March 2021 by phillyfit

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PhillyFIT Magazine is part of Jalynn Concepts, LLC. based out of Southampton, PA. We are a bimonthly magazine serving Bucks, Montgomery and Philadelphia Counties since 2004. We are also a marketing services company for local businesses. Contact us a 267-767-4205 / jami@ phillyfit.com

Letters to the Publisher

PUBLISHER/OWNER JAMI APPENZELLER

Relieving Low Back

EDITORIAL HEATHER HOEHN, JOHN BEELER

Why Lifting Heavy Matters

ADVERTISING FAITH LAROSSE JAMI APPENZELLER

7 reasons to Up Your Protein

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Reasons to UP Your Protein By Dr. Arianne Missimer

e don’t simply eat for protein. We eat for amino acids. This can be a very controversial nutrient especially as it relates to animal-based versus plant-based protein. Not only does protein help build new cells, repair old cells, and keep our muscles and bones strong, but it also keeps us satiated between meals to prevent us from overeating and having significant cravings. Your body needs 20 different amino acids to function properly. However, nine of those are essential amino acids, meaning that they are required from your diet. The amino acid is a building block of protein. This allows our body to function optimally especially as it relates to repair and recovery as well as immune health. The key sources of the amino acids are primarily your animal products like meat, poultry, eggs, and fish, as well as the plant-based protein, soy. Generally speaking, plant proteins do not have a complete amino-acid profile and they are higher in carbohydrates.

Now, let’s discuss seven different ways that protein is so important for your body. 1. HELPS WITH WEIGHT LOSS AND IMPROVES METABOLIC FUNCTION: One of the key ways it does this is by suppressing the hormone ghrelin, which is produced in the stomach and secreted by the pancreas and the small intestine. It also boosts Peptide YY, which is a hormone that makes you feel full. This can help with cravings, late-night snacking, and eating too much throughout the day. In addition to that, protein has a higher thermic effect of food, which is 25 to 35 percent versus fats and carbs which is five to 15 percent, so that means that you’re burning more calories overall by eating more protein sources.

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At every meal and snack, have a good high-quality source of protein. This means we are aiming for a full profile of nine essential amino acids. That’s primarily going to come from your animal proteins, hormone-free, organic, and grass-fed of course.

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2. INCREASES MUSCLE MASS AND STRENGTH It does this in two ways. One is that it increases glucagon, a hormone produced by the pancreas, which is important for fat mobilization. The second is that it increases insulin-like growth factor 1 (IGF-1), which is an anabolic hormone that is necessary for muscle growth. Therefore, it is very important that if you are doing a strength-training routine of any kind that you make sure that you’re eating enough protein. It’s also really important to make sure that if you are in weight-loss mode that you are consuming more protein because your protein needs are higher to preserve that lean body mass. 3. IMPROVES BONE HEALTH Despite what some unwarranted research states, protein helps with improving the structural matrix of the bones, helps with increasing urinary calcium, increases your intestinal calcium absorption, and increases the IGF-1. 4. LOWERS YOUR CARDIOVASCULAR RISK Not only can it lower blood pressure by reducing the systolic number, but it can also lower your LDL cholesterol and triglycerides. If you are at current risk for cardiometabolic risk factors, or you have a family history of heart disease, I would highly suggest that you incorporate protein into your diet. 5. HELPS TO HEAL OUR BODY Protein is necessary to help fight bacterial and viral infections. It is a vital part of our immune system cells, for example, antibodies. We need protein to make antibodies. So, if you are lacking in protein, you can feel weakness, fatigue, and apathy, and have poor immunity.

Now you know all of the amazing benefits of protein. It can help with weight loss and fat mobilization, increasing muscle strength, helping your body recover from injury, helping your body prevent and recover from viral and bacterial infections, lowering your cardiovascular risk, and improving your immune system.

What is the appropriate amount and when should I eat protein? For women, 20 to 30 grams of protein is recommended every meal (approximately four to five hours). For males, it is suggested to have 40 to 60 grams every few hours. Most people get about 15 percent of their calories coming from protein, but really, we need 25 to 30 percent. It is easy to think of it this way. At every meal and snack, have a good high-quality source of protein. This means we are aiming for a full profile of nine essential amino acids. That’s primarily going to come from your animal proteins, hormone-free, organic, and grassfed of course. Soy, a plant-based form, contains the essential amino acids. You can as a vegetarian or vegan consume enough protein. However, you just need to plan extensively to make sure that you’re getting enough protein and not focusing so much on the carbohydrate sources. Hopefully, this will help you and your meal planning. Use the KISS principle (keep it stupid simple). Consume a protein, a healthy fat, and a fiber source with every meal and snack and you’ll be sure to get enough protein in.

Arianne Missimer, DPT, RD, CSCS, RYT is founder and owner of the Movement Paradigm, www.themovementparadigm.com.

6. HELPS TO HEAL YOUR BODY AFTER INJURY Oftentimes our protein needs are even higher after an injury to help with all the things I just mentioned. Remember, protein is the main building block of our tissues and organs. Even as we age and we develop things like sarcopenia, a loss of muscle mass, optimal protein intake coupled with physical activity, especially weight-bearing activity, is critical to prevent that. 7. VITAL FOR HORMONE HEALTH Protein is needed for the vital processes of synthesizing hormones and neurotransmitters, our chemical messengers. 8|

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expect. They are not robots; they are not perfect. But they are perfect to me, and hopefully after reading this story, a growing number of others. Maybe if we could open our minds to trust and love one another in human relationships, the way animals do for us, what a better place the world would be. Reimagine this world, with this kind of sentiment within us. We were given animals to add to our families as a gift, a perk to life, and I believe they are here to teach us love, trust and loyalty. THE RIGHT WAY. THE FOREVER WAY. I’m on to something, right? Don’t get me wrong, I am not saying that therapists and life coaches are not able to help us flawed humans. But dammit, if everyone knew what I knew about animal love, maybe they would save a bit of time and money trying to find a human to teach him or her!

The TAIL Wags Both Ways

Best Friends Bailey and Stella

PUBLISHER’S PAGE

Animal Instincts

et your mind out of the gutter; this isn’t one of the sexiest Pub Pages that I have written, but maybe one of my personal favs (or favorite topics anyway). This is about “The Freakish Foster Fail” that led to a Surprisingly Serendipitous Solution. I was casually chatting with a friend yesterday and man, I wished I could’ve captured the words on my iPhone because our conversation was the highlight 10 |

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of my day! We discovered we both have this perfectly underscored passion for furry things that breathe. Yes, they pant, poop, and need maintenance too, but they are the epitome of LOVE. Basically, my pal and I were talking about this: As humans, we are intrinsically wired to feel superior to animals. We tenaciously teach and train them to be the way we want them to be, right? But I believe that G-d sent them to us for a purpose, (more than something to control) that is beyond what some people www.PHILLYFIT.com | 267-767-4205

It is obvious. Animals such as dogs and horses get us off the couch for a walk or a ride, and are great for our physical health. In fact, if you are like me, needing to walk six (dogs), you’re getting in more steps than the average goal of ten thousand per day! But take a serious look at the mental and emotional side of having and loving your pet: • Animals don’t understand the notion of betrayal. Unfortunately, they go back for more and more and more, ever optimistic that their owner will eventually respect and love them unconditionally. • Animals exhibit affection until the very end. They don’t get to decide who should be their forever-owner. • Animals don’t lie or cheat. The worst they’ll do is sneak a delicious meatball from your plate or accidentally pee on your carpet. See what I mean? If that was the worst offense that humans did to each other, there’s no doubt that our world would be happily harmonious with FAR fewer break-ups! Oftentimes, a growl, escalating to a nip/bite, is a sign that humans are not realizing or learning a dog’s language, fears or insecurities. Yes, it takes time. There is PHILLYFIT

not usually that instant gratification that humans seem to expect with animals. When it comes to blending a dog into your home, just remember: there are these scary, little noisy things called children, as well as other pets of all sizes and species whom your newly acquired pet needs a chance to learn about. But, if done with a proper “slow intro” (as it’s called), we can set them up for success, rather than failure. Give them their spot in our life – to TEACH US! Perhaps gained also is that we teach kids, our spouses, neighbors, friends, and ourselves the very definition of communication. My personal practice of rescuing is not like many other typical rescue missions I have found. I volunteered at WAGS Animal Rescue and fell in love with fostering dogs for them. I hopped in and helped a few times when a “transport” arrived. About fifty dogs or so would be trucked from down South to the Bucks County area to be fostered and adopted. It pained me to watch one by one, a terrified, lost, broken, and deflated dog be unloaded from the truck, crate by crate. They

each had undertaken a long journey that had left them with little more than pee and poop crusted under their paws by now. Yet, they are trusting us that what is to come will be better than what has been. Each of these experiences was a crazy whirlwind – both emotionally and physically draining. But who could resist being around positive, loving people who stop at nothing to save dogs? Well, I knew I had to be part of that, the animal-rescue world, in some shape or form. It’s just in my DNA and always has been, always will be. And those who know me “get it” and expect it. Pull up in my driveway and you get a quick reminder if you forgot. “The crew” is a unique welcome and I dare anyone with anything but good intentions to try to approach my front door. To me, it’s a chorus, a symphony of sounds. But I understand to most, it’s likely noisy, annoying, and maybe terrifying. Six barks, some with no doubt a Southern twang, they are beautifully individual and expressing their love and protection of their new and forever home. Give them

a chance: you’ll fall in love with them maybe as much as they will love you. Back to the animal-rescue world and what I learned. Unfortunately, a hideous and ominous reality exists that looks like this: dogs are often either found roaming, perhaps neglected, abused, or abandoned, or just owner-surrendered (dumped!) at shelters for whatever reason. It’s absolutely devastating and traumatizing to witness, not to mention hell on the animals. They are often near the end of their rope: unkempt, shaken, and visibly forlorn. Many kennels are eerily loud and pretty scary, not to mention ghastly to animals who have no clue about what’s happening around them. Shelters do their best, but “overwhelmed” is a word that understates reality. Covid-19 has made the situation even worse! Some animals are made available to the public if deemed “adoptable.” But then there are the “others,” who are viewed as too old, too aggressive, not “dog-friendly,” or not adoptable in their condition. Sigh. This is where most of my family dogs have come from. They were saved by the bell – a rescue stepped up,

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took my dogs, and gave them a chance to a new life. You see, rescues scramble to “pull” dogs that they want to take on within their organization and efforts, in hopes of saving them. The lucky rescues have amazing foster families that then take the dogs in and help start the decompression phase, helping sad canines relearn concepts of trust and love. During this journey, potential adopters are introduced to the foster dogs and eventually a match is made. Great – I love and support it and it works! Sadly, however, remember that there exists a very gray area embedded in this process – a morbid, blackhat practice in which a dog housed in a kennel gets “labeled.” There are kill shelters and no-kill shelters. This means that the dog’s fate is grim, especially if it was dropped off at a kill shelter. The dog could be euthanized due to medical or behavioral issues or worse, simply from overcrowding. No room and too many dumps that week are two things I can’t stand to hear! It’s a circumstantial situation. Then, the mad rush to find a rescue to “pull” this particular animal commences. Often, the rescues need to locate additional prospects available for foster, as all the ones they have are already on overload with other fosters they are tending to, or a certain dog needs an appropriate owner who can “handle” this type of animal in need. Unfortunately, by the time the rescue is matched with an appropriate foster, it’s too late – the dog has already been put down, and precious, borrowed time has expired. Can you imagine if this practice was normalized for people? OMG! I have a sensitive spot for this savedin-the-nick-of time scenario. Astonishingly, it nearly happened to my beloved girl, Stella, my undeniable soul mate. I’ve had this gorgeous Pit Bull for a year now, and I’m still deeply rattled when I think about the idea that she was being put down the very day that I was asked to pick her up for a rescue. All I can say is that the stars lined up, and it was love at first sight – NOT bite as they had warned me it would be. All she needed was to get the heck out of the shelter and feel true security and affection. 12 |

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Savannah and Ghosty

Jami and Gomer

Darion and Stella

Derek and Bad Betty

Together, we worked through the challenging early days and never looked back. I was marked as her official foster mom, but admittedly I was a complete foster FAIL. I adopted Stella and she joined my family instead. I couldn’t part with her, or she with me. Period. So we remained attached at the hip – um, do dogs have hips? Another of my girls, Sweet Pea, lived six long years in a no-kill shelter. She was kept alive, but she sort of fell through the circumstantial cracks. No walks, no grass, no human touch, and no baths, because she wouldn’t allow them from the caring humans who rescued her. The shelter handlers loved and adored her (and all of their dogs), but the facility is constantly overwhelmed. Honestly, the difficult ones are not a priority as there are only so many hours in a day. No rescues took on Sweet Pea. Prospects came and went. All it took for me was overhearing a caregiver say, “Oh, yeah, Sweet Pea: she is one that will likely live out her entire life and final days here at the kennel; no one will take her.” In true Jami fashion, I couldn’t get my hands on that precious baby fast enough. My exact words were, “Find a way to get her into a crate and I will do the rest.” About three weeks later, BAM – I got the call. Handlers indeed managed to www.PHILLYFIT.com | 267-767-4205

Jami and Hopey

Jami with Bailey and Dixie

get her lovingly confined to a crate and into a car. They were delivering her from Georgia and she’d be here in a few hours! WOOT-WOOT! Soon I’d be in doggie-mama heaven again. And yes, I am in love once more – deeply.

Reciprocal Adoration Day and Night These days I wake up extra early and have my coffee with all six dogs by the fire. Oh, and did I mention that we all sleep in bed together? I swear they are all creatures of habit. Everyone has his or her exact spot – I’m talkin’ precise latitude and longitude positioning. It’s absolutely precious. And they all “take a ride” with me every day too to run my errands, if even for a brief one. They don’t care! They just want to be included. Lately, they have been delivering PhillyFIT Magazines with me: anyone drive for a living? Try bringing your buddy (or buddies in my case) with you. It takes your day to a whole new (wonderful) level! The funny thing is, I haven’t saved them. They have saved me – each and every one, all the time. “Jami, you’re an animal angel,” I often hear. “No, they are the angels,” I reply, “I am just the smart one that recognizes an angel when I see one.” Animals on the couch? Yes! Or maybe just pick the couch that they are PHILLYFIT

allowed on if that is the case. A couch can be cleaned; who cares! (Shameless plug real quick: hire my son Darion; he does amazing couch rehabbing with his detail business, thank G-D!) Friday nights here are a sight for sore eyes. I swear the animals really do watch movies too! Blankets are not needed as the dogs provide all the warmth I need over my legs! When any one of us is having a bad moment, albeit rare around these dogs, the entire crew is “on it” and whomever is feeling “off” is cured quickly with endless licks and kisses that no human could ever pull off with such success. These animals are natural healers, so I can totally get behind therapy dogs. Whether they have an official certificate or not, they are all therapy dogs. Con-

versely, the dogs should have certified therapy humans! There should be such a class! Hmmm. Another business venture idea? (grin).

Bottom Line? One man’s trash truly is another’s treasure. To me, mangy mongrels are actually diamonds waiting to be polished. Think about the animals (okay, and maybe people) that you might have unknowingly overlooked in 2020. Do they deserve a second chance? Should you pick up the phone and check in with an old friend or relative and not just fire off an email? Does Buster deserve a new squeaky toy? What other things in your life have you rescued? What could you be doing better in the way of volun-

teering, providing the needy with hope? Helping food-insecure families? What can you do to safely reach out to those who might need an extra pair of hands during these unprecedented times? Animal adoption isn’t the only way that we can show real care and love. Does your elderly neighbor have some things around the home in need of handyman repair? Have other ideas? Do you have a unique story? Share it with me at jami@phillyfit.com. I’d love to hear about it and I bet many readers would too. Love and Bones,

Jami

LETTERS TO THE PUBLISHER Wahooo. To my delight, I picked up the January edition of PhillyFit at the Wawa in Souderton, PA. I have missed it!!! GLAD you’re back, hopefully to stay! The last issue on the shelf! John A. Taylor

Phillyfit! Now that’s an impressive publication! Kimberly Horner

Hi Jami,

I have been reading your magazine for years and follow Jami on Facebook to keep up with everything!

I loved the way how the article on Dr. Bhavna (ZUMBA) turned out!

Steve Yudis

Dr. Bhavna posted on her Facebook page the article and she had a huge response from her Facebook friends (over 150 so far loved the story)! Lisa Mele

Thank you!

Jami, I read PHILLYFIT from cover to cover and I wanted to acknowledge your accomplishment. Most people get inspired AS evidence, you also do the preparation. IT’S NEVER THE IDEA IT’S ALWAYS THE EXECUTION. Well done is better than well said All the best, Gary BarBera

This is my mom,

Cool flip through with magazine! Nice layout and edition with Great content and read! my co-pilot, lov ing PhillyFIT M agazine too!”

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I got my copy of PhillyFIT Magazine, looks awesome as usual, loving the inspiring articles. Your personal story, (Publisher’s Page) looks great! Very honest and special, you did it again Jami, you’re a misunderstood genius! Everything in the magazine is encouraging and perfect for these times. Thank you. Bruno McKelvey Jami, Jami, Your publisher’s article was so good. It spoke to my heart and soul. Thank you! Cheryl Lawrence Jami, I read your Publishers page... great stuff! I’m feeling the same way, attack 2021 and achieve some great goals! I’m impressed with the new look of the magazine. Looks like a national magazine. Thanks for letting me be a part of it! Fernando Paredes

Gendy FitnessJami, www.PHILLYFIT.com | 267-767-4205

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Simple Ways to Relieve Low Back Pain By Nita Keesler

ches and stiffness are not always a matter of “aging.” They can be brought on by daily habits, posture, and repetitive movement. Holding any position for extended periods is not a natural state for our bodies. We are designed to move in a variety of ways. Whether at a computer, in a car, on a bus or plane, dining, watching television, during other leisure activities, or in waiting rooms, many find themselves sitting most of the day.

Prolonged sitting, especially with improper posture, creates a cumulative detrimental effect on our low back: • Tension or strain in muscles and connective tissue and compression on intervertebral discs. • Increased pain, fatigue, and potentially greater injury than physical activities. To help alleviate and prevent back pain when in a seated position, be sure to sit on your “Sits bones.” Our Sits bones (ischium) are strong and sturdy. They’re designed to hold up the weight of our 14 |

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upper body. Avoid rounding/slumping onto your tailbone/sacrum area. It is common, especially when tired or distracted, to curve our spine while we sit. If your spine is curved forward, first take a deep breath. Shift to bring the flesh of your glutes toward the back of your seat/tilting pelvis forward slightly. Your shoulders will naturally align. This will take some practice to begin to feel like a normal, natural, and energy efficient posture. Soon you’ll feel more energy and less strain in your body. Next, be sure your hips and knees are at 90-degree angles, and your feet flat on floor. If your legs are shorter you can use a block or other platform under your feet at your desk. Be sure not to lean only to one side.

Some additional suggestions: • Check the quality of your chair and car seat. Purchase a new office chair if needed. Many options are available to ensure proper back support. Further, a variety of carseat back supports can be used to achieve proper alignment. • Alternate between a seated desk and standing desk if possible. • Line up your PC monitor and keywww.PHILLYFIT.com | 267-767-4205

board to prevent torque, or twisting your spine. If you use a laptop, I recommend using it as a monitor. Raise it to a comfortable height for your neck. A wireless keyboard and mouse will help assist with proper body alignment. • Reverse the process – self-awareness is key. Notice your frequent postures and stretch in the opposite position. Generally, for prolonged sitting, stretch the chest, belly, and hamstrings twice as long as the back and quads. Even though we feel the pain in the back, all too often the back is being over-stretched by improper posture and prolonged sitting. (When in doubt, a professional posture assessment will give you the guidance for your individual needs). • Set a timer every 30-60 minutes and stretch/walk around for 1-2 minutes. By doing this, at the end of a typical workday you will have stretched 1020 minutes. • Additionally, at home or at the gym, stretch for a minimum of 10 minutes every day. When possible aim for 20 or 30 minutes along with gentle strengthening exercises. Stretch with the family, during a walk or while PHILLYFIT

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watching television. Some stretches can even be done in the grocery line without drawing attention to yourself! (For example, chest stretches.) Do the seated “cat-cow” pose in your chair. With hands on knees, breathe in and bring your chest forward. Breathe out and round your spine. Repeat 5-10 times. Do slow range-of-motion circles. Range-of-motion (ROM) exercises are wonderful to warm up muscles. They energize, help with joint mobility and relieve muscle tension. Make circles with your hips, legs, torso, and arms (if shoulder issues are present, lead with your bent elbow or shrug into small circles). Hydrate your body. Prevent some muscle tension/soreness by consuming adequate water. Use this equation as a guide: Drink about half of your body weight in ounces. For example, if you weigh 150 lbs., drink about 75 oz. of water. 5 deep belly breaths: Filling your belly like a balloon for a count of 5, hold 1-2 seconds, and release for a count of 5. You can add a deep shrug with your shoulders for extra tension release!

side. You can also do this seated. By investing a few moments each day to subtle shifts in our habits, we’ll reduce the chance of injury, increase our productivity, and have greater energy for the leisure activities we most enjoy.

Nia Keesler, LMT is with Back In Balance – Massage & Wellness, www. Back-In-Balance.MassageTherapy.com.

Hold these stretches 10-30 seconds: • Low back, seated: Lean your hands, then your forearms, over your knees. If this is comfortable, fold forward to touch your toes. • Hips, seated: Put one ankle over the opposite knee. Fold your body forward as above. If this is uncomfortable or not accessible, cross your ankles and lean forward, or use a block or box in front of your legs and rest “crossed” foot on the block, then lean forward. • Stand up and stretch your belly by placing your hands on your hips and pressing your hips forward. • Backward lunge to stretch a tight psoas/hip flexor. • Chest: Press your hands together to contract the chest muscles, then place hands on hips or clasp your hands comfortably behind your back. • Side stretch: With your feet hip-width apart, slide your right hand down your right leg while bringing your left hand overhead towards the right side. Repeat for other PHILLYFIT

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Back in Balance with Nita Keesler

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Why Lifting Heavy Matters… by Greg O’Brien

rogressive Overload, the idea of adding more volume to your workouts over time, is one of the most important principles in exercise. Any movement is always better than no movement, but the goal is always to get better week after week. While the idea of progressive overload is important in a workout, it’s just as important in your everyday life.

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The perfect workout routine doesn’t exist. Period. The ideal routine is the one that is going to keep you most consistent. I love lifting weights, always have, always will. Aside from just enjoyment of the activity, it also lines up with my goals and what I’m working to achieve. Just because it works for me, doesn’t mean it has to be your routine too. While I do believe there are tons of other benefits from lifting weights besides just getting stronger and looking better, and has a place in many routines, it may not be your number one priority. You may be trying to be a better runner, a better swimmer, or want to get outside and ride your bike. Just because you have a different goal doesn’t mean you don’t want to keep getting

better. Add more weight, do more reps, swim a faster lap, bike the longer route, take the longer walk, it’s all forms of progressive overload. Take it a little further now. Let’s say you are trying to move up in your company or even trying to start your own, attempting to build better daily habits, or you’re just trying to be more present in your daily life for your family and friends. Know what your goal is. Take it one day at a time and realize you don’t have to change the world overnight. Put in that extra half hour at work to get a little more done. Try to get that extra sleep at night. Drink a little more water this week. Whatever it is, don’t undervalue taking one or two steps at a time, and let it continue to build. Trust that getting 1% better every day adds up. Building slow and steady habits over time keeps it sustainable, and increases your chances of success in whatever you’re doing. Progressive overload. In a world where it is easy to get caught up in other people’s success, remember that you might only be looking at someone’s highlight reel. Don’t just focus on their end result, but instead

look at the daily habits it takes to get there. Never see it as something you can’t do. Realize the everyday steps you need to take to achieve it. Take a look at everything you’re doing, and realize what could be holding you back, and what needs to be done to move you forward. Look at your progress over the course of the entire week, not just day to day. Some days you will progress more than others, but it’s about the summation of progress over time. If you have an off day, or a day that didn’t move forward as much as you wanted, just set yourself up to move forward the next day. Progressive overload is a concept that can apply to so many different aspects of your life. Anything that you have done that grew and became successful required you to follow progression over a period of time. The same rules apply to you following a workout routine. Realize what you want to achieve and work backwards. Look at the small goals that you need to achieve each day, that will add up each week, until you hit your goal. It’s YOUR progress. If you’re 1% better today than you were yesterday, keep the momentum going, and you may be surprised at the outcome.

Greg O’Brien Personal Trainer OCB/NGA Men’s Physique Pro I have been a Personal Trainer for 14 years, and have worked with a wide demographic of ages, goals, and specific needs. I started G.O. Fitness where I offer in-home and online personal training. I am also a trainer at AFC Feasterville. I have two pro cards in natural organizations, OCB and NGA, in the Men’s Physique division. Fitness is my passion, and helping people is my goal. I want to be able to add as much value to people’s lives as I can without sacrificing what they enjoy. Your success is my success!

PHILLYFIT

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Ever wonder what setting up an IRA really can do for you and your family? A

ll these years of hearing about IRA’s (Individual Retirement Account) I never really understood much about them. I was having dinner with a high school friend that was back in town (Lives in FL now) and she was telling me she owes some federal taxes for 2020.

“

Derek, Savannah, Jami and Darion

Back to my friend, she is in the 24% tax bracket and she can buy an IRA. Individual Retirement Account, and invest $6,000. If she invests $6,000 in an IRA, she will get a tax deduction of 24% of $6,000 or $1,440. Hmm, sounds interesting so far. If she was over age 50, she could invest $7,000. This year, 2021 she is involved with a 401 K plan as she now qualifies for

“

She is a Family Lawyer. She was not involved in a pension plan for 2020. I was telling her about the pension plan I had at work and really had no clue what it was doing for me or what it could be doing, and that was all I had done so far for my future planning. I got a lesson from her that was invaluable, so I called a local finance guru that I know has been helping so many around my area. Figured someone that everyone uses locally was a good place to start furthering my education and potential interest.

I called a local finance guru that I know has been helping so many around my area. Figured someone that everyone uses locally was a good place to start furthering my education and potential interest. 18 |

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an employer sponsored plan. Depending on income, she can decide to also invest in an IRA, or Roth IRA. She had a prior 401 K plan at another job. She left that job, and she can now rollover her old 401 K plan into her own IRA. She is NOW an employee of a Law firm. This lead me to do the same…as I had just left my full time job of many years, and go back into business for myself. I made the call, was guided every step of the way (so easy) and now I feel super secure that I am investing in my future and now I understand what is really happening with my money! It’s actually EXCITING! Who knew? I’m trying to talk to my 33 year old and his wife about it too now. If she leaves that firm and opens her own Law Firm, she can open a SEP. Self Employed Pension Plan. She can invest up to 20% of net profit up to $57,000 per year. For 2020 Taxes, you can acquire a SEP or IRA, up to April 15, 2021. Let me know if you want me to put you in touch with with my finance guru, if you do business with him, he might even buy me a healthy lunch. All kidding aside, finally using a financial advisor has me pretty excited and of course, he would love to help you too. Call 267767-4205. Jami PHILLYFIT

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INTERVIEW WITH

TRES AGAVES W

e figured if we (PhillyFIT) are so fascinated by their products, maybe you would be too! Check it out:

Q: What makes Tres Agaves Margarita Mixes unique? Tres Agaves Margarita Mixers are 100% USDA Certified Organic and made with simple, all-natural ingredients. For example, the top selling Tres Agaves Organic Lime Margarita Mix is made with organic lime juice, organic agave nectar (all-natural sweetener), Vitamin C (all-natural preservative), and pure distilled California water. That’s it. Tres Agaves Organic Margarita Mixers are also low calorie, gluten free, vegan, and contain no High Fructose Corn Syrup (HFCS). Tres Agaves now comes in 4 flavors: Lime, Strawberry, Mango Chili, and Pineapple Ginger. Simply add Tres Agaves Organic Tequila for naturally delicious Organic Margaritas.

Q: What makes Tres Agaves Tequila unique? Tres Agaves Tequilas are 100% USDA Certified Organic and crafted with single source Blue Weber Agaves in Amatitán, Jalisco, Tequila Valley, Mexico, the true historic birthplace of Tequila. Tres Agaves Organic Blanco Tequila is unaged to allow the Tequila Valley “terroir” (sense of place factoring in micro climate, soil, water source, etc) and agave flavor to shine without the influence of wood. Tres Agaves Organic Reposado Tequila is aged 9 months in former Jack Daniels® barrels and Four 20 |

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Roses bourbon barrels. Tres Agaves Organic Añejo Tequila is aged 18 months exclusively in former Four Roses® bourbon barrels. Try Tres Agaves Organic Blanco or Reposado with Tres Agaves Organic Margarita Mixers and Tres Agaves Organic Añejo neat or in classic Old Fashioned or Manhattan cocktails.

Q: How long do Tres Agaves Organic Margarita Mixers last? Tres Agaves Organic Margarita Mixers stay fresh 18 months after bottling. Please check the expiration date on your individual bottle. Also, given the Organic nature of the product, please shake the bottle before serving (sediment at the bottom is common) and refrigerate after opening the bottle to extend freshness up to a week.

Q: Is Tres Agaves health conscious? Tres Agaves Organic Tequila & Mixers are made with 100% Blue Weber Agave. Agave is low in sugar and studies have shown potential health-boosting properties in the agave plant and its sugars, called agavins. Tres Agaves Organic Lime Margarita Mix only has 68 calories per 3oz serving and Tres Agaves Organic Tequila only has 64 calories per 1.5oz serving. Most importantly, Tres Agaves never adds any high fructose corn syrup (HFCS). Enjoy a delicious Tres Agaves Organic Margarita to reward yourself after a workout. Well, there you have it, and turns out they have some very interesting wines to tell us about in the next issue! Stay tuned….. www.PHILLYFIT.com | 267-767-4205

PHILLYFIT

Premier Orthopaedics | East Norriton

STRENGTH IN ACTION

Full-service orthopaedic care is close to home in Montgomery County. Our physicians, consistently named to Main Line Today’s annual Top Doctors list, offer expert treatment for a wide range of orthopaedic conditions:

Dennis McHugh, D.O.

Timothy Amann, D.O.

716 W. Germantown Pike East Norriton, PA 19403

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John Pasquella, D.O.

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Physical therapy services on site. Appointments available within 24 hours. Call 610-630-4414. premierortho.com

• Arthritis • Hip and knee pain • Hand pain and injuries • Foot and ankle pain • Fractures • Osteoporosis • Shoulder and elbow pain • Sports injuries

Interested in showcasing your business in our magazine? Advertising to a targeted market of interested enthusiasts has never been easier… Give us a call - we offer a special “bundle” advertising package that includes: Digital (website), print, social media and email campaigns for prices your going to love! Call 267-767-4205 or email jami@phillyfit.com for details.

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Philly virtual trainer Jen Kranjec, of Kranjec Health & Fitness, finds freedom with food, fitness, and body, and has recently decided to fulfill a lifelong desire to compete in bodybuilding. Victor Spaulding, Jr., 30, of Camden, NJ, works out at Blink Fitness in South Philly.

Jillian Bullock has been training in karate since she was 12 years old. She has two black belts, one in Tae Kwon Do and the other in Wing Chun. Jillian now trains in MMA and boxing. She utilizes her skills as a filmmaker and fight choreographer on movies. To keep in shape, Jillian, who hails from Philadelphia, also includes yoga, strength training, HIIT and kettlebells, which keeps her in tip-top shape.

Yoga instructor Jennifer Ranoia, 41, in the Peaceful Warrior Pose. Photo taken in Avalon, NJ.

Marty Smith of Feasterville, keeping fit his favorite way!

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Kieya Brewer, of Ardmore, PA, sporting her favorite shirt for her favorite workout program, FLIP FITNESS!

Who says being a mom will make you unfit? Donna Panarello, owner, and E-RYT instructor at Sun Tree Yoga Studio, dance teacher, and Realtor. “Never let your fears keep you from your dreams!”

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“I’m also a transformation speaker and mind-body-spirit coach with several certifications including vegan and plant based specialist, professional life coach, health and nutrition coach, psychology in human sexuality, and more. I love to teach people that they can live their best life and be healthy and fit no matter what their age.”

Captain (Bob Swaim) with five stokers who are friends. Photo taken in NYC for the 42-mile 5 Borough Ride, which happens on the first Sunday of May. There are usually 30,000 riders.

PHILLYFIT

Philly designer and model Nadia Neubert is licensed in instructing Zumba and BollyTrim, Mrs. South Asia International 2018, Mrs. Bollywood USA 2017, and certified in AED/CPR!

Tyler Kaufman of Everfresh Yoga prides himself in his mantra, “Do the right thing,” and stands up for what matters. “I love my family, yoga, and jiujitsu. I value health, equality, and independence.”

Careem Vaughan, 45, former natural pro bodybuilding champ. “This is my 17th year as a personal trainer servicing the Narberth area. My favorite hobbies that involve fitness are basketball, overall strength training with weights, and jogging!! I’m licensed through ACE and AAAI/ISMA keeping the fitness drive alive for many!!!”

Dina Klear of Warrington, PA, has “worked out at home every day for the last 30 years. Nothing exciting, LOL! But it works for me.”

Best Regards and stay well, Steve Yudis

Jenna L. Fisher, personal trainer and nutrition consultant: “From fitness enthusiast to certified trainer to studio owner. It doesn’t get easier. You just get stronger.” I am the owner of T&N Fitness Studio in South Philly - a women’s fitness boutique where we’ve shown hundreds of women how to properly lift weights without feeling that gymtimidation fear. I only started to truly care about my health 8 years ago and that’s when I became passionate about health and fitness. It was only 4 years ago when I changed my career from marketing to becoming a business owner.

“Life is movement.” Arianne Missimer, 40, from Downingtown, PA, is a physical therapist, registered dietitian, yoga teacher, and mindfulness educator. She is also the owner of Movement Paradigm in Downingtown.

Sherry and John Connor, owners of North Penn Boxing & Kickboxing in Lansdale and Amerikick North Penn, a Kenpo Karate Martial Arts School in Lansdale. Sherry holds a Second Degree Black Belt in Kenpo Karate and recently placed 1st in the 2020 NASKA World Champion Competition for female black-belt sparring skills challenge, age 18+. “Boxing isn’t what you do. It’s WHO you are. You do not choose boxing. Boxing chooses you!”

PHILLYFIT

“Nothing has stopped me from achieving my fitness goals, I am 58 years old and have weathered through this pandemic by just sticking to the “basics” in my makeshift garage gym.”

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2020 The Year of the Pivot

in the Fitness Business

By Martin McLoughlin

020 will go down in history as one of the most challenging years of our lives, professionally and emotionally, in a generation. Covid-19 has changed the world we live in, literally overnight. There has been sickness, struggle, anger, and sadly a great loss of life. Life, however, must go on for our nation and our economy. Businesses everywhere have been impacted by closures, restrictions, and consumer fear. Many businesses are now gone, and many of the remaining business owners’ hopes and dreams may have been lost forever. Some entrepreneurs, however, have found a way to come out of the pandemic 24 |

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stronger than they went in. How did they do this? It was, and always is, accomplished by the ability to “pivot” and make something out of nothing. Forbes defines the pivot as “fundamentally changing the direction of a business when you realize the current products or services aren’t meeting the needs of the market. The main goal of a pivot is to help a company improve revenue or survive in the market, but the way you pivot your business can make all the difference.” The fitness industry, like the restaurant industry, was hit particularly hard and is still struggling. Here in Pennsylvania, last March, Governor Wolf shut down gyms, as did Governor Murphy www.PHILLYFIT.com | 267-767-4205

in New Jersey. Some businesses simply ignored that directive and remained open, but the vast majority cooperated with government officials for the safety of their community and to help flatten the curve. Those who stayed open did not have to pivot; they kept going on, business as usual. The others worked feverishly to create online platforms, training and instructing virtually and becoming Zoom experts in hours or days. Many of those businesses that decided to adapt and change on the fly are more successful now than ever. We were one of the businesses that rolled the dice on how to pivot and adapt. I can assure you that besides when I started my business 21 years ago, I was never as scared and insecure about my decisions. The alternative of losing my dream was PHILLYFIT

unthinkable. I am happy to say I am still here and growing faster than ever. Over the years, I have changed my business operations more times than I can count, so this pivot came very naturally. I think that the covid situation is not going anywhere for quite some time, possibly for years. Every type of business will have several more “pivot points” to come, but pandemic or not, changing things up works! Restaurant menus change seasonally, gyms buy new equipment, and new group classes are created all the time. That is how businesses keep people interested in coming back through the doors. That is how we grow and change with the times. If you do not experiment with change in your business operations, you run the risk of having a very high turnover rate. If you practice business change PHILLYFIT

throughout the year (and your career), when the need to pivot occurs you will be more confident and therefore should ultimately make better decisions. We as fitness-business owners are faced with new business models and franchises opening up close to our locations every year. These new facilities bring fresh, powerful ideas to the landscape. It is those new flavors that tend to take business away from those businesses that have resisted change. Once the struggle begins, such as paying the bills to keep all operating costs covered, it is hard to swim out of that whirlpool. Regarding the tragedy as we have all experienced over the past year, I believe it has made us stronger. Organically grown businesses will always struggle a bit more than franchises, but they have more flexibility to change to fit the current times. It is a double-edged sword that I for one am proud to carry. If you have not done so already, practice the pivot. Start out with very www.PHILLYFIT.com | 267-767-4205

small changes that may seem interesting to your customers and take copious notes on the process. If the results do not pan out in the short term, don’t panic! Much like a vaccine, the results of your changes may take weeks or months to show a positive return, especially during trying times. Just don’t change multiple aspects of your business at the same time. It may look like an act of desperation and mismanagement, which can lead to a lack of customer confidence. Allow your customer base to approach you and give you feedback; after all, they are your business’s life force. It may be that you made a great decision, but it may require a bit of tweaking to perfect. Be brave and learn to listen with your heart. Now go pivot!

Martin McLoughlin is co-owner of Extreme Fitness Personal Training, www.extremefitnesspa.com. MARCH/APRIL 2021

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Burn Fat and Build Muscle with Non-Invasive Treatments By Dr. Anna Buinewicz

urn Fat and Build Muscle With Non-Invasive Treatments!

We know that following a healthy diet and exercising regularly plays the most important part of regaining your health but also achieving a look that you desire. But there comes a point where you may feel ‘stuck’ and that extra fat just doesn’t seem to budge. This is the point where we come in and save the day! Emsculpt Neo’s treatment is more effective than any treatment that has been available before, and likely is exactly what you need to build muscles and eradicate stubborn pockets of body fat. Oh, and by the way…it tightens the skin in the treated area too! Emsculpt treatments are an ideal option for anyone who wants to quickly and safely develop muscles in the core, buttocks, and legs. Within weeks of your first set of appointments, you could notice amazing changes to your appearance as your body becomes firm and sculpted.

What About Traditional Diets and Exercise Programs? Don’t stop your diet plan and exercise, they have a big impact on an individual’s appearance. As long as you continue to burn more calories than you consume, you should lose weight. Unfortunately, there is no way to target specific pockets of fat with certain exercises, and that is one of the reasons why so 26 |

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many people struggle with stubborn body fat in the abdomen, flanks, hips, and legs, etc. Luckily, toning those areas of your body is easier than ever with advanced cosmetic treatments like Emsculpt NEO.

Some FACTS about EMSCULPT NEO Clinical studies showed on average a 30% reduction in subcutaneous fat and a 25% growth in muscle volume.

Frequently Asked Questions What areas can be treated with EMSCULPT NEO? • EMSCULPT NEO can be applied over the abdomen, buttocks, arms & calves. Am I A Candidate? • Anyone can benefit from the EMSCULPT NEO procedure. EMSCULPT NEO has broad appeal as it can treat patients up to a BMI of 35!

LOOKING FOR A FIT AND HEALTHY WEEKEND GET-A-WAY? NEED HELP GETTING BACK ON YOUR FIT WAGON? JOIN US FOR A WEEKEND “RESET”…SEE THE BACK COVER FOR DETAILS!

What does EMSCULPT NEO therapy feel like? • You can feel intense muscle contractions together with a heating sensation in the treated area which is comparable to a warm stone massage. It really IS comfortable. How is Emsculpt NEO procedure performed? • There is no pre-preparation required for this procedure. You will lay down while the applicators are applied over the treatment area for 30 minutes. During the treatment you may feel a tolerable heating sensation along with muscle contractions. Once the procedure is completed, you can immediately get back to your daily routine.

Workout Smarter Not Harder Achieving a slimmer, more sculpted appearance is possible with the help of EMSCULPT NEO. If you are interested in discussing this procedure or need more information please call Buinewicz Cosmetic Surgery and Med Spa (215) 647-9668

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Staying Hydrated with

“Flavored” Water By JANET SANDERS

o many of my clients write me that they really don’t like plain water, and wonder how they can stay hydrated. So I put together this mini-guide for sugar alternatives and tips for flavoring water, with a recipe for a “lemon-lime spritzer.” If you don’t like plain water or just want something with more zip, two of the easiest ways to flavor water (and drink more of it), include: • Adding natural flavorings from a source, such as flavor drops, that have no added sugar or other ingredients such as sodium. I am not 100% against using a flavoring with sucrolose, but there are other alternatives. • Infusing water with fruits or vegetables

If you want to add a touch of sweetness AND flavor to your water, SweetLeaf’s Liquid Stevia Sweet Drops™ and their new product, Liquid Stevia Water Drops™, add flavor to water with just a few drops. You can find these drops in health food stores, vitamin shops, and Whole Foods, or you can buy them online. My favorite flavors are Peach Mango, Mixed Berry, and Lemon Lime Water Drops.

SIX COMMON NATURAL SUGAR SUBSTITUTES Stevia is a non-caloric herbal extract with an intensely sweet flavor. It has no calories, and it will not raise your blood glucose levels. You can buy stevia in powdered or liquid form. Truvia® is stevia and erythritol. The ingredients listed on the Truvia label are erythritol, stevia leaf extract, and natural flavors. According to the Nutrition Facts label, one serving of Truvia is 3.5 grams, and a serving contains 3 grams of erythritol. Agave nectar is made through the extraction and purification of the juice of the agave cactus. It is mainly metabolized in the liver and has a lower glycemic index. On occasion, it is an effective sweetener for diabetics, but should be used very sparingly because of its high fructose content. Fructose has a propensity to increase serum triglycerides. Barley malt and brown rice syrup are sweeteners prepared by fermenting the grain from which they came. Brown rice syrup has no fructose, but will affect blood glucose levels so diabetics should use it only sparingly. Coconut nectar: Raw coconut nectar, or “coconut palm nectar,” comes from the sweet sap that results from tapping the thick flowering stems of the coconut

blossom. This sap is further evaporated at low temperatures, producing a raw, low glycemic and nutrient-rich pourable syrup. It contains low amounts of glucose, sucrose, and fructose (about 10%) but it is also high in the polysaccharide inulin, a prebiotic fiber that aids in the process of digestion. Monk fruit extract: Monk fruit, also known as luo han guo, is a vine-ripened fruit native to Asia. Monk fruit extract has zero calories and is said to be about 300 times sweeter than cane sugar. Monk fruit extract is sold commercially under a few brand names including Monk Fruit in the Raw® (dextrose is added) and Australian Made Norbu™ (erythritol is added). Allulose is one of many different sugars that exists in nature in very small quantities. It was initially identified in wheat and has since been found in certain fruits including jackfruit, figs, and raisins. A monosaccharide, or simple sugar, allulose is absorbed by the body but not metabolized into glucose so it is nearly calorie-free and has little to no effect on blood sugar or insulin levels. It is currently available in granulated form, and can be used in cooking and baking. What about erythritol? Erythritol is a “sugar alcohol” that at the industri-

Below is a recipe for making your own lemon-lime spritzer, a sparkling drink with a hint of sweetness. (For variety, you can experiment with other fruits such as oranges or strawberries, and different flavors of Liquid Stevia as well)

LEMON-LIME SPRITZER

INGREDIENTS: • 8 ounces of sparkling water • 2-3 slices of lemon and/or lime • 2-3 drops of Liquid Stevia (Sweet Leaf Brand- Plain or Lemon Drop) • Ice cubes (as desired) DIRECTIONS: • Pour the sparkling water into a glass. • Slice the lemon/lime and squeeze some of the juice into the sparkling water, then add the lemon/lime to the sparkling water. • Add 2-3 drops of the Liquid Stevia to the sparkling water. • Add ice cubes and enjoy!

PHILLYFIT

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al level is produced through a natural fermentation process. Erythritol is 60 to 70% as sweet as table sugar and has a minimal effect on blood-sugar level. It is absorbed before it enters the large intestine, and generally does not cause the laxative effects often experienced after consumption of other sugar alcohols such as Maltitol and Sorbitol.

Janet Sanders is an attorney and Certified Health Coach dedicated to empowering the millions of people struggling with cravings, chronic high blood sugars, and yo-yo weight gain, to reach their health goals, experience vibrant health, and get off of the dieting merry-go-round for good. Janet has created a totally free coaching community, Blood Sugar Central, to bring together anyone looking for resources and support. It includes daily resources, tips, recipes, peer support, and coaching from Janet. She also offers webinars, workshops, challenges, group coaching programs, and 1:1 personal coaching. Janet is also dedicated to connecting with other health and fitness professionals and organizations who would like to provide blood-sugar coaching resources to their patients, clients, and/or members. Janet is the author of “Beat the Blood Sugar Blues,” which is the foundation for her signature LIVE FREE blood-sugar coaching system. She is also a certified Meditation Teacher and Dance Fitness Instructor with a specialty in low-impact dance fitness instruction. You can learn more about her upcoming challenge and coaching resources at her coaching community, https://www.facebook.com/groups/bloodsugarcentral, or via e-mail at janetsanders@ bloodsugarcentral.com. MARCH/APRIL 2021

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Your Workout H Is ONLY As Good As Your Warm-Up

aving had the privilege of working at a very busy health and fitness club, I got to observe many members’ workout routines. The one thing I noticed is how many people do not warm up properly or simply don’t warm up at all, prior to their workout. Now, I know what most of these people think – “I have a busy schedule and not a lot of time to work out, so I am just going to hit it hard and get the most out of the time I have.”

By JASMIN LEPIR

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That approach (skipping the warm-up) may sound logical, but it is actually not the best. To get the most out of your workout, you have to warm up appropriately. Pulling on your foot and stretching your quad before you start running on the treadmill (or outside) does not count as a proper warm-up. Squatting and “benching,” or doing something that resembles squatting and bench pressing, 135 lbs. for 10 reps, as soon as you get out the car, does not count as a proper warm-up (especially if your 1-rep max is a 185-lb. half squat/bench press).

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The purpose of a proper warm-up is to: 1. 2. 3. 4.

Increase body temperature Increase muscle blood flow Decrease muscle viscosity Prime the nervous system for more strenuous activity ahead 5. Lubricate joints 6. Increase range of motion 7. Decrease the chance of injury

An ideal warm-up has three components: 1. PASSIVE WARM-UP A passive warm-up increases your body temperature by external means. If you are a member of a club that has a sauna, you could spend 2-5 minutes in there prior to going out on the floor and doing anything more strenuous. You may want to check with your physician before you do this, just in case you have any type of condition where spending time in extreme hot temperatures would NOT be in your best interest. If there is no sauna, you could take a hot shower prior to exercising. It will increase your body temperature, wake you up, and loosen your muscles, especially if you are working out early in the morning. 3-5 minutes should be long enough. No soap is necessary. If you find showering before your workout a little odd, you

could choose to wear a heavy sweatshirt and/or sweatpants while you are performing a general warm-up. 2. GENERAL WARM-UP A general warm-up raises your body temperature with non-specific movements. You could accomplish this by walking for 5-6 minutes prior to running, or biking for 5 minutes prior to your strength training session. Foam rolling, skipping rope and static stretching fall in this category. There has been some controversy, as of late, whether static stretching prior to exercise is beneficial or not. Here is my take on it – If it makes you feel better, well, then do it. I don’t know anyone who got hurt running or strength training simply because they DID static stretching. Can you hurt yourself by static stretching? Sure, but, then I’ve heard of people hurting themselves getting out of bed. And yet we are not debating about whether getting out of bed is good or not. Notice that it will take about 10 minutes (or less) to do both a passive and general warm-up. 3. WORKOUT-SPECIFIC WARM-UP A workout-specific warm-up is where you get the benefits of a warm-up by

doing an activity very similar to the workout itself. Easy running (some people refer to it as jogging), and/or doing running drills (leg swings, “butt kicks,” high knees, skips, etc.) prior to a more strenuous running workout is an example of a workout-specific warm-up. Doing 1 or 2 sets with 50% of the weight being used for working sets prior to a strength training session is another example. You can keep the reps in the 5-10 range depending on the exercise. For dead lift and upper body pushing movements, I recommend closer to 5 reps. For squat and upper body pulling movements, you can be closer to 10. 10-15 minutes of dynamic stretching drills qualify as a workout-specific warm-up too. Your workout-specific warm-up is basically a rehearsal of the more strenuous exercise. This type of warm-up may be the most important part, so you should pay close attention to it. During this time, you can decide to either proceed with your planned (hopefully it is planned) workout or if you should make necessary/appropriate changes. Apply these three (or at least one, if you are not doing any) components of an ideal warm-up to your next workout and I am sure you will notice a positive difference in the quality of your workout.

Jasmin Lepir has over 17 years of experience in the fitness industry and is a Certified Strength and Conditional Specialist with the National Strength and Conditioning Association (NSCA-CSCS) and a VDOTO2 Distance Running Coach. He is the owner of the Philadelphia Endurance Enhancement Project, LLC and is currently conducting personal training sessions at the Spark Fitness, LLC as well as the Philmont Country Club.

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Is Your Food Fueling Your Pain?

By Joanna K. Chodorowska

s athletes, we often have aches and pains after our hardcore or intense workouts. This is normal and can be a sign that we pushed ourselves, and the body is repairing itself. When the pain lingers and become chronic, leading to forced recovery workouts, or worse yet, forced rest and time off, you may want to look at what it is you are eating. Many athletes do not know that foods can cause inflammation, and other foods can decrease inflammation. Inflammation is a natural process the body goes through to recover. Using foods to improve your recovery is key to a lifelong ability to keep training and stay fit. 32 |

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I have come to know that, generally, food can be your medicine or it can be your poison. Certain foods increase inflammation. Other foods lower it. The key is to find that balance of more anti-inflammatory and less pro-inflammatory foods. You don’t have to become a purist but if you are experiencing more pain than usual, and more stiffness and poor recovery, you want to limit the inflammatory foods and consider even eliminating them. The 3 most inflammatory foods are wheat, sugar, and hydrogenated fats. As athletes, we eat a lot of wheat products as they are promoted as “athlete fuel.” The challenge with wheat in the U.S. is that it has been genetically modified in a laboratory. If it were naturally modified, it would take time to cross-pollinate the wheat, and the human body could keep up with the www.PHILLYFIT.com | 267-767-4205

changes. When wheat, or really any genetically modified organism (GMO) food, has been cross-pollinated in a laboratory, the body often treats it like a foreign invader or toxin. Wheat specifically, when GMO’d, increases the gluten content exponentially. This can also be a reason for toxicity and an inflammatory response in the gastrointestinal (GI) tract. Many people suffer from irritable bowel syndrome (IBS) and GI distress, not realizing that the wheat is the culprit to their GI pain. Cane, organic, or raw, sugar is inflammatory. In some literature, it is referred to as having a similar effect as cocaine! No wonder we have such a hard time avoiding it. When my hip degenerated several years ago, I discovered how inflammatory sugar is. Even that teaspoon in my coffee in the morning was enough to trigger my PHILLYFIT

joints to ache considerably. Then if I ate dark chocolate M&M’s – oh, it was significantly worse! It wasn’t the sugar in the chocolate; it was the sugar AND the artificial colors in the candy coating. I quickly searched for replacements and offer those to my clients depending on what it is they are eating. Hydrogenated fats are the trans fats that in the past few years had a lot of press. They are on food labels now, so they’re easier to recognize. But keep in mind that hydrogenated fats are manmade in the laboratory. They added a hydrogen molecule to the fat to increase the shelf life of the fat. This is why you only see hydrogenated fats in shelf-stable foods including peanut butter and baked goods including cookies. They are often in non-dairy creamers, which also have sugar, sometimes corn syrup as well, which then becomes a double whammy of pain. Several years ago, when pumpkin-spiced creamer came out for the fall season, I bought a bottle. Within 10 days, my hip was SCREAMING at me. I had also noticed that I started putting on weight. I put on some 8 pounds in 2 weeks, and we were only in October. I PHILLYFIT

started furiously writing down everything I ate. The only thing that had actually changed was that I switched from cream to the spiced non-dairy creamer. I was relieved to know it was something I was eating rather than some underlying health condition. When I stopped drinking that, my pain stopped and I was able to lose that weight within another 2-3 weeks. But that was painful physically and emotionally! Having my hip condition was a great way for me to learn that certain foods increased my pain, while others did not. It was then that I started to explore the anti-inflammatory diet and incorporate it with my clients so they can experience less pain, less stiffness, and more fun in their active life. When I work with athletes, I focus on the foods they are eating and find safe options for those foods. The fun part in my opinion is to explore the safe foods you can eat so you can fuel your body better and improve your recovery and performance at the same time. Next month I will let you know more about what foods to include that lower inflammation. If you are interested in hearing more about how to implement www.PHILLYFIT.com | 267-767-4205

an anti-inflammatory nutrition plan or whether it would be the right thing for you to try, reach out for a 15-minute chat by going to www.nutritioninmotion.net.

Joanna K. Chodorowska is a holistic nutritionist, pain and inflammation expert, author, speaker, ordained minister, founder of Nutrition in Motion, athlete, and lover of life. She guides athletes to relieve their pain and health challenges so they love their body and active life more fully. Joanna incorporates real food and anti-inflammatory and mindfulness principles so you master your body’s own unique needs. She explores your response to stress and emotional injury from childhood (or previous lives), which often contribute to pain and illness. Joanna discovered through her own healing from adrenal exhaustion and a degenerating hip that the body can heal naturally given the right tools. She provides more than hope for you to get back to the active life you love. You learn to love your body, love your food, and love who you are! She can be reached at www. nutrition-in-motion.net. MARCH/APRIL 2021

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SHINYALAB Brand description: SHINYALab, a Tokyoheadquartered health and wellness company, introduces its premium line of Japanese fermented botanicals, probiotics, and digestive enzyme supplements to the U.S. market. Known for helping promote gastrointestinal health, the company follows ancient Nippon Wisdom, deriving enzymes and beneficial bacteria through fermentation, a practice the Japanese believe is at the heart of the gut, and by extension, holistic wellness. Price: Starting at $39.99 You can purchase their products on their website: https://www.shinyalab.com/ 34 |

MARCH/APRIL 2021

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PHILLYFIT

Photo by Tessa Marie Commercial

Our Mission is simple: Keep our athletes healthy and elevate their performance, while helping them continue doing what they love. Return To Play Athletics (RTP Athletics) - Sports Therapy & High Performance is located in Ridley Park, PA. It was founded and created by Mark Lewis, a licensed athletic trainer and certified strength and conditioning specialist, who has nearly 15 years experience working with collegiate and professional athletes. Most recently, Mark was an athletic trainer for the Philadelphia Eagles for 9 seasons including the Super Bowl 52 championship team in 2017. “I’m very grateful for my experience with the Eagles, my hometown team, and where my father was born and raised. Treating and rehabilitating some of the greatest athletes in the world at the highest level of competition - that experience equipped me with a unique skill set that has been so valuable to my career.”

Photo by Tessa Marie Commercial

be more excited about!” In addition to owning and managing RTP Athletics, Mark is the Director of Rehabilitation for Dr. Lee S. Cohen & Associates Podiatric Sports Medicine in both Ridley Park, PA and Cherry Hill, NJ. At RTP Athletics, we value the importance of treating our athletes with the goal of achieving full recovery, while helping them reach their maximum potential. We understand the physical demands that athletics place on the human body; and we understand what it takes to withstand, recover, and adapt to those stresses. Our end goal is to equip our clients with the tools to help them grow and perform at a high level in their sport or activity, while maintaining positive results long term.

In what is a natural next step, Mark aims to expand his world of athletics and treat athletes of all skill sets and age groups. This vision led to the development of RTP Athletics, a sports therapy and performance business designed to be diverse and offer specialized services for our local community athletes (competitive and noncompetitive), weekend warriors, fitness enthusiasts, and people who simply want to continue living an optimally active lifestyle.

Services that are offered by RTP Athletics include injury rehabilitation, injury prevention training, performance enhancement training, active release technique (ART) therapy, and recovery treatments. Mobile services also available upon request.

“This year has been challenging for all of us in our own way. Growing and getting a business off the ground during a pandemic definitely brings its own challenges, but I felt like it was the right time in my career to make it happen. I believe more than ever people are eager, excited, and driven to get back to an active lifestyle as we move towards a better 2021. My career path has led me here, and I’m eager to make a difference in my community by helping people achieve and maintain optimum health and wellness. This is something I couldn’t

Visit www.rtpathletics.com for a free in person/virtual consultation, schedule an appointment for any of the offered services, or sign up for our community newsletter to receive weekly free content! Photo by Tessa Marie Commercial

Return To Play Athletics, LLC 642 E. Chester Pike. Ridley Park, PA. 19078 rtpathletics.com (609) 412-9413 marklewis@rtpathletics.com @rtpathletics Digital Danro Photography

Join us for an amazing long weekend get-a-way with everything health and fitness you can think of to experience!

The

10th

Weekend Wellness Retreat Ocean City, NJ Friday, 5/21, 9:00 a.m. through

*Singles *Couples *Bring your friends *Come Alone ~ you will leave with a new group of friends that’s a promise! Beginners to Fallenoff-the-Wagoner’s…. Enthusiasts and Extremes….ALL WELCOME AT ANY LEVEL.

Sunday, 5/23, 12:00

DECOMPRESS AND RE-ENERGIZE ALL AT THE SAME TIME Healthy Meals with some hands-on cooking demos Workouts Hi and Lo Impact Long Beach Walks and Talks Long Bridge Walk Challenge Candle-light Yoga Seminars - Beauty/Skin/Mental/ Emotional/Physical/Overall Wellness Reiki/Massage Holistic health Learn to eat lo-fat and stick to it once and for all! too much to mention packed in an amazing experience that will change your life forever!

PRICE $800 (ALL INCLUSIVE) 5/21/21 FRIDAY 9 A.M. THROUGH 5/23/21 SUNDAY 12:00

COME MAKE SOME NEW FRIENDS AND CHANGE YOUR LIFE WITH US!

EMAIL JAMI@PHILLYFIT.COM OR CALL 267-767-4205

visit our website for more information