Do you have Low T? WE CAN HELP! 8 Warning Signs of
Reduced Muscle Fatigue Mass
LOW LOWTESTOSTERONE! TESTOSTERONE!
Low Sex Drive Erectile Dysfunction Fatigue Decreased Energy Mood Problems Irritability Reduced Muscle Mass More Body Fat
It’s perfectly normal for a guy to feel tired at the end of a busy day. But guys with low “T” feel completely depleted. These guys complain of being more tired than they think they ought to be. Guystank withislow testosterone often feel “My empty, ” is how some they’re guys putnot it. as strong as they once were. Some men actually notice shrinkage in their arm and leg muscles, and their chest. And if they try to build muscles with weights, they can find it frustratingly difficult to build muscle mass.
Brad Ferrara, MD
215-957-5400 lowtinfo@gmail.com
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www.physiciantransformations.com November/December | 267-767-4205 | www.PHILLYFIT.com
PHILLYFIT | 3
App-solutely Awesome
Publisher’sPAGE
Seven tech hacks to get you going! By Jami Appenzeller
N
eed some motivation and support as the mercury plunges? Has your workout buddy abandoned ship? Don’t fret. As the first of the year rapidly approaches, and New Year’s resolutions kick into high gear, we wanted to dive into the app world of the moment to uncover some gems. Personally, I’m not a digital native and not necessarily an early adopter of technology (I’m an old-school type of gal; what can I say?) but if one more person tells me to get a Fitbit tracker, I’m going to seriously freak. There’s just something about getting an iTunes gift card under the tree. A trick that I often like to do is take to YouTube and search an app that I’m a little interested in. That way, I can land on a review, a demo or just a “commercial” about the app so that I can learn fast if it will benefit me, if it’s a game-changer or if it’s just a copycat version of an app that I already have. Apps truly are awesome these days; the problem is that there’s so many of them. It’s like going into a Mega Bed Bath and Beyond just for dish towels and then having this overwhelming feeling like “Geez… there’s a lot of stuff in here.” Appsliced.com is a welcome alternative to the app store. I love that you can see what apps are on sale and it will also make recommendations for you when you sign up for free. You can very easily search by category (i.e. fitness, nutrition, wellness, etc.) and see ratings and reviews that others authored. You can even opt in to receive alerts when the apps you’ve been eyeing go on sale. Wow!
FOR THE SPONTANEOUS TRAVELER Mindbody Connect Google play/the App Store It’s free and will actually set you free! Want fitness and beauty at your fingertips? Who doesn’t? This app allows you to find and book the best services in your community and around the world. From über-sweaty workouts to sumptuous spa treatments, this app gives you the skinny on what’s right around the corner from wherever you might be. Once you’ve found the perfect trainer, stylist, massage therapist or pool boy (okay, I’m kidding about the pool boy), just add them to your list of local favorites, and you can check their schedule whenever you’d like. Wow! I’m personally obsessing over this app because it makes it harder to selfsabotage your workouts! If you’ve missed an a.m. class, you can quickly pull up a schedule and find an evening class. Hello! No more excuses! Another convenient aspect of this app is that you can add your credit card information to Mindbody Connect, and you can pay for classes and appointments before you arrive. Millions of users can’t be wrong! Read reviews left by other customers too! Learn more at mindbodyonline.com/connect. Judging by all the five-star ratings, everyone is obsessed (including me).
FOR THE STESSED-OUT, OVERWHELMED WORKING MOM Headspace Google Play/the App Store/Amazon App Store This app is for folks who like to get engaged before they get married (i.e., everyone). Think of it as a gym membership for the mind. Now, I know what you’re thinking – I’m so not crunchy granola either. This app forces you to rethink meditation and quiet time. When is the last time November/December | 267-767-4205 | www.PHILLYFIT.com
PHILLYFIT | 5
you felt centered? Practice simple mindfulness techniques from a variety of systems. You can listen to Headspace on the go and even download sessions to tap offline. You can engage on your terms, playing any session any time anywhere. Not sure if you want to go hardcore zen? Take their 10-day free trial, which includes a buddy feature (yay – instant motivation)! Then sign up once you’re hooked – track your progress and get rewards as you go. They’ve already got a million users. It’s been proven that meditation is an effective treatment for stress, anxiety, lack of focus, relationship problems, addictions and more. Many feel it leads to peace of mind and well-being as well as creativity and a certain palpable openness. I personally love the voice of the narrator, who takes you through your own personal guided journey. Here’s a bonus: Andy Puddicombe is a meditation and mindfulness expert. An accomplished presenter and writer, Andy is the voice of all things Headspace. His voice is IMHO – well, dreamy. The British accent fools me into thinking that Jude Law himself is whispering sweet nothings into my hungry ears every day (sigh). Get a two-year subscription for just $6.24/month. Learn more: headspace.com
FOR THE LAZY, BUT WELL-INTENTED JUNKFOOD CONVERT ShopWell Google Play/the App Store Have you ever dreamt of putting a nutrition expert in your pocket? This app allows you to make smart and healthy food decisions on the go in record speed. I love that you can scan products to get personalized food scores. You can find food that matches your needs. You can get suggested alternatives to some of your naughty food faves and you can create lists that help you stay on track! Wanna take the guesswork out of food shopping? Don’t have time to read label after confusing label? Confused about serving sizes and calorie counts? Need a spreadsheet to compare and contrast dietary info? Forget about it! ShopWell has you covered. Creating a ShopWell profile is your first step towards understanding how well a particular food item fits your nutritional needs (i.e. say goodbye to Krimpets). The ShopWell scoring system combines respected nutrition guidelines from the Institute of Medicine (IOM), the USDA, and peer-reviewed medical research journals with the knowledge and experience of registered dietitians. By specifying your age, gender, medical condition or personal preferences, you will receive a score that is uniquely yours. With over 350,000 products and growing, ShopWell has an extensive collection of foods that you can search. Products come from the USDA National Nutrient Database, Gladson®, and Kwikee®, respected information databases for the food and beverage industry that are constantly updated as new products are added to the market. Yay!
FOR THE NEUROTICALLY HIGH-STRUNG BOARDERLINE HYPOCHONDRIAC iTriage Google Play/the App Store
If you’re like me, you may be prone to spend countless mad hours in front of your desktop computer gazing at info retrieved from WebMD. Now there’s a better way to feed your obsession. iTriage is a free mobile app that lets you easily and efficiently get expert medical answers, find care options, and securely maintain your personal health information on the go. Feeling sick? You can literally search thousands of symptoms and possible causes. This handy app is way better than dating a doctor because it guides you to medical answers in real-life language, so you can make confident decisions that are right 6 | PHILLYFIT
for you. The easy user interface allows you to click your way through only information that matters to you without being bombarded with information overload. iTunes reviews are slightly mixed, but I really like the idea of getting instantaneous answers to my most troubling questions via my mobile device.
FOR THE FORGETFUL WORRIER SEEKING AN EASIER WAY
PillPack Available for all IOS users I know a lot of people who need help with their daily medications. I have often found myself saying “Geez, there’s got to be a more simple way to mange multiple medications and schedules for dosing.” Once you sign up, this app basically does everything for you. This pharmacy manages all of your refills. From phone calls to follow-up, you just sit by your mailbox and wait. Your co-pays stay the same and they accept most major insurance plans. The magic of this pharmacy is that your daily meds come in cute little packs that take the guessing and thinking out of the chore. The PillPack app is available to everyone, not just PillPack customers, and has several novel features for a medication reminder app. “The best solution to adherence is simplicity, and the PillPack design tackles this challenge physically with our dispenser and individual pre-sorted packs,” PillPack CEO T.J. Parker said in a statement. “Our goal with the app is to further simplify and re-imagine the medication management experience digitally so we can help folks with their medications, whether they’re our customer or not, and regardless of the number of medications they take.” Since the company launched in February 2014, PillPack has shipped more than 1 million dose packs. This business idea is novel in that it prevents people from having to stand in line and wait in germ-infested pharmacies plus it pings you to remind you to take that med at just the right time! Ingenious.
FOR THE RUNNER IN ALL OF US, EVEN THOSE WHO DON’T LIKE TO RUN Runkeeper Google play/the App Store Just get out the door. This is the philosophy and mantra that many trainers, life coaches, and other fitness experts have. This app helps you stick to a routine of running. It’s a robust community of online running enthusiasts who also have busy schedules just like you! Here’s the kicker: after achieving that well-deserved runner’s high, amazing brands like Saucony and New Balance are going to reward you for all your hard work – yeah, just for running! You can celebrate your progress with Runkeeper friends: you can save, discover and build new running routes. You can get a weekly workout schedule tailored just for you and you can even get a goal coach – whoa! From beginners to the marathon set, this app is for everyone who loves running but may need a little nudge. In-app purchases range from $9.99 to $29.99. Join the over 45 million users (including me) who’ve discovered the joy of running with the original and the best running app on the planet, Turn your phone into the GPS tracker that is dedicated to bringing the fun and the motivation you want into your workout routine.
FOR THE OBESSIVE, ANALITICAL “IN IT TO WIN” IT FITNESS ENTHUSISAST Fitbit App Store/Google play/Windows Store This all-in-one fitness favorite had to be mentioned on this list. It’s been documented that 43% of Fitbit users take more
www.PHILLYFIT.com | 267-767-4205 | November/December
steps. This points to better overall health, more energy and an empowering feeling of gratification. On the go or at your desk, your Fitbit dashboard is with you all the time. You can easily see all your achievement badges, analyze your charts and graphs with ease, and get instant access to the Fitbit community, all in one place. It’s fun and free (and you don’t even need a tracker to use it). See stats like steps, floors climbed, active minutes, calories burned and more when you chose to use the app with a Fitbit tracker. Log calories fast using the barcode scanner, quick calorie estimator, and meal shortcuts. Or search our database of food items. Scroll up to see supported devices. Use contacts from your phone, e-mail or Facebook to invite friends and family to share stats, send cheers and taunts, and compete on the leaderboard. Bet you didn’t know you could monitor your sleep with a Fitbit tracker, then set a sleep goal and review your sleep trends and quality with charts and graphs in the app. Stay focused by setting step, weight, and activity goals. Achieve weight goals with Calorie Coaching by seeing calories in vs. calories out. Log workouts in seconds and see them appear instantly on a monthly exercise calendar. Also, their blog is pretty darn good too: https://blog.fitbit.com/ --------------------------------------------------------Since it’s holiday time, I’d be remiss if I didn’t share just a couple of my favorite shopping apps. Did you know that consumers spend 82% of their mobile time in apps that they have downloaded, versus 18% on e-retailers’ mobile websites? In-app campaigns can drive app downloads, retain or acquire customers, retarget site visitors, and reach consumers via social media. SHOPKICK Walking into stores is also part of life for most of us, and Shopkick gets you rewards just for doing that. Whether you’ve heard of it or not, Shopkick has been hugely active. It’s the most used real-time shopping app according to Nielsen, and shoppers have earned $25 million and redeemed 7 million gift cards since its launch in 2010. Whoa. Plus, get push notifications about products on the shelves that you’re passing right then and their. Yay. REDLASER Scan a barcode with RedLaser and you’re locked into information from retail and online stores. It keeps more cash in your wallet while also lightening it by storing loyalty cards. Now that’s convenient. RETAILMENOT Never print out a coupon again (just show the savings barcode at the register) and never miss out on a deal. You can even get automatic alerts about the stores in your immediate area that are having sales. Yeah, it’s a little “Big Brother” but who doesn’t love to save money and feel like a total insider? Just a side note – it’s holiday time and you’ll be tempted by eggnog, sweets, and carbs for sure. Be sure to follow the “everything in moderation” rule and don’t deny yourself pleasures that the holiday season brings each year. Step outside your comfort zone and get out there! Go sledding, have a snowball fight, or just take a walk through the neighborhood and smell that wood burning, gaze up at the stars and look at the snow twinkle on the branches. Winter is full of wonder and beauty. Don’t hibernate. Get out and get active.
The 6th PHILLYFIT
Weekend Wellness Retreat in CENTER CITY, Jan 8-10 See Page 32 for details
or Email or call to register:
267-767-4205
Jami@phillyFIT.com
PHILLYFIT Family
Published by: Jalynn Concepts, LLC Publisher: Jami Appenzeller Copy Editors: Heather Hoehn, John Beeler, R.I.P. Bev Appenzeller Publisher’s Page: Photo of Jami by Joe Chielli, Church Street Studios, Philadelphia, PA. 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: Call PhillyFIT Magazine at (267) 767-4205 for upcoming issue deadlines. Cover Photography: Alex Lowy Photography, LLC, 246 Haverford Ave., Narberth, PA 19072; (T) 610.664.1475, (F) 610.664.1476; www.lowyphoto.com; alex@lowyphoto.com.. PhillyFIT Magazine is a news magazine with emphasis on health, fitness and leisure. PhillyFIT Magazine is printed bi-monthly and distributed throughout 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.
Stay warm and safe!
PhillyFITMagazine Jami Appenzeller
@PhillyFITMag
@phillyfitmag
@phillyfitmag
https://www.youtube.com/channel/UCQuvqldXsEPFRV1wodDHRnw plus.google.com/u/0/104869413385959199641/posts
November/December | 267-767-4205 | www.PHILLYFIT.com
PHILLYFIT | 7
NutritionallyFIT
Mason Jar Layered Salads • Use wide-mouth quart-size mason jars, as they are easier to toss or empty into a bowl.
• Base layer: Dressings are first in and last out. I use homemade dressings for the base.
• B arricade layer: Hearty vegetables are perfect in between the
• Finding the time to sit down and enjoy a healthy lunch just became an easier feat. Learning these simple tools to layer your salads makes your weekly lunch planning a simpler task. Using Mason Jars enables a tighter seal allowing salads to be prepared several days ahead of time for a quick grab and go lunch. Leave room in a larger jar to toss the ingredients together or just empty the ingredients into a separate bowl and grab your fork.
Salsa Tuna Salad
• • •
BBQ Grilled Chicken Ranch Salad
Nourishes: 1 Ingredients: • 2–3 Tbsp. organic salsa (Whole Foods’ 365 brand has a great flavor) • 1 Tbsp. light or reduced fat sour cream • ½ fresh lime juice • ½ cup fresh diced or canned tomatoes • ¼ cup fresh or frozen corn • ¼ cup black or kidney beans • A few black olives • 2.5–3 oz. fresh/canned tuna in water (tuna pouches work great, too) • 2 Tbsp. shredded reduced-fat cheese (Cabot cheddar jalapeño is very tasty) • 2 cups cut greens (your preference – I use Red Leaf/Spinach mix) • Small amount of sunflower seeds or baked corn tortilla strips Methodology: Mix the salsa, lime juice and sour cream. Place in bottom of jar. Layer the jar in the order of the recipe. Close lid tightly and refrigerate. When ready, dump ingredients from jar into bowl or give a shake for a few seconds and enjoy. Nutritional Profile per Serving: Calories: 315. Fat: 9g. Protein: 28g. Carbs: 30g. Created and tested by John R. Fairchild Adult Weight Management Counselor - ADA Smoking Cessation Facilitator - ALA Certified Fitness Trainer - NASM Corporate Health and Wellness Speaker Creative Cooking Concepts President http://www.weightlosscoaching.org 8 | PHILLYFIT
•
dressing and any lettuce. These may include tomatoes, olives, cruciferous, celery, carrots, bok choy stems, asparagus, artichokes, leeks, cabbage, cucumbers, peppers, and onions. Secondary vegetable layer: Beans, sprouts, mushrooms, zucchini, string beans, corn, squash, edamame, potato, and avocado Carb/grain layer: Pasta, brown rice, couscous, quinoa, barley. and orzo Power layer: Meat, shellfish, canned salmon, tuna steak, eggs, and cheese Green layer: Kale, leaf, arugula, romaine, spinach/baby spinach, field greens, and buttercrunch Nutty layer : Any nut, seed or crunch
Nourishes: 1 Ingredients: • 1 Tbsp. BBQ sauce (homemade or brand without high fructose corn syrup: Whole Foods’ 365 or Dinosaur brand) • 2 Tbsp. Greek plain yogurt or honey flavor • 1 tsp. ranch dressing mix packet • ¼ cup chopped tomato • 2 Tbsp. chopped red onion • 2 Tbsp. chopped red peppers (roast peppers for added flavor) • ¼ cup diced cucumber • ¼ cup black, garbanzo or kidney beans • OPTIONAL: I recommend some cooked orzo with this recipe (adds some carbs to the nutritional profile) • 3 ounces grilled, chilled chicken breast • 2-3 cups cut greens • 2 Tbsp. shredded cheese (gouda goes well with chicken ranch flavor) • A few chow mein noodles or walnuts on top for some crunch Methodology: Mix the BBQ sauce, yogurt and seasoning. Place in bottom of jar. Layer the jar in the order of the recipe. Close lid tightly and refrigerate. When ready dump ingredients from jar into bowl or give a shake for a few seconds and enjoy. Nutritional Profile per Serving: Calories: 310. Fat: 7g. Protein: 34g. Carbs: 28g.
www.PHILLYFIT.com | 267-767-4205 | November/December
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PHILLYFIT | 9
MotivationallyFIT
Tips to Stay Motivated in the Winter By Lauren Goss World-Class Triathlete
Get to the gym first thing in the morning! To get started have a
coffee at home and then head to the gym for a thirty-minute treadmill run or spin class. Working out in the morning jump starts your metabolism and gives you a head start to the rest of your day.
Set realistic goals for the week. Dedicate certain days as “work out” days. Keep in mind holiday commitments can sneak up on you so you definitely want to get your workouts in. Be mindful of what you are eating at holiday parties. During
the holiday season you don’t have to completely skip out, however it is important be mindful of how much you are eating. Moderation is everything. Choose either alcohol or desserts. Avoid double dipping in the good stuff.
When you need something sweet, curb your craving with fruit and vegetables. Picking fruits and vegetables high in sugar can satisfy that craving. I start every morning off with a can of Beet Performer beet juice and the sugars from the beets satisfy me.
Exercise for thirty minutes a day four times a week. It is
important to stay committed to your exercise schedule all year round. Cold weather and holiday food is not an excuse. Treat every day like it’s summer!
Not getting results from your workouts?
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MIXX Fitness: A Personal Training Approach To Group Fitness Not everyone can afford a personal trainer, but at MIXX Fitness, our customers are our clients! All instructors are certified personal trainers, and our small group classes of under 10 people provide personal attention and supportive relationships to help you reach your fitness goals once and for all! MIXX Method: It is imperative to change your workouts regularly. MIXX Instructors will do this for you! Our
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PhillyFIT PROFILE
J & J Enterprises, Inc. Meet the Husband & Wife Team of Body Building By Mary M. Nearpass
Q
uakertown, PA: – Two-time, first time, body building champions were awaiting my arrival in the lobby. Other than their obvious appearance, I never would have picked them out due to their easygoing, non-pretentious natures. Full of zest for life and exuding an energy like that of a couple of teenagers, Joe and Jackie Knox invited me into their “home away from home.” Everyone in the Upper Bucks County YMCA knew them, and they took the time to speak to everyone we passed in the hallway before meeting in the conference room. Married for ten years, they are the proud parents of a daughter, Athena, age nine and a son, Joseph V, age seven. Joe IV grew up in the Chalfont area and graduated from Central Bucks West High School. Jackie is from Woodbury, NJ and graduated from Woodbury High School as the Division I State Champion for discus and graduated as most athletic student in her senior class. The couple met while attending Delaware Valley College. Joe received a Bachelor of Science degree in Biology and Jackie received her Bachelor of Science degree in Small Animal Science. Both work as scientists at Merck in West Point, PA. Presently, they make their home in Quakertown, and their children attend Richland Elementary School. Early on in their marriage, Jackie was diagnosed with trigeminal neuralgia, or “tic douloureux,” a chronic pain condition that affects the fifth cranial nerve, one of the most widely distributed nerves in the head. TN is a form of pain associated with nerve injury. The typical or classic form of the disorder (called “Type 1” or TN1) causes extreme, sporadic, sudden burning or shock-like facial pain that lasts anywhere from a few seconds to as long as two minutes per episode. These attacks can occur in quick succession, in volleys lasting as long as two hours. The atypical form of the disorder (called “Type 2” or TN2), is characterized by constant aching, burning, stabbing pain of somewhat lower intensity than Type 1. Both forms of pain may occur in the same person, sometimes at the same time. The intensity of pain can be physically and mentally incapacitating. The trigeminal nerve is one of twelve pairs of nerves that are attached to the brain. The nerve has three branches that conduct sensations from the upper, middle, and lower portions of the face, as well as the oral cavity, to the brain. The maxillary right branch is the one that Jackie specifically suffers from. This stimulates the cheek, upper jaw, top lip, teeth and gums, and to the side of the nose.
What causes trigeminal neuralgia? TN can be caused by a blood vessel pressing on the trigeminal nerve as it exits the brain stem. This compression causes the wearing away or damage to the protective coating around the nerve (the myelin sheath). TN symptoms can also occur in people
Joe and Jackie Knox with multiple sclerosis. Rarely, symptoms of TN may be caused by nerve compression from a tumor, or a tangle of arteries and veins. Injury to the trigeminal nerve (perhaps the result of sinus surgery, oral surgery, stroke, or facial trauma) may also produce neuropathic facial pain.
What are the symptoms of trigeminal neuralgia? Pain varies, depending on the type of TN, and may range from sudden, severe, and stabbing to a more constant, aching, burning sensation. The intense flashes of pain can be triggered by vibration or contact with the cheek (such as when shaving, washing the face, or applying makeup), brushing teeth, eating, drinking, talking, or being exposed to the wind. The feeling of wind on your face is Jackie’s worst trigger. The pain may affect a small area of the face or may spread. Bouts of pain rarely occur at night, when the affected individual is sleeping. TN is typified by attacks that stop for a period of time and then return, but the condition can be progressive. The attacks often worsen over time, with fewer and shorter pain-free periods before they recur. Eventually, the pain-free intervals disappear and medication to control the pain becomes less effective. The disorder is not fatal, but can be debilitating. Due to the intensity of the pain, some individuals may avoid daily activities or social contacts because they fear an impending attack.
Who is affected? Trigeminal neuralgia occurs most often in people over age fifty, although it can occur at any age, (Jackie was in her late twenties) including infancy.
November/December | 267-767-4205 | www.PHILLYFIT.com
PHILLYFIT | 11
How is trigeminal neuralgia treated? Treatment options include medications, surgery, and complementary approaches. Chronic pain from TN is frequently very isolating and depressing for the individual. Conversely, depression and sleep disturbance may render individuals more vulnerable to pain and suffering. Many who suffer benefit from supportive counseling or therapy. Jackie received overwhelming support from family and friends. “The facial pain unexpectedly just started coming one day, back in late December of 2012. Then stopped, then a few days later came again while at work. Then just kept coming and never left. It was first diagnosed by my primary doctor in early January 2013, then my neurologist the very next day confirming it and then two separate neurosurgeons. I live every day on seizure medications that help with the pain. I have a very severe case of the illness unfortunately. Despite two, failed microvascular decompression brain surgeries within two years and one Gamma knife radiation (pinpoint radiation therapy), nothing has really given me much pain-free time. My time after the long surgeries when I was healing, I did have a short time where I had less pain, but it doesn’t last long. I now have surgical Teflon holding my trigeminal nerve in place to help, but pain is still there. Daily things like talking, chewing, the wind, are all triggers for it. Some days just touching that side of my face (my right side) hurts! So I live with it daily and will be on the medications for the rest of my life. I did, however, choose to come off all seizure medications before the competition. That was a very hard time for me and my body. I have since gone back on all but one of the seizure medications. I am trying to do more for my body without medicine if possible. This illness is very trying on a person’s body. It generally affects women over fifty years old with MS, and I am neither of those. But I want to live a long time for my kiddies so I live well and work out lots and teach them the right way to eat. I won’t let this illness beat me down. I did let it do that to me in the beginning. After my first surgery, I came home with a walker and had to learn how to walk again, and my optic nerve got injured too so my eyes were even messed up so I had to wear an eye patch. That took over five months to heal. With hard work, we can recover. Trigeminal neuralgia, no matter how bad the case, is manageable. I’m told that I’m the worst-case scenario from my neurologist, especially being so young. But we just keep moving in and out of the gym.” As she healed, Jackie gradually moved her way back into fitness with Joe, since it had always been a big part of their lives. “Jackie and I have been training together in the gym since 2002.” This past January Joe and Jackie sat down and talked about their goals and ambitions. They had been on social media for a little while trying to provide motivation and inspiration to others through what their family does together through health and fitness. It was then that they decided to finally pick a show date and train for a greater purpose. The goal was to not only live and preach a healthy 12 | PHILLYFIT
lifestyle, but prove to them that they can, “Take it another level further, and get up on stage and display our art work.” Knox’s set up a mini-gym in their home including an incumbent bike and treadmill. As they became more intrigued by the effects of weightlifting, they decided to get a family membership to the Upper Bucks Y, where their children could also participate in fitness classes like taekwondo and gymnastics. “We had always wanted to compete and spoke about it in the past but never took that step like we did this time to pick a date and go for it. We loved every minute of it and are more motivated than ever to stay in the sport and help others where we can. We feel that this is a great way to connect with like-minded individuals and help others achieve their goals.” They were introduced to the National Physique Committee (NPC), the largest amateur bodybuilding organization in the United States. Amateur bodybuilders compete in competitions from local to national competitions sanctioned by the NPC. One amateur organization per country is recognized by the International Federation of Body Builders (IFBB), which claims to be bodybuilding’s international professional organization, and the IFBB recognizes the NPC as its amateur extension for the United States. This is for males and females alike, divided into different weight classes, poses etc. NPC is divided into five main categories: Bikini, Figure, Fitness, Body Building, Men’s and Women’s Physique. Jackie is in the Figure category while Joe is in the Body Building classification. At Christmas time 2014, Joe IV weighed in at 230 pounds and Jackie at 157 pounds. In order to compete in their very first NPC competition, and to qualify for their designated categories (Body Building Light Heavy Weight range is 176¼-198 pounds for Joe and the Tall Figure category for Jackie), they both were successful in reaching their goal weights and class. Joe weighed in at 184 pounds and Jackie at 136 pounds, and went from a thirty-three to a twenty-six inch waist. Each of the five categories necessitates different physiological requirements. These are determined by an individual’s body type, symmetry, and style. Jackie naturally fell into the “Figure” category, as it requires twenty percent more muscle than “Bikini,” broader shoulders, tiny waist, and striated legs. Joe naturally fell into the “Body Building” category as it, too, requires twenty percent more muscle tone than Physique and Fitness, aesthetically pleasing and advertising sex appeal. The grueling regimen of their daily routine from January 2015 until the big day on August 1, 2015 in West Chester, PA, began at 4:30 a.m. Joe and Jackie rolled out of bed and took turns using the recumbent bike for forty-five minutes to an hour while the other did the food preparation for the day for all four members of the family. They then were out the door to school and work. At the end of their days, the entire family headed to the Upper Bucks YMCA for their respective sports/taekwondo and gymnastics classes, and Joe and Jackie hit the weights hard for the next ninety to one hundred twenty minutes. In order to not only lose the necessary weight while building incredible muscles, Joe and Jackie followed a strict, clean diet that was very high in protein, complex carbohydrates, essential fats,
www.PHILLYFIT.com | 267-767-4205 | November/December
and more vegetables than fruit to maintain a balanced sugar level. They religiously follow the “Lose It” application, which they downloaded onto their phone for daily reading and recording of their food intake. Additionally, Joe has and continues to design individual templates for just about anyone who asks him for FREE. He creates them specifically for the person’s physiological needs and goals. He actually created one for me! They are also huge proponents of ingesting whole foods as well as ISO Whey, Quest protein for protein shakes and p28 foods, all containing twenty-eight grams of quality protein. For that occasional craving we all have for something sweet, the Knox crew has discovered Halo Top Creamery ice cream. Available at Wegmans, it contains only three hundred calories per serving, is low in sugar and is protein-packed. Muscle Eggs are a staple in the Knox household. These are the world’s first flavored egg whites. They have zero fat, zero cholesterol, twenty-five grams of protein, and one hundred percent bioavailable, are available by the gallon, delivered right to your door, and come in an amazing array of flavors. Joe and Jackie’s kids drink it all the time right out of a glass. They are also great for cooking. Joe and Jackie love the product so much that they have become the Muscle Egg ambassadors, a.k.a. demonstration representatives for every state needing to work bodybuilding shows, expos, demos, and events. (As I write, their most recent show was October 3rd, Franco Classic, at the Performance Arts Center at Upper Dublin High School, Fort Washington, PA.) Finally, the long awaited first Saturday in August arrived, and the Knox family loaded up the car and headed to West Chester, PA for their very first competition in the NPC. The kids totally surprised Mom and Dad by making creative, motivational signs with blinking lights so they could easily be seen from the stage. The results? Jackie won the Women’s “Class C” Overall Figure Competition Winner and placed 2nd in Novice, while Joe won in both the Men’s Open and Novice Body Building Light Heavyweight Categories. (See their pics on www.npcxcalibur.com/results.html). Since motivating their fellow gym friends has become so second nature to Jackie and Joe, they have started their very own graphic t-shirt company with their friend and lifting partner Jason Ryan, called “BT Gear”. They are currently developing a website with their own apparel line. If you want to get a look at them, go to the Facebook page with same name and/or go to Joe Jackie Knox Facebook page and you’ll see them being worn by them while working out. Additionally, if you’re lacking in motivation or find yourself slacking off in your fitness routine lately, a good look at their page is sure to turn you around! What’s next on the agenda for Joe and Jackie? They are hard at work preparing for the upcoming NPC competition in early summer 2016. Currently working on improving their physiques for their next competition, they are getting pumped in every sense of the word. They say attitude is everything, and life is ten percent what happens to you and ninety percent how you react to it. The J & J team is positive in every sense of the word, so much so that you can feel their energy, optimism, focus and incredible discipline the minute they walk into any room. We are not what happens to us; we are what we choose to become. What choice are you going to make about you and your fitness goals? GymHulk80 Fitness links: Instagram: http://instagram.com/gymhulk80 Facebook: https://www.facebook.com/profile. php?id=100005215906499
Facebook Fitness Forum “Beast Training Crew”: https://www. facebook.com/groups/662420337196716/ YouTube Channel: https://m.youtube.com/channel/UCJOq_ Rizxk7nvgyEzswxFAQ Muscle Egg: http://www.muscleegg.com ~~~ Mary N. Nearpass 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 physician’s 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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“Live Long, Be Strong” 14 | PHILLYFIT
November/December | 267-767-4205 | www.phillyfit.com
Advertorial Ageless MD is an integrative wellness practice, that uses state of the art technology and evidence based medicine to improve vitality, prevent disease. We work to restore the body to its natural homeostasis and balance by using bio-identical hormone replacement therapy and customized pharmaceutical grade supplements. We assess for biochemical, hormonal and nutritional imbalances. Then, we can formulate customized therapies for each individual using hormone replacement, dietary supplementation, detoxification and nutritional supplements. When combined with exercise and lifestyle changes, our program will have you feeling younger, stronger and healthier than you have in years. With our commitment to excellence, we strive to restore energy, vitality and enthusiasm for life, through evidence-based medicine combined with alternative medical therapies. We change the inborn potential in every persons. Wellness, vitality and quality of life are within your reach. Let us help you live long and be strong.
BIOIDENTICAL HORMONES
Hormones regulate virtually every biological process in our body. They affect energy, mood, fertility, sex drive, hunger, body temperature, immune defense, resilience to stress, resistance to infection, and much more. When hormones decline as the result of age, unfavorable lifestyle, external stressors, or chronic disease, this can lead to a variety of health problems. When prescribed by a specially trained physician, bio-identical hormone therapy can be life changing. It is important to understand the differences between hormone drugs that are foreign to our bodies and hormones that are identical to those naturally produced by our bodies. For example, there is a great deal of evidence that demonstrates that natural progesterone (unlike synthetic progestin drugs) and the natural estriol form of estrogen may help protect against the same disease caused by unnatural estrogen/progestin drugs, that are foreign to women’s bodies. Individualized doses of natural hormones, based on testing, personal history, and have been shown to safely benefit women over their lifetime.
MEDICAL WEIGHT LOSS
There are many weight loss programs and fad diets. The most successful program is the one that you feel most comfortable following. Although your plan will be personalized, its building blocks are based on our Ageless MD weight loss plan.
FOR WOMEN
As women enter the perimenopausal and menopausal years, they face a difficult decision. The body’s production of sex hormones needed to maintain youthful vitality rapidly declines. Many women suffer because their bodies no longer produce estrogen, progesterone and other hormones at sufficient levels required to optimally sustain critical physiological processes. Women encounter depression, irritability, and short-term memory lapses along with hot flashes, night sweats, insomnia, weight gain, and loss of libido. Health problems encountered during menopause may adversely affect a woman for the rest of her lifetime if the appropriate hormones are not replaced. These problems may include osteoporosis, cardiovascular disease, and hypercholesterolemia. Each woman, whether pre-, peri-, or post-menopausal, can be prescribed a tailor-made program, based upon a thorough and comprehensive diagnostic analysis, including family history, personal medical history, lifestyle analysis, blood tests, physical examination and other diagnostic tests.
FOR MEN
Andropause or “male menopause” is a recognized medical condition brought about by declining testosterone of male hormone levels with age. By age 70, testosterone levels are about 10 percent of what they were at age 25. It is estimated that 30 percent of men in their 50s will have testosterone levels low enough to be causing symptoms or putting them at risk. Although andropause, or the decline of testosterone levels, is a normal part of aging, it may be accompanied by a gradual decline in sexuality, mood, and overall energy and can cause serious health risks. By the time men are between the ages of 40 and 55 they can experience andropause. Men experience gradual physical changes such as loss of muscle mass and increased fat mass. These may be accompanied by fatigue, changes in attitude and mood, and loss of energy, sex drive, and physical agility. Often sleep and concentration are adversely affected as well.
This decline in testosterone can also put men at risk for other health problems like cardiovascular disease and osteoporosis. This timing of andropause may coincide with a mid-life crisis and make matters worse psychologically. Unlike menopause, which generally affects women in their mid-forties to mid-fifties, testosterone decline in men may be much more gradual. Many factors contribute to the development of andropause including mental attitude, degree of psychological stress, alcohol use, trauma or surgery, prescription and over-the-counter medications, obesity, and infections. While testosterone levels will decline in virtually all men over time, there is no way to predict which men will experience andropausal symptoms or at what age symptoms those symptoms will begin.
IV NUTRIENT THERAPY
Intravenous (IV) Vitamin Drips deliver vitamins, minerals, and amino acids directly to the body for maximum absorption. This allows the nutrients to flood your body and nourish itself at the cellular level. By using this method, we can safely deliver larger doses that would otherwise not be tolerated orally. IV nutrient infusions can be used both proactively to maintain optimum wellness and to treat acute and chronic conditions such as fatigue, depression, asthma, and more. Some of the specific benefits people may experience include: increased energy, enhanced mood, improved sleep, decreased stress and anxiety, increased immunity, hydration, and muscle recovery.
MYERS’ COCKTAIL
Named after John Myers, M.D., a Baltimore physician who used intravenous vitamins as treatment for fatigue, upper respiratory infections, acute asthma attacks, chronic sinusitis, seasonal allergies, migraines, and other disorders. The Myers’ Cocktail consists of magnesium, calcium, B12, B6, B complex, and Vitamin C and provides a natural energy boost that can last for several days or weeks and can significantly improve a patient’s quality of life.
ATHLETIC PERFORMANCE
For the athlete who wants to perform their best in an upcoming event or speed their recovery afterwards. This package includes fluids, vitamins, and anti-inflammatory medication along with the strongest of anti-oxidant amino acids as well as a Super B 12 Shot.
JETLAG AND FATIGUE
For the travelers just getting back from a long trip or getting ready to embark and want to feel refreshed on arrival. Airplane cabins are kept at a lower humidity level than ambient air, increasing the risk of dehydration and it’s symptoms. Our fluids, vitamins, medications, and a Super B 12 Shot can make it all better.
COLD AND FLU
Rehydrate and alleviate symptoms from the common cold, flu, or food-poisoning. The dehydration that usually accompanies illness can worsen your symptoms. Our supportive therapy consists of fluids and any or all our medications and vitamins; including high-dose Vitamin C. This will decrease both the severity of your symptoms and the length of time you’re under the weather.
NUTRACEUTICALS AND SUPPLEMENTS:
Vitamin, Minerals and herbs that are put in combination or alone are used to treat and heal a deficient process in our bodies that lead to troubling symptoms. These are high grade, pharmaceutical quality products that are similar to supplements, but should be given to patients by medical professionals. Since it is hard to get all the needed nutrients from food alone, supplements are an important part of maintaining optimum health. After focused lab testing using saliva, urine, and serum when appropriate, we created a supplement regimen that is best for the patient. Supplement from office will be pharmaceutical grade.
AESTHETIC MEDICINE
We are in the process of choosing certain injectables which have FDA clearance to reduce the appearance of facial wrinkles on the forehead, between the brows, and around the eyes. Those facial muscles relax when you inject, allowing wrinkles to flatten out and the skin to appear younger. In addition, we are working with various companies on offering a variety of skin products, which are natural and safe for promoting an ageless appearance to the skin.
November/December | 267-767-4205 | www.phillyfit.com
PHILLYFIT | 15
NutrionallyFIT
ALOE SMOOTHIES: The Perfect Remedy to Boost Your Immunity By J. Donathan Price
E
veryone is familiar with aloe – from personal care products to the foods we eat. For thousands of years, the healing properties of aloe vera have been used to help heal the human body both internally and externally. Aloe is packed with a wide variety of minerals that are essential to the body’s daily needs, staving off bacteria and helping us to avoid mild illnesses. Aloe, in short, gives the body an extra layer of protection against potentially harmful toxins. Aloe vera is a gelatinous plant food, just like seaweed and chia seeds. Plants like Aloe move through the intestinal tract, absorbing toxins along the way and assisting with the proper elimination of waste. Essentially, these plants serve as a natural detoxification element for the body. Aloe works as an immune enhancer because of its high level of antioxidants, which help combat unstable compounds such as free radicals, which set off a chain reaction within the body and can result in the disruption of a living cell. Aloe also contains elements that can help slow down or decrease inflammation. Those soothing properties may be able to help with painful joints due to stiffness and help improve joint flexibility. While the benefits are numerous, aloe was once known as merely a topical treatment for the body. Now, however, aloe supplements, foods and drinks provide a boost to the body’s internal needs as well. With the consumption of smoothies and juices as healthy, natural boosts to the immune system, aloe has become a key ingredient in these popular drinks. From cooling the body down after an intense workout to calming the digestive system, aloe drinks can also contribute to skin health, strong nails, and shiny hair. Mixed with fruits and vegetables, aloe offers delicious refreshment for the body – inside and out. In Philadelphia, you can find mixed aloe juices and smoothie blends at these locations: I Tea: Offers the Green Apple Aloe Smoothie. 1537 Spring Garden St, Philadelphia, PA 19130 Tea Dó: Serves up a variety of mixed aloe drinks with guava, pear, pomegranate and more. 132 N 10th St, Philadelphia, PA 19107 ~~~ J. Donathan Price, BSN, MS, CRNA has worked in the medical field for close to twenty years, first as an intensive care nurse at LSU Medical Center in Shreveport, LA, then as a certified anesthetist since 2001 in different hospitals in Texas. Mr. Price overcame his own struggle of chronic tendonitis and arthritis. That experience, coupled with his science background, led him to the discovery of the importance of combining pH buffers with the antioxidants found in aloe vera to obtain the highest degree of health. In 2008, Mr. Price began helping others improve their health by educating them on the importance of maintaining a balanced pH. He is a co-founder of pHAlo, a supplement designed to help maintain a balanced pH level. Please visit mypHAlo.com for additional information. 16 | PHILLYFIT
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because we know tha t ha ir loss can make a big impa ct on all aspe cts of your life.
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* Separate speed and agility and strength training gyms * Cafe’ for customized food for your clients. * Hammer Strength Olympic Platform * Hammer Strength Jammer * Cardio Equipment * Squat Racks and other various Hammer Strength Machines
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Wish you could write an article for every issue of
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PhysicallyFIT
“On-The-Go Workout” By Samantha Clayton Fitness Expert and Senior Director of Fitness Education at Herbalife
time or money to spend at the gym? Here is a wonderful workout that you can do at a time that’s convenient Noon-the-go
for you, in the comfort of your own home. Put together by Fitness Expert and Senior Director of Fitness Education at Herbalife Samantha Clayton, this quick twenty-minute routine will keep you fit
without that pricey gym membership. This workout is a total body blast. Once you are done you will have worked all major muscle groups. Perform each exercise for forty-five seconds. Take no rest in between each exercise. Once you have completed all seven moves, rest for one minute and repeat the workout three times. You can use just your body weight or use a set of dumbbells. You will need a chair or park bench for the triceps dip.
The Simple Squat This is a simple and classic exercise that we all do every day when we go to sit down in a chair, making it a perfect functional exercise of everyday living. Squats simultaneously tone your butt and legs and because they work such a large muscle group, you can burn a good amount of calories! How to do: Stand up tall with your feet hip width apart. You can have your hands on your hips
or straight out in front of you. Bend your knees keeping your body weight in your heels as if you are going to sit in a chair. As you reach sitting position (ninety-degree angle) come back to standing. Extra tips: You can squat slightly lower than ninety if your range of motion allows. Add weights once you can master a perfect functional body weight squat.
Bicycle Abs This move is great for targeting your core muscles, especially your rectus abdominals (muscles at the front of your tummy) and obliques (at the side). How to do: Lie flat with your back on the floor, lower back pressed towards the ground. Place your hands on either side of your head, but be sure not to strain your
neck during this exercise. Gently lift up so that you are in a crunch position, and lift your feet off of the ground so that your lower legs are parallel to the floor. Simultaneously, move your legs as if you were riding a bike. Bring your opposite elbow and opposite knee close together, and then switch sides.
Triceps Dip (equipment needed: A chair) This move will challenge your shoulders and strengthen the triceps muscle located at the back of your arm. How to do: Place your hands on the chair for support and walk your feet out in front until you are in a position with your thighs parallel to the floor and knees are slightly bent. Bend the
arms at the elbow and lower your body down. Bend so that the elbows are going behind you not out to the side, lower a few inches supporting your body weight with your arms, then push back to the starting point.
Crunches This move will target your abs. How to do: Go back to lying on the floor with lower back pressing towards the ground. Your knees should be bent and feet flat on the floor. Place your hands on either
18 | PHILLYFIT
side of your head, but don’t strain your neck in any way. Lift up so that your upper back comes up off the floor. Your abs should be doing all the work to lift, no cheating! Lower back down and repeat.
www.PHILLYFIT.com | 267-767-4205 | November/December
The Deadlift
Glute Bridge
The deadlift is an excellent exercise for your hamstrings (back of your legs), butt, and lower back. But because this move involves a forward-leaning stance, good form is essential to keep your body safe and to get you the maximum benefits from the exercise. How to do: Start by standing with your feet hip width apart and place your hands on your thighs. Keeping your back flat with a neutral spine, engage your core muscles and push your hips back as you lower your torso, letting your hands slide down to your shins (or as far as you can go while keeping a flat back). With your body weight in your heels, begin to rise back up, squeezing your gluts at the top of the movement. Practice makes progress: Master this movement without weights and then do it with dumbbells or a weighted bar, ensuring that you keep the weights close to your thighs and don’t hyperextend your back. Keep a very slight bend in the knees as you go through this movement.
This move is fantastic because it really works your core muscles, hamstrings, and glutes. It’s easy to do and requires no equipment. How to do: Start out by lying flat on the floor with your back on the ground. Bend one knee at a time and place your feet flat on the floor. Your heels should be about 12 inches away from your glutes, hip width apart. Get comfortable in this position. The aim is to lift your hips up off the floor into a bridge position. Push through your heels to lift your butt off the floor. At the top of the movement pause and squeeze your glutes then gently lower back down. Helpful tip: Don’t push up too high as you will stress your lower back. Also ensure your body weight is distributed through your heels and upper back. At no time should you feel like your body weight is on your neck. Have fun and listen to your body. This routine can be done in about twenty minutes, but if you only have ten, do as much as you can manage – a little physical activity is always better than none at all!
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20 | PHILLYFIT
www.PHILLYFIT.com | 267-767-4205 | November/December
Sea Vegetables
I
NutrionallyFIT
By John Fairchild
The Overlooked Power Greens
t’s common knowledge that vegetables, especially dark greens, are healthy for everyone. Not everyone knows that sea vegetables should be included in a healthy diet. Sea vegetables like kelp and seaweed are loaded with nutrients and are a source of many essential vitamins. Kelp, sometimes called kombu, is among the more widely available seaweed varieties you can purchase at health food stores, Asian grocery stores, and some chain grocery stores. Kelp is a type of seaweed found in oceans across the world. Seaweed comes in many varieties and is an excellent source of many minerals, including iodine. Adequate amounts of iodine are essential for a healthy thyroid and during pregnancy. Iodine de�iciency can lead to hypothyroidism and cause goiters. The only sources of iodine are dietary, and seaweed is an extremely good source. Just oneeighth of a cup of kelp provides all the iodine you need in a day, but iodine needs should be balanced and excessive iodine can be dangerous. The Institute of Medicine recommends 150 mg per day. If you have thyroid problems, it’s best to check with your doctor before increasing it in your diet. Many types of seaweed have been found to contain cancer-�ighting and anti-microbial agents, and can also have anti-in�lammatory properties.
Popular Types:
Dulse is a seaweed – a large category of plants and algae that also includes species such as nori and kelp. Dulse provides a vast wealth of �iber, protein, vitamins, trace minerals, healthy fats, and antioxidants. Once harvested, Dulce is dried immediately for maximum freshness before it’s packaged. Cooking tip: When you pan-fry Dulce, it takes on smoky and savory characteristic resembling bacon. Wakame is often served in miso soup. Wakame is known as the spinach of sea vegetables. Throw a small amount of dried wakame into a hot liquid for a minute or two and it’s ready to eat. Wakame has the most calcium of sea vegetables. A compound in wakame known as fucoxanthin can help the body burn fatty tissue. Wakame is a rich source of EPA (an omega-3 fatty acid), sodium, calcium, iodine, thiamine and niacin. Kombu (kelp) – Kombu is packaged in �lat sheets. Kombu is a power house of minerals and vitamins. Kombu is sold dried or pickled in vinegar. It may also be eaten fresh in sashimi. Kombu is used extensively in Japanese cuisines as one of the three main ingredients needed to make soup stock. It is often included when cooking beans, increasing nutrient density and improving their digestibility. Kombu tea is a beverage brewed from dried and powdered kombu. Nori – Similar to tortillas, nori softens and becomes very �lexible, allowing you to make a healthier wrap. You can use the nori straight from the package or slightly toast them quickly over an open �lame on the stove. Nori contains a signi�icant amount of bioactive vitamin B12. Cooking tip: Make homemade vegetable sushi rolls by
wrapping rice and your favorite raw or cooked vegetables in sheets of nori. Slice nori into small strips and sprinkle on top of salads or place in soups. The highest protein containing sea vegetable, nori makes a tasty and crispy snack when baked. If you are not into the creativity of menu planning with sea vegetables, you may reap similar bene�its in supplement form (Spirulina, blue-green algae). Blue-green algae, also known as Cyanobacteria, are a group of photosynthetic bacteria. Blue-green algae are most often blue-green in color, but can also be blue, green, reddish-purple, or brown. All seaweeds are basically algae. Kelp and spirulina both grow in water and absorb nutrients from their environment. Spirulina, a microscopic bluegreen algae that grows in warm alkaline water in some regions, is richer in nutrients and higher in protein than kelp. Spirulina also provides more vitamins than kelp. A serving of spirulina is a rich source of B vitamins, providing more than one-�ifth of your daily requirement of ribo�lavin along with thiamina and niacin. B vitamins work together to produce red blood cells. They also help muscle activity and are a catalyst in releasing energy from the carbohydrates in your food. If you are trying to boost your protein intake, spirulina, which is about sixty-two percent protein, is the better choice. While a serving of kelp has less than point two grams of protein, the same serving size of dried spirulina provides four grams of protein. Because of its anti-carcinogenic properties, Spirulina was also used to treat radiation sickness in people who were affected by the 1986 Chernobyl nuclear accident. It has been shown to lower blood pressure and reduce cholesterol, which are two highly prevalent health concerns. It is rich in vitamins, minerals, beta-carotene, essential fatty acids, antioxidants, protein and essential amino acids. Spirulina is used as a treatment for a range of metabolic and heart health issues, including weight loss, diabetes and high cholesterol. People also recommend Spirulina as an aid for anxiety, stress, depression and ADHD. Supplementation may also aid in reducing premenstrual symptoms. When purchasing any vitamin or dietary supplement, please refer to your health care professional. Also, it is extremely important to buy products from reputable companies that have strict guidelines on the analysis of their raw products and the final product assures its identity, strength, composition and purity that appear on its label. For more information on Spirulina, visit http://nutriagehealth. com/collections/general-health/products/spirulina-500mg ~~~ A board-certified dietary supplement nutritionist, John Fairchild is president of Nutriage Health, at nutriagehealth.com and https:// www.facebook.com/Nutriagehealth. E-mail him at john@nutriagehealth.com.
November/December | 267-767-4205 | www.PHILLYFIT.com
PHILLYFIT | 21
P O T Meet Me at the
PhillyFIT PROFILE
By Lisa R. Mele
W
hile some senior citizens are planning to escape the cold weather this winter, Werner Berger is planning his next adventure back to climb Mt. Kilimanjaro in 2016. Werner Berger is seventy-eight years old and is the founder and president of Meet Me at the Top, Inc., and Strategic Results International; he is a health and wellness consultant, a leadership coach, movie producer, CEO Space Member and a world-renowned Mt. Everest (and 7-Summits) climber. Berger and his wife, Heshie Segal, reside in Yardley, Pennsylvania, which is a long way from where Berger was born, South Africa. Berger spent a part of his early life growing up on a farm in South Africa. It was life on the farm that bonded him with nature. Berger remarks, “I was fascinated by track and field and one day, I cut down a bamboo pole and I made sure it dried straight so I could use it for my pole-vaulting training.” Berger loved his sporting activities and when he attended the university in Johannesburg he played rugby and was a self-taught pole-vaulter. In Canada, Berger received two postgraduate degrees. At the age of twenty-seven he took over a small business and within seven years watched it grow successfully from seventeen to ninety-four employees. Berger always kept active in sports such as tennis, water skiing, snow skiing, sky diving, racquetball, squash and even golf. 22 | PHILLYFIT
In1992, Berger attended a forum and during one of the workshops he was asked to write down three things that he would like to do in his lifetime. Berger thought about it for a while and wrote down, “Climb Mt. Kilimanjaro and the Matterhorn and trek to the Mt. Everest Base Camp.” When Berger returned home from the workshop he told his family about his new goals but they did not take him too seriously. A few years later, Berger’s son Paul invited him to hike to Mt. Everest Base Camp and Berger eagerly accepted the offer. Berger knew he needed to prepare himself mentally and physically. The first thing Berger did was cut out all fast foods. He then started to take high-quality supplements in addition to eating healthier and more nutritiously. Berger remarks, “I do not recommend diets that tell you to eat less and exercise more.” Emphatically, Berger then adds, “Exercise requires more energy, eating less reduces energy. The result: unsustainable cravings!” Berger prepared for his trip with a cardio and weight regiment. He does not recommend any type of running program; instead he strengthens his legs and lungs with the stair climber, step master, step mill or simply by finding a set of stairs. Berger adds, “I lift weights four days a week and on my off days I train by carrying a backpack.” When Berger and his son reached the Base Camp at Mt. Everest, Berger was not only inspired by the breathtaking beauty of the snow-capped Himalaya Mountains but also by the local people known as Sherpa (a member of a Himalayan people living on the borders of Nepal and Tibet, renowned for their skill in mountaineering). Berger remarks, “These mountain people were extremely poor yet extremely happy, friendly and helpful.” Berger adds, “I loved the joyous experience of being in this majestic environment and bonding with the locals, other trekkers and most of all, my son. I experienced a sense of living completely in the present moment. Hour after hour, day after day, there was a deepening sense of who I was; indeed a humbling experience.” This trip led Berger to more climbs and he eventually became the oldest person in the world to complete and conquer the 7-Summits, the highest mountain on each of the seven continents, including Mt. Everest. Now Berger shares his amazing experiences by taking groups on what he calls “life-changing adventures.” His travels take people on climbs to Mt. Kilimanjaro, which also includes a Serengeti safari tour, and treks to Mt. Everest Base Camp and across the Inca Trail to Machu-Picchu in Peru. Berger’s success rates with his groups on Mt. Kilimanjaro exceed sixty-six percent and on the Everest Base Camp and Inc Trails one hundred percent. This past summer, Berger assisted Anne Lorimor with her climb of Mt. Kilimanjaro and at the age of eighty-five years, she
www.PHILLYFIT.com | 267-767-4205 | November/December
in life.” He states, “Everyone comes back saying that this was a life-changing experience.” Prior to the adventures, Berger also coaches his clients physically and mentally so that they can enjoy the experience to the fullest. He chuckles and states, “They think they are working out for the climb and all the while they are in fact improving their health. I love it.” Berger adds, “While trekking or climbing with my friends and clients, my philanthropic wife, Heshie Segal, distributes water purification systems, brand-new clothing, school and medical supplies to thousands of orphans. In addition, she teaches them crafts and character education to help them become self-sustaining citizens of the world. Her mission by December 31, 2020, is to provide one million Puritii systems to kids who are now dying at the rate of five thousand per day from drinking polluted water.” For more information and to contact Werner Berger, online go to AfricaWithWener.wordpress.com and PeruWithWerner. wordpress.com. See Facebook, “Leadership – Tips From the Top,” or email him at Werner@MeetMeAtTheTop.com. ~~~
set a world record by becoming the oldest woman in the world to reach the roof of Africa. Berger prides himself on his trips being far more than great adventures. He remarks, “I build in leadership development and opportunities for group members to discover, and be blown away by their own inner strengths, explode their personal power, appreciate their uniqueness and also frequently find their true purpose
Ge t your business in front of local he alth & fitness nuts!
Lisa R. Mele holds current fitness certifications with AAAI/ISMA and is a licensed Zumba® Instructor for LA Fitness and Future Fitness Centers in South Jersey. Since 2011, Lisa has been a featured PhillyFIT Workout-a-thon Instructor and in 2012 became the Stage Manager for the Workout-a-thon event. Lisa has won numerous instructor awards for her unique and easy to follow style. In her spare time, Lisa enjoys writing fitness articles for PhillyFIT Magazine and loves spending time with her family in the Pocono Mountains.
To resolutions that last …
Matthew Marinelli, Agent 301 Oxford Valley Road, Suite 1602A Yardley, PA 19067 Bus: 267-573-4950 www.marinelliinsurance.com
Happy New Year! Whether you’ve got one, or 99, we wish you the drive and resolve to get to a better state™. Like a good neighbor, State Farm is there.® CALL ME TODAY.
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PHILLYFIT | 23
KidsFIT
Keep Your Kids Healthy Encourage Playing Outside Again! By Anthony J. Incollingo
Here are a few ideas
I
drive around the town, the town I grew up in, the town where I played hard and envisioned winning the Super Bowl and the Stanley Cup. This is the place where whiffle ball, football, street hockey, basketball and other strenuous activities were my world. I noticed that the houses are still there but something is missing. I say to myself, “How come there aren’t any kids outside playing?” Has the physical culture of our youth declined that rapidly? Has our play time and exercise really turned into video games, soda, and a bag of chips? Are the parents really allowing this to happen?”
“Although childhood obesity is on the rise, there are things that can be done to get the kids more active and eating healthier.” We are the grown-ups here, folks? We are the ones who make the educated decisions regarding the well-being of our kids. Why can’t we make the appropriate decisions for our kids when it comes to nutrition and exercise? More than one third of the children are overweight or obese and these statistics continue to rise at an astounding rate! Physical education programs and sports programs are being drastically cut or reduced from our schools. Fast food, high fat 24 | PHILLYFIT
that parents may use to get children active and create healthier habits:
• Make fitness fun (if it is not fun they are not going to play). • Limit or control the amount of television being watched. • Control the amount of video games being played. • Get active with your kids. Fitness can be great family activity and is a great way to spend quality time. • Do not try to force your child into competitive sports. Get them involved in fun recreational activities like dance, swimming and biking. • Try to monitor their exercise/play time and get a minimum of sixty minutes daily. • Monitor what your child consumes daily and do not reward with food. • Sports drinks and sodas are way too sugary. • Keep them off the fast food (fat, preservatives, sugar).
www.PHILLYFIT.com | 267-767-4205 | November/December
snacks, and tons and tons of sugar are being consumed. The children are the most precious commodities we have. At the rate we are going, we will outlive our children or they will face physical issues like diabetes, cardiovascular disease, high blood pressure, bone and joint issues, social issues, psychological problems and low self-esteem. Although childhood obesity is on the rise, there are things that can be done to get the kids more active and eating healthier.
Acrobatic School of Circus Art
As adults we need to find an answer for where the children have gone. We need to get them back in the neighborhood playing outside and having fun. The outside activities will burn fat, strengthen bones, and create better balance, strength and overall athleticism. Free play will help them interact better socially and put them on the road to life-long fitness. ~~~
Anthony J. Incollingo, M.S., PES is a passionate teacher and coach with over twenty-five years of experience working with children. He is a NASM performance enhancement specialist, Youth Fitness Specialist and Youth Nutrition Specialist. He is an Athletic Director, Health Physical Education Teacher and owner of Speed Pursuit, an athletic training facility in Tullytown, PA.
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PHILLYFIT | 25
PHILLY’SFITTEST On Sunday, October 18, 2015 Philadelphia Gas Works had a team of 12 members participate in a Tough Mudder in Coatesville, Pa. Tough Mudder events are hardcore 10-12 mile obstacle courses designed to test your all around strength, stamina, mental grit, and camaraderie. The “P.G.Warriors” team included members from various departments such as Marketing, Technical Compliance, Field Services, Distribution, Gas Processing, Field Operations, and Organizational Development. The members of the team ranged from ages 22-61 years old. They were Scott Dever, John Molyneux, Monica Bersani, Stephan Spann, Danielle Lattanzi, Ray Welte, Jennifer Bullock, Renee Clinkscales, Janelle Johnson, Anthony Pereira, Chris Abbuehl, and Chris Rubeo. The team was supported by Jaleesa Jackson, Denise Ring, Lillian Canty, and Andrea Silver who came out on this cold day and cheered them on. Danielle Lattanzi PGW, Marketing Analyst Business Development, Marketing
Pietra Dunmore, Cherry Hill, NJ “I have been working on my ‘summer body.’ This is the result.” Photo by: James Mosley
26 | PHILLYFIT
Kathy Jaber, 59, (top) and Eric Jaber Sr. , 58, “after 30 years of marriage closer more then ever now because of fitness!” They work out at CrossFit 267 and have been for a year and a half! Eric has lost over 40lbs and Kathy over 30Lbs.
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! www.PHILLYFIT.com | 267-767-4205 | November/December
PHILLY’SFITTEST Our readers‛ inspirational images and stories
Corefitness workout on the art museum steps. Photos courtesy of Gina Mancuso, Physical Therapist/ Personal Trainer, CoreFitness. www.Core-Fit.com
Chandler Sanchez, 16 Perkasie, PA
Robert Bass, 5, has been competing in American Karate at Ameri-Kick in Lansdale. He is currently ranked 7th in the State as a Yellow Belt and has placed first in 4 local, 2 National and 1 International competition. His areas of competition include Forms (Kata's), Weapons (Bo-Staff), and Board Breaking. These pictures are from his 1st place finish in Weapons and Forms at the WA DC Capital Classic in July. November/December | 267-767-4205 | www.PHILLYFIT.com
Vanessa Ortiz, 25, of Philadelphia, is a swim instructor, bikini athlete, and Latin ballroom performer who’s taking strides towards inspiring her community. “What started as a hobbie has turned into my passion.” She is the current developer of Dare2Inspire. She works out at La Fitness and CardConnect Gymnasium, and is coached by IFPA Pro Natural BodyBuilder Joe Franco
PHILLYFIT | 27
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The 6th PHILLYFIT
Weekend Wellness Retreat
Coming to CENTER CITY next! Friday, Jan. 8 (8 a.m.) - Sunday, Jan. 10 (2 p.m.)
Buy your loved one the holiday gift they will appreciate — a ticket to a weekend packed with nothing but Health, Fitness and Fun! Ideal for men and women, it will be a gift that will be remembered (and used) forever! • Two workouts per day! • Long walks through the prettiest parts of the city and along the water fronts. • Healing sessions such as REIKI, REFLEXOLOGY, MASSAGE, FACIALS, and ESSENTIAL OILS. • All healthy meals that even the pickiest of eaters will rave over! • Healthy teaching seminars • New friendships with like-minded people!
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Photos from our October, 2015, Retreat at Icona Resorts, NJ.
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PHILLYFIT | 33
OUTTENFIT
L
PetsFIT
Holiday Pet Health Tips
T
from the Chester County SPCA
he Chester County SPCA wishes you, your family and your pets a happy and safe holiday season. If you are thinking of getting a new pet for the holidays, please come see us to adopt your new best friend. On Saturday, December 12th from noon to 5:00 pm, we’ll be hosting “Home for the Holidays” at our shelter and will have special holiday promotions. This holiday season, CCSPCA would like to remind pet owners to use caution and make sure your pets don’t get into any mischief! Nothing can dissipate your holiday spirit more than a trip to the emergency veterinarian! It’s not only scary, but also can be very expensive. Remember to securely anchor your holiday tree so that it does not fall over if kittens or puppies decide to climb. Aluminum foil can be placed around the base of the tree to deter tree climbers who will not like the sound it makes when they step on it. If you have a real tree, make sure you don’t let your pets drink from the tree water as it contains fertilizers and bacteria that may cause diarrhea and nausea. Tinsel is pretty and fun to play with, but ingestion can lead to an obstruction of the digestive tract which may result in surgery. Warning signs are not eating, severe vomiting and dehydration. We recommend keeping the holiday safe by using other types of decorations on your tree. Also, avoid using edible ornaments such as popcorn and cranberries which may create too much of a temptation, especially for the hound dog nose. Thanksgiving and Christmas bring to mind rich, tasty foods that we all love, but many treats for us are unhealthy and can prove deadly for our dogs and cats. Foods high in fat, turkey bones, onions, garlic, grapes and alcohol should not be eaten by your pets. Chocolate and raisons, found in many of our favorite desserts, are toxic to dogs. So keep your plates and glasses out of reach and don’t forget to secure the lids on your garbage cans to avoid any serious mishaps. Holly, Mistletoe and Poinsettias, traditional holiday décor when eaten can cause nausea, vomiting, diarrhea and gastrointestinal problems. Additionally, some varieties of lilies may cause kidney failure if ingested by curious cats. Artificial plants made from silk or plastic can be just as pretty without the risk. Candles create the festive holiday charm, but should not be left unattended. Pets can accidently knock them over and cause a dangerous fire. Additionally cats, especially long haired ones, can 34 | PHILLYFIT
accidently set themselves on fire when strolling across a counter by a lit candle. Always remember to blow out your candles when you leave the room unsupervised. Long ribbons, strings and other package decorations make our presents beautiful, but they are also choking hazards for pets. Cats in particular love to play with ribbons, feathers and flowing things, but if ingested, you could be making a trip to the emergency veterinarian for an obstruction. Don’t forget to choose your pet’s holiday gift with care. Dogs can tear up their toys and swallow the pieces. Make sure you chose indestructible gifts such as Kongs or chew treats designed to be safely digested. Avoid cat toys with strings, ribbon, and small loose parts that can be swallowed. Treat your cat instead to a stuffed catnip toy or ball that is too big to swallow or maybe a new scratching post. In November, the Chester County SPCA is opening our new low-cost clinic at 9 Coffman Street in Malvern. The new facility will provide owner-surrender intake, along with affordable spay/neuter and veterinary care for owned pets in need. While we are not open 24 hours and do not handle emergency or specialty veterinary care (such as holiday emergency care), we are happy to provide other options for your pet’s health care needs. The Chester County SPCA is the first open admission shelter in the state of Pennsylvania to achieve No Kill status and serves as the only open admission shelter in both Chester and Delaware Counties. Our mission is to put the “human” back in humane animal treatment and advocate on their behalf. Every year, the CCSPCA cares for nearly 5,000 stray, owner-surrendered, wayward owned, and abused and neglected animals. For more information, please visit www.ccspca.org. Be safe and enjoy a wonderful holiday season! ~~~ A new employee of the West Chester SPCA and soon to be resident of Pennsylvania, Nancy McCall has eight years’ experience as Director of Development in animal welfare in Tampa, Florida. Prior to that, she worked as a trust officer, a paralegal, and a manager in the motion picture industry in Hollywood, CA. An animal lover since birth, Nancy shares her home with two dogs and three cats and spends her leisure time riding horses and trapping feral cats for Trap-Neuter-Release.
www.PHILLYFIT.com | 267-767-4205 | November/December
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See andyourBebusinesses Seen visibility on and Increase target totally interested potential customers
Home for the Holidays
Increase your businesses visibility and target through PhillyFIT Magaizine’s social media! totally interested potential customers through PHILLYFIT Magazine’s social media! Just having a social media presence Just having a social media presence isn’t isnt
Adopt at the Chester County SPCA
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enough. PHILLYFIT willopportunities, feature local includenough. Consider all businesses that have news and trends we all ing advertising with PhillyFIT Magazine… want to know about. connecting you to the local fitness scene! Consider all opportunities, including advertising with PHILLYFIT Magazine…
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Connecting you to the local fitness scene! (then maybe put the logos like they did in
ffice s e ng s ction akfast a ates es hing ery rties
s
ww.phillyfit.com
this ad below) @PhillyFitMag and then put our actual “names” under each PhillyFitMagazine one….(Lindsey can you reply with all of our @phillyfitmag
actual addresses for each of these?) Jami Appenzeller
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or email jami@phillyfitmagazine.com November/December | 267-767-4205 | www.PHILLYFIT.com
PHILLYFIT | 35
PetsFIT
New Puppy 101
by Debbie DeSantis CPDT-KA, Certified Professional Dog Trainer and Behavior Specialist
he holidays are fast approaching and many people will be getting new canine family members. If you are going to get a T new puppy, you have to first choose what breed or mix suits your
lifestyle. All dogs should receive an appropriate amount of exercise, training, and socialization. However, some breeds and mixes will require more exercise than others. The working, sporting, and herding breeds were bred to work and, without a “job” to do may become destructive. These include Rottweilers, Dobermans, German shepherds, retrievers, and collies. Some terriers also require a lot of exercise, such as jack Russell terriers. Hounds , such as beagles and greyhounds, also were bred to work and need to be sufficiently exercised. The toy breeds, such as shih tzus and Yorkshire terriers, generally don’t require the same amount of exercise. So it’s crucial to research the breed or mix to ensure that it’s a good fit, and the pup’s needs are met. After all, a dog is a lifetime commitment. You might even decide that a young puppy is not a good fit. A more mature canine member may fit your needs. An adult or senior dog may have already been trained and just need a refresher. It’s also important to decide where you’ll get your next canine family member. There are great shelters and rescue groups that have many breeds and mixes, including puppies. If you decide to get your next canine family member from a breeder, it’s important to ensure that it’s not from a puppy mill, which is a mass breeding facility in which the dogs may be inbred and have health and behavioral problems. It’s important to be prepared prior to bringing the canine bundle of joy home. Puppy-proof your home. Puppies explore the world with their mouths and the world is very exciting to them. 36 | PHILLYFIT
They love to explore. All unsafe, tempting items should be put out of the pup’s reach. This includes chemicals such as cleaning products and antifreeze. Antifreeze has a sweet taste to dogs, and they are attracted to it, but it’s very deadly. Electric outlets and cords should also be out of the pup’s reach. Puppies will try to chew on other items of interest, such as furniture or your personal possessions. As much as possible, try to keep your shoes, socks, and other personal items out of the pup’s reach. He can’t differentiate between his soft toy and your sock. In fact, items with your scent will be very attractive to him. If the puppy chews on an item that he shouldn’t chew on, verbally correct him (say “eh-eh”). Then, redirect the pup to another desirable activity, such as chewing on a safe Kong toy or Nylabone. It’s really important to redirect him, as correction shows only what behavior you don’t want, not the behavior that you do desire. Keep the puppy in an area where you can observe him. You can use gates in each room to keep him with you. He must earn his freedom as he is able. If you give the pup too much freedom before he’s ready, he will have housebreaking accidents and be destructive outside of your view. You must correct any unwanted behavior during or immediately after the behavior. Then, redirect the pup’s behavior to an acceptable activity. If you wait too long to correct, the pup will associate the correction with what he is doing at the exact time of the correction, which may be a desirable behavior. Safely confine the pup to a crate or exercise pen when you can’t observe him. Just make sure that he’s not over-confined and that he receives a sufficient amount of positive interaction with your family. Schedule a visit with your veterinarian to check the pup’s health and administer any vaccinations that are necessary. If you don’t have a veterinarian, ask friends who they use and recommend. Have an appropriately-sized crate ready for when the pup arrives home.
www.PHILLYFIT.com | 267-767-4205 | November/December
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PHILLYFIT | 37
The crate will be an important tool in his housebreaking. The crate should just be large enough for the pup to stand up in, lie down in comfortably, and turn around in. You can even purchase a crate with a divider which can expand to be large enough for the pup when he is an adult dog. Have the pup’s food, dishes, and safe toys ready. Part of preparing for the pup also involves teaching everyone how to care for him. A schedule should be made regarding when the pup will eat, sleep, etc., and should include who is responsible for taking care of him. Puppies are creatures of habit, and dogs do best with a regular schedule. It’s important that everyone be committed to taking time with the pup, and everyone should be consistent in working with the pup. In addition to his basic needs such as food, water, and shelter, a puppy needs regular and ongoing exercise, training, and socialization. Make sure that your pup receives a sufficient amount of exercise, which can be in the form of playing fetch, playing in a safely enclosed yard, or walking. Talk with your veterinarian about what is appropriate for your puppy’s needs. Running on a hard surface is generally not recommended for young pups whose bones are still developing and growing, but a nice walk would be very appropriate for a healthy pup. Socialize your pup in many different situations. Have him meet a wide variety of friendly people. Get him used to everyday sights and sounds such as the vacuum cleaner, the television, and cars passing by. When he is appropriately vaccinated, take the
You might even decide that a young puppy is not a good fit. A more mature canine member may fit your needs. An adult or senior dog may have already been trained and just need a refresher.
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HOURS: Tuesday 9am-5pm ■ Wednesday & Thursday 9am-7pm Friday 9am-6pm ■ Saturday 9am-4pm www.PHILLYFIT.com | 267-767-4205 | November/December
pup to meet friendly, healthy dogs and puppies. A good dog daycare facility can help socialize your pup when he is old enough. You can also form “puppy play groups” with friends who have friendly, healthy puppies. Just make sure that the puppies have similar play styles and that one is not too strong or large to play with the other. Supervise all interaction and give the pups a time out or rest period when necessary. It’s also crucial that young children learn to respect that the puppy is a living creature, not a toy. Teach them to be gentle with the puppy, and supervise all interactions. Also, last, but certainly not least, make time for training. Training includes formal commands and even teaching the pup how to greet people and how to be calm during grooming. It’s also crucial that the puppy learn, through positive training, to be handled. Throughout the dog’s life, he will need to be groomed, including having nails cut and ears cleaned. You’ll also need to check the pup over for fleas and ticks as well as take things out of his mouth. It’s important that a puppy be used to being handled for these matters. Because puppies are sponges who are going to learn something, it’s important that we train them from the beginning. It’s often more difficult to correct a problem after it’s developed than to teach the pup what we want from the beginning. Teaching a puppy his name and to pay attention is part of the foundation of his training. Making coming to you positive can even save his life! I also recommend enrolling your pup in a class that uses positive reinforcement. Make sure that the trainer has experience and that you feel comfortable with him or her. Training classes are great for socialization. Private training is desirable for individuals who can’t meet during the confined times that classes meet, or if you want more individualized attention than a class can provide. Best of luck with your new pup! ~~~ Debbie DeSantis, CPDT-KA, has been a Certified Professional Dog Trainer and Behavior Specialist, for over 22 years. Her business is Going to the Dogs Obedience Training, www.topdogtraining.org, (610) 344-7799. She won Channel 17’s Philly Hot List the #1 Dog Trainer of 36 contestants for 2014. Debbie has had nationally ranked obedience dogs, rally obedience dogs, agility dogs, and therapy dogs. Many of her dogs have been rescues. She is also certified to administer the American Kennel Club’s Canine Good Citizen test.
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www.dogdazecaninehairdesign.com November/December | 267-767-4205 | www.PHILLYFIT.com
PHILLYFIT | 39
NutritionallyFIT Product Review ~
Energy Products by John Paone
UPTIME energy tablets have been used for 30 years by successful athletes, executives, entrepreneurs, and other people with demanding jobs and high aspirations. Now UPTIME has been reborn with a refined product line and an entirely new brand. It delivers exactly what you need – energy and nutritional supplements – for those who want the fuel to succeed without having to resort to coffee, sugary energy drinks, or harshtasting shots. UPTIME Energy, Inc. 7930 Alabama Avenue Canoga Park, CA 91304 www.uptime.energy
L
ooking to increase its share of the projected $21.5 billion energy drink and shot market,* Uptime Energy Products has rebranded itself as a nutritious, “vegetarian-friendly,” alternative to the “sugary” and “harsh-tasting” choices currently available. Based in Canoga Park, CA, UPTIME products can be purchased nationwide in natural food and convenience stores, GNC, and online at www.uptime.energy. But keep an eye out for them. If you saw the tablets on a store shelf you might walk right past them. Their non-discript appearance – the red/white “maxium” blend and the blue/ white “original” – doesn’t do justice to the product inside. The original blend, according to the company, contains ingredients like spirulina blue green algae, ginkgo biloba, ginseng and coenzyme Q10 with just a touch of caffeine. A rcommended 3-tablet dosage (1 tablet for each 50 lbs. of body weight) also contains 100% daily value of vitamins and minerals including thiamin, riboflavin, niacin, vitamin B6 and B12 and folate. There is also immune-supporting vitamin C, calcium for bone health and chromium. The maximum blend contains 45% of the daily value of calcium, 38% magnesium, and 100% zinc in addition to royal jelly, 5-HTP, coenzyme Q10 and lutein, according to the company. There is also caffeine, green tea extract, and additional natural ingredients such as ginseng, cayenne, kola nut, guarana and other seeds, roots, berries and mushrooms. The recommended dosage for the maximum blend is up to 1 tablet for each 100 lbs. of body weight. Since I weigh 245lbs. I took the maximum blend, and found Uptime to be an effective energy source to get me through my post-lunch afternoon at work. I took the
tablets around 10:30am (about half way between breakfast and lunch) for 2 weeks, and noticed a boost in mental focus the very first day. The effects happened quickly, and lasted through the end of the workday. I found I didn’t need coffee or other energy drinks/ shots to get me through as I normally would. For my evening workouts I tried the Uptime energy drinks. I typically use pre-workout powders because I like the over-all body “burn” and “amped” feeling I get with them. The Uptime energy drinks, like the tablets, were much more subtle in their effect. They come in upscale packaging – regular in a black metalic bottle; sugar-free in white metalic – and both deliver a tangy, citrusy flavor that was refreshing when chilled. Again, like with the tablets, there was a noticeable increase in mental clarity and focus, however the “up time” did not seem to last as long as with the tablets. I also didn’t feel as though they helped me work out longer in the weight room or with more intensity. Overall, the Uptime Energy products deliver on what they promise, “energy and nutritional supplements – for those who want the fuel to succeed without having to resort to coffee, sugary energy drinks, or harsh-tasting shots.” ~~~ John Paone is a high school teacher, direct sales marketer, freelance graphic designer, and amateur baseball player, who relies “on good, quality nutritional supplments to get me through every day!” A graduate of Shippensburg Univ. of PA (BA, Journalism), and Holy Family Univ. (MBA), he is currently working towards an M.Ed. in Career and Technical Education/ Industrial Education, at Temple University.
*Energy Drinks and Shots: U.S. Market Trends, Jan 29, 2013, 137 Pages - Pub ID: LA4873762. http:// www.packagedfacts.com/Energy-Drinks-Shots-7124908/ 40 | PHILLYFIT
www.PHILLYFIT.com | 267-767-4205 | November/December
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November/December | 267-767-4205 | www.PHILLYFIT.com
PHILLYFIT | 41
calendar of events
NOV/DEC PLACE YOUR CALENDAR LISTING BOXED LISTINGS FOR ONLY $75 CALL 267-767-4205
NOV. 8
NOV. 26
DEC. 5
Cardinal Run for Fun
Toss Your Turkey 5K
Reindeer Run
NOV. 1
5K and 1-mile walk/run. Time: Registration 1pm; race 2pm Place: Rustin High School, 1100 Shiloh Rd., West Chester, PA Phone: (610) 368-9138 Web: school.stmax.org.2.ecatholicchurches.com
Phoenixville YMCA Fun Run
Philadelphia Ouch! Race
5K and 1-mile fun run. Time: Registration 8:30am; race 10am Place: 400 E. Pothouse Rd., Phoenixville, PA Phone: (610) 933-5861, ext. 5749
NOV. 7 Trenton Half Marathon
Half marathon, 10K, 5K, and Kidsí Run. Time: 8am Place: 1 Thunder Rd., Trenton, NJ Phone: (215) 295-1133, ext. 105 Web: www.trentonhalf.com
Mustang 5K
Time: Registration 7:30am; race 8:30am Place: 340 Dekalb Pike, Blue Bell, PA Phone: (215) 641-6519 Web: www.mc3.edu/5k-race
Trinity Berwyn 5K Run/Walk
Time: Registration 7:45am; race 9am Place: Trinity Presbyterian Church, 640 Berwyn Ave., Berwyn, PA Phone: (610) 644-0932 Web: berwyntrinity5k.org
10K, 5K run/walk, and 1-mile walk. Time: Registration 6:30am; race 7:30am Place: Wissahickon Park, 129 Forbidden Dr., Philadelphia, PA Phone: (610) 405-0843 Web: www.ouchrace.com
NOV. 14 Woodlands Gobble Wobble
5K through the Woodlands Cemetery and estate. Time: Registration 9am; race 10am Place: 4000 Woodland Ave., Philadelphia, PA Phone: (215) 386-2181
C.W. Henry School Turkey Trot
5K and 1-mile walk. Time: Registration 7:30am; race 8:30am Place: 601 Carpenter Lane, Philadelphia, PA Phone: (215) 951-4006
Chilly Trail Run 5K
5K and 1-mile walk. Time: Registration 7:30am; race 9am Place: 445 Manor Ave., Downingtow, PA Phone: (610) 368-3787 Web: https://secondwind.webconnex.com/CMMD
Time: Registration 7:45am; race 9am Place: Community Park at Haverford Reserve, 9000 Parkview Dr., Haverford, PA Phone: (484) 380-2730 Web: apm.activecommunities. com/haverfordtwprec/Activity_ Search?txtActivitySearch=chi
Run to Bring Hope Home
FOP Lodge 5 Survivors’ 5K
Team CMMD 5K, This Run’s Personal
5K and 1-mile run/walk. Time: Registration 7:30am; 1-mile run/walk 8:30am; race 9am Place: Exton Trailhead, Church Farm Lane, Exton, PA Phone: (610) 423-6507 Web: bringinghopehome.org
VE Blitz 2nd Annual 5K
Time: Registration 3pm; race 4pm Place: Warminster Road, Warminster, PA Phone: (215) 840-6457 Web: https://www.webscorer.com/ register?raceid=50941
Green Ribbon Trail Race
5 miles. Time: Registration 8am; race 9am Place: Upper Gwynedd Township Park, 1 Parkside Dr., North Wales, PA Phone: (215) 646-8866 Web: www.wvwa.org/trailrace
Panther Pajama Run & Pancake Breakfast
5K, walk, and kid’s race. Time: Registration 8am; race 9am. Free Pancake Breakfast in Middle School Cafeteria 9:30-11am, and WSSD Wellness Fair 10am-2pm. Place: George King Stadium; 200 S. Providence Rd., Wallingford, PA Phone: (215) 514-9203 Web: supportwssd.org
B4U 5K
Time: Registration 7:30am; race 8am Place: Huntingdon Valley Presbyterian Church, 2364 Huntingdon Pike, Huntingdon Valley, PA Phone: (267) 847-8233 Penn Homecoming 5K Time: Registration 7am; race 8am Place: Shoemaker Green, Philadelphia, PA Phone: (215) 746-7127
42 | PHILLYFIT
Time: Registration 8:30am; race 10am Place 8501 State Rd., Philadelphia, PA Phone: (215) 685-8086
NOV. 15 WALK/RUN (5K) WITH THE LAKOTA INDIANS Sponsored by ARROWS, a Yardley, PAbased 501(C)3
Time: Registration 7:15am; race 8:30am Place: 101 College Dr., Pottstown, PA Phone: (484) 744-9191 Web: pgsd.org
Action Potential Turkey Trot 5K and 1-mile walk. Time: Registration 7:30am; race 9am Place: Garnet Valley High School, 552 Smithbridge Rd., Glen Mills, PA Phone: (484) 841-6154 Web: www.gvturkeytrot.com
Abington YMCA Gobble Wobble 5K and 2-mile walk. Time: 9am Place: 1073 Old York Rd., Philadelphia, PA Phone: (215) 884-9622, ext. 1840 Web: gw5k.com
Customers Bank/BCRR Thanksgiving Day 5-Miler
5-Miler and 1-mile fun run. Time: Registration 7:45am; race 9am Place: Summit Square Shopping Center, Langhorne, PA Phone: (215) 750-8461 Web: https://runsignup. com/Race/PA/Langhorne/ CustomersBankBCRRThanksgivingDay5Miler
NOV. 28 St. Bernadette Turkey Trot
5K and 1-mile Family Fun Walk. Time: Registration 7:30am; race 9am Place: Bond & Harper Avenues, Drexel Hill, PA Phone: (610) 888-2678 Web: www.st-bernadette.org/7th-annual-turkey-trot
Cardinal Foley School Turkey Trot 5K and 1.2-mile Family Fun Walk Time: Registration 8am; race 9am Place: Annunciation BVM Parish Hall, 401 Brookline Blvd., Havertown, PA Phone: (484) 614-2415
5K and Family Fun Walk Time: Registration 7am; race 8am Place: Lansdowne YMCA, 2110 Garrett Rd., Lansdowne, PA Phone: (610) 259-1661, ext. 3041 Web: www.cyedc.org
DEC. 6 Rachel’s Helping Hands 5K
5K and 1-mile Family Fun Walk. Time: Registration 7:15am; race 9am Place: Wilson Farm Park, 500 Lee Rd., Wayne, PA Phone: (484) 686-5711 Web: https://www. therachelpastercancerfoundation.org/rally-forrachels-helping-hands-5k-family-fun-walk/
Ridley United Soccer Club Mud, Sweat, & Cheers Challenge 5K Obstacle Course Trail Run. Time: Registration 10am; race 11am Place: Blackrock Park, Michigan Avenue & Blackrock Road, Swarthmore, PA Phone: (610) 586-3663 Web: http://www.facebook.com/RUSC5K
DEC. 13 Freezer 5K
5K and 1-mile walk. Time: Registration 8:30am; race 10am Place: 411 Babylon Rd., Horsham, PA Phone: (215) 672-6913 Web: www.freezer5k.com
Reindeer Romp 5K
Time: 3:30pm Place: Oakmont School, Darby & Eagle Roads, Havertown, PA Phone: (610) 449 5037 Web: www.reindeerromp.org
Burn Off the Bird 5K
Time: Registration 7:30am; race 9am Place: 400 Franklin Ave., Phoenixville, PA Phone: (484) 919-8434 Web: https://secondwind.webconnex.com/ BurnOffTheBird
Other honored participants:
HW Boxing champ LARRY HOLMES & ARSHAY COOPER, author of Sugar Water
Time: 1:30-4:00 pm Where: Tyler State Park, Newtown, PA. GPS: 10-12 Stable Mill Road, Richboro, PA 18954 (enter off of Route 332 onto No. 1 Lane Trail) Registration fee: $20.00/adult. $10.00/13 and under, students, groups of 5 or more who are not family, or seniors. Families (capped): $60.00. Registration forms, flyer & other info available at: http://www.arrows4americanindians.org Phone: 267-808-0809 email: arrows4americanindians@gmail.com
NOV. 21 Towamencin Turkey Trot
5K walk/run. Registration closes Nov. 15. Time: 9am Place: 2225 Bustard Rd., Lansdale, PA Phone: (240) 210-5682 Web: towamencin.org
www.PHILLYFIT.com | 267-767-4205 | November/December
The 6th PHILLYFIT
Weekend Wellness Retreat
Coming to CENTER CITY next! Friday, Jan. 8 (8 a.m.) - Sunday, Jan. 10 (2 p.m.)
Buy your loved one the holiday gift they will appreciate — a ticket to a weekend packed with nothing but Health, Fitness and Fun! Ideal for men and women, it will be a gift that will be remembered (and used) forever! • Two workouts per day! • Long walks through the prettiest parts of the city and along the water fronts. • Healing sessions such as REIKI, REFLEXOLOGY, MASSAGE, FACIALS, and ESSENTIAL OILS. • All healthy meals that even the pickiest of eaters will rave over! • Healthy teaching seminars • New friendships with like-minded people!
$
750/pp
Includes all meals, workouts, room & modalities! (a $1,500 value!)
Email or call for details:
267-767-4205 Jami@phillyFIT.com
These events, through testimonies from previous attendees, are proven to be life changing.
Photos from our October, 2015, Retreat at Icona Resorts, NJ.
Bryn Mawr Facial Aesthetics Center
by John J.W. Lee, MD, FACS
Non-surgical Services: Expert Facial Injector (Diamond level provider- TOP 3%) *Dr. Lee is an expert injector specializing in difficult areas - experience the
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Picture of the month: before
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Holiday Voluma Special ~ purchase 2 syringes of Voluma for $1500, receive 1 syringe Juvederm complimentary ($600-$700 value)! (expires 12/30/2015; can not be combined w/any other offers; limit 1 per patient; NEW patients only)
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Upper eyelids blepharoplasty to remove excess upper lids skin
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Eyelid muscle surgery to allow eyelid to open wider for better vision (medical) or sense of alertness (cosmetic)
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Browlift surgery to help with the “hooded” brow appearance; Dr. Lee created a method that is less invasive and has minimal recovery
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Double eyelids/crease fixation to fixate eyelid skin to the eyelid muscle to create a larger more open eye shape.
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Reconstructive Eyelid/Brow surgery performed after cancer removal and trauma
Patie t was concerned about her tired and sad appearance. She wanted her best facial feature back - her beautiful big eyes. With minimal recovery she achieved this with the following procedure: 1) Dr. Lee’s minimally invasive brow lift; 2) upper eyelids excessive skin removal; 3) Voluma filler to lower lids/cheeks; 4) Botox to forehead 5) SkinMedica Vitalize chemical peel for overall skin rejuvenation
Dr. Lee is an oculoplastic surgeon- specializing in performing cosmetic & reconstructive eyelids & brow lift surgeries. Dr. Lee utilizes his extensive training, which includes an ASOPRS fellowship at the distinguished Wills Eye Hospital. He performs cosmetic eyelids/brow procedures and addresses medical issues such as ptosis (weakness of eyelid muscle), obstructed tear ducts and reconstruction of eyelids after trauma or skin cancer removal. While performing thousands of eyelids & brow lift surgeries, Dr. Lee has honed his surgical skills and evolved his surgical techniques. Patients have traveled from all across the country and also from Europe, Asia, South America & Canada to seek his surgical expertise. So trust your most valuable asset - your eyes to a surgeon who is an expert in this field.
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