July-August 2014

™

Scott DeLange, 27 Bensalem, PA

Jess Bryan, 26 West Chester, PA

Kristin Noblette, 33 12th Street Gym

                             Also inside...

• Why You Quit Your Resolutions - Again.

• Summer Recipes to Impress!

• Use Exercise to Treat and Prevent Osteoporosis

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1 | PHILLYFIT

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Publisher’s Page

Those Summer Nights When the moon is full and the warm air is still, I see dead people. And it’s absolutely wonderful…

T

here’s just something about that crazy hum of happy crickets, an orange full moon, and a welcomed gentle breeze that make a porch swing so inviting. Know what I mean? Toss in a ten-speed and an open road and you’ve got some magic.

Summer is a great time to “hit pause” and soak in the splendor and gifts of the season. Whether it’s a perfectly ripened, heirloom tomato, the smell of tropical suntan lotion or just the idea of drying clothes outside on a line, I am appreciating all of it – probably more so than ever before.

I decided to take a brief hiatus from life’s daily dramas. I’m in chill mode and loving it. Sometimes my total being simply slips into hibernation after being grossly overworked, overwhelmed, and overextended. Quite honestly, all of that behavior is overrated. Does this happen to you?

It’s almost like everything (body/mind/ soul) goes on strike as a meaningful and timely punishment for tri-seasonal, self-inflicted torture. Looking back over the past winter, the out-of-order sign on my psyche should come as no surprise. It’s been a year for the books, gang. There were several times when I felt like a cat on her eighth life. Just when I was able to dodge one sonic-speed curveball, another came flying right towards my face with no mercy. Man, that’s exhausting. No downtime, no recovery period, and very little time to process change in general. I’m tellin’ ya; that can leave any thick-skinned marvel feeling flattened.

With the PhillyFIT BASH behind us, everyone here at publication headquarters (me, myself, and I) is breathing a sigh of relief.

This past BASH was epic – monumental and best exemplified by the smiles and palpable excitement among the photos that we posted via social media. From start to finish, the event was surreal and I’m still getting emails and phone calls from vendors and attendees alike about how much they learned, how much fun it was and how many new connections they were able to make for their business and/or personal pursuits. One woman actually called me to tell me that she met the man of her dreams there! Well, I’m not surprised – the crowd was amazing and all who attended had a similar passion for health and wellness. Love matches were inevitable IMHO.

During the six months leading up to the BASH, I spent countless hours beating myself up over every last detail. I have been dreaming up and talking about this annual event for over a decade now and I think I’m finally speechless. I can’t even generate a sentence, let alone a new idea.

“How are you going to top this next year, Mommy?” asked my little girl, Savannah Love. “You better make sure it involves lots more glitter and I want to do my OWN dance on stage… like the girls I saw there in the pink outfits with feathers!”

I laughed. She was right. It will be hard to meet the expectations of this audience for the next 11 years, but I know we’ll pull it out somehow!

Summer came at just the right time this year. I know that sounds odd, being that essentially, seasons change like clockwork. But this year it came in the form of a well-crafted raft, saving me from the past few years of emotionally treacherous waters – and the exhaustion that nearly leveled me. It’s the first summer that I will be parentless – there, I said it. With Dad and Mom now looking down upon us each day, I’m still getting used to the idea of not “checking in.” It’s weird. What I wouldn’t give for one final “Atta girl!” from my dad.

He would have flipped if he had been able to attend the last BASH, for example. And yes, I constantly mutter under my breath phrases like “Boy, I wish Nanny could see you do that” whenever Derek, Darion or Savanah do something monumental in their lives… like Savannah making it across the balance beam and ending with a flawless dismount, or when Darion cracks a funny joke – this, from the quiet kid who normally takes a back seat to his wisecracking and over-the-top, witty brother. My parents are gone and even as I type those painful words, there’s 20% of me in utter disbelief. That 20% refuses to accept reality and instead still dials their phone numbers just as a matter of habit. I always hang up before the heartless, robotic woman tells me that she’s sorry, but the number that I dialed is no longer in service. I hear: Sorry but the number you dialed is your subconscious playing mean and nasty tricks on your emotions – please hang up and never try your call again.

Summer allows me to reflect – think about my own grieving, victories, hardships, and fears. And yes, sometimes I see my mother and father standing before me.

We have conversations and it always tends to be at night, after I’ve washed the day away and had a glass of Chardonnay, and when

“There were several times when I felt like a cat on her eighth life.”

July/August | 267-767-4205 | www.phillyfit.com

PHILLYFIT | 5

the house is quiet. I swear my mom is coming to “visit” in the form of a yellow butterfly! It’s eerie how the universe sends me comforting messages. I am open to and welcome each one.

“You shouldn’t have worn that shirt with that bra, Jami. You can see through it and I even saw strange men pointing as you walked by.”

“Mom, please… No one could see the red bra under my black shirt.”

“It was a purple bra, sweetheart,” She retorted with a smile.

“Okay, Mom. Maybe people could see it a little…”

“Well. Purple bras aside, you did cook a wonderful dinner tonight dear.

That was a very inventive way to get the kids to eat kale. Good job.” …I have these “conversations” alone, of course, but they seem real at the time. I even hear her voice – the rise and fall of her pitch.

And the way she would smile with her eyes – yes, I see that too....

Summer nights lately have turned into little gifts that help me get up and go the next morning. As I lie awake, I swear I hear my dad’s truck pull up and I quietly smile because I’m comforted by the fact that he has gotten home safely.…down deep, I know this isn’t true, but my conscious and my subconscious perform a little sleep-induced dance that seems like a cross between a daydream and a familiar story that I’ve tightly manufactured in my mind. It’s bliss. My bliss.

Yes, I do see dead people, but they are the people who will always be with me and who have taught me so much about loving, living, persevering, and giving. In the corners of my mind I see them vividly (I force myself not to open my eyes, for I know once I do that, the image gets replaced by the moon’s light casting window patterns on my wall.)

There’s some kind of magic that exists. Maybe it’s a combination of cool sheets and a warm night. Maybe it’s my own imagination finally being freed from ongoing worry, sorrow, and constant bewilderment about the unknown. It’s almost like a heaviness has been lifted from my heart that allows me to sleep better too.

Dealing with grief is cathartic and once your body, mind, and soul make it through, you may feel oddly motivated to do some activities that you haven’t done in years. For example, the days that followed my mom’s funeral, I pedaled away my sorrow. I rode that bike until the tires were balding. That’s when exercise isn’t merely exercise. It’s a welcomed path to release endorphins that had been locked away. I gave myself permission to cry (which is hard when you’re riding a bike. I don’t advise it). As I pedaled, I gave myself permission to tear up on the coasts. Then it hit me.

We spend so much time in life pedaling and pedaling and pedaling. We hardly ever coast. At least I never did. When I finally did, it was the best feeling in the world.

Summer is often voted most favorite season. It’s easy to understand why. The honeysuckle-kissed air combined with longer days and the return of robins and butterflies… (sigh). It’s hard to be sad in the summer, yet many people are. Instead of writing about the best summer workouts or talk about protein smoothies here, I’d like all of you to reach out to someone who might enjoy hearing from you. Just the sound of your voice may bring a smile to a person who would have otherwise had a lonely or sad day.

Everyone goes through tough times and it’s how we dig ourselves out that counts. A ten-speed isn’t the answer for everyone, but doing something that feels good on your body might also be doing wonders for the brain.

“Jami, it’s time to wrap up this Publisher’s Page. It’s not good to be too wordy.”

“Yes, Mom, You’re right. Good night. Sleep well.”

With love,

Get your business in front of

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local health & fitness nuts!

Contact

PHILLYFIT TODAY! Call 267-767-4205 or email jami@phillyfitmagazine.com

PHILLYFIT Family

Published by: Jalynn Concepts, LLC Publisher: Jami Appenzeller Copy Editors: Heather Hoehn, John Beeler, R.I.P. Bev Appenzeller Publishers Page: Photo of Jami by Joe Chielli, Church Street Studios, Philadelphia, PA.; Hair by: Amy Cummins of Fresh Hair Studio, Southampton, PA.; Makeup by: Lisa Nocera Calendar Of Events: John Beeler Art Department: John Paone Ad Sales: Jami Appenzeller, Rita Henry Distribution Manager: R.I.P. Jim Appenzeller All inquires are welcome...Call us NOW! (267) 767-4205 www.phillyfitmagazine.com Jami@phillyfitmagazine.com Advertising Deadlines: Ad Reservations for the September/October 2014 issue Due By: August. 5, 2014 - Ad Copy Due By: August. 10, 2014 Cover Photography: (l-r): Kristin Noblette photo by Reg Bradford; Scott DeLange photo by Sean Gomes; Jess Bryan photo by Joe Chielli, Church Street Studios, Philadelphia, PA. PhillyFIT Magazine is a news magazine with emphasis on health, fitness and leisure. PhillyFIT Magazine is printed bi-monthly, distributing 45,000 magazines to more than 800 locations in the Philadelphia, Bucks, Chester, Delaware and Montgomery Counties. We also email over 10,000 copies to folks who have opted-in on our website to receive the online magazine. 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. 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. www.facebook.com/PhillyFITMagazine

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July/August | 267-767-4205 | www.phillyfit.com

letterstothepublisher Hi Jami,

PhillyFIT,

I hope you have recovered from the big event! It was a blast and I know you worked incredibly hard to put it all together! It seemed to run extremely smooth from set up to breakdown and your staff and volunteers were courteous and helpful. Firstly, thank you for including Alex’s Lemonade Stand Foundation in the 15th Annual Philly Fit Bash. It was an awesome event, I think your best yet!

I have read your magazine for a long time and have followed your business as well. It’s a beautiful magazine and very successful. Congrats!

The new NAC venue is perfect for it and it looked like everyone had a fabulous time.

We were in a great location and enjoyed having a front row seat for the Workout-a-thon!

Also, on behalf of ALSF, I want to thank you for generously donating proceeds from the raffle which will go directly to ongoing research to cure this terrible disease. I know all to well how devastating childhood cancer is and I am grateful everyday for medical advances which have given our son Sean the opportunity to be a strong survivor with a good quality of life. With your donation plus the money raised from generous attendees supporting our stand, we collected a total that will really make a difference, which is wonderful.

With deep appreciation for all of your support of such an incredibly worthy cause!

Lisa, Gary and Sean Baron on behalf of Alex’s Lemonade Stand Foundation ~~~

Best regards, Stacy Pasceri ~~~ Hi Jami, I want to say I love your publication. I think it has a lot of useful and inspiring information for not only the elite fit, but the average fit person.

Jacqui Naumann ~~~ Jami, Love your mag, love what your doing for the community and I would love, love, love to volunteer for this year’s Bash.

Please let me know if you’re still in need!

Best Regards, Tara Matthews ~~~ Hi Jami: It was a pleasure meeting you and a lot of people in the wellness field over the weekend. I had a lot of fun being a part of this BASH. I am very interested in setting up a vendor table at the next event in November, this was such a success for us! I really appreciate it and I am looking forward to the next event.

In health and happiness, Sheila Garcia CHHC, CFT, CMT ~~~

Hi

Hi Jami,

I had a great time at your event (PhillyFIT BASH) this past Saturday. We had a lot of interest in our juice. It was really nice to see the crowded attendance and workout-athon teachers. I have to say that belly dancer in the red outfit was un-freaking-believable! I was sorry she didn’t win sexiest workout! Thanks and again we had a great time!

Thanks again for a great day yesterday. I look forward to being involved in another event soon!

Dan Moore ~~~ Jami, No doubt, the best one (PhillyFIT BASH) yet! Thanks for your hard work.

Dr. Michael M. Burak ~~~ Jami!

The Philly Fit Bash was so much fun, and our dogs had a blast showing off for the crowd! What a fantastic event! We are so thankful that we were a part of it, we had a TON of foot traffic and the dogs did their best to wow the audience. Also wanted to compliment you on how well organized and smoothly it ran! Special thanks to the helpers (your sons) who helped us move equipment from our cars to the space, etc. and we are looking forward to working with you all in the future!

Nicole, Philly Unleashed! ~~~ PhillyFIT, We had a great time at the PhillyFIT BASH with a great energy coming from the crowd, your volunteers and the instructors on stage!

Rowan Moore, Organic Coffee’s ~~~ Hey Jami, Hope we don’t have to wait another year for the next bash!

I’m pumped now!!

Phil Chebook ~~~ PhillyFIT, What a weekend! The 15th PhillyFit Bash went off extremely well and Masha Amann and I got to meet so many health and fitness enthusiasts from all over the Philly area at our booth. The time went by so fast with all the excitement of sharing the many products that Beachbody has filled our lives with and the results we have seen in the past 2 years. And...Masha’s Insanity workout won the most challenging award!! Thank you Jami Appenzeller for organizing such a great event!!

Mike Amann ~~~ PhillyFIT, You had an amazing event this past weekend in Newtown, it was nice to have driven from Harrisburg, Pa to be around such positive people in the fitness industry.. I had a really good time and the trip was worth it!

Chad Ginter ~~~

Katie K Active Wear ~~~

July/August | 267-767-4205 | www.phillyfit.com

PHILLYFIT | 7

Jami,

Hey Jami,

Hi Jami!

PhillyFIT Magazine

I just wanted to take a minute out to say great job last weekend at the PhillyFit Bash/Workout a thon. It was a great afternoon and a definite workout. My girls from my class and I really had a great time. I wanted to have a chance to meet and greet with you but you were definately busy so I didn’t want to interrupt your flow. I understand what it is like to run a show! Look forward to hearing from you and again, thank you for your hard work in putting together a great event.

Loved all the vendors and even the dogs! What a great way to incorporate a 360 degree approach to fitness.

Just wanted you to know, my kids had a BLAST at the last BASH in June, wow!!!!!!!!!!!!!!!!

We finished it off at the pool, I even went down the tunnels in the inner tubes a few times too!!!!! It was definitely, incredibly the BEST BASH yet!

You never cease to amaze me with your crossing every T and dotting every I with PhillyFIT and everything you do. You’re the woman, once again!

Just wanted to send you a quick note to thank you so much for allowing us to be at the event! Philadoptables had an AWESOME time meeting new people and getting the word out about our organization and animal adoption! I think it amazing that you have this event and incorporate the raffles to go to charity!

We had so much fun at the PhillyFIT BASH this weekend & met so many wonderful people! Can’t wait for next year!

Denise, Creator, Dance w/ M.E.E. fitness ~~~

8 | PHILLYFIT

Mary Nearpass ~~~ PhillyFIT, You did an incredible job at the 15th BASH! Awesome and can’t wait for the next! Thanks again for doing this for us all.

We look forward to keeping in contact with you and being a part of the event next year.

Thanks again!

Diana Wightman Philadoptables ~~~

Robby Schwartz/H.Y.P.E. ~~~

July/August | 267-767-4205 | www.phillyfit.com

Alyson Clarke ~~~ Hi Jami, Wow, what a great time meeting friends and like-minded people. Thanks so much for allowing Inspyr socks to be apart of it all. We met a ton of great contacts and already have reached out to them and their getting right back to us.

So a win win for all!!

Best, John, Inspyr ~~~

FitnessFIT

Why You Quit Your Fitness Resolution I

By Jim Ferris

AGAIN!

t is 5:30pm. Every treadmill, elliptical, and stepper is full. “Bench Press Monday” is dominating the weight room with guys sharing the super chest power complex they got out of some bodybuilder magazine. The poor squat racks are now turned into bicep superset stations.

Every type of fitness classes is sold out for the night - Yoga, Spin, Pilates, Zumba, Step, Hip Hop dance, etc. You name it and it is full tonight! Millions of fitness promises are being made for 2014. The hope is that this year will be different from year’s past. There will be no quitting or excuses this time. Everyone is going to train and train more because that’s what the other person is doing next to them. A few solid weeks of overtraining and under eating seem to be the route many take to get a jumpstart to chase away the extra holiday cheer they have put on.

Sadly though after a few solid weeks of water and lettuce for meals with tons of random, long, over killed cardio sessions people will begin to quit and go back to old habits. This is a recipe for failure. Health and fitness is a lifestyle, it is not a quick fix. Some will commit for days, others weeks, and some will make a few months. Not many will make more than that. It’s just how it goes when your path to fitness has no real direction and your training is just doing the same stuff over and over again.

Whether you are training for health, sport, or competition you need to have direction. You need to have a plan. If you just go in blind you will run into a wall sooner or later and the next thing you know you will be making your 2015 resolution the same as 2014. As we kick off the new year let’s make sure we are doing all we can to put ourselves in the best possible place to enhance our health and fitness.

THE S.M.A.R.T METHOD 1. Specific – What exactly are you trying to achieve?

2. Measurable – How can we measure/test for this?

3. Attainable – Is it realistic?

4. Right – Is it right for you now? Does it make sense?

5. Time Period – What is our start and finish date?

GOAL SETTING

Write things down that you want to achieve. It can be that simple. And most importantly - be accountable! Excuses will get you nowhere near your goal. What are your goals for 2014 - short term and long term? Be reasonable and forget about the fantasy goal until you can take some simple steps in the right direction. When writing down your goals make sure you abide by these simple rules.

I ask these questions to all of my clients on a regular basis. I want to make sure I am putting people in the most optimal position to succeed. Here are some examples of what I’m doing with my clients as we kick off 2014: 1. Body Composition (12 Weeks) – We work to lose body fat and increase lean muscle mass. We take pictures and measurements weekly.

2. Spartan Race Training Packet (16 Weeks) – Our goal is to train to successfully complete this obstacle course and/or improve from last year.

3. 5K Run (6 Weeks) – The program is for first time runners looking for direction.

4. Off-season High School Soccer Training ( 8 Months) – Student-athletes work to improve such things as strength, agility and flexibility without over training.

5. General Training/ Skill Building – This covers an introduction to Kettlebells and over time adds agility to improve functional movement skills.

Goals give us drive. They give us a motivation, inspiration, and reason! If you just show up to the gym and try to run twenty minutes faster and faster everyday for three months you will probably see some improvement early on. However, improvement will slowly start to stalemate even though you try harder and harder. Eventually you will be physically and mentally trashed and you will quit. I have seen it over and over again at gyms.

So instead of just showing up this year until you burn out try making some simple goals for yourself. When you have three or four start and finishes a year it can make training year round that much more realistic for some of us. I wish you all the best of luck and I am here to help as always! ~~~ Jim (GYM) Ferris is a Philadelphia-based trainer whose clientele includes professional athletes, local teams, everyday fitness enthusiasts, and maybe a celebrity or two depending on who is in town. Jim is known for his work in the basketball community from training with the Philadelphia 76ers for many years and training several NBA players that live their offseason in the Philadelphia area. Jim’s expertise in the training field, along with his dynamic and creative training style keeps players, coaches and clients coming back year after year.

July/August | 267-767-4205 | www.phillyfit.com

PHILLYFIT | 9

NutritionFIT

Grilled Portobello Burgers Recipe

Servings: 4 Calories: 270 • Fat: 13 g • Carb: 29 g • Protein: 10 g

• 4 portobello mushroom caps • 2 tbsp. balsamic vinegar • 1 tbsp. low sodium soy sauce • 1 tbsp. olive oil • 1 tsp. garlic • 1 tbsp. chopped rosemary • Black pepper • 4 slices grilled red onion • Roasted red pepper slices (1 pepper) –fresh or jarred • 4 slices (1/2 oz. each) reduced fat Gouda or Swiss (Alpine lace) • 4 slices tomato • 1/2 avocado, sliced thin • Fresh basil leaves • 4 whole-wheat low-calorie thin rounds • Whole ground mustard In a large bowl, whisk together vinegar, soy sauce, oil, rosemary, garlic and pepper. Place the mushroom caps in the bowl and toss with sauce, using a spoon to evenly coat. Let stand at room temperature for 20 to 30 minutes, turning a few times.

Heat the grill or indoor grill pan over medium heat. When hot, brush the grate with oil or lightly spray the grill pan. Place the mush-

rooms and fresh red pepper on the grill, reserving marinade for basting.

Grill mushrooms for 5 to 7 minutes on each side, or until tender, brushing with marinade frequently. Remove pepper when charred. Let pepper cool and brush off exterior skin with knife, slice in 4 halves removing seeds.

Top the mushrooms with cheese during the last minute of cooking.

While the mushrooms cook, grill the onions about 1 minute on each side and grill the bread until lightly toasted.

To finish, place the basil and grilled portobello mushrooms on the bread and top with the grilled onions, sliced tomato, basil, and avocado.

Spread top of bread round with mustard.

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Say “Bye Bye Dimples!”

Grilled Romaine Heart Servings: 4 Calories: 161 • Fat: 9 g • Carb: 19 g • Protein: 3 g Ingredients: • 1 head of romaine – cleaned and cut in 4 lengthwise • 1 tbsp. olive oil • 1 cup fresh local sliced strawberries • Dressing: • ¼ cup dark chocolate • ¼ cup olive oil • 2 tsp. local honey • Salt and pepper to taste • ¼ cup balsamic vinegar Methodology: Preheat grill or grill pan. Spread a light amount of oil on romaine and grill cut side down for 1-2 minutes. Remove from heat – place on platter with a little salt and pepper. Melt chocolate and balsamic in small sauce pan on low heat until smooth. Remove from heat and whisk in oil, honey and pepper.

Place ¼ cup sliced strawberries on top of romaine – drizzle with sauce.

Spiced BBQ Tofu Bricks Nourishes: 4 Ingredients: • 1 – 16 ounce extra firm tofu • 1 tbsp. of chili garlic paste • 2 tbsp. olive oil (you may need a little extra depending on how much flour sticks to pan) • 1 egg white or equivalent eggbeaters • 1 cup whole wheat flour • 1 tbsp. barbecue sauce (I use Sweet Baby Ray’s) • Salt and pepper to taste Methodology: Preheat oven broiler on high. Drain tofu, pat dry, and refrigerate until ready to use. Mix eggs and chili paste in flat baking dish with sides. Mix flour with salt and pepper in another dish. Heat skillet over medium flame and add oil. Remove tofu from refrigerator and slice crosswise into ¼-inch strips.

Dip slices in egg then into flour. Sautee tofu in oil for approximately 1 minute per side or until brown. Remove from heat and place on baking sheet. Brush slices with BBQ sauce and broil 8 minutes turning halfway through.

Nutritional Profile per serving: Calories: 233, Fat: 9g, Protein: 13g, Carbs: 19g

All recipes created and tested by John Fairchild, Chef/Nutritionist Healthy Cooking Concepts www.weightlosscoaching.org (267) 273-6552 kickaerobox@yahoo.com

Superior Care Every Step Of The Way

July/August | 267-767-4205 | www.phillyfit.com

PHILLYFIT | 11

FitnessFIT

Are you “Beach-Ready”?

N

AB ~solutely!

By Martin McLoughlin

ow that summer has officially begun, perhaps you are late getting involved in flattening your tummy for that swimsuit this year. You can ask 100 people how they are handling reduction of that muffin top for summer and you will get 100 different answers. How is one to know exactly what to do? Nutritionists may tell you one thing; personal trainers may tell you another.

During the summer months, everyone in the gym thinks they are a nutritionist and will tell you about another method or “quick-fix product” they can sell you that will help. Don’t fall for that trap! As Dr. Oz said in front of a congressional panel this month, investigating him and the illegitimacy of dietary supplements designed to help people lose weight, “there is no pill or substance out there that will help you lose fat long-term without diet and exercise.” Let’s refer to proven science backed by clinical studies to be sure you are doing things the proper and safe way!

The first thing to do is a quick calculation on how many calories per day you should be consuming (your daily caloric intake). The fastest way to do this is with a quick multiplication based off of your body weight.

Multiply your body weight in pounds by 15. This is not a perfect example as some people are more active than others, some people have different body types (mesomorph, ectomorph and endomorph), and of course everyone’s metabolic rate is different, but for an average number this will work. The number you get is approximately how many calories per day you should be eating.

More often than not, people are attempting to reduce body fat and midsection circumference (to look better in that bathing suit) through calorie reduction, usually through dramatic lowering of carbohydrate intake. Every gram of carbohydrates you consume holds roughly 3 grams of water. Keep in mind that there are 454 grams in 1 pound, so if you eat 300 grams of carbohydrates today that’s 900 grams of water trapped in those carbohydrates which can explain why you can be 2 pounds heavier at the end of any given day. Similarly when you eliminate 200 g of carbohydrates a day, that’s about 600 g of water that will not be held on to by those carbohydrates, which can reduce your weight by more than 1 pound in a day. Sounds great, right? Wrong! The only weight you will have lost was water weight. As soon as you re-introduce carbohydrates into the diet, the water weight will come back instantly and so will the numbers on the scale that you thought you lost. Dramat12 | PHILLYFIT

ic reduction of carbohydrates is the worst way to attempt to lose weight.

Low-carb diets can go wrong very quickly, hindering fat loss, causing massive hormone imbalances, producing chronic inflammation, and many other negative effects that lead to higher risk of disease and can make you feel terrible. Clearly too many carbohydrates in the diet is why the obesity rate is so high in the United States. The majority of Americans exist on a processed-food diet that is sugar-laden. So the first step in trying to flatten that tummy is to know how many grams of carbohydrates to eat each day.

It is not rocket science to figure this out.

For one day, you must read the labels of everything you eat, measure the volumes that you consume and add up all of the carbohydrate grams to see what you are consuming. Carbohydrates are absolutely necessary for your metabolism to run.

Carbohydrates are your body’s preferred energy source. The old saying “you must eat to lose” couldn’t be more truthful.

Second, you must know the difference between “bloating carbs” and “flattening carbs.” Intestinal bloating or inflammation can ruin your flat stomach in just one meal.

Macro nutrient management (proteins, carbohydrates, and fats) is the most efficient and safe way to flatten that stomach. Counting calories simply will not work as the calories you consume can come from any source, protein, carbohydrates or fats.

Knowing what your necessary macronutrients need to be and regulating them from week to week will get you where you want to be quickly, efficiently, and safely. Knowing what macronutrient values you should be plugging into every day is key. Of course, every metabolism is unique and each person’s activity level is different so in this article we will only discuss ballpark averages.

According to the FDA, the recommended daily amount (RDA) for protein in the adult diet is 50 grams per day. Realize that the RDA is set for a sedentary person who does not exercise and weighs 150 pounds. So for

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most of us, these numbers are meaningless. The reality is that regarding protein, .8 grams of protein for women and 1.5 grams for men per pound of body weight is a good number to strive for each day. So multiply how much you weigh by the protein needs, depending on whether you are male or female. The answer you get from that multiplication will tell you how many grams of protein you need per day. Each gram of protein equals four calories. So once you know how many grams of protein you should consume per day, multiply that number by four and you will know how many calories of protein you need per day. If you subtract the protein calorie amount from the total calories per day you figured out first (your daily caloric intake), you will know how many calories per day of fats and carbohydrates total that you have left to work with.

Now on to the subject of fats. Healthy fats are critical to the human body for many reasons. One of the main reasons is hormone production. Hormones at proper levels help to maintain muscle mass and a metabolic rate. Consuming healthy fats help to keep the muscles toned and athletic during weight loss. Total fat intake should never drop below 15% of your daily caloric intake. A healthy level of fat intake would be between 25 and 30% of your daily caloric intake. Once you choose a percentage (if you are very active, use the higher number, and if sedentary, choose the lower), multiply that number by nine, as there are 9 calories per gram of fat. Take the answer from that multiplication (which is the calories of fat you can have per day) and subtract that from the remaining calories per day left after subtracting your protein calories (which you did previously). The number of calories you have left now is how many calories of carbohydrates you can eat every day.

There are 4 calories in each gram of carbohydrates and you must eat them. So whatever number you were left with (after doing the math regarding protein and fats), divide by four and that will tell you how many grams of carbohydrates you should be eating every day.

So your equation could look like this: 150 pound sedentary female 150 x 15 = 2250 calories per day (daily caloric intake) Females need about .8 grams of protein per day 150 x .8 = 120 grams of protein per day Protein has 4 calories per gram 120 x 4 = 480 calories of protein per day Sedentary females need 25% of daily caloric intake from healthy fat 2250(DCI) x .25 = 562.5 healthy fat calories per day There are 9 calories per gram of fat 562.5 / 9 = 62.5 grams of healthy fat per day Total protein calories per day: 480 Total healthy fat calories per day: 562.5 Subtracted from total daily caloric intake 2250 2250 - 480 - 562.5 = 1,207.5 (carbohydrate calories allowed per day) There are 4 calories per gram of carbohydrates 301 grams of carbohydrates per day!

(More than you thought, I am sure) This sounds like a lot of work, I know, but it’s not! After just seven days of monitoring your macro nutrients as closely as possible, and sticking to the plan, your tummy will become flatter and you will have lost body fat and most retained water in that first week. As the second week goes by, if the scale does not change or you do not see more results in the mirror, then you can begin to cut back on the carbohydrates by 15 to 20 grams per day, per week. Remember, though, your daily caloric intake must remain the same each day, so every gram of carbohydrates removed should be replaced with a gram of protein (since their caloric value per gram is the same). That small adjustment will be enough to restart the weight-loss train again. The only time to make changes is if the scale holds steady or you do not see a difference in your body if you are following the plan perfectly. If you are not monitoring your numbers each day then any manipulation of the numbers

is an exercise in futility and may stall your metabolism. If the machine is not broken, do not fix it! It is unsafe to lose more than 1 pound of weight per week once retained water is lost.

Now you need to make good choices!

• When choosing proteins try to choose from the following foods: • Tuna (in water) • Organic low-fat pork • 95% lean, grass-fed beef • Grass-fed buffalo or bison • Organic turkey breast • Egg whites • Organic chicken breast • Organic tofu When choosing carbohydrates try to choose from the following foods (organic whenever possible): • Vegetables • Beans (the darker the better) • Brown rice • Old-fashioned or steel-cut oatmeal (not instant) • Sweet potatoes • 100% bran cereal Try to stay away from all white-flour products, and anything that says enriched. Also avoid all added sugars and high-fructose corn syrup.

When choosing fats try to choose (organic whenever possible): • Almonds • Walnuts • Flax • Coconut oil • Avocado • Olive oil • Fish oil Of course healthy fats are always the hardest to include in our American diet so if you cannot choose from those foods, just be aware of how many grams you are consuming and stay within your numbers!

Remember, fad diets do not work and can truly be unsafe regarding the health of your body. Replacing real food with supplements will not lead to permanent fat loss unless you intend to consume those supplements for the remainder of your lifetime. They are temporary fixes based off of your own personal choices. There is no clinical scientific proof that any “over-the-counter supplement” has any real impact on body-fat reduction. As I always say to my clients, if there was proof that a supplement worked, the FDA would jump on it in a second and begin regulating it, meaning that you would have to get a prescription from your doctor to obtain it. Everything else is a temporary fix and unregulated by the FDA. Stick with real food. Try to make your food choices organic and free-range as often as possible. If you eat pizza or fast food, you will reach your macronutrient limits quickly. Be as active as you can be every day to burn calories that are already stored as fat and work out to raise your resting metabolic rate. Working with a qualified nutritionist or personal trainer can be a benefit as they can hone in on your specific needs perfectly and help you through the plateaus that will arise. Attempting to be responsible for what goes in your body will be the fastest way to achieve what you want it to look like on the outside. ~~~ Martin McLoughlin is an ISSA Certified Master Trainer, Nutritionist and Functional Training Specialist. He is CEO of Extreme Fitness Personal Training (circa 2001).

He has been featured in numerous magazines, won multiple coaching awards and has been featured on TV news segments and radio. He is a sought-after motivational and educational speaker, offering nutrition and exercise workshops to school children and adults all over the Philadelphia area. Martin is a Trainerspace.com, 5-Star rated personal trainer.

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PHILLYFIT | 13

NutritionallyFIT

Your Bones Will Thank You By: Rosalind Kaplan, M.D., F.A.C.P., Director, Temple Health Women’s Care

T

Use Exercise to Prevent & Treat Osteoporosis

his winter meteorologists in Philadelphia and all over the country spent most of their time reporting on snowy weather and warning the public about slippery conditions.

Store owners have been selling rock salt like hotcakes. Many of my patients have been afraid to go out, and for good reasons – a slip and fall on the ice could mean more than a bruised backside and a bruised ego, especially for those with osteoporosis. It could mean a broken hip or a crushed vertebra.

None of us want to think about having brittle bones. If you’re young and strong now, you may believe it can’t happen to you. But what most people don’t know is that having strong bones is a job we all need to work on starting at a young age.

Risk factors for osteoporosis include genetics, low weight, fair complexion, low vitamin D level, and poor calcium intake. A sedentary lifestyle also plays a part.

Yes, exercise is super-important for strong bones and not just any exercise either. There are specific things we can all do in the activity realm to strengthen our bones. In medical practice, we tend to lump it into a category called “weight-bearing exercise.” But do our patients really know what that means? What specific things should one do to protect bones that are healthy, and to strengthen bones that might be already thinning?

Think about it this way: through our lifetime, our bones are constantly being broken down and reformed. In youth, up until about the age of thirty, we form more bone than we break down. At about age thirty, if all goes well, we hit what’s called “peak bone density” – the point at which our bones are as hard and dense as they’ll ever be. After that, we start to have slightly more breakdown than we do reformation.

And at menopause, when estrogen declines, breakdown speeds up. So how can we tip the scale in favor of bone formation? The answer is by putting stress on our bones. Bone responds to force by getting denser.

So if we do exercises that put force or stress on our bones, we help to strengthen them.

What exercises can do that? The good news is there are a lot of options. The easiest one is walking. Walking puts lots of force on hip, leg and spine bones, so it really helps. But walking needs to be done consistently and should be combined with some upper-body resistance or weight training, so that the upper extremities get some strengthening too.

14 | PHILLYFIT

Running also helps, if you’re able to do it. Walking or running on a treadmill is fine, and the elliptical machine fills the bill, too.

What if you’re more into yoga or Pilates? Well, that works too.

There is a lot of training in some kinds of yoga and Pilates that can be individualized to include plenty of resistance. The benefits of yoga and Pilates are that they both incorporate balance (essential to keep from taking a spill on that ice) and core strength as well as extremity strength.

The important thing is to find an instructor who understands bone health so that you’re sure you’re getting what you need. For instance, if you already have osteoporosis, too much spinal flexion is potentially dangerous, so you’ll need an instructor who keeps you in neutral and extension. Whether you’re working on prevention or trying to strengthen already compromised bones, you’ll need the right amount of resistance to work with so that you get stronger without injuring yourself.

No matter what age you are, thirteen or eighty-three, exercise benefits your bones along with improving so many other aspects of your well-being. If you don’t know where you stand with bone health, visit your doctor. Once you’ve gotten their advice, you can take the steps needed to ensure your bones are on the right track to being healthy and strong. ~~~ Dr. Kaplan came to Temple from private practice in Haverford, Pennsylvania. She is board certified in Internal Medicine and completed a fellowship at the Philadelphia Association for Psychoanalysis Studies in Psychosomatic Medicine. She has been included in “Best Doctors in America” (Castle Connolly) and was named a “Top Doc” by Main Line Magazine. Her specialty interests include general internal medicine; eating disorders; mind/body issues; and women’s issues in health. She also has teaching interests in narrative medicine. Dr. Kaplan received her medical degree from the University of Pennsylvania School of Medicine. She did her fellowship training at the Association for Psychoanalysis Studies in Psychosomatic Medicine and residency in Internal Medicine at Temple University Hospital. She is a member of the American College of Physicians, Society for General Internal Medicine, Pennsylvania Medical Society, and Academy for Eating Disorders.

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PHILLYFIT | 15

NutritionallyFIT

Benefits of Smoothies:

1. Smoothies last longer in the fridge over juice.

Smoothies contain all the fiber of fruits and veggies that you blend, and because they are actually still in the drink, you can store them without losing much nutritional value. Store it in a glass container with a tight seal for up to 48 hours, and shake before you drink. The water may separate.

2. Green smoothies act like chimney sweepers.

Smoothies have a cleansing effect on the bowel. Since smoothies still contain all of the fiber from the fruits and vegetables, you get a chimney-sweeping effect.

3. Absorption of sugar is slower because of the built-in fiber.

Green smoothies allow you to have fruit without experiencing the aftermath of a sugar spike and crash. The fiber will keep your sugar levels regular as your body digests it.

4. Blenders are easy to clean.

A blender is easily cleaned by running it under the tap. Or add a bit of water and soap to the blender, put it back on the base and run it.

Blenders are so easy to assemble and clean, and because of this, a lot of people gravitate towards blending instead of juicing.

5. Smoothies are great-tasting for the whole family.

Smoothies are great because they contain whole fruits and vegetables. They are also great because you can mix and match to please the taste buds of anyone in your household. They are good for kids who refuse to eat fruits and veggies –put it in a fun cup and they will drink up!

6. You can easily add supplements and superfoods into smoothies.

When you’re making a smoothie, you can add protein powder, spirulina, maca root powder, ground flax seeds, and so on. You probably wouldn’t add these supplements to a glass of juice, either because of the taste or the texture. This makes smoothies ideal for superfoods and giving yourself a nutritional edge.

Benefits of Juicing:

1. Fresh juices are the shortcut to pure nutrition.

Freshly made juice delivers all the nutrients without any of the associated digestion. It bypasses your need to digest the fibers before you get all the nutrients of the fruits and vegetables. This is ideal for people who have digestion issues. It is important to point out that storebought juices are NOT the same thing. They are mostly sugar and I do not recommend them at all.

2. Juice is ideal for healing and cleansing.

Many people have healed themselves and undergone complete transformations by following a supervised juice fast. Drinking only freshly made juice for an extended period of time allows your body to take a break and work on deeper issues that require healing. Keep in mind to use organic produce when you’re juicing, especially if you aren’t peeling your produce.

3. Juice delivers an instant energy boost.

When you drink freshly made juice, you get all of the energy instantly without waiting for your body to digest it. Whenever I drink fresh juice, I always feel energized and more alert, sort of like a “healthy coffee”!

4. Cleaning a juicer can be a task.

As far as time goes, I think it’s a tossup between making juice and making a smoothie.

Cutting fruits and veggies is necessary for both juices and smoothies. A juicer definitely requires a little bit more time for cleanup.

5. Juices don’t fill you up.

After drinking juice you might be satisfied for 30-60 minutes. After drinking a smoothie, you might be satisfied for up to three hours. So I see juice more as a way to add nutrition into your day or as a snack, and not as much of a meal like a smoothie might be.

6. Juice allows you to use almost any produce.

You might never put a beet in one of your smoothies, but you can definitely make juice out of it. You can disguise bad-tasting vegetables with better-tasting vegetables and fruits to make juices that contain a larger variety of ingredients.

The same isn’t necessarily true with smoothies.

The blender I recommend is...

The VitaMix. If any of you follow me on Facebook you know I am ALL about my VitaMix. My clients love the NutriBullet also.

My recommendation for a juicer is...

By Grace Kurlander. Holistic Health Coach

Omega or Breville. I personally have a Jack LaLanne, which works fine but I know it’s not the best. Everyone I have asked recommends these two brands.

 The Benefits of Both

16 | PHILLYFIT

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Is juicing or smoothies better?

I think it really depends on which one you will do on a daily basis.

Smoothies are a great option for on-the-go filling meals. Juicing is a great option for those of you who have gardens or are part of a CSA share and don’t know what to do with all of that produce. (Juicing can get very expensive: it takes a lot of produce for a glass of juice.)

I personally drink smoothies more than juices purely for the convenience. I really do enjoy fresh juice also. Juices are fantastic for giving your digestive system a break. Now that you have some facts, you can decide which fits best into your life. You can’t go wrong with either of them nutritionally! ~~~ Grace Kurlander is a holistic health coach, member of AADP, and at www.gethealthywithgrace.com. Grace became passionate about health and fitness about fifteen years ago. Staying healthy and in shape has always been a priority for her, and one day she had that ‘light-bulb moment’: Grace realized that she needed to make this a career. Grace attended the Institute for Integrative Nutrition and became a holistic health coach because she loved learning about what food does for the body and how the right foods can enable one to live the life one truly desire! Her mission is to guide motivated clients into a deeper understanding about the food and lifestyle choices that work best for them. Grace wants to pass on her passion for a balanced diet, as well as a balanced LIFE. When she found her balance and rhythm, Grace became joyful. Grace’s goal is to enable her clients to do the same.

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PHILLYFIT | 17

PHILLY’SFITTEST

Our readers’ inspirational images and stories

Adam Leyrer, 32, Valley Forge, PA Spartan Race @ Citi Field, NY

Raji Ria Assmann,24 Fairless Hills, PA

Nicole Kline, Phila., PA (above) Won 3rd Place in her division & Best Overall Figure Routine in her first fitness competition ever! Hair & makeup by Jeannine Roach (see her on FB at “Make you beautiful by Jeannine”).

Lauren Brigham, 25, Marlton, NJ trains at Snap Fitness in Marlton.

Adam Cerretani

Pam Hysinger, 29, a Doctor of Physical Therapy, is a NGA Professional Bikini Competitor.

She is pictured here before her 2nd ever bikini competition at The 2013 NPC Eastern USA Championship (Nov. 2013 in NY).

Get your picture in Philly’s FITTEST!

Email jami@phillyfit.com your high-quality photo and caption, including your name, age, hometown, and where you are or what you’re doing in the photo! It’s that easy!

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Michelle Stem and family (Norristown, PA) after everyone ran in the final race of the Healthy Kids Running Series: (l-r) Ethan,6; Matt, 28; Michelle, 27, and Parker, 5.

PhillyFIT's Runner's Corner S

By Paul Isaac

ince we are now moving into the warmer months of running, it would be a good time to discuss the importance of heeding the affects of heat and humidity. Some of these are mainly common sense measures like wearing comfortable light clothes such as running shorts and a singlet. These are worth investing in because they are much lighter than normal athletic shorts and T-shirts. Also training during the early morning hours and in the evening to avoid the peak effects of the elements are good ways to stay safe during the late spring and early summer. Hydrating is also very important. There are some simple options here with either water or sports drinks doing the job well. Finally not overexerting yourself on very hot and humid days is a very good way to avoid heat stroke or other medical problems.

During the “running boom” of the seventies it was a much simpler sport with no mega race management companies like “Competitor Group” and major events such as the New York City Marathon and Boston Marathon had much smaller fields of runners. It was easier and less expensive to gain entry into these races. Today there are lotteries to try to control the size of race fields. At Boston where a sub three-hour qualifying marathon would allow you to toe the mark at Hopkinton, qualifying times keep getting harder and harder to run to keep the size of the field down. These aforementioned major marathons are also some of the most expensive for which to register, if you’re fortunate enough to be eligible.

For example, The New York City Marathon will set you back over two hundred dollars to sign up for, not to mention lodging and transportation costs to able to tour the five boroughs of the “City that never sleeps”. This has also affected local events as well. What started as an event organized locally in 1978, the former “Philadelphia Distance Run” rights where bought by Competitor Group in 2010 and the race’s name was changed to the “Rock n Roll Philadelphia Half-Marathon.” When I last registered for the old Philadelphia Distance Run the last year it was run in 2009 during the race expo (the latest you could sign up) it cost me eight five dollars. Now if you register at the same time, you’ll have to fork over one hundred and fifty dollars.

Another popular race in town, the Broad Street Run has had to use a lottery system since 2012 just for that reason. Always billed as the largest ten-mile race in the country, with its downhill course and great organization its finishers’ list now boasts over forty thousand runners. Clearly running has gone through a major transformation recently due to its popularity and promotion by major race management businesses. But if you’re willing to do some research, a runner can still find a small percentage of low key races that provide a much different and now bygone style to them.

In closing, this time of year is great for enjoying running on whatever levels you wish. There are an abundance of events with interesting themes to them that allow you to enjoy the interesting and varied scenery that goes along with being a runner.

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PHILLYFIT | 19

SeniorsFIT

The Irresistible Alexandria

By Mary M. Nearpass

Aside from expertly training students in the art, he uses his talents to implement Grandmaster ever in my wildest dreams, after years of Cheung’s Stress Management and Pro-Tekt Rape interviewing some incredible people, had I Awareness and Prevention Programs at government ever expected to witness this incredibly attractive institutions and corporate facilities. He designs woman entering Starbucks for a meeting with me and institutes training programs for military and on Thursday, April 10, 2014! It wasn’t just about law-enforcement personnel, the physically and her body language, and how she carried herself mentally challenged, and the elderly in surrounding with such ease, grace, and confidence; it wasn’t South New Jersey medical facilities. In addition, just about her attractive white jacket, sleek pants, Keith collaborates with the Board of Education and stylish sunglasses. It was about what I saw to teach students from primary schools to college when the shades came off. A face of an angel, levels how to cope with day-to-day pressures, with with a smile and sparkling eyes as genuine as a the implementation of stress/anger management and child’s, with fewer wrinkles than I have. You may self-defense programs. Additionally, the Martial Arts be thinking, “So, what’s the big deal?” There are School has an Art of Life Foundation, which runs many beautiful, confident women out there... but different fundraisers throughout the year to help the NOT at the age of almost 71!!!! poor, soldiers and their families, and animals.

I arrived a few minutes early (with goggle eyes Working with the elderly in surrounding South and wet hair as I just left my health club and an hour New Jersey medical facilities is where Alexandria of swimming), and ordered my token iced green tea thrives and shines forth! In any given week, she goes while awaiting my contender. Since I never have to over 25 of them, including numerous Continuum any idea what my interviewee is going to look like Care Retirement Communities (CCRC), and teaches (and vice versa), I assumed that I would be meeting the art of tai chi and its 18 postures. The classes a woman who looked 14 years older than I... in consist of 45 minutes of tai chi and 15 minutes of walks Alexandria DeLaurentis affording me the “She is definitely one of massage, which Alexandria gives to each and every opportunity to see “this is what 71 can look like”! attendee. Tai chi is practiced for both its defense those rare individuals As the sayings go, “things aren’t always training and its health benefits. Medical research has as they seem” and “looks can be deceiving.” who has found and found evidence that tai chi for improving balance However, the nonstop effervescent energy that this for general psychological health and that is assoincredible woman exuded for the entire hour we utilized all of her gifts, and ciated with general health benefits for older people. spent together was astounding! She truly had the “I teach and enforce with all, especially the elderly, and continues to give energy of a woman half her age!

‘Never say can’t, not able or be negative.’ Positive Originally from New York City, Alexandria of herself by paying it is my attitude, and they must all have and believe spent her youth growing up in the Bronx. She maris what will get them to want to walk and have ried at an early age, and had a son, Keith Mazza. forward on a daily basis.” that balance and be well NO MATTER WHAT age. They Alexandria first became a nurse, but had to resign are the forgotten, and tai chi helps provide a better from her medical career due to a brain tumor, from quality of life.” Many of her students with osteoarthritis and congestive which she rebounded. At the time of her divorce, Alexandria’s attorney heart failure have had significant improvements, and one patient in particasked her if she knew how to type. He offered her a job with the law ular, who was diagnosed with lung cancer, has had the lung lining nodules firm, and she soon become a paralegal. completely disappear! (That patient is Alexandria.)

Her true passion in life has always been in the movies, where she In addition to teaching this martial-art form, Alexandria’s vivaended up spending most of her professional career. To date, Alexancious, energetic personality is so contagious that I truly believe her dria has appeared in 15 films, 3 television appearances, 4 commercials incredibly positive outlook on life is what draws the ever-increasing (including Maybelline, spokeswoman for Vicki Lamatta Cosmetics and numbers of elderly into her classes. Instead of feeling helpless and Bobbie Brown Cosmetics), and presented 6 workshops and trainings... depressed, she inspires hope. Her unwavering faith has proven to be with NO intentions of stopping any time soon. her rock throughout her life, and she’s not afraid to let it be known; she Alexandria has managed to stay fit over the years by running, simply can’t help herself!!! weightlifting, kickboxing, practicing yoga, becoming a tai chi teacher How does Alexandria keep her strength, attitude, and resilience and dancing (all types). on any given day? She awakens each morning at 4:30, washes her face, In comes her son. Keith is the Master Instructor of the Traditional cleans her teeth, clears out the litter box for her three precious cats, Wing Chun Kung Fu Academy North America Headquarters. Master brushes her dog’s teeth and hair, mops the floors, dusts all 11 rooms in Keith has been training in the martial arts for over thirty years, specialher home, completes her first of 15 minutes of stretching, (which she izing in traditional Wing Chun Kung Fu. A three-time Hall of Fame does religiously four times a day), showers, dresses, has her breakfast inductee, Keith was handpicked by Grandmaster William Cheung to consisting of 2 shots of espresso and egg whites, and she’s out the door! train and serve as the North American liaison for the World Wing Chun Not bad for 71, huh?

Kung Fu Association.

N

20 | PHILLYFIT

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Her lunch usually consists of a healthy shake, and she mostly eats chicken and salmon for her protein for dinner with veggies. She stays completely away from gluten and has enjoyed tremendous health benefits from refraining from it. Her daily vitamin intake consists of Omega IIIs, CQ10 Coenzyme, and Vitamins C and D. She is ready for bed by 10 p.m.

I honestly could have stayed and spoken with this incredibly astonishing woman for hours, and it would have felt like minutes. She is definitely one of those rare individuals who has found and utilized all of her gifts, and continues to give of herself by paying it forward on a daily basis. She has had her share of heartache after being on this earth for 71 years, but she learned, grew, and become even more patient and compassionate with not only herself, but with every individual who is fortunate enough to have come in contact with her.

Currently, Alexandria resides in Marlton, New Jersey with her husband,

Reach Your Target Market Contact

Eric. Son Keith resides in Mount Laurel, New Jersey with his wife, Laura, and two children, Keith Jr. and Lorelie.

I consider myself blessed and truly inspired that my best years are yet to come. ~~~ Mary has been working in the health care field most of her career. From hospital administration, consulting and teaching college, to currently providing motivational speaking, working in a physicians practice and freelance writing. She enjoys the flexibility of her schedule, which allows her to keep her daughters her main priority and focus. Mary holds two Master’s degrees and her passion is prevention of addictive behaviors, especially at the adolescent level. After many recent surgeries from an automobile accident, she is blessed to be back swimming laps, practicing yoga and free weight training.

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PHILLYFIT | 21

FitnessFIT

Rip Those A

Shoulders!

By Cristopher Aldae

Motion 3) Hammer Strength or Smith Machine Seated Shoulder Press

great deal of fitness is illusion. For example, waists look much smaller when deltoids are round and developed from any angle.

Shoulders are an incredibly intricate set of muscles that have a stupendous amount of range and mobility. Due to the flexibility of the acro -myo clavicle joint it can easily be compromised and put at many bio-mechanical disadvantages. The goal of a quality shoulder training is to get all three heads developed equally with striations running amok. Below is a program, which will accomplish just that:

Set the level of the seat so the at the bottom the tip of your thumb is at the middle of your ear. You’ll be doing four sets of ten reps. Come four-fifths of the way up and close on the weights here. Keep your elbows in front of you, not to your sides. Use the seat belt and focus your mind on keeping the stress on your shoulders and not your triceps and joints. Rest two minutes between sets.

Motion 4) Medium Width Upright Rows

Motion 1) Seated Side Laterals (feet on a dumbbell)

Keep your arms locked in a just slightly bent position. Place your feet on a dumbbell so your knees are almost at your solar plexus. Lean forward at the hips about fifteen degrees. Do not move from that position. With pinkies always higher then your thumbs slowly raise the dumbbells directly out to your sides, not to your sides. Pause momentarily at eye level and then go back down to your sides, not in front of you. Do six sets of sixteen, fourteen, twelve, twelve, sixteen, and twenty then rest sixty seconds between sets.

Motion 2) Bent Over Partial Rear Deltoid Raises

Keep your hands in the slightly bent position the whole time. Don’t open and close it. Bend at your hips so that your chest is parallel to the floor. Let your arms hang straight down. Holding a relatively light dumbbell slowly raise them out to your sides and just slightly in front. Get a good squeeze and then only go two-thirds of the way down before going back up and really squeezing, focusing on those rear deltoids again. Keep that very slow two-thirds range of motion going the entire time. Perform four sets of fourteen. Rest sixty seconds between sets.

22 | PHILLYFIT

You can use a straight bar or an EZ curl bar.

Use straps if you want. You’ll be doing a much more explosive and ballistic form just focusing on moving the weight and getting a full range of motion. The only thing you need to remember here is to stand up straight and keep your elbows always higher then your wrists. Just keep the bar moving. Do heavy weight for fourteen repetitions and breathe. Keep your head straight the entire time and your elbows up!

Make sure you’re getting a really good deep squeeze in the muscle versus throwing around big weight. Master form first and the weight will come. Good luck! ~~~ Cristopher was adopted and save from the communist Romania at one year of age. He was adopted and had a fun and active childhood where he immediately fell in love with sports. He quickly moved from simply working out to competitive bodybuilding. A young businessman, Cris is hungry to bring his love of fitness to Philly and to help eradicate childhood obesity. Cris is a motivational speaker and the owner of aldaeadvantage.com - a training systems company.

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PHILLYFIT | 23

FitnessFIT

Developing a Well-Developed Ma x i m s u e t u u s l !

G

By E

ric B

f there is one part of the body that makes or breaks a physique, it is a well-developed gluteus maximus also known as the rear/butt/booty/ Idonk/derrière.

Even an otherwise well-developed physique looks incomplete with pancake glutes. Genetics is the father of how your glutes will naturally look, but you can maximize your genes through proper training and nutrition methodology. I am the good doctor (the Glute Doctor actually) who is going to show you the way.

Genetics is the author of how your book (your glutes) reads without editing (training/nutrition). Some of us are born with naturally flat butts. I am one of them. Some of us are born with naturally round rumps - think Serena Williams or Jennifer Lopez. When you look at certain athletes in certain sports, the glutes stand out more especially in track and field. Sprinters have the best glutes in world. Most of a sprinters training revolves around sprints and heavy lower body lifts. When I arrived in college I was one hundred thirty pounds of nothing but bones. After three years of running track and developing my training programs, I was one hundred fifty-five pounds with glutes higher and tighter than a military fade. We all have the potential to develop glutes, but it will take time and patience.

The Moves That Will Literally Save Your Arse Sprints- Sprints are the ultimate training movement. If I could do three movements for the rest of my life, sprints would be my first choice. If you are not sprinting as a part of your fitness regimen, you are losing badly. Injuries that prevent you from sprinting today can be overcome with a proper protocol. As far as being lean and having a super booty go, there is no equal move. If building up some serious glutes while burning fat sounds appealing to you, then you should keep 24 | PHILLYFIT

rown

reading! If you are not sprinting as part of your training and hopping on that lame treadmill/elliptical, again I advise you to make the change.

Barbell Hip Thrusts- Hip Thrusts are the number one glute movement in the book, period. Bret Contreras brought this move to the forefront in 2009. Shortly after reading his classic article, “Dispelling the Glute Myth,” I began to implement the barbell hip thrust into my training protocols. I wish I would have known about this movement during my track days. What a difference it could have made! One of my female athletes hip thrusted three hundred twenty-five pounds and only weighed one hundred twenty pounds! By the way she is only nineteen years old! Her speed on the track improved greatly. For women who are looking to truly add shape, size and curves to your backside then this is the move for you. For men looking to perform better on the field or faster on track then this move is for you. There is no reason why the hip thrust should not be a part of your regular fitness regimen.

Barbell/Dumbbell Lunges- Lunges are very tough mentally and physically, but they are very good for the glutes. The advantage of the barbell versus the dumbbell version is that you can really load up good weight without having to worry about your hands. Your grip will always quit before your legs do. Most gyms do not have the spacing to allow for true barbell walking lunges, but you can perform them in the squat rack by stepping into the lunge and then stepping back. By adding a forward stretch, you can truly stress the glutes in a major way. And if you do not have access to a barbell or want a change of pace, the dumbbell lunge will serve you extremely well too. Your back knee must gently contact the floor for the lunge to count.

Barbell Squats- Squats are at the top of the list for overall movements and leg movements for good reason. The only problem with squats is that most folk do not squat below parallel and into the bucket. You cannot get proper glute activation when you perform worthless high squats. You will see many a meathead squat with excessive Continued on page 26

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PHILLYFIT | 25

Well-Developed Glutes

Continued from page 24

weights and horrific form. And most of the time they will also have pipes as legs. If their legs are big however, you can be guaranteed that they are no stranger to certain “tonics”. Leave your ego at home and get into the bucket to truly stress the glutes. Just like with lunges, the glutes are what will push you out of the hole when it comes to squatting. You will have to lower the weight initially to get deeper, but you will hit the glutes much harder and force them to grow!

Training Schemes

Of course knowing is only a third of the battle. Execution and planning make up the rest. How can you use these movements as part of your scheme to produce results? Replace your regular leg day with this glute specific scheme. You can perform your normal upper body training.

Fitman Standard Glute Scheme - Perform one lower body day and one sprint day (separate by seventy-two hours. If you perform legs on Monday, perform the sprints Thursday or Friday.)

Day 1: Barbell squat for 5 sets of 5 reps. Rest 90 seconds between sets.

Barbell hip thrust superset with dumbbell lunge for 3 or 4 sets for 8 to 12 reps. Rest 45-75 seconds between moves and 90 seconds to 2 minutes between sets.

Day 2: Perform either option A or B, not both.

Option A-Hill sprints for 6 to 10 reps. Find an incline hill, and alternate the distance each week. I recommend 30 to 100 yards. Rest is the walk back.

Option B- 50 meter sprint for 6 to 10 reps. Find a track, get warmed up thoroughly, and run very fast for 50 meters. The rest is the walk back to the start line.

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Fitman Advanced Glute Scheme-2 lower body days and 1 sprint day (the ideal split for this is Monday/Thursday/Saturday or Tuesday/ Friday/Sunday).

Day 1: Barbell squat 5 sets of 5 reps with 90 seconds between sets.

Barbell hip thrust superset with glute ham raise 5 sets of 6.

Rest 45 to 75 seconds between moves and 90 seconds to 2 minutes between sets.

Day 2: Barbell RDL 5 sets of 10 reps with 90 seconds rest between sets.

Barbell hip thrust superset with dumbbell lunges 5 sets of 10.

Rest 45 to 75 seconds between moves and 90 seconds to 2 minutes between sets.

Day 3-Perform option A or B, but not both.

Option A-Flying 30-meter sprint for 6-8 reps. You will run these on the turn leading into the straightaway. Accelerate into the turn, and you should be full speed by the time you reach the 100-meter start line. Your rest is the walk back.

Option B- Ten 100-meter sprints. You should be sprinting at about 75-85 percent of your max speed. If you do not know 100-meter dash time, then have someone time it for you. If not, just run hard ten times! Your rest is the walk back.

Conclusion Even if you were born with the serious condition known as Nassatol (pronounced Na-Si-Tol), there is hope. By performing these basic movements and this basic scheme over time, anyone is capable of developing rounder and more powerful glutes. To gain mass in your glutes while using this scheme, you will want to increase your calories so that you can build more muscle. Remember the strength and growth you want will not occur with a haphazard nutrition plan. I promise you that great changes are going to come whether you want better performance or just want to look better in those jeans. And fellas, the ladies are watching you in those jeans. Being known Frank Flat will never be acceptable! ~~~ Eric “Fitman” Brown is a NASM certified trainer (CPT, PES, FNS) in Philadelphia, Pa. As a former NCAA sprinter, he specializes in strength and conditioning for athletes, physique training, and nutrition counseling.

He has also competed in the Mr. Natural Philadelphia bodybuilding competition and in the Keystone Games powerlifting competition. Eric trains his clients at the WC Fitness Studio located at 6769 Germantown Ave in Mount Airy. To reach Eric for training or nutrition plans you can contact him at FitmanTraining@ Gmail.com or through his website at www.fitmanperformance.com or on www.youtube.com/user/fitman83.

Advertise in

PHILLYFIT !

Eric “Fitman” Brown is a NASM certified trainer (CPT, PES, FNS) in Philadelphia, Pa. As a former NCAA sprinter, he specializes in strength and conditioning for athletes, physique training, and nutrition counseling. He has also competed in the Mr. Natural Philadelphia bodybuilding competition and in the Keystone Games powerlifting competition. Eric trains his clients at the WC Fitness Studio located at

6769 Germantown Ave in Mount Airy. To reach Eric for training or nutrition plans Fitness Together Media you can contact him at FitmanTraining@Gmail.com or through his website at 115 W. State St., Media, Pa. 1www.fitmanperformance.com 9063 or on www.youtube.com/user/fitman83.

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26 | PHILLYFIT

or email jami@phillyfitmagazine.com

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PetsFIT

Stem Cell Therapy in Companion Animals

By Dr. Mark A. Cofone, VMD, DACVS (Surgery)

complete you end up with a small volume of fluid that is saturated with a very large number of ASC.

or more than twenty years Stem Cell Therapy has been touted as the next revolutionary treatment in medicine. Stories about stem cells being used to treat everything from heart disease and cancer to baldness have been in newspapers and magazine, but bringing this treatment to your doctor or veterinarian’s office has been elusive. There has also been a lot of controversy over the use of stem cells because of from where these cells might be obtained (embryonic stem cells versus adult stem cells). While the use of embryonic stem cells continues to be controversial, the use of adult derived stem cells has to some extent come of age in the treatment of several medical problems in both people and our furry four legged friends.

How Can ASC Help Dogs and Cats?

F

Adult-Derived Stem Cells vs. Embryonic Adult derived Stem Cells (ASC) are called multipotent cells, which means they can differentiate into closely related cell lines, but they are not capable of creating a complete organ as embryonic stem cells are capable of doing. ASC are found in the bone marrow, fat, skin, liver, blood vessels, and neurons. Because ASC are capable of dividing into many different cell types they have the potential to be used to treat joint injuries, ligament and tendon damage and aid in the healing of fractured bones. Research and clinical trials that have already been completed support the use of ASC in these medical ailments and ongoing research is looking at treating other medical conditions throughout the body.

Fat Can Be a Good Thing Currently in veterinary medicine fat is the principal source of ASC; first, because it can be easily harvested from both dogs and cats, and secondly, because it turns out that it is a chock-full of ASC. The fat is collected from the patient by performing a short surgical procedure, then the fat is processed either in the lab at the veterinary hospital or sent to an outside lab. There are several companies that provide ASC processing for veterinary medicine. MediVet America is one such company that offers an in hospital processing systems, which has been shown to deliver a high number of viable ASC. The MediVet in-hospital system is a multi-step process which uses a series of enzymes to extracts the ACS from the fat and then stimulates the ACS with a light-emitting diode (LED) light. This light photo activation process has been shown to significantly stimulate the ASC for enhanced proliferation, differentiation and induction of growth factors and cytokines from cells. In other words, the production rate of ACS is high. After this process is

Currently there are only a few documented and clinically proven uses for ASC in dogs and cats, and these are primarily in the treatment of several orthopedic conditions.

The most common practice is in the treatment of arthritis.

Arthritis affects a large percentage of our canine friends both old and young; and it is also becoming a much more recognized problem in our feline family members. Many of these dogs and cats are on daily medication or medications to keep them comfortable and mobile. These medications over time can have a negative effect on other body organs, whether it is the liver, kidney or the gastro-intestinal tract (gut). The ASC can help reduce the inflammation associated with arthritis and support the damaged articular cartilage; this reduces or eliminates the pain associated with the disease and improves joint function and patient mobility. So, for any dog or cat whose daily activity is limited by arthritis and whose quality of life has been diminished ASC therapy can be a life changing treatment.

Step-by-Step Procedure for Treating A Dog or Cat with Arthritis Blood is collected from the patient and it is processed to generate Platelet Rich Plasma (PRP) The patient is placed under general anesthesia and a small incision is made behind the shoulder or along the abdomen to collect the fat. The patient is allowed to wake up.

The fat is processed to harvest the ASC, this takes several hours.

The patient is sedated and the ASC and PRP are given.

Some of the ASC can be set aside, frozen and stored for years so that if the patient were to develop other problems or need a second treatment there would be no need to collect more fat.

The way in which ASC are administered to treat arthritis is by sterile injection of these cells along with a PRP solution directly into the affected joint(s) and then supplementing this local injection with a systemic infusion into the blood stream. All the cells and fluids are from the patient being treated so there is virtually no chance with the patient’s body rejecting the ASC or PRP. The ASC that are injected into the joints will go directly to work in the joint on reducing inflammation and pain. The cells that are injected into the blood stream tend to seek out other areas in the body were inflammation is present and start to work there as well.

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Continued on next page PHILLYFIT | 27

Looking Forward to Future Treatments At this time there are clinical trials occurring that are investigating the use of ASC to treat kidney disease, liver disease and atopic dermatitis. As we learn more and more about ASC, the potential benefit of using these cells to treat both acute and chronic diseases in animals and humans could be limitless. ~~~ DR. MARK COFONE, VMD, DACVS is a board-certified veterinary surgeon. He has been in private specialty practice for 18 years and has been one of the original partners/owners since VSCD opened 13 years ago. In 1985, Dr. Cofone obtained his VMD from the University of Pennsylvania School of Veterinary Medicine then went on to complete a one year rotating internship in small animal medicine and surgery, and a three-year surgical residency, also at Penn Veterinary Medicine. Prior to private practice, he was a senior scientist at Ethicon, Inc. His specialty areas include orthopaedic surgery, neurosurgery, general soft tissue surgery, trauma surgery, joint reconstruction and total hip replacements, congenital and developmental bone deformities, spinal surgery, arthroscopy for common canine joint problems and sports medicine. Currently Dr. Cofone serves as a consultant to the Penn Vet Orthopedic Service, an Adjunct Professor at Manor College in Jenkintown,

Pennsylvania, member of the Penn Vet Dean’s Alumni Council and mentor to Penn Vet’s Opportunity Scholarship Program. He is a diplomate of the American College of Veterinary Surgeons and an active member of the American Veterinary Medical Association, and Delaware Veterinary Medical Association – an organization for which he served as Vice President and President.

ABOUT VSCD — The Veterinary Specialty Center of Delaware (VSCD) is a state-of-the-art veterinary hospital offering advanced and urgent care to companion animals. The main hospital receives specialty and emergency patients and is located just off of US I-95 in New Castle, DE, with a satellite location in Dover, DE which sees only specialty appointments. VSCD specialists are trained in the world’s most advanced treatments and techniques in the specialized areas of cardiology, CT imaging, critical care, dentistry & oral surgery, dermatology, internal medicine, oncology, ophthalmology, pain management, anesthesia, acupuncture, rehabilitation with hydrotherapy, radiology/ultrasound and surgery. 24/7 emergency staff veterinarians are highly skilled to treat and manage all emergencies from trauma to chronic ailments. Our collaborative care approach ensures that the owner, referring veterinarian and VSCD team work together to provide the most specialized and compassionate care for our patients and their families.

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Mark Cofone, VMD, DACVS Art Jankowski, VMD, DACVS Scott Roberts, VMD, DACVS

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Reid Groman, DVM, DACVIM, DACVECC

Paul Orsini, DVM, DACVS, DAVDC

Internal Medicine* Jeremy Diroff, DVM, DACVIM Carrie Goldkamp, VMD, DACVIM Eric Walsh, DVM, DACVIM

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Oncology Rachael Gaeta, DVM, DACVIM

Critical Care Radiology Rafe Knox, VMD, DACVR Yael Porat-Mosenco, DVM, DECVDI, DACVR

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Rehabilitation* Natalie Campbell, VMD, CCRP

Acupuncture & Anesthesiology Laurie Sorrell-Raschi, DVM, DACVA, RRT *some weekend specialty hours available

Emergency/Critical Care - 24 Hour Service Jeffrey Barnet, VMD Elizabeth Bukowski, DVM Michelle McClain, DVM

Masha R. McCarthy, DVM Laura Pell, VMD Kelly Saverino, DVM

REHABILITATION CENTER WITH HYDROTHERAPY NOW OPEN Our new 1,000 sq. foot Rehabilitation Center opened its doors officially in February 2014. Services include underwater treadmill, heated therapy pool and exercise room in addition to Class IV cold laser, thermotherapy, massage, neuromuscular electrical stimulation, therapeutic ultrasound, therapeutic exercise, and land (treadmill). Dr. Natalie Campbell, VMD, CCRP, is VSCD’s rehabilitation center program director and a certified canine rehabilitation practitioner, and works alongside David Mazzoni, rehabilitation technician. David is certified in canine massage therapy and is an experienced hydrotherapist. Amanda Hudson joined the team in February as rehabilitation assistant.

28 | PHILLYFIT

July/August | 267-767-4205 | www.phillyfit.com

The Chill Collar is a convenient and comfortable way to keep your dog cool. The refillable silicon design will never lose its shape – just fill with water and freeze. When the ice melts, your pet can drink the water.

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It won’t mess up a dogs coat and is great for agility and hiking.

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2 | PHILLYFIT July/August | 267-767-4205 | www.phillyfit.com

Month/Month | 267-767-4205 | ww PHILLYFIT | 29

PetsFIT

Summer Fun in Philly With Your Dog!

By Nicole Larocco hiladelphia and its surrounding suburbs are quickly becoming some of the most dog-friendly areas in the country. And as the kind of girl who is apt to throw her two pups in the car and take them just about everywhere, I’ve found there are loads of activities that you can include your pup in.

But before you hit the streets; you’re going to need to teach your dog some basic manners. Here are my favorite activities to do with my own two dogs, and what you need to know before you go.

P

Go For a Long Walk!

Philadelphia’s Fairmount Park sprawls over 9,200 acres and is the largest urban park in the world, and the whole thing is dog-friendly! My dogs’ favorite part of the park is Forbidden Drive, located only a fifteen-minute drive from Center City in the Chestnut Hill section of Philadelphia. Here, you will feel like you are lost in the forest, but you have the comfort of a well-marked trail system, and plenty of other outdoorsy dog owners who are out getting some exercise with their pooches too. To get there, GPS: Valley Green Road, Philadelphia, PA 19128.

Looking to hike in the suburbs? Try one of my suburban favorites! ► Tyler State Park in Newtown, Bucks County: 101 Swamp Rd., Newtown, PA 18940. (Dog-guru tip: there are less crowded trails and a great covered bridge that you can walk over if you use the park entrance about two miles up Highway 413 on the left hand side.) ► Norristown Farm Park in Montgomery County: West Germantown Pike and Barley Sheaf Drive, 2500 Upper Farm Road, Norristown, PA 19403. Big open fields and wide paved paths with options for side excursions into the woods at several locations. Heaven! ► Ridley Creek State Park in Delaware County: 1023 Sycamore Mills Rd., Media, PA 19063. Rolling paths through green meadows and patches of woods, and only sixteen miles from Center City Philadelphia.

30 | PHILLYFIT

What to Teach Your Dog Before You Go: “Heel!”

So many distractions in the woods. You’d better make sure to practice your loose-leash walking commands so that your dog doesn’t pull your shoulder out of its socket chasing after a squirrel or bunny!

If your dog pulls out ahead of you on leash, command, “Easy,” and start walking backwards in the opposite direction of where your dog wants to go. Only when your dog has joined up with you and has a loose leash may you move forward again. If this is the first time you are teaching your dog to walk beside you, have patience. You may have to repeat this exercise several times until your dog understands that the two of you are not moving forward until you are going as a team.

Hit the Beach!

Nothing liberates a dog like the smell of salt in the air and the feel of sand beneath its paws. And with many Jersey Shore points just a quick one-hour drive from the Philadelphia area, a day trip to the beach is totally doable. While many of these shore points do not allow dogs on the beach or boardwalk during peak season, there is one secluded spot that many dog-loving shore visitors frequent: Longport’s Dog Beach close to Ocean City (Ocean Drive and Somers Point Longport Blvd., Somers Point, NJ, US 08244). At any given point, you’ll find between ten and fifty dogs splashing in the surf off-leash at this unofficial dog park. Bring your own water, poop bags, and dog toys and prepare for a rollicking good time!

What to Teach Your Dog Before You Go: “Come!”

The dog beach is not fenced in, so before you drop the leash, be sure you can get your dog back, even when there are distractions. Start by teaching, “Come,” on a twenty-foot training leash in a quiet area. Allow your dog to become distracted, then call him to you and reward with a tasty treat or favorite toy when he runs back to you. When you’ve perfected your recalls in a non-distracting environment, take your training outside to a place with some distractions. Be sure you are armed with your twenty-foot leash and some high-value treats (think cut-up hot dogs or some beef jerky) and July/August | 267-767-4205 | www.phillyfit.com

practice as many repetitions of the “come” command as you can take! Remember that dogs don’t generalize commands very well, so be sure your dog’s recalls are rock-solid in at least five to seven distracting locations before you unclip that leash.

Find a Dog-Friendly Place to Eat and Drink!

Amazing restaurants are one of the biggest perks of living in or visiting Philadelphia. Mostly all of the restaurants that have outdoor seating are amenable to you bringing your dog as long as they are friendly and well-behaved. And while you may have your favorite spot already, there are a few “off the beaten path” places that we would like to tell you about. ► The Woodlands Cemetery in West Philadelphia: 4000 Woodland Ave., Philadelphia, PA 19104. Bring your own picnic to the Woodlands, a sprawling fifty-four-acre park that is the perfect place for a historic dog walk. In fact, leashed dogs are even invited inside to tour the historic mansion. (Dog-guru tip: There’s a dog-walkers’ package where for seventy-five dollars you can become a member to support the Woodlands and even get a free leash). ► Crossings Vineyard in Newtown, PA: 1853 Wrightstown Rd, Newtown, PA 18940. Who doesn’t love a good glass of wine?

Crossings is a gorgeous vineyard nestled in the heart of Newtown/ Washington’s Crossing, PA, which offers concerts, tastings, and a patio overlooking the vineyards. My dogs have even been known to frequent the tasting rooms.

What to Teach Your Dog Before You Go:“Leave it!”

You want a well-mannered pooch for dinner; it would be embarrassing if he jumped on the table and grabbed your food from under your nose. So teach him to resist temptation with this command. Show

393 Langhorne Ave

PLUS

your dog a snack and then close it in your fist and tell your dog to, “Leave it.” If your dog pushes and struggles to open your fist, keep it closed tightly. When your dog gives up the fight and backs away from your hand, reward him by telling him to, “Take it,” and then present him with the snack. This might take a few minutes at first, but your dog will learn pretty quickly that backing away from the snack will earn him a reward. To step up the intensity of this exercise, present the treat in your open palm and tell your dog to “leave it.” If your dog attempts to make a quick steal, just close your palm around the treat and start over!

Exploring your neighborhood with your dog should be fun and rewarding. So get out there and find your own favorite spots (or just explore some of mine as outlined in this article). Need some help proofing your pooch through distractions? Philly Unleashed is currently offering our “Dogs about Town” field-trip class designed to help you work your dog in real-life situations. Check out our website at www.phillyunleashed.com for details. ~~~ Nicole Larocco, CPDT-KA, began her training career in college, instructing dog obedience and children’s equestrian camps. She moved to Philadelphia in 2008 when the Pennsylvania SPCA recruited her for the position of Director of Animal Behavior and Training. Nicole’s efforts have been documented on television shows including Animal Cops: Philadelphia; Animal Planet’s: Dogfighting Exposed; and on local television and radio programming. Nicole has written for several national publications including Modern Dog and Fetch Magazine, and regularly speaks at dog training conferences around the country. Nicole owns and operates her own dog training business, Philly Unleashed, and works as Director of Behavior Programming for New Leash On Life-USA, a new generation prison dog-training program.

Langhorne, PA 19053

Bucks County Dog Licenses Sold Here

Town & Country Kennel

A “Home Away From Home” for your pet Oversized Dog Runs

Grooming Services

Spacious Cat Rooms

Pick up & Delivery

Buxmont Veterinary

SURGICAL, DENTAL, HEALTH MAINTAINANCE, SERVICE. BEHAVIORAL & SUPPORTIVE CARE SERVICE

Our Professional Staff Arline Rosenfeld VMD Jeffrey Stupine VMD

Worldwide Door to Door Shipping

Independent Power source Aquatic Training & Conditioning Fully Heated & Air Conditioned

215-752-3661 (Phone) 215-752-7109 (Fax)

www.townandcountrykennel.com Email: tckennel@townandcountrykennel.com

“Treating Every Pet With Dignity And Compassion, As If They Were Our Own.”

215-741-0148 www.buxmontvet.com Email: buxmontvet@yahoo.com

July/August | 267-767-4205 | www.phillyfit.com

PHILLYFIT | 31

PHILLY’S HEALTHIEST

  

Wyatt of Stans Health Foods Cassie of Town & Country Kennel.

PJ of Stans Health Foods

Archie Earlori of Stans Health Foods

Chesney Doyle of Stans Health Foods

Mickey of Town & Country Kennel.

Mr. Cash Doyle is an employee of Stans Health Foods.

Get your pet’s picture HERE! Email jami@phillyfit.com your high-quality photo and caption, including your name, age, hometown, and where you are or what you’re doing in the photo! It’s that easy!

32 | PHILLYFIT

July/August | 267-767-4205 | www.phillyfit.com

PHILLY’S HEALTHIEST

   Moose of Town & Country Kennel.

Ginger

Bailey of Town & Country Kennel.

Midnyght, our 20-year-old tree climbing Stafford Shire. Owners Tim and Shay, Philadelphia PA.

Benji Rich is a customer at Stans Health Foods.

GET READY FOR THE SUMMER Make Your Appointment Now!

July/August | 267-767-4205 | www.phillyfit.com

PHILLYFIT | 33

LT International Beauty School Hands On Training For A Better Future COSMETOLOGY CLASSES BEGIN 8/4 & 9/16

We teach Hair Relaxer, Sew in Weave, Glue in Weave, Coils, Kinky Twist, Hair Colors, Wave Nouveau, Facial Waxing, Make-up Application, Pedicure, Eyelashes, Manicure, Acrylic Nails.

Classes are in English Language CLINIC SERVICES TO SERVE YOU AT BOTH LOCATIONS!

All works done by the students only are under the supervision of a licensed instructor; charges for the services are based on the reasonable cost of the materials.

Painful Varicose Veins?

Do you have any of these symptoms?

Varicose Veins Spider Veins Leg Pain & Cramps Heaviness & Swelling

Skin Discoloration Itching and Burning Ulcers & Blood Clots Problem Walking for Long Distance

Now is the time to take care of it!

Varicose veins are MORE than just a cosmetic problem. They can also be a warning sign of a condition called Venous Insufficiency that kills over half a million people every year.

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600,000 people a year die due to the complications of venous insufficiency. Varicose veins and leg pain are not just cosmetic problem, but can be a serious medical condition, that can lead to life-threatening complications.

Advantages of ClariVein:

- Relief of Symptoms and Leg Pain; - Short procedure (15 minutes); - No surgery; - No down time; Eliminate painful, unsightly varicose veins, skin - No local anesthesia; changes or even ulcers with newest non-laser - No hospitalization required. The procedure is technique, called ClariVein, that is now became performed at our clinic; - Resumption of normal activities right away; available at USA Vein Clinics.

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Do Not Postpone Treatment

Varicose veins can start out as a seemingly small problem, but left untreated, can become much more serious. Complications of varicose veins may include ulcers. These may form on the skin near the affected veins, particularly near the ankles. They are caused by fluid build-up in the dysfunctional veins, and can be extremely painful.

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the leg, which may indicate a blood clot. Left untreated, these clots can travel through the bloodstream and lodge near the heart or lungs, causing potentially life-threatening health problems.

If you have already decided you’d like to receive vein treatments or would like to get a diagnosis, simply schedule an appointment with USA Vein Clinics today by calling (267) 540-7017

Dysfunctional veins can also increase the risk of www.USAVeinClinics.com blood clots. Patients may experience a swelling in

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Trust Your Legs Only To Top Specialists!

34 | PHILLYFIT

July/August | 267-767-4205 | www.phillyfit.com

SportsFIT

e r a b c Em I

the Soreness

By Solomon Brenner

n the wake of New Year’s resolutions there are usually a lot of people starting new fitness programs this time of year, whether because they use the new year as a fresh start or because they know bathing-suit season is just around the corner.

One of the most challenging parts of starting a new fitness routine is the soreness. A lot of people think soreness is a warning sign and that they should take it easy or even stop working out altogether. Really, soreness is a good thing! It means you’re working hard and using muscles that you don’t work that way every day.

Pain is just weakness leaving the body. You should be able to easily tell the difference between pain that results from soreness and pain that results from injury. If it’s soreness, usually the pain will be bilateral, meaning that if you did a ton of squats both of your legs would be hurting, not just one.

Sometimes you won’t feel soreness until the next day, and it usually peaks around forty-eight hours after your workout. This is called Delayed Onset Muscle Soreness (DOMS). What’s actually happening is that your workout created tiny micro-traumas in your muscles. While this may sound alarming, it’s actually a good thing, because when the injured muscle recovers it’s replaced with muscle that is stronger and thicker than the original. This means that soreness is just a sign that your muscles are prepping for growth!

While you don’t want to stop working out just because you are sore, it’s a good idea to focus on a different part of the body the next day to give your muscles time to recover. So if your legs are feeling sore from yesterday’s workout, focus on upper body today.

There are a few ways to greatly reduce the amount of soreness you feel. One way is to increase the difficulty of your workout gradually. If you don’t run regularly and then sign up for a marathon, to say you’ll be sore afterwards is a huge understatement. Gradually increasing your workout each day will help your muscles get used to your new fitness regime.

Be sure to include some cardio in your workout.

Cardio increases blood flow, bringing nutrients to your muscles that will reduce soreness and filtering out some of the byproducts that may be causing the soreness.

Warm up before you start your workout. Increasing your body temperature can help ease your muscles into an intense workout. You should also stretch after your warmup and at the end of your workout. Be sure to drink water before, during, and after your workout. Sweat is great because it keeps you cool but it is also a form of dehydration.

Drinking water helps replace what you lost during the workout and will reduce muscle soreness. ~~~ Contributed by Solomon Brenner, author of Black Belt Parenting, Master Instructor at Action Karate and Coach for Zen Fitness.

July/August | 267-767-4205 | www.phillyfit.com

PHILLYFIT | 35

FitnessFIT

Amanda Preciado, 22

Daniel Falcone, 28

How long have you been working out?

Tell us a little about yourself:

Bucks County, PA

Philadelphia, lives in Wilmington, DE

Well I started working out in eleventh grade in high school, I actually used to be heavy and eleventh grade is when I wanted to change my whole everything. I was never happy with my appearance when I was younger and heavier. So I finally said to myself, “I need to do this.” I joined Weight Watchers.

I used them for guidance and lost about forty-five pounds the last two years of high school. Ever since I started to lose weight, I fell in love with working out and a healthier lifestyle. This past year, year and a half, I’ve really started to get more into working out. I love training, lifting, and cardio.

What’s your favorite indoor exercise?

Indoor. I would say besides lifting the treadmill and rowing are my favorites. Running is my main cardio.

So you’ve said a lot of crazy things, such as, “Working out is fun.” A lot of people will just diet to lose weight, what made you cross that threshold and start working out?

Well when I was at Weight Watchers, I lost a certain amount of weight and finally hit a wall that I couldn’t get past. That was when I figured I needed to do some exercise to lose the additional weight. I’ve changed my lifestyle a lot. I used to be crazy party girl, and now I do focus a lot on the healthier lifestyle.

What keeps you going to the gym? I’m sure you already hit your weight loss goals, you can stop now, right?

Once you see a change, once you can see changes in your whole body. That’s when it changed everything for me. Throughout my day at work going to the gym after work is something to which I look forward.

It’s something that I really just love to do.

I grew up in Philly and was a big hockey player when I was younger. I went to school at University of Pennsylvania and started lifting. I was a trainer there and actually did a couple body building and power lifting shows. While I was in college I competed as a collegiate coed cheerleader. After college, I went to graduate school and cheered for two years at the university of Delaware. After grad school, I got back into lifting more competitively and started competing in Strongman contests. Since spring 2010, I’ve been competing in these events.

Are you training for anything right now?

I just got back from the Arnold Classic, where I took third in the world in the Strongman Fitness class. The next contest I have is World’s for ninety kilograms in Finland in May. The top five competitors from each competing country in the two hundred pound class were invited.

The last two contests were invite only. I kind of lucked out because I qualified for my normal weight class and the weight class below me.

For the Arnold I had to make one hundred eighty five pounds and for World’s in Finland I have to make ninety kilograms.

How are you training for this?

I do strength-based workouts four days a week. I hit traditional compound lifts, squats, dead lifts, and presses. Usually once a week, on the weekends, I train all the specific events. I’ll also do interval-based cardio two to three times a week.

Where can we find out information about the Strongman competitions?

American Strongman http://americanstrongman.com/ for everything in the US and North America. Also North American Strongman http://www.nastrongman.com/ , they’re the big sanctioning body.

Our readers’ inspirational stories!

Part 2 of a 2-Part Series 36 | PHILLYFIT

Sean Gomes is a fashion, fitness, and editorial photographer. While he is only in his 5th year of photography, he has produced imagery that has gained national attention, and international publishing. He uses his experience as a model to help navigate and inspire his photography work.

“In the photography world with an open mind and a critical eye. I am constantly fascinated with the study of light, and the magic that a photograph can create. Inspiration is all around us.”

July/August | 267-767-4205 | www.phillyfit.com

FitnessFIT Scott DeLange, 27 Bensalem, PA

Tell us a little about yourself:

Text & Photos by Sean Gomes Nick Morrell, 23 West Chester, PA

What kind of variety do you train indoors?

I’ve been the head of Sports Medicine at Bensalem High School for about three years and work with all the sports teams. I graduated from East Stroudsburg in 2010 with a degree in Sports Medicine. I currently workout at CrossFit Lifeforce, and I’m a certified CrossFit coach.

I’ve always been active with sports, and working out. I got into CrossFit as a way to be competitive again. CrossFit competitions are my way of working out and being competitive at the same time. If I go to a regular gym, I don’t push myself as much, with the competitive aspect. With CrossFIT, I push myself more and see more results. It’s leading me into other things like Strong man competitions.

What’s a typical week for you?

I do weight training, kettle bells, cross training, jump rope, speed ladder, and medicine balls. Essentially everything can be incorporated into a workout. I try to have workouts for strength and power, mass building, as well as endurance depending on what my goals are and the time of year.

I workout about five days a week, usually early mornings at 8 am.

I start with a workout on most days, and then teach a class. Every now and again, I try to do two a days. Sundays tend to be my day off, and I try to get some cardio in on Saturdays.

What are some of your favorite workouts?

How often do you train?

I train five days a week with a rest day as needed. It’s a continuous cycle with me, not a Monday, Tuesday, etc. type of schedule. I use a day one, day two kind of schedule. That way I’m more in tune with my body and can train the right things at the right time. If I feel my body is run down, then I can take a day to rest. Days off are on an as needed basis.

Are you training for anything specific now?

I compete in Physique and have done two different Federations. I am nationally qualified with the NPC, as well as two events for MuscleMania.

What keeps you motivated?

My goal in life is to build my body aesthetically. It’s a mindset of constant improvement. You always want to be better, improve, and never want to settle. By competing, it sets a date and a goal for me to work hard towards because I know that I’m going to be showcasing my physique to a wide audience. The hard work and diets are all worth it on competition day!

What’s coming next?

I’m about to graduate from college in the fall, and am ready for the next chapter. I’m about to compete in my first national show, and hopefully some connections and opportunities can come from there. After graduation I’d like the opportunity to try to train and model in NYC or Los Angeles.

Any advice for someone who has similar goals?

Invest in yourself and your health. You are given one life and one body, and you have to make the most of it. Exercise is not about looking good and ripped; it’s about improving the overall wellness and quality of life. Everything will improve with a good clean diet. Exercise can be compared to a medicine.

I’m starting to get into Olympic lifts. I like moving a lot of weight around, so I do cleans, or clean and jerks. A lot of the movements require strength and speed. Three days a week I focus on those types of workouts.

Advice for someone just starting out?

Take your time. I think a lot of people are intimidated at first comparing themselves to others. It takes time; get your form right and lift steady.

Kate Cohen, 22 Jackson, NJ

How did you get into fitness?

I played soccer from age five to eighteen, wrestled in high school and also competed in track. I started lifting for fun in high school. After tearing an ACL, my physical therapist started training me in power lifting. While I did compete in Physique, I’ve decided to train more with power lifting.

What advice do you have for new fitness enthusiast?

Everyone has a fear going into something new. I believe that if you communicate with the people within the environment, it will allow you to feel more welcome.

You have to be able to just try it out. Fitness is such a big part of my life, and when others come to me for advice, that’s what keeps me motivated. I think people just need to go for what they like and they will be successful at it. If they like it and they are motivated, they will be successful!

July/August | 267-767-4205 | www.phillyfit.com

PHILLYFIT | 37

calendar of events

JUL/AUG PLACE YOUR CALENDAR LISTING BOXED LISTINGS FOR ONLY $75 CALL 267-767-4205 JULY 16

Tribal Challenge 3-Mile Run Limited to 200 teams;Time: 6pm Place: Power Line Trail, Babylon Road, Horsham, PA Cost: $45 per team member; Phone: (215) 674-4545, ext. 1104; Web: www. clubrunner.ca/portal/SitePages/SitePage. aspx?accountid=6796&pid=85919

JULY 19

APC 3 Century Soaker 5K Run/Walk with Kids’ 300-Meter Dash.

Time: Registration 7am; race 8am; kids’ dash 9am Cost: $25 in advance; $35 race day; free kids’ dash; Place: Abington Presbyterian Church, 1082 Old York Rd., Abington, PA; Phone: (215) 512-4946 Email: apc5krun@gmail.com; Web: www.apcusa.org

JULY 20

Karakung Kids’ Triathlon Triathlon for kids ages 7 to 14 featuring a 50- to 100-meter pool swim, 1 to 1.7 miles on the bike, and a 1/2-mile run; Time: 8:30am; Place: Karakung Swim Club, 1800 Karakung Dr., Havertown, PA; Phone: (610) 896-8978; Web: www.karakung.com

JULY 26

Meelard Shuffle 5K Also: free kids’ races; Time: Registration 7:30am; race 8:30am; Place: Twin Valley High School, Elverson, PA; Phone: (215) 869-1887; Web: www.meelardshuffle.com Enon’s Fit 4 Eternity 4.5 Mile Walk/Run Enon Tabernacle Baptist Church.

Time: Registration 5:30am; race 8:30am Place: 230 W. Coulter St., Philadelphia, PA Phone: Rev. Leroy Miles Jr., (215) 276-7200, ext. 1006; Web: enontab.org/fit4eternity

AUGUST 17

Shirley’s 5K Run and 1 Mile Dog Walk

Benefits the Shirley Schriftman Fund for Animals; a donor advised fund of the Montgomery County Foundation; Time: 5K 8:30 a.m., Dog Walk 9:15 a.m. Awards 10 a.m.; Place: Maple Manor Swim Club Parking Lot, 1552 Dillon Road, Maple Glen, PA; Registration and information: www. shirleysrun.org; Tel. 215-682-7075

Radnor Red Steeplechase 5K Time: Registration 7:30am; race 9am Place: Radnor Hunt, 826 Providence Rd., Malvern, PA; Web: www.radnorredsteeplechase.org

Free Hash Browns

42 | PHILLYFIT

AUG. 23

Race Against Poverty 5K and Child Mile; Time: Registration 8am; race 8:45am; Place: 452 Wells Rd., Doylestown, PA; Phone: (484) 681-2558; Web: www. povertyresolutions.org

SEPT. 6

Parks to Pavement 4 Miler Time: Registration 7:30am; race 8:30am; Place: Temple University Ambler Campus, 580 Meetinghouse Rd., Ambler, PA Phone: (215) 643-1600, ext. 3443 Holy Child Academy 5K Run/Walk Also a 1-mile fun run; Time: Registration 7:30am; race 8:30am; Place: Holy Child Academy, 475 Shadeland Ave., Drexel Hill, PA; Phone: (610) 2592712; Web: www.holychildacademy.com

SEPT. 7

Mushroom Run Walk 5K or 2-mile walk; Time: Registration 7:30am; race 8:30am; Place: Kennett High School, 100 E. South St., Kennett Square, PA; Phone: (610) 925-3373; Web: www.mushroomfestival.org/mushroom-fun-walk Race for the Bottom Line 5K or 1-mile walk; Time: Registration 7:30am; race 9am; Place: Manor College, Jenkintown, PA Phone: (215) 887-5122; Web: www.emccc.org/ Run-for-the-Bottom-Line.aspx

$1.99

with any breakfast sandwich at regular price

small hot latte

Expires 8/15/2014

Expires 8/15/2014

May/June | 267-767-4205 | www.phillyfit.com

SEPT. 13

TALK 5K Trail Run and 1-Mile Fun Walk Register in advance by Aug. 22 for $5 off and a T-shirt!; Time: Registration 8:30am; race 10am; Place: Garrett Williamson Foundation, 395 Bishop Hollow Rd., Newtown Square, PA; Phone: (610) 356-5566; Web: www.talkinc.org Colonial Challenge 5K and 1-Mile Fun Walk/Fun Run Time: Registration 1pm; race 3pm; Place: Plymouth Whitemarsh High School/Colonial Elementary School, 230 Flourtown Rd., Plymouth Meeting, PA; Phone: (610) 828-0362; Web: www.colonialsd.org

SEPT. 14

Main Line Run; Time: Advance registration packet pickup Saturday, Sept. 13, 10am-4pm, at Giant, 550 E. Lancaster Ave., St. Davids, PA. On-site registration Sept. 14, 7:30am. Race 9am; Place: Main Line Chamber of Commerce, 175 Strafford Ave., Wayne, PA; Phone: (610) 687-6232; Web: www.mainlinerun.org

SEPT. 20

Garage Youth Center 5K Trail Run Time: Registration 7:30am; race 9am; Place: Goddard Park, West Grove, PA; Phone: (610) 8694400; Web: www.garageyouthcenter.org

SEPT. 21

Penn’s Third Annual 5K for the IOA & The Memory Mile Walk Time: Registration 6:45am; race 8am; Place: Penn Park-Shoemaker Green Entrance, 33rd Street between Walnut and Spruce Streets, Philadelphia, PA; Phone: (215) 746-2204; Web: www. pennmedicine.org/5kIOA

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