moon can create new expenses. Plan ahead and save any extra cash that comes your way. Once Mercury turns direct on the 30th, you’ll find more clarity and less conflict. A message you’ve been waiting for may be delayed until next month. Saturn turns direct on the 16th, providing a new vitality, while giving you the urge to begin a new fitness plan. A new colleague may provide structure and ease your workload. Taurus (4/21-5/21) Mercury’s three-week tailspin begins in Gemini, your financial sector, on the 7th. Once this energy moves into your sign on the 13th, the idea of staying home may seem too restrictive. Find inexpensive ways to have some fun away from home with your family or lover. Your innate patience serves you again in May, Taurus. You feel you need to take it easy in May and just enjoy the moment. If you’re a part of a couple,
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Venus makes it ideal for some close, together time. In business as well as relationships, you’ll learn a few things about human nature and the importance of cooperation and compromise -- if you’re willing to listen to another person’s perspective and be open to a different viewpoint. Continue to be frugal until Mercury turns direct on the 30th. A trip that you plan during this time may wind up costing you more than you’d like. Carefully check your bills and pay them early. Mix-ups are not only possible but likely. Career matters will require finesse. When Saturn turns direct on the 16th, listen to what your children and grandchildren have to say. They will guide you in the right direction and help you keep your priorities where they should be. You will get the business support you need the last week in May. With Mercury direct and Mars moving into Taurus on the 31st, you will feel more energy and drive in June, and you’ll feel as though your life is finally moving forward again. Gemini (5/21-6/20) When Mercury turns retrograde in your sign on the 7th, your nervous energy may make you feel like you are running around like a chicken minus a head. You’re hot to launch a new personal direction, but it’s not quite that easy this month, Gemini. Slow down; sign up for a yoga or meditation class or any other activity that can put your mind at rest. Don’t allow yourself to get frustrated but consider it bonus time to think about new, personal goals. You might surprise yourself. Whatever you may think you want to achieve may change before month’s end. Mercury moves backward into Taurus on the 13th and Saturn goes direct on the 16th. Plan some day trips and stimulating activities the entire family can enjoy. Present some inspirational ideas that will impress those that matter especially when Jupiter conjuncts Aquarius on the 27th. The New Moon in Gemini on the 24th puts you in the spotlight with that attentiongetting charm you are noted for. Use it to attract fascinating people and to promote yourself and your ideas. Plan an exotic vacation, or consider a cruise. Try not to travel with Mercury retrograde as delays and cancellations are possible. Your workload increases the week of the May 9th Full Moon, but with this comes an opportunity to impress those who count. Share your clever, innovative ideas and snap up any chance to make a presentation or take the lead in any project. You can be an especially effective leader now and motivate others by example. Cancer (6/21-7/22) Mercury retrogrades in Gemini on the 7th signaling a
time for intensive self-reflection and rest. Use this time to be alone with a sketchpad or notebook. May features the first Jupiter-Neptune alignment in Aquarius, which could put some money into your pocket. You could also sustain a loss, but this depends on your decisions. Be conservative and wary because someone could try to separate you from your money. Any loan to a friend or a relative is likely to go unpaid. When Mercury slips back into Taurus on the 13th you may go out to dinner with some friends that you haven’t seen in a long time. Be diplomatic since misunderstandings can always occur. After Saturn turns direct on the 16th, set a date for a power lunch with some important people. At the New Moon on the 24th take a brief step out of your hectic life and enjoy a good book and the opportunity to relax a little. Your career is in high focus and the pace is fast, with the potential for you to make your mark as one of the best, especially in the last week of May. Give it your all and aim for a high achievement. When Jupiter conjuncts Neptune on the 27th, hold on to your new investments until midNovember. May could set the stage for a great promotion later on in the year. Leo (7/23-8/22) When Mercury retrogrades on May 7th be on the lookout for some misunderstandings, even with people that you have known for years. You could experience some mix-ups in your social life. This can also affect any group activity such as job-related teamwork. Decisions are likely to be mixed up or misunderstood. Confirm instructions and double-check all work through month’s end. Friends are a light spot in your life now. Take a week’s vacation or a day trip to a nearby recreation area to celebrate spring’s arrival. May is a real plus for couples and other close relationships. But be skeptic about career-related promises. Some people will say whatever you want to hear and then not deliver. You can use this influence to sell your ideas, motivate others, and make outstanding presentations. As Mercury retrogrades back into Taurus on the 13th be careful in the workplace since people will think they are communicating clearly when they really are not. Saturn goes direct on the 16th, strengthening your financial situation, so move forward with your summer vacation plans. You may still have an unexpected expense, but you’ll finally be able to save as well. When Mercury moves direct on the 30th you’ll finally be able to move forward with a project that was recently stalled. You may have the incentive to launch a home improvement project, get your place in shape, or even yourself with
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a new exercise program. Creativity and do-it-yourself skills can get you more for less. Virgo (8/23-9/22) Saturn turning the Sun on the 5th brings you an opportunity to study something fascinating. Sign up for that class and fit it into your schedule before Mercury turns retrograde on the 7th. You can expect to be working some overtime these next three weeks. This is not the month for travel unless it’s within the first few days of May. Try to do that if a business trip is necessary. The same holds true for important business matters or decisions. Dream big and aim high in your work life with the inspiration generated in May. You may be working on some research projects. You’ll be in touch with a lot of people this month, especially around May 9th. Relatives will be among them and although these relationships are generally positive, the potential exists for some misunderstandings, especially with in-laws. Tune out what you don’t want to hear and consider the source. Also, be wary of co-workers promises. Even if well intended, it is likely that they won’t follow through, which could leave you scrambling a bit. Do some Spring cleaning when Saturn turns direct on the 16th. After the 30, when Mercury turns direct, you will find just the right class to suit your needs. May is the month to lay the groundwork for greater strides in June. Do, however, apply for a promotion if one is available, or send out resumes if you are job hunting. Libra (9/23-10/22) Most Libras draw considerable happiness from a busy and active social life. This month you are sure to have more than your share of pleasant social engagements, once Mars moves into Leo on the 9th. All of these extracurricular activities are not necessarily related to leisure. In fact this is a great time to become involved in a humanitarian endeavor that is very close to your heart. Being a part of this community services makes you feel like you are giving back to the world for the many blessings you have received. An attitude of gratitude shows that you are appreciative. May is mostly an easygoing month. Mercury retrograding on the 7th can create a restriction to the information flow and cause mix up with money matters. Check statements as soon as they arrive and pay your bills early. Better yet, hold off on major purchases, new credit, and major financial decisions until later in June. Travel appeals to you after the 24th, so make your reservations for a summer trip. Relationships benefit in May, from love to social events to passionate moments. Singles looking for a new romance could make a match the last week of May. With warmer temperatures and summer on the way, why not join your kids in tennis lessons? You could end the month with a bigger bank balance through a windfall or a long-awaited check. Get things moving by cleaning closets and drawers, along with the basement, attic and garage. Then cash in on the discarded items by having a garage sale, or selling them on e-bay, either of which could net you a tidy profit. Scorpio (10/ 23-11/22) A mentor may give you some important advice on the 5th. Someone else may make you an offer that seems too good to be true when Mercury retrogrades on the 7th, but wait to invest or move any money until this planet returns direct on the 30th. Be sure to check any bank statements for errors and pay bills early. If you can possibly avoid it, postpone major financial purchases and decisions until mid-June. Take some time to pamper yourself as May opens, with a foot massage or facial. Plan dinner with someone you love in an up-scale restaurant. When Saturn turns direct on the 13th, search the web for an old pal or friend you’ve been thinking about. Strike up a correspondence. Other than the downside of Mercury, you’ll enjoy seeing friends and spending time with your favorite people after the 19th. They’ll inspire and confuse you, amaze and puzzle you. Listen between the lines for the strong motivational message. Be cautious if you need a home repair. Go with someone you know and trust. Do the same if
you have to consult a professional. May is a highpowered month at work so budget your time to manage the increased workload. Don’t rely on others to come through for you. If they do, fine, but be sure you have a contingency plan. After the 30th, when Mercury turns direct, make plans to meet with your lover or new attraction. Chances are you’ll get some positive results. Sagittarius (11/23-12/21) Mercury retrogrades on the 7th, stalling an agreement you’ve been trying to work out with someone. Be patient when Mercury moves back into Taurus on the 13th, forcing you to go back over the finer details. Misunderstandings are likely to try to be especially tactful in what you say and write. Also, double-check work for accuracy and clarify instructions and feedback. Ask questions rather than jump to conclusions. It’s also important not to believe everything you hear. Some people may stretch the truth and make promises they cannot keep. The Full Moon on the 9th may slow you down a bit. This is a reminder that, health-wise, you need to spend some time alone, meditate, calm your mind and body. Chances are you’ll come to value a daily time-out to hectic life. Read, walk, enjoy a hobby. May is perfect for socializing and outdoor activities with friends and family. Romance is also in the picture with lovers or new sweethearts. If you’re a parent, or hope to be, you could have a lot to cheer about in May. At work conditions could be frustrating when Mercury is retrograde. Expect mix-ups, stalled and reversed decisions. Once Mercury turns direct on the 30th the negotiations will pick up some speed. However, it is best to wait until mid-June before you sign any documents. When Saturn turns direct on the 16th you will receive recognition for your work and all your past efforts. The Sun’s entry into Gemini on the 20th brings you closer to that special someone. Plan a romantic getaway as June opens. Capricorn (12/22-1/19) Mix-ups and misunderstandings plague your life this month. Double-check your work and confirm instructions after the 7th when Mercury retrogrades. There may be havoc in your social life, increasing the chance for confusion with dates, times and places. You need to be careful of your children’s needs during this time, as a poor choice of words, even though unintentional, could trigger some hurt feelings. Even though the spring weather outside is sunny, warm and beautiful, with flowers growing and birds chirping, you’re likely to be inside working! The time has come for some home improvements. You can zip through some domestic projects and wrap them up before month’s end. Keep safety in mind. Mars could trigger a mishap at the least expected moment. Whether you’re laboring a past job, or just rolling up your sleeves to start cleaning those dusty old boxes out of the basement or garage, you’ll have your mind focused on that task and be in no mood for play, especially around the middle of the month. The Full Moon asks you to get out and socialize. Join another family for some sharing and fun at the park or a zoo. Single Capricorn’s looking for a relationship could be successful at month’s end. Grab a chance to shine at the New Moon on the 24th. You can impress some important people. Be careful and make no assumptions. Taking a step up could materialize by mid-June. However, on the 30th and 31st, despite the slow motion earlier in the month, you might be out hand gliding or bungee jumping as June opens. Aquarius (1/20-2/18) Wrong numbers, misdirected mail, dead batteries, miscommunication, and mix-ups are the norm when Mercury is retrograde. Get ready because Mercury begins its three-week backward spin on the 7th, so expect this planet to effect social events and domestic activities. You have a great opportunity to make your mark and get noticed on the Full Moon, May 9th. Be sure not to take on more than you can deliver. Be realistic about what you can accomplish in a day, a week and through next month. With Mercury retrograde this month, be sure to confirm dates and
times, and try to postpone major household decisions and purchases until early June. It seems like you need to be everywhere at the same time this month, Aquarius. The pace of life gets stepped up a notch or two. You will enjoy every moment of it, being the center of the action, and in touch with people. Do car care when driving on the road, however. Keep your eyes on your driving, not the cell phone. On an entirely different matter from the money issues you’ve had to deal with over the last two months, when Saturn turns direct on the 13th you’ll find that funds held up for whatever reasons may now be released to you. It could be collateral for a loan you paid off, an inheritance of some sort, or a tax refund. You may have been through some frustrating attempts trying to collect these funds. Now it’s all yours and there will be lots and lots of paperwork for you to do. Summer socializing gets a jump-start in late May. The best time is on the New Moon on May 24th when a romantic liaison will warm your heart. If you have children, you could see them succeed with creative endeavors. Pisces (2/19-3/20) The energies of May can inspire as well as confuse you, Pisces. Dreams can be especially insightful, and your sixth-sense will be active. You always want to see the best in people and give them the benefit of the doubt when you should be instead, asking questions. Someone who appears to be supportive can be exactly the opposite, so keep confidences to yourself. Another change in focus relates to health matters. After the 9th you will be more energized and ready to begin a new health and fitness program. During the week of May 10th you’d like to pack your bags and head for parts unknown. Do it if you can, but be prepared to be flexible with Mercury retrograding on the 7th, which can produce a few bumps in the road. Retrograde Mercury will have its biggest effect with you in the domestic arena. Expect everything from chaos to miscommunication, short tempers, along with a mechanical problem. Family communication could be rocky at times. If you lose something at this time, with Mercury retrograde, it could show up next month. Call a pro if you need a repair as it will ultimately be less expensive. You will be on the go and on the phone, busy with activities and in touch with many people. Be smart, stay off the phone when on the road because a distraction could cause a mishap. There’s more of a chance to spend some quality time with your lover or mate when Saturn turns direct on the 16th. For the last few months your mate has been preoccupied with work or personal concerns, but now the two of you are back on the same page. May brings added incentive and opportunity to build up your bank balance. Just be sure that happens because this energy can also produce spending sprees. Skip using credit and pay cash, so you can remain in the black. Family matters smooth over in June. Psychically gifted since birth, Elizabeth is a professional Astrologer, Spiritual Counselor, Medium, Clairvoyant, Clairaudient and Clairsentient who interprets dreams and utilizes the Tarot as well as Astrology in readings Named one of the World's Greatest Psychics, she is a spiritual healer and gives personal readings worldwide. Her TV Appearances include Unsolved Mysteries, Beyond Chance, and The Psychic Detectives. Ms. Joyce’s first book Psychic Attack -Are You A Victim was released in October 2007, IUniverse Press. Her website — www.new-visions.com is one of the top-rated in her field. Elizabeth has just trained and become a Reconnective Healer. She is located in Doylestown, PA. and Bergen County, New Jersey. For an appointment call 201-934-8986. Contact Elizabeth at Elizabeth@phillyfitmagazine.com
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If you are one of the millions of Americans who suffer from Lower back or neck pain, you know how debilitating it can be. Burning, shooting nerve pains and muscles in constant spasm make even the simplest movement an ordeal. Often, just finding a comfortable position is virtually impossible. Traditional treatment starts with medication and bed rest and ends with the prospect of surgery – a painful, expensive, frightening experience. Treatments such as acupuncture, epidural injections, hot/cold therapy, massage and other "therapeutic" techniques may offer limited relief. Considerable research has produced a relatively new therapy that is highly effective in treating intervertebral disc problems. This treatment, known as Decompression Therapy, has opened the floodgates of new patients to Tri County Pain Management and Precision Pain Management Centers. Decompression Therapy is a traction-based procedure that can relieve pain associated with disc herniation, degenerative discs, posterior facet and compression-related syndromes. It also enhances the healing process and renders quick, effective and amazing pain relief that enables most patients to return to a more active lifestyle! It is an FDA-cleared procedure, and most insurances cover traction therapy. Decompression occurs as a result of an improved understanding of how to reliably cause the spine to "unload." The vertebral separation causes a vacuum or a centripetal force in the disc, which results in a "phasic change in pressure." This "vacuum effect" helps in the retraction (pulling in) of the extruded disc material.
When the disc retracts it can stop putting pressure on the spinal nerve or spinal cord. Thus the term "Decompression." Once the nerve is decompressed, a significant amount of patients will notice a decrease in arm/leg pain. Someone who has previously not found relief through other treatments is a perfect candidate for this treatment. Decompression Therapy may also be useful in determining the overall prognosis of passive care and expediting the phase-in of rehab protocols. Clinical findings suggest Decompression will create a relatively quick initial response. Patients who do well tend to feel a sense of relief (which can be direct pain cessation or a centralization of pain and/or reduction to an ache or stiffness) within six sessions. Full relief, if attainable through this passive treatment, can be in as soon as a few weeks. (Occasionally a "stubborn" pain syndrome may continue to improve slowly over 15 sessions, though this is not the norm.) Often, patients will be treated in 4-6 sessions and notice enough relief to allow active rehab to begin. Their Decompression may continue (pre- or post-rehab depending on the methods chosen) for 4-6 further sessions before discontinuing or reducing the frequency. Typical frequency is 3-5 times per week. The extent and seriousness of the symptoms will determine if more than 3 sessions per week should be used. Treatments only take about 25-30 minutes, and again, most insurance companies cover them. For more information on how you can benefit from the Dynamic Traction System (DTS), call Tri County Pain Management Center 215-957-5400 or the Precision Pain Management Center at 215-657-9393.
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See our ad on inside back cover