Frank Kuzniacki, 60 Westampton, NJ
VOTE NOW! (phillyfit_magazine)
on Chelsea Durkalek, 22 Philadelphia
&
(Phillyfitmagazine)
FOR
PhillysFIT(seTe detEailsSinsTide!!)
Also Inside: AFTER BEFORE Geno Vento, 43 Philadelphia
Summer Running Yoga Poses & PhillysFITTEST Pets!
Do you have Low T? WE CAN HELP! 8 Warning Signs of
Decreased Energy
LOW TESTOSTERONE!
Low Sex Drive Erectile Dysfunction Fatigue Decreased Energy Mood Problems Irritability Reduced Muscle Mass More Body Fat
Brad Ferrara, MD In addition to feeling severe fatigue, guys with low testosterone often lose their drive and initiative. Guys who used to be up and at ,em all day long are sidelined on the sofa.
215-957-5400 lowtinfo@gmail.com
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4 | PHILLYFIT
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PHILLYFIT | 5
Publisher'sPAGE
Declaring Your Own
Star-Spangled Banner Independence What to do when the flags that are waving are the ones in your relationship
A
By Jami Appenzeller, Publisher, PhillyFIT
s it turns out, our country really is “the land of the free and the home of the brave.” Today’s women (and men for that matter) want to be free of drama but they can only seem to achieve this if they are in fact truly brave. This has never been more obvious to me. After speaking with three friends of mine recently, I’ve come to the conclusion that the older we get — even though our wisdom allegedly increases due to life experience — we’re still lousy at picking mates. Why is this? Well, the proverbial soul mate search and conquest are different for everyone. The thing is, what once created exciting fireworks and sent rockets red-glaring (er, sorry) in the past, might not be the same set of criteria that does it for us at mid-age. Good looks, brawn, and charisma may now take a backseat to funny, kind, and financially sound, or at least stable. You’ve changed and so has your dating pool. So how do you stay afloat in that pool when that water gets choppy, cold or even starts to drain? Well, your disdain for the cat-and-mouse game might just be a key indicator that it’s time to declare your own independence. Is finding (and keeping) love all just a perilous fight?
we just wake up and find C an’t the partner of our dreams
“
by the dawn’s early light?”
My three friends have all agreed to spill onto these pages. We did, however, change their names and found cute avatars instead of headshots. I also ran these scenarios by, Catlin Langan, a local marriage and family therapist whom I trust and admire for a professional slant on these loveable characters, yet train wrecks, when it comes to matters of love.
Meet “Elissa” Relationship Flaw: Collects Men/Serial Dater Question: How can I move on and cut emotional ties with past men in my life and come to terms with the notion of an “ex” sometimes is an “ex” for good reason? Jami’s Rx: Life moves on and so must you. The man you obsessed over (and who may have loved you) twenty-five years ago likely has additional baggage (ex-wife, kids, debt, etc.) that may make life less desirable than when you were both “Livin’ on a Prayer.” Focus on the qualities of each man that you 6 | PHILLYFIT
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Jami Appenzeller
once loved and write them down. Then try to find a suitor who represents the best qualities of them all — a hybrid of looks, success and kindness. Don’t settle, that way you won’t feel like you’re missing anything and you won’t go back to the well so to speak. Langan’s Advice: “Elissa, I would be sure you’re giving enough credit to what caused these relationships to go wrong, as opposed to romanticizing “the good times.” Be sure you are placing importance in your selfworth, that is, making sure you are finding yourself in relationships that make you feel secure, confident, and like you’re too important to let go!”
Meet “Kim” Relationship Flaw: Falls in love too fast. Falls out of love just as fast. Question: How can I fall in love with the man instead of falling in love with falling in love? Jami’s Rx: It’s really easy to suppress the bad things about a relationship, as love can be blind. When it comes right down to it you need to ask yourself, “Am I too trusting?” Kim, take it slowly; stay in control of your relationships and your emotions. Find a man who can juggle your delicate balance of needs and wants. Oh, and find another hobby — not archery lady Cupid! Focus on overcoming trust issues and take pride in new activities in your life. Endorphins don’t always need to be releasing every day. Find simple pleasures and take comfort in them. Langan’s Advice: “Kim, think about your motivation for being in a relationship, and make sure you are ruling with your head AND your heart. Develop a list of the things that are important to you in a mate. Make sure as you feel increased connection to somebody, you are giving importance to that list. Create a narrative of the kind of man you want and what loving that man would feel like. Stick to that story, and that way you truly can love a person for who he is, as opposed to the “idea” of being in love!
Meet “Cherrise”
7
Foolproof Strategies for Staying True to Yourself in the Throes of a New Relationship By Lauren Napolitano, Psy.D.
1. Stick with your routine. If you always go for a run with your friends on Saturday morning, don’t bail on your plans.
2. Seek out feedback & advice from your friends You don’t necessarily need to implement their advice, but often times our friends see our new relationships more clearly than we do.
3. Bring this new person out to meet others in your life. See how well he/she mixes with your friends and family. This will teach you a lot about his/her personality.
4. See any red flags? Don’t rationalize them — discuss them with your partner. Is there something that this person says or does that concerns you? Bring it up to see if the issue will improve.
5. Make a list of your top three previous relationship mistakes.
Relationship Flaw: It’s her world. Her men are just living in it. Question: How can I merge my lifestyle with that of another person and still be me? I’m not willing to give up obsessive shoe shopping or nights out with the gals just because a man wants me as his accessory! Jami’s Rx: You’re an independent woman and you shouldn’t be punished for it. Many women who are looking for ‘Mr. Right number two’ feel conflicted. Often women who marry early in life and then end that relationship two decades later feel a welcomed independence for the first time in a long time. But they also feel an omnipresent loneliness. Once you’ve gotten a taste of not being accountable to anyone for anything, it’s hard to go back. It’s confusing and somewhat beguiling when a man calls you five days in advance for date. It’s hard to be honest and respond, “You know, I just sort of want to soak in a tub for a few hours, watch a Lifetime movie and eat my homemade, low-fat chicken wings at home.” It’s tough to find that meet-in-the-middle place that allows you “me time” as well as “he time.”
This might include rushing into a relationship, pushing someone away or staying too guarded, and honestly assess whether you’re engaging in some of your own dysfunctional behavior.
6. Don’t bail on plans with your friends in order to be with this person. You had a social life before you met this person and it’s important that you invest energy into maintaining this part of your personal life.
7. Take it slow! Slow and steady wins the race when it comes to matters of the heart and the head. ~~~ Dr. Napolitano is a licensed psychologist on staff at Bryn Mawr Hospital and in private practice in Bryn Mawr, PA. She writes frequently about happiness, health, and fitness. To learn more about her practice, go to www.laurennapolitanopsyd.com.
Check out the local fitness scene @ PHILLYFIT.com July/August | 267-767-4205 | www.phillyfit.com
PHILLYFIT | 7
Langan’s Advice: “Cherrise, the right person, I always feel will truly let you be you! It seems to me that having independence in your relationship is important. Compromising your time in a relationship is easier when your partner understands that you have your own life, too. In fact, some of the healthiest relationships I see involve two people who support each other’s individual pursuits, while finding those special things that make their relationship unique too. You should never feel like you lose who you are in your relationship!” ~~~ Catlin Langan is a local practicing licensed marriage and family therapist who’s been working with families, couples, and individuals for over six years. She has contributed to PhillyFIT Magazine in the past in her other role as personal trainer and wellness coach. You can contact her at mindbodylmft@gmail.com.
program in Center City called Indego, sponsored by Independence Blue Cross. You can ride all over Philadelphia (looking for your soul mate) for only four dollars! Wow. With over six hundred self-service bikes and sixty stations, Indego offers round-the-clock access to public transportation on your schedule. Become a member, or purchase a pass at any station with your credit card. Get a bike at any Indego station - no reservations — just walk up and hop on. The bike is a smooth and durable three-speed, built for comfort and safety, with an easily adjustable seat and front and rear lights. When you reach your destination, just dock your bike at the nearest station to complete your trip, and go on with your day. Log on to http://www.rideindego.com/ for more details. Love and fireworks for all,
◘◘◘ I love the summer. There’s just something magical about the way the air smells (backyard coals burning, honeysuckle bushes, tropical suntan lotion and hammocks) — it all just makes me giddy. Summer is the best time to get out there and enjoy a plethora of outdoor activities. One of my new favorites is the new bike-sharing
PHILLYFIT,s Social Media Editor! Say "Hi" to
Lindsay V. , 28, is a "Proud Military Wife" from Chalfont, PA, and currently resides in Honolulu, Hawaii with her "amazing husband of 5 years, 2-year-old son, and baby girl on the way!" "I'm very lucky to live in paradise," says Lindsay, "where staying fit and healthy comes pretty easy! Hiking 1,048 railroad ties to the top of Koko Head Crater, swimming, and SUP are just a few of the activities I enjoy! I've participated in Crossfit and Stroller Strides and fell in love with both!" Lindsay says being a military family means frequently moving, meeting new people, and exploring new places. "I wouldn't change it for the world, but our hearts belong in Philadelphia! Go Eagles! "
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.; Hair by Amy Cummins of Fresh Hair Studio, Southampton, PA.; Makeup by Lisa Nocera Calendar Of Events: John Beeler Art Department: John Paone Social Media: Lindsay V. 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: Covergirl Chelsea Durkalec, 22, of Philadelphia, PA. is a local model, personal trainer, actress, and an NPC bikini competitor. The photo was taken by Michael Becker (www. michaeldbecker.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. PhillyFITMagazine Jami Appenzeller
@PhillyFITMag
@phillyfitmag
@phillyfitmag
www.youtube.com/channel/UCQuvqldXsEPFRV1wodDHRnw plus.google.com/u/0/104869413385959199641/posts 8 | PHILLYFIT
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letterstothepublisher Hi Jami! Many years ago (I began as a trainer in 1995) I contacted you in early 2000 to see if you had any employment opportunities at Phillyfit. The timing wasn’t right for you and I always remember how inspiring you were in your response to my emails, reinforcing my belief of hard work & staying positive. The impact you left on me then was something I appreciate even now. You were an icon in the training industry and here you were answering my emails personally. I commend you for all the hard work and effort it took to create such a strong presence. I admire where you are in your profession & the growth of Phillyfit shows your work ethic & abilities. ~ ~ Tina Carroll
Good Morning! Just read that article. Wow. I printed out the 3 pages on this wonderful color laser printer they gave us at the office, so I can read it over a few times, whenever I start to crawl back into my rabbit hole again. I’m glad you are finding the old Jami again. That makes me happy to see. You’ve always been an inspiration to me, as well as so many others. I’m trying some of the things you mention.. the new music, new places to go, new friends...knowing you’re back, is really great. It’s inspiring. Thanks for printing that. It helped me feel better today.” ~ ~ Jeff G.
Hi Jami! Your piece in this issue (April magazine) is AWESOME! It took me over 20+ years to realize that to be authentic, to be myself is be-YOU-tiful! Oh I hope you touch upon this topic more often to let people know that it is okay to be real, genuine and true to yourself, not because of others but because you love yourself! Keep up the GREAT work! I read somewhere that God gives his soldiers the hardest battles because He knows we can handle it! You got this! Keep going Jami! I’m proud of you :D ~ ~ Toni
8 | PHILLYFIT
Jami, OMG! I just read your pub page, I knew you were’nt right, I just felt it! THANK YOU FOR SHARING, I have not been feeling right myself, trying t smile and be happy but hiding the sadness and pain. Glad you are back. ~ ~ Holly Fosnot Horsham Athletic Club
PhillyFIT Magazine, Hey, I just got the digital copy of the upcoming PhillyFIT Magazine and the article on Drexel University’s workout facility/trainers looks incredible! I’m so stoked to open the magazine and see the content we discussed and the way it’s professionally done, looks sooo good. You rock! I hope that the article is a good read for your readers. We are so proud of our team here and the way we are establishing the facility and our trainers as the standard in the area with our unique approach. Thank you for believing in the article. Let’s catch up soon and don’t be a stranger to the facility! ~ ~ Andrew Case Drexel U
Jami and PhillyFIT, Thank you for the PHILLYFIT Magazine! I am enjoying the articles, pictures and ads! I even like the rustle sounds when I turn the pages (I am reading the online version, how cool)!!! Take care and may you have a wonderful day! Love & Light! ~ ~ Becky Rankowski ;-)
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Dear Ms. Appenzeller, First of all, I LOVE your magazine. I think it's such an amazing asset to our fitness community here in Philadelphia. I'm quite sure you hear that a lot, but I couldn't help but tell you. ~ ~Peter Andrew Danzig Founder, Theatrical Trainer
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PHILLYFIT | 9
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HealthyFIT
Geno’ s Weight Loss
Journey
M
By Geno Vento
y name is Geno Vento. I’m forty-three years old and the owner of Geno’s Steaks in Philadelphia. We serve Philly cheesesteaks, are open twenty-four hours a day, and are known for our quality and cleanliness. Geno’s Steaks is located in the heart of South Philadelphia and it is a place where people from all over the world come and stand in line to get the best cheesesteaks! I was overweight most of my life and had been on every diet along the way. I turned to food as it made me feel so good. It was always there for me, never let me down, and put a smile on my face. As I got older, I knew I had to change so I went to the gym. This was a very hard thing for me to do as I always felt like the fat kid in the gym and like everyone was watching me. My weight went up and down initially, but then only went up and up. I knew I was in trouble when I couldn’t move very well and my breathing was labored. Like many overweight people, I hid my pain. I covered it up through laughter as a way to distract people. But deep down, I hated life and most of all myself. I tended to eat late at night and sometimes ate out of depression and boredom. I was always on the go and strived for perfection in everything I did. My highest weight was 360 pounds. The death of my father left me to take care of my mother and I inherited the responsibility of running the Geno’s
Steaks empire. I had no one to turn to for support as I was an only child and this became too much for me to handle. Eating became my escape. However, I knew if I continued this behavior, I was going to die. So I went and had the abdominal sleeve surgery in 2012 and started exercising. I also worked with trainers at Unite Fitness. Additionally, I was able to speak with Chris Powell from Extreme Weight Loss on ABC. He is an amazing person with so much heart and loyalty. Chris wants the best for you and my fifteen-minute conversation with him has changed my life! In 2013 I faced another challenge as I lost my mom to cancer. She was my world and I miss her greatly. I didn’t let it keep me from my goals, though, and in fact used it as fuel to my fire. To date I have lost 110 pounds and am feeling incredible! I am able to enjoy life and do things that I never thought possible. I will never take for granted the simple things in life like tying one’s shoes or going for a walk without being winded. Now I love to do cardio and run on the treadmill. I enjoy cooking mushroom ragu that I put on chicken and fish (it’s a good way to get your veggies in). While I still enjoy comfort foods and Italian cooking, I always prepare them on the lighter side so I can enjoy them and not feel like I’m missing something. I keep it really simple. One of my favorite things to do is to walk around Philly to see what the city has to offer. It keeps me active and burning calories
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while having fun. My key goal is to have better health. I used to have sleep apnea and high blood pressure and was borderline diabetic. My doctors are happy with my new lower numbers. I got off a lot of the medications and have so much energy. My personal life is great; I’m meeting new people and I just graduated from Walnut Hill College. Now the sky is the limit! You have to be ready to change your eating and workout habits. You have to allow yourself to take the journey and to be committed to it. I recommend that you get support from others and not be afraid to ask for help. I learn from people every day and was so lucky to have mentors such as Chris Powell and Jay Doran to help me when I stumble. They pick me back up with their encouragement. Jason checks in on me every other day to make sure that I am on track. I also suggest that you find something that you like to do for exercise so that it will not feel so bad when you are doing it. Make realistic goals and challenge yourself gradually. Most of all, do it for yourself and no one else!
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MotivationallyFIT
TheMelting of Melissa
M
elissa Hart was born and raised as an only child on a five hundred-acre dairy farm in Stewartsville, NJ. As a little girl, she was very involved in cheerleading and sports. She was a star pitcher in the girls’ Little League, and by the time she reached junior high, she has already earned herself a varsity letter and played at the high-school level. Melissa was well on her way to college with a full scholarship when her son arrived; she was eighteen years old. Soon after, she gave birth to two beautiful daughters. For Melissa, it seemed impossible to get that baby weight off. “I was always very confident and thin before children and my metabolism had changed.” As with many women, “I seemed to never actually lose all the weight at that time. It affected me in a very negative way, but I was able to keep it under control for a few years.” Due to all the accumulating stress and anxiety of her relationship not working out and trying to raise her children on her own, Melissa found herself with an increasingly poor self-image. “Over the next ten years, I began to neglect my health and eating things that were not good for me. I was eating salts, sugars, greasy foods and eating late at night and overeating. I put on about one hundred pounds over that time. This type of abusive eating had so many effects on my body. It had caused me high cholesterol, PMDD (Premenstrual Dysphoric Disorder), a very negative self-image, social anxiety and ultimately slowly wallowing in a sea of weight-induced depression. The weight made me feel unattractive. I felt that I was caught in this weight, and it was impossible to get out of this entrapment. I felt as though people looked down on me when I was bigger.” Melissa is an extremely attractive woman. Unfortunately, she
tended to gravitate toward relationships that were not really healthy. This all fed into a part of the depression that had caused many issues in her life. However, when the weight began to come off, the image in her mind began to change and things became clear again. “It is amazing how the weight was controlling so many parts of my life in a negative way. I feel so in control of my life, my eating habits, and my future direction with my health. I have learned that all relationships are not good relationships, and not to stay in a situation that makes you unhappy. It affects your health in so many negative ways. One day in February 2014, Melissa went for a wellness check-up at her physician’s office. She was diagnosed with high cholesterol. Her HDLs were 388 points high while only in her young forties. Her doctor explained to her that if she did not change her diet and begin some kind of exercise program that she was a good candidate for a heart attack or stroke. She went home and thought long and hard about what her doctor had explained, and decided it was time to do something about her health. “I was not ready to die. I started to walk around my neighborhood as much as I could. I was so sore and way out of shape, so it was difficult. After two weeks of walking and thinking and knowing that it was time for me to really get serious about my health, my life, and my future well-being, I made the decision to commit to a new life. I was just plain sick of complaining about it and all the health issues. I put it in my mind that this is what I need to do for my health and me. I decided to go over to Club Metro USA of Phillipsburg, NJ. I walked into the club and joined that very day.” I asked Melissa if this was the first time that she ever tried to lose weight. “There have been many times that I started a diet and
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never followed through. I would diet for a week or two. When I did not see immediate results, I would quit. With diet and weight loss you must have a bit of patience. The body has to get used to your new program also. I saw results after two to three months of consistent exercise and diet. It felt as though I was never going to lose any weight. This time, as I had gone into the third month, the weight began to come off. I was so happy to see results that I stuck to the diet and continued to work out.” “You must make a commitment to yourself to change your life. I was sick and tired of the way I looked and the way I felt. Also, the way the weight was making me feel so depressed was serving me no purpose anymore. Before, it was my excuse. But this time I knew I didn’t want to feel that way anymore. The commitment is a big one, but there are so many gratifying feelings out of weight loss for me.” “I was determined to change my lifestyle, work toward a better diet and to exercise every day. I showed up and worked out hard three days per week. It was exhausting, and I was very sore for the first two months. But by the third month, I started to see some weight loss. It was so exciting! I continued to work hard and stick to a strict diet, which was also very difficult at first. I stuck to a low-fat, low-salt diet, and began cutting out sugary drinks and really eating clean. It was very difficult at first, but it started to become easier as the months went on.” The hardest beverage for Melissa to give up was soda. She lived on it. She gradually started cutting out one soda a day at a time, then another, then another until finally, they were gone! Melissa also had to make the hard decision to change her circle of friends. If she was to stay committed to her new, healthy regime, then she also had to substitute her going out and partying with her friends with a more like-minded group. Today, everyone knows Melissa at her gym, and she is an inspiration to so many. “I continued to diet every day and incorporate a lot of tuna, fruits, and veggies into my diet. I drank lots of water, and Crystal Lite is good for some flavor. I also cut my portions to normal-size servings. I also have healthy snacks in between and just stick to a great, healthy diet. It’s working! Once I got myself in a good, healthy workout condition, I pumped up my exercise to five days per week; Monday through Friday. The pounds were just falling off. I take off on the weekends so that my body has time to rest and recover. I look forward to those days and so does my body.” Here is a summary of Melissa’s first year of hard work and dedication: 2 months - 20 pounds; 6 months - 35 pounds; 8 months - 45 pounds; 10 months - 55 pounds; Today: down 75 pounds “One year ago, I was 240 pounds and now I am 165 pounds, down seventy-five pounds, and still going strong! I’m not done yet. My ultimate goal is 155 pounds. I feel as though this is a good weight for my five-foot frame. I want to keep a nice, healthy, shapely figure and be tight and fit. I’ve started strength training and weightlifting to keep my body toned as I lose the weight, and which I recommend to all who lose weight. This will be the best body for me. “I feel like a whole new woman and would never go back to the old lifestyle that I had become accustomed to for so long. I have so much more energy and spunk. It’s like a flower that’s back to life blooming- bright and so alive. My life now is so much better, and my family is beyond happy to see I’m making an effort toward good, healthy living and making better choices for what I plan on being a good, long future. It’s been a blessing, and I feel so honored to be able to tell my weight-loss story to anyone and everyone who would like to listen or would like to change their lives. I want to be a fitness motivator or trainer in the near future. But for now, I take this oneday at a time, and stick to a strict diet with one ‘cheat meal’ a week.” Her favorite cheat meal is pizza! 14 | PHILLYFIT
“I now work out two times a day, morning and an evening workout for two hours each outing. It is something that I feel I need to do to achieve my goal. However, you can achieve great results by exercising one hour a day and sticking to a diet program. I have about ten more pounds to go. At that time I will continue on to a regular, exercise program at three to four times a week.” “I am a little obsessive with fitness, I admit. But, I will tone it down a bit. Let’s just say it has become something that I love to do. I think about what I’m going to eat every day so that I do not fail. Every day when I awake, I pray that God would help take the obsession of my bad eating habits today. I try to plan out how I will work my program so that I have a focus on the goals that I’m trying to achieve. The fact that I have quite a bit of time to exercise is a blessing. However, you can achieve your goals by sticking to a diet plan and moderate and consistent exercise as much as you can and as often as you can. If you are consistent in those to areas, you will see results. Weight loss starts in the mind. The body will follow with regular exercise and a diet plan.” “I love it so much. I eat, think, breathe and sleep all about it! Lastly, I make all different kinds of healthy shakes with protein, vitamins, and calcium, and get regular check-ups with my physician to be sure my health stays in order, and I can be informed of any health condition that may occur right away.” “I do plan on sticking to the same diet that I have incorporated in my life now. It’s now just what I do. At the age of forty-six, eating lean is the only way that I see to live a long, healthy life. It has been the best choice I have made in and for my life. I have never felt better about myself. I do not feel that feeling of despair and hopelessness anymore. My health is back in order. I have been taken off of the cholesterol medications. The majority of the health issues previously stated have been relieved and I feel great due to being in so much better health. The weight-induced depression that I had has subsided. It has brought a lot of life back into my heart, and I have a much better self-image of myself. I use some of that extra, monthly money that I used to spend on medications to treat myself to something. My attitude about everything has changed. I smile every day and feel that I’ve been given a second chance at life.” “So if you commit to weight loss, it works. I said a prayer to God to please change my thoughts about food. I began to shop healthier and leaner. If you stick to the diet and exercise, you too will see results and be able to change your life. I tell my story as much as I can with the hope that I can help motivate and inspire others about their own weight loss. It is possible to lose the weight. Once you begin, it will be something that you never want to end.” “If you are brand-new to eating well and fitness, pray for motivation and commitment. If you have to pull out some pictures of yourself when you were thinner or a picture of focus that reminds you of the reason that you want the weight off, then by all means do so. I love everything about what I do, and would love to help others to get fit, change their diets and live a good, long, healthy and happy life for themselves and for their families.” You can contact Melissa at: www.facebook.com.melissa. hart.5249; www.facebook.com.Hart to Heart Keepin It Real Fitness and Nutrition; and Hartmelissa36810@gmail.com ~~~ Mary N. Nearpass has been working in the healthcare field most of her career: from hospital administration, to consulting and teaching college, to currently providing motivational speaking, to working in a physician’s practice and freelance writing.
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NutritionallyFIT
Haas Avocados are in for Every Season
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• • •
Avocados contain naturally good fats; in fact over seventy-�ive percent of the fat in avocados is good fat with 3g coming from monounsaturated fat (MUFA) and 0.5g from polyunsaturated fat per 1-oz. serving Avocados are a plant food and therefore the fat they contain is considered oil and not a solid fat.
Avocados are a great substitute for saturated or trans fats in your favorite dishes. Avocados are cholesterol and sodium-free.
Shrimp & Avocado Green Salad
Picking ripe ready-to-eat Haas Avocados: If the avocado yields to �irm gentle pressure you know it’s ripe and ready to eat. If the avocado does not yield to gentle pressure, it is considered still �irm and will be ripe in a couple of days. If the avocado feels mushy or very soft to the touch, it may be very ripe to overripe. ~ Avocadocentral.com
Grilled Chicken & Avocado Salad
Nourishes: 4
Nourishes: 4
Ingredients: • 1 pound cooked, peeled, and deveined medium sized shrimp; remove tails • 1 fresh tomato, chopped • 3 scallions, chopped fine • 1 clove fresh garlic, chopped fine • Juice of ½ fresh lemon • 1 Tbsp. balsamic or clear vinegar • 1 Haas avocado – slightly ripe to the touch • 1 Tbsp. fresh parsley, chopped • 2 Tbsp. pumpkin seeds (You may heat these for a few minutes and top the salad with them just before serving if you wish). • Touch of red pepper flakes or cayenne • 1 tsp. olive oil • Salt and fresh pepper to taste • 1 head of fresh dark greens (spinach, romaine, etc.)
Ingredients: • 3 medium red potatoes • 1 ripe Avocado • ½ freshly squeezed lemon • 4 scallions, chopped • ½ red pepper, diced • 2 skinless, boneless chicken breasts (4 ounces each) • ½ cup Greek yogurt (non or low-fat) • 1 Tbsp. canola or olive oil • 1 Tbsp. cider vinegar or clear balsamic • Salt and fresh pepper to taste
Methodology: Cook shrimp until pink, remove from heat and cool. Alternatively, you can purchase cooked cleaned shrimp – make sure they are completely frozen if you are buying them from a supermarket counter. Cut avocado in half, remove pit, and scoop out flesh. Cut into chunks and coat with lemon juice. Mix all other ingredients with shrimp and avocado except greens. Refrigerate for thirty minutes and place on top of washed chopped greens.
Methodology: Bake chicken until cooked through (165 degrees), cool and cut into small chunks. In a medium saucepan, boil potatoes about twenty minutes, or until tender. Run under cold water and cut into small cubes. Cut avocado in half and remove pit – scoop out flesh and cut into chunks; coat with lemon juice to avoid browning. Separately whisk oil, vinegar, yogurt, salt and pepper. Place all other ingredients in large bowl. Gently toss in oil mixture until thoroughly coated. Nutritional Profile per Serving: Calories: 305. Fat: 12g. Protein: 20g. Carbs: 35g.
Nutritional Profile per Serving: Calories: 260. Fat: 12g. Protein: 28g. Carbs: 10g.
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Created and tested by John Fairchild, Chef/Nutritionist www.weightlosscoaching.org, (267) 273-6552 kickaerobox@yahoo.com.
PHILLYFIT | 15
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HealthyFIT
8 Seated Yoga Poses You Can Do from a Chair A Gentle Yoga Workout That Feels Great By Stepfanie Romine, Certified Yoga Teacher
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lthough yoga has been around for thousands of years, it's become increasingly popular recently and has undergone quite the makeover. There are intense, sweaty styles of yoga that make the muscles of even the fittest people tremble; there are gentle forms of yoga that are suited for beginners; and there are even specialty yoga classes for athletes (think runners, swimmers, cyclists), people with arthritis, kids and even pregnant women. Yoga offers many benefits, from reduced stress to improved strength and flexibility. But it can also be intimidating to some people. You might feel that you just "don't bend that way" or might not be able to keep up with others in a class, or have physical limitations that prevent you from easily moving up from and down to the floor or standing for a full hour. Enter chair yoga, a gentle style of yoga you can do from a (mostly) seated position that also incorporates the breathing and mind-body benefits of a traditional class. Whether you're in a confined space, such as a cubicle or an airplane seat, you have mobility issues, or you're just looking for a few stretches you can do that simply feel good and help you melt away tension, this series of seated yoga exercises can be a great addition to your daily routine. Before you begin any new physical activity, you should consult with your healthcare provider. These poses are suitable for most people, including seniors, people living with chronic pain, and those who use a wheelchair. Any contraindications are included with the poses.
1. Seated Neck Rolls Benefits: This warm-up pose releases tension from the neck, which is particularly important if you spend a lot of time sitting. Avoid this pose if you have any issues or injuries to the neck or cervical spine. Begin by sitting up straight in a chair. Gaze up to the ceiling, keeping your neck long. Then bring your left eardown toward your left shoulder and hold (not pictured). Roll your head down toward the ground and bring your chin to your chest. Hold and finally, roll your head to the right and bring that ear to your right shoulder (not pictured). Inhale and exhale through the nose in a slow and controlled manner. Repeat twice. For a deeper stretch, extend the right arm down toward the ground and hold while your left ear is toward your left shoulder (and vice versa). You should be relaxing your neck muscles and using the weight of your head to stretch. Do not attempt to force your head lower with your neck muscles or your hands. Stop immediately if you feel any discomfort.
Repeat five times on each side, taking long, slow and even breaths through the nose.
2. Seated Mountain Pose Benefits: Mountain pose is sometimes called “samasthiti� or equal standing. This pose is often practiced at the beginning of a class and between poses as a way to reset and balance the body. The seated variation allows you to check in with your posture, release tension from the upper body, and focus on the breath while engaging the core. Begin by sitting up straight in a chair. Roll your shoulder blades back and down, arms relaxed at your sides. Pull your
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HealthyFIT bellybutton in to your spine to engage your abs, and keep your feet flat on the floor, if possible. Inhale through the nose and raise your arms overhead. Keep your arms shoulder width apart, and relax your shoulders. If you feel your shoulders creep up around your ears, relax them. Keep the belly strong, and gaze in between your hands, to the ceiling. Stay here for five breaths.
3. Seated Eagle Arms Benefits: This arm and shoulder stretch targets the wrists and the space in between the shoulder blades, which is a difficult area to stretch. Begin by sitting up straight in a chair. Roll your shoulder blades back and down, arms relaxed at your sides. Pull your bellybutton in to your spine to engage your abs, and keep your feet flat on the floor, if possible. Extend your arms out in front of you at 90-degree angles, palms facing each other (not pictured). Then place your right arm under your left and press the backs of your palms together. (If your arms and shoulders are tight, you might not to get your arms as close as pictured. That’s OK. You’ll still feel this stretch.) Inhale and sit tall, then exhale and tuck your chin to your chest to stretch the back of the neck. Hold the pose for five breaths, then switch arms and stay another five breaths.
4. Seated Forward Fold Benefits: Seated forward fold lowers your head below the heart, which can have a calming effect. This pose is designed to reduce stress and stretch the spine and hamstrings. Avoid this pose if you have high blood pressure or eye issues, such as glaucoma or detached retinas. Begin by sitting up straight in a chair. Roll your shoulder blades back and down, arms relaxed at your sides. Pull your bellybutton in toward your spine to engage your abs, and keep your feet flat on the floor, if possible. Spread your legs slightly wider than hip’s distance apart. Exhale and hinge from the hip, slowly lowering your hands to the floor (or in contact with
your thighs or shins). Then slowly round your upper back, lowering your chest in between your legs and relaxing your head and neck down. Allow your shoulders to relax and round. Stay here for five breaths. Inhale and slowly roll up, lifting your head up last. Relax the shoulders back and down.
5 & 6. Seated Cat/Cow Benefits: This complementary pair of poses stretches the entire spine and improves spinal mobility. By arching the back in “cow” pose, you stretch the front torso and chest. In rounded-back “cat” pose, you help to stretch the back of the torso and shoulders. If you have any neck or cervical spine issues, keep the neck in line with the torso throughout these poses. Begin by sitting up straight in a chair. Roll your shoulder blades back and down, arms relaxed at your sides. Pull your bellybutton in to your spine to engage your abs, and keep your feet flat on the floor, if possible. As you inhale, arch your back (leading with the chest) and look up toward the ceiling. Lift the chin and allow your arms to relax next to you. As you exhale, round your spine and let your head drop forward. Tuck the chin and allow your shoulders to roll.
8. Seated Forward Bend with a Chair Benefits: This pose allows the spine and hamstrings to stretch gently. Sit on the floor in front of your chair with your legs extended in front of you, under the chair. Keep the chair close enough to your body that you can touch it with your hands when the arms are outstretched. Pull your belly in to your spine to engage your abs and flex your feet to engage your legs. (Bend your knees if you cannot straighten them.) Hinge from the hip to place your hands/forearms onto the chair, and then allow your chin to drop toward your chest and your upper back to round slightly forward. Stay here for five to 10 breaths, then slowly roll your chin and chest up. Repeat five times, moving fluidly from cat to cow with each breath. ~~~ A former newspaper reporter, Stepfanie now writes about nutrition, health, fitness and cooking. She is a certified Ashtanga yoga teacher who enjoys running, international travel and all kinds of vegetables. Article reprinted from
7. Standing Forward Fold with a Chair Benefits: As with the seated variation, this forward fold modification offers a chance to let the head come below the heart, which can have a calming effect. This pose is designed to reduce stress, stretch the spine, and assist digestion. Avoid this pose if you have high blood pressure or eye issues, such as glaucomaor detached retinas. Begin by standing about an arm’s length away from a chair. Your feet should be directly under your hips; your shoulders should be back and down, with your abs engaged. Inhale and reach for the chair, allowing your bodyto roll down. Bend your knees slightly to prevent locking them, and allow the head to hang. Stay for five breaths, and then roll up slowly.
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Coming NOVEMBER 2015! see page 4 for all the details!
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6 Ways
HealthyFIT
to Slim Down This Summer... Without Counting Calories
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By Erika Camm y now, you know the basic rules for weight loss: eat less and move more. If you want to get more specific and focus on targeted fat loss, just follow your macros. Isn’t that
what Instagram tells us? But what if you’re not a mathematician, or simply don’t have the time and energy to plan meals and count carbs? What other efforts can you add to your arsenal of tricks to better your body this swimsuit season? First, I don’t believe in magic, so there will be no tricks listed below! Manipulating and reshaping your body composition is a science; there are no quick fixes, and quite frankly fitness is not about fixing you. It›s about bettering your body to achieve your full physical, mental, and emotional potential. If you want to rock a smokin’ hot body this summer, and feel just as good on the inside as you look on the outside, try my science-backed recommendations to reach those results efficiently!
DRINK MORE H20 TO BURN MORE FAT
You may hear how important it is to stay well hydrated all the time, but do you actually know why the good old clear stuff is a requirement for fat loss? Here are a few main reasons. When carbs and protein from foods are digested and metabolized for energy use, they are transported throughout our bodies via our bloodstream. These nutrients basically piggyback ride on the water molecules in your blood to be delivered to your muscles for immediate energy use, or to be stored in your muscles as glycogen for future use (remember, what is not used or stored in muscles gets stored as adipose fat). More water means better transport of the nutrients that are needed to fuel your metabolism. Furthermore, your metabolism – your ability to break down and burn fat for fuel – is an aerobic system requiring oxygen. A well-hydrated body has a higher level of oxygen in its bloodstream and an increase in oxygen leads to an increase in your body’s ability to utilize adipose fat (the fat under your skin) for energy. In other words, drinking more water helps you release stored body fat. Studies have shown that even mild dehydration can slow your metabolism.
EAT FOR HEALTHY HORMONE LEVELS
Insulin, glucagon, and leptin are three hormones that affect your ability to burn fat for fuel. Together, they manipulate your metabolism’s on and off switch, and are greatly affected by the foods you eat. Every time we eat, carbs are broken down into sugars that enter our bloodstream. Our pancreas then releases insulin (with the exception of Type 1 diabetics); insulin’s job is to keep our blood-sugar levels balanced by helping sugar enter through the tissues of our muscles for storage. Because insulin promotes the storage of sugar in muscles or as fat for future fuel, it ultimately prohibits the burning of stored fat for immediate energy. It’s important to note that not all carbs are created equal. High-glycemic meals contain more simple-sugars (bad carbs), which rapidly flood your bloodstream and cause an insulin spike. Low-glycemic carbs (good carbs) are more complex in nature and cause a slow and steady insulin release. Glucagon does the opposite of insulin by promoting the use of sugar and stored fat for fuel. After you digest food, your
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insulin and blood sugar levels again drop. With this drop comes the release of glucagon from your pancreas. Glucagon’s job is to signal your liver and fat tissue to release their stored energy. Unfortunately, glucagon is only released when insulin levels are low, which is why it’s so important to steer clear of bad carbs! Leptin is the hormone that mediates insulin and glucagon, and affects your hunger, cravings, and energy expenditure. Leptin, released from your hypothalamus, relays the message of fullness between your brain and fat-cell receptors. In other words, when you are full, leptin tells your metabolic system to speed up to metabolize food. Eating too much or too little can greatly impact your leptin levels, causing distress to your metabolic function; hence the often traumatic weight gains that result from yo-yo dieting. When you eat too little, your brain never receives a message of fullness; your leptin levels are low and your body fears starvation, which triggers cravings and hunger. On the other hand, consistently overeating often leads to leptin resistance. Like those with insulin resistance, macronutrients are not absorbed and are therefore stored as fat. Leptin resistance often means you never feel full and continue to overeat, leading to more insulin spikes, and creating a vicious weight-gaining cycle. The best way to control your insulin, glucagon, and leptin hormones to ultimately become a fat-burning machine is by eating portioned, low-glycemic meals when you are hungry.
EAT YOUR PROTEIN EVERY MEAL
Aside from eating smaller portions, including lean protein in every meal is just as vital when it comes to burning fat. Why? Let’s start with an understanding of protein molecules and their function. Unlike carbohydrates, the molecular structure of protein is quite complicated. Lean protein, the building blocks of your body, is made up of thousands of smaller units called amino acids. The different arrangements of these amino acids determine the function of the protein molecule in your body. These functions include creating antibodies (your defense system), creating enzymes and hormones (your cell’s messengers), and repairing and rebuilding muscle and organ tissue. Because protein molecules are large and complex, they take a substantially longer time to digest than carbohydrates. Because protein is not rapidly digested, it helps slow down the rate at which food enters your bloodstream as glucose. This is important! Remember, when glucose floods your bloodstream, insulin levels spike and fat-burning stops; eating protein reduces insulin spikes. Finally, breaking down protein molecules requires a lot of work on behalf of your digestive system, consequently requiring a ton of fuel in itself. This is referred to as a food’s thermogenic effect, or the amount of calories required just to do the job of metabolizing and storing the food. Protein has the highest thermogenic effect in your body. About twenty to thirty-five percent of the lean protein you ingest is used just to complete its own digestion.
EAT YOUR FRUIT EARLIER IN THE DAY
Fructose, the sugar found in fruit, is interesting on a molecular level. Though it is a simple sugar, it is considered low-glycemic because it only very mildly stimulates the release of insulin. However, unlike other sugars that can be stored in either muscle tissue or your liver, fructose can only be stored in your liver. If your liver’s stores are full, fructose immediately qualifies to become stored fat. Does this mean we should not eat fruit? Of course not. Should we eat fruit in moderation? Yes. Our liver’s glucose stores are most depleted in the morning after a good night’s sleep; hence the perfect time to eat fruit is earlier in the day. 20 | PHILLYFIT
LIFT HEAVIER WEIGHTS
Muscles use a ton of calories just to exist as part of your body composition. So it’s obvious that building more lean muscle mass ultimately leads to burning more calories, even while you sleep. Heavy strength training requires a large amount of fuel not only to execute your workout, but for muscle recovery and growth after your workout as well. Protein synthesis, your muscles’ rebuilding process, requires a lot of energy, and that energy comes from stored fat. This is known as the “afterburn effect,” and can continue for hours after a heavy strength session. Furthermore, lifting heavier weights triggers the release of epinephrine and noradrenaline. Both of these hormones directly communicate with the receptors on your fat cells, urging them to break free for energy use.
16:8 INTERMITTENT FASTING
It’s a very common misconception that fasting means starving. But that’s not always true! With 16:8 intermittent fasting, you’ll still eat the same amount of calories per day; you’ll simply eat them within an eight-hour window of time. Why? Intermittent fasting isn’t just a fitness or nutrition trend; there’s actually science backing it. As mentioned above, when we eat, our insulin levels rise and our fat-storage system is activated. Upon that rise in insulin, our leptin levels drop and our fat-burning system is temporarily turned off. Some studies suggest that we can limit the amount of time our fat-burning system is turned off by limiting the amount of time our insulin levels are high. 16:8 intermittent fasting means your body spends sixteen hours per day in fat-burning mode, because insulin spikes are contained within a specific eight hours of ingesting calories. This is versus grazing habits that cause multiple insulin spikes all day long. Given the very long days many of us have, it may seem impossible to limit our eating to only eight hours per day. But if you’d like to experiment with 16:8 intermittent fasting, I recommend you build your eight-hour window around your favorite meal. For instance, I enjoy having a hearty dinner sitting at my dining-room table with my family every night around 6 PM. Ideally that means I’d eat breakfast around 10 AM. I’m going to be honest; I don’t make it until 10 AM! I wake up at 3:45 AM and am usually physically hungry around 6 AM. My solution? My favorite high-protein shake! Why? Because protein doesn›t cause major insulin spikes, and the whole point of intermittent fasting is to keep your insulin spikes contained within your designated eighthour window. This makes the most sense to me, if I can’t perfectly follow the 16:8 game plan. In conclusion, there are so many more factors to losing weight or “leaning out” than just calories in versus calories out. Yes, a calorie deficit will help you lose weight. But where does that weight come from, and is it weight we really want to lose? If I had to guess, what you really want to do is lose your extra layer of fat so you can see your fabulously defined muscles that lie beneath! My six suggestions will help you do just that, just in time for swimsuit season. If you’d like my help creating a body you’ll love for life, email me at erikacamm@gmail.com. ~~~ Erika Camm, a Health & Exercise Science graduate from Rowan University, is an entrepreneur that owns three health and wellness companies, including Subversion Fitness Personal Training & Fitness Studio in Moorestown NJ. She’s a coffee aficionado, and fit mom that believes in helping others look and feel their best from the inside out!
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PHILLYFIT’s Guide to Chiropractic Care
“Ouch, I Have Sciatica” What It Is and How to Treat It
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By Michael M. Burak, D.C.
he sciatic nerve is the largest nerve in the body in diameter and length. Sciatica, by definition, is shooting pain, numbness, tingling or weakness beginning in the lower back, extending to the back of the leg to the foot. One must have nerve pain that follows the sciatic nerve path distribution to have sciatica. Dull and achy pain is not sciatica. Nerve pain in the front of the leg is not sciatica. Nerves have two functions: motor or movement and sensory or pain and sensation. One or both of those symptoms need to be met for one to have nerve pain. If the pain travels down a nerve path, it is called radicular pain or radiculopathy. If the sciatic nerve is being pressed upon, the first thing to do is to determine the cause of the impingement. There are three main areas where the sciatic nerve can be pinched. The first is the lumbar spine (the base of the lower back). L4 and L5 are the most common areas for lumbar-disc impingement of the sciatic nerve. Between the vertebrae are discs that provide cushion and space for the nerves to exit the spinal cord. A disc is made up of two parts. One is the outer part or the annulus fibrosis and the other is the inner or the nucleus fibrosis. If one or both of those discs become injured, the outer part can tear, and then the inner part, due to compressive forces, protrudes (sticks out). The protruding disc (also referred to as a bulge, or herniation) can pinch the nerve root that exits between the two bones. How does this happen? Trauma, injury, degenerative arthritis, accidents, falls and more can cause the aforementioned. Initially, the body reacts to a new injury with acute inflammation and swelling around the disc, which can pinch the nerve. One way to determine if a disc is touching a nerve is by way of the MRI. Just remember, even if an MRI states that one has a disc herniation, it does not mean the disc is hitting the nerve. The only way to get nerve pain is if the disc is actually hitting the nerve or if the initial swelling is pinching the nerve with the inflammatory response. Studies have shown that if one hundred asymptomatic people get a lumbar MRI, half will have a herniation. There are various orthopedic and neurological tests used during the exam to determine if the nerve is being pinched. One very important component to remember is the emergency disc situation. 4 If the disc excises or a piece of the disc breaks off, usually it will get re-absorbed into the body. However, if the piece of disc gets stuck in the spinal canal it can cause cauda equina syndrome in which one loses bowel/bladder function. This is an emergency; go to the ER immediately.
The second is the sacro-iliac (S.I.) joint. The joint is made up of the ilium (pelvis) and the sacrum. Chronic non-function of the ilium on the sacrum can cause muscular compensation and pinch the nerve. This is called sacro-iliac joint dysfunction. It is a very common cause of lower back pain. Many people think a lumbar-disc herniation is the cause of their sciatica, where many times it is just an S.I. dysfunction. Differential diagnosis can determine if the sciatica is being affected in the lumbar spine or S.I. joint The final place is the piriformis. The piriformis is the fourth layer of muscle in the gluteal. The piriformis is a tiny muscle that lies on top of the sciatic nerve. If the piriformis goes into muscular spasm, it can cause piriformis syndrome. This is very painful and is worst when one sits down as the muscle pushes on the nerve. Many men will get this because of chronic use of putting their wallet in their back pocket. This causes unequal distribution of weight and over time, can cause the piriformis to go into spasm. Natural non-medicinal treatments are a great way to treat sciatica. These treatments vary for each of the three causes of sciatica. Specific chiropractic adjustments to the vertebrae involved is imperative. The segments need to be in proper motion and alignment for the body to function to its optimum. Misaligned vertebrae can cause a variety of symptoms such as muscle spasms, pain, inflammation, reduced range of motion, and more. The misalignments over decades can cause degenerative arthritis. All of the above can be avoided with routine spinal adjustments. Vertebral axial decompression or VAX-D is one way to treat the disc herniation. VAX-D is a computer-regulated traction machine that causes a negative intra-discal pressure on the disc or negative (IDP). Fifty pounds of pressure begin the suction effect where the disc begins to retract off of the nerve. It’s like a jelly donut in which the donut has a slit in it. Compressive forces make the jelly extrude or come out of the donut. Negative IDP retracts the jelly back into the donut by tractioning both halves of the donut. If the disc is hitting the nerve, as soon as that nerve is no longer touching it, patients will have pain relief. Each session lasts about fourteen minutes. One usually feels relief within eight sessions. Laser therapy is another alternative. Class IV laser therapy uses light energy to heal at the mitochondria of the cell. The mitochondria is the “powerhouse” of the cell. Initially, with an acute or new disc injury, there is swelling and inflammation. Laser therapy can help reduce the inflammation at the cellular level. Later, when
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PHILLYFIT | 21
PHILLYFIT’s Guide to Chiropractic Care the disc is no longer hitting the nerve, laser therapy can help to heal the damaged disc. It is the only therapy than can create a healing response at the cellular level of any damaged tissue. Understanding the cause of sciatic-nerve impingement is crucial in regards to the proper method of treatment one will undergo. Prescription and/or over-the-counter pain-relieving medication attempts to decrease the perception of pain. Chiropractic, decompression, and laser therapy address the cause of the sciatic neuropathy. Repairing the cause not only relieves pain, but fixes the problem. ~~~ Dr. Michael Burak has been in private practice in Huntingdon Valley since 1996. He specializes in disc injuries, lower back pain and more. He is also an adjunct professor at Delaware Valley University in Doylestown, PA. For more information, please visit www.drmikeburak.com or (215) 938-6040.
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For the Love of Running
unning equals punishment – that’s what I grew up believing. Any time I screwed up in organized sports as a kid, the punishment was to run. Got caught stealing second? Run a lap. Dropped a pass in practice? Run two laps and so on. My experiences with running early on were often associated with punishment and that’s a hard stigma to overcome. But, with almost twenty years of running for the love of running and roughly twenty-five thousand miles on my knees, hips, and ankles, I think it’s safe to say I have overcome. How does this happen? How does someone take a seemingly monotonous, painful form of punishment and turn it into a passion that’s part workout and part therapy? The answer is simple: MAKE IT FUN. Like many things in life, you won’t be good at it at first. I still have trouble many days during the first three, four or five miles of a run. That’s often the part that’s the hardest. Your body hasn’t woken up yet. It still doesn’t know what you’re doing. It’s often miles five to fifteen that are my best miles during a long run. Crazy but true. Since most people never make it past a five-mile run, they never get to the “zen” or “runner’s high” that makes it all worthwhile. Once your body gets over that hump, it’s able to go on cruise control and enjoy the ride. This takes practice (like anything else worthwhile) but eventually you’ll get there. You gradually work up the mileage and essentially “trick” your body into running longer and longer distances. If done properly, you can train for a 10K, ten-miler, half- marathon or full marathon in a matter of months. One leads to the other leads to the other. Don’t get ahead of yourself. You can do it physically. It’s probably your head that will get in your way. After my first half- marathon, I was exhausted (mentally and physically) and I remember thinking, “Could I ever do two of these back-to-back to complete a full marathon? No way.” However, having now completed more than fifty races at or By Eric Thorne beyond full marathon distance, clearly that answer was wrong and had I listened to it, I would have missed out on a ton of extra conditioning and miles and miles of additional fun. Always remember that there are no limits even when you try to convince yourself otherwise! I believe that running is the purest, most primal form of exercise. And, like the book says, we were “Born to Run,” not sit on the couch or behind a computer all day. So, let’s get back to the “fun” I mentioned earlier. How do we make the most efficient, effective form of cardio fun? In my opinion, this is done by getting yourself off the treadmill and onto the roads and trails and by throwing away the watches and GPS devices (unless you really love them). We’ve all been there: thirty minutes into a run on the treadmill and because of all the clocks, mileage counters, pace calculators, and calorie info, it seems like two hours have passed. It is excruciating, painful, and super-boring. It starts to feel like a job and that’s not gonna turn you into a runner. If you don’t love it, you won’t want to do it forever. Almost everyone loves the way they feel after a run, but very few love the run itself. Once you learn how to love the run, you will never want to stop. Throw away the GPS, put on some tunes (or not), grab some friends (or not), and hit the trails near your house or office. Go out for ten or twenty minutes. Go out for five miles. Just go out! Make it fun. Run through the woods like an animal. Run down the country road or sidewalk like you are five years old again. Think about everything (or nothing). Solve a problem. Sing out loud. Look at the world around you. Watch the seasons change. Enjoy the day. Just don’t run every day. In fact, don’t even run two days in a row. I never do. It starts to feel like work and I already have a job. Learn to love the run. You are a machine. Put your body into a position to treat your mind to that pleasure. HAVE FUN! ~~~ Eric Thorne, 43, describes himself as an “ultrarunner.” Living in Phoenixville, PA, he works out at Club La Maison in Wayne, Main Line Health & Fitness in Bryn Mawr, and Valley Forge Park. Eric has completed more than fifty races of marathon distance or longer. He does a lot of his running on the trails of Valley Forge Park. Recent races include the Miami Marathon in January, the Hat Run 50K in March, the Hot Chocolate Run 15K in April, and the Bull Run Run 50 Miler, also in April. Eric is training for the “Race Across the Sky,” otherwise known as the Leadville Trail 100 Miler in Leadville, CO, in August. In addition to a rocky, hilly, all-through-the-night trail run, runners will have to deal with the Rock Mountain lung-searing altitude, 10,000 to 13,000 feet above sea level. July/August | 267-767-4205 | www.phillyfit.com
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PHILLY’SFITTEST
Our readers‛ inspirational images and stories
Mark D., 34 Abington, PA Owner and trains at Crossfit Prime
William, 59 Trains at Fitness 19 in Elkins Park, PA and Americk Martial Arts school in Warminster, Pa
It is easy to stay healthy with the influence and energy of the friends I'm surrounded by everyday at CrossFit Prime. We all give each other so much inspiration and continue to elevate the standard of health and happiness we expect and cultivate in our lives.
I’ve had Parkinson’s Disease for 15 years but with the help of training I have been able to control it. I assist in the boxing program at Penn hospital to help those who suffer with P.D.
Jen, 35 Pottstown, PA LAFitness
Brian, 44 North Wales, PA Trains at LAFitness Montgomeryville I was struck by a drunk driver in 2002 and had been on disability for 7 years with two herniated discs in my lower back. Instead of being a victim, I decided it was time to make a change especially for my one year old son. I did 11 IFBB shows in 18 months. 26 | PHILLYFIT
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I’m Philly Fit because I love doing what you, the readers, love to do- being active! In any way possible- I really love lifting in the gym, but also live for Spartan Races, BattleFrog, hiking with the sweetest, most adorable puppy ever!, running and rock climbing. I love to switch it up and do different, challenging activities as much as possible. I have the greatest workout partner who keeps it interesting and fun and he pushes me hard. We thrive off pushing each other’s limits and work on a 365 mentality- try to be as fit as we can while maintaining a great balance to life’s sweeter treats!
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We have revamped our PhillyFIT social media accounts to have better and more direct contact with our readers! You can now follow us on Facebook at "PhillyFIT Magazine" and on Instagram @PhillyFit_Magazine to see what we are up to, exciting contests to take part in, and a burst of motivation to get you through each day! This past June and July we ran our first contest for "Philly's Fittest". We took all our emailed submissions from our previous issue and chose our favorite Top 9 to compete on social media for the title. Between self promoting on Facebook and Instagram, along with receiving votes from our followers each entry was kept track of by the amount of "likes" they received on our accounts. The contestant with the most "likes" at the end wins a feature story in an upcoming issue along with a cover picture! We had so much positive feedback from the top 9, that we decided to open up the contest to a second group of submissions from June. Stay tuned and check out PhillyFIT.com after July 11th to see who was crowned Philly's Fittest from our two groups! Make sure to follow us on Facebook and Instagram to find out what contest will be held next and how you can be a part of it.
Gina, 45 Boyertown, PA Trains at Crossfit Fidelity I am PhillyFIT for the sake of my life!! It’s about staying healthy, strong & happy!! I watched my mother pass of breast cancer at the age of 50. I refuse to let neglect get the best of me, not only for myself but as a role model for my kids and allowing them to grow up watching a mother who stood strong for them and in the name of the grandmother they never got to meet. I want to live to see my grandchildren and I want them to see a grandmother who can do handstand walks across the floor!! :) I hope that I can at least inspire one person to keep reaching any goal they may have at ANY age!!
LaVonda, 29 Philadelphia, PA I fell in love with health and fitness when I joined my team “We on a Mission” bringing health and fitness to the Philadelphia community for free! I not only get to help others with their emotional well being, but physical and spiritual well being also.
Theresa, 50 Lumberton, NJ Trains at LAFitness, Future Fitness, and Elite Cycle and Fitness I have had a love of Health & Fitness since I was a child. I have taught Children as a PE teacher & have been a group fitness instructor for 20 years! Currently teaching at Future Fitness, LA Fitness, Elite Cycle and Fitness & Yoga, Core & More. Fitness is my life and I love inspiring others to achieve their goals!
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Rich, 27 Lindenwold, NJ Trains at LAFitness “You haven’t failed until you stopped trying.”
Reyna, 31 Philadelphia, PA Trains at Lift Gym Having the ability to provide my clients, friends, and family with the tools to live healthy lifestyles themselves is an unmatched reward of my job! Not only do I feel healthy and happy with my fit life, but I feel gratitude and humbled when I can provide the same for others too!
Bina, 29 Philadelphia, PA
Sean, 27 West Philadelphia, PA Trains at Fit Gym
I’m a Philly native and was born into a fitness-oriented family. Growing up, I saw my father choose cycling to work over driving any day of the week, regardless of the weather. My father is the owner/ founder of custom bicycle builder Bilenky Cycle Works, so cycling is in my blood. In 2014, I spent 4 months cycling the length of Africa from Sudan to South Africa as Tour d’Afrique’s communications officer. In addition to cycling, I hike, run, strength train and practice yoga. In my current position as Event Director of the Philly Bike Expo, I “make it my business” to inform and inspire the public about the fun and fitness of cycling. Everyone can be a little more fit, a little healthier if they just give it a try! July/August | 267-767-4205 | www.phillyfit.com
Ovi, 31 Harleysville, PA Trains at Fit Metrics in Blue Bell I believe that having an amazing physique has everything to do with discipline. It’s a lifestyle!!! The road to achieving your goals is not easy and it will not happen overnight, but only you can control the outcome of your success. More importantly, being able to help others on their way to a healthier lifestyle is just as impressive. Help others be healthier, make smarter choices and sharing your knowledge, that’s what makes you who your are and that’s what people will remember. Not your physiques, but your attitude and character and how you made them feel.
Ron, 39 Philadelphia, PA Fitness has been my life for over 17 years. I had to over come so many personal obstacles while being the “fire” motivating others.”
Chelsea, 30 Philadelphia, PA Sheila, 42 Bucks County, PA
Trains at The Wall Cycling
Trains at home
I found fitness as a way to overcome a severe eating disorder and realized I could help others to overcome their depression and body image issues through fitness.
Being fit and healthy to me is about feeling great, energized,being comfortable in your skin and performing at your peek best. I started my transformation about three years ago so I can embark on a journey towards living a healthier lifestyle. My exercise regimen consists of strength training, cardio, dance and yoga four to six times a week. In addition, I incorporate 5-minute breathing exercises every week to de-stress. I always eat clean with a proper diet, drink a lot of water for optimal hydration and supplement with core nutrition, to fill the nutritional gap you wouldn’t get from food.
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Mark B., 31 Wilmington, DE Trains at Hardbat Crossfit and Retro Fitness I started training as a teenager because I was always teased for being tall and lanky. I remember a girl broke up with me and staring in the mirror telling myself I was going to have huge muscles. I started lifting for football around 14 but I remember turning 18 walking into a gym ready to sign up. I told the trainers my fitness goals were that I wanted to look like L.L. Cool J and they laughed at me. Over the years I developed muscles and my fitness goals aren’t about that anymore. My goals today are more about personal happiness and I don’t care what others think. Its become more about the mental challenge and over coming my own personal challenges. I have come a long way since I decided to make fitness part of my life. I will never forget that day standing in the mirror as a teenage boy..it changed my life forever.
Sean, 29 Philadelphia, PA Countless hours in the gym, on the court, or on the field is where my pursuit for greatness and passion for a healthy lifestyle began. After suffering a traumatic arm injury at a young age my life had taken an unexpected turn and I quickly realized my lifelong aspirations. My personal goals were now joined with a strong desire to help others pursue a healthy lifestyle. This is when I decided to not only establish my own Crossfit affiliate to encourage others but also to challenge myself as a competitive athlete. Since then I have been a five time Regional athlete with a goal of qualifying for the Crossfit Games and multiple charity events including a 100 mile run for Autism. But at the end of the day my heart, my passion is my “family” at No Limit Gym-Crossfit Go Hard. In encouraging them to make healthier lifestyle choices, I have become a better person as well
Cantria, 36 NE Philly Trains at LAFitness and Pinnacle Training and Fitness I am truly PhillyFit, because I’m a single working mom of 1. I started working out in 2013 at 170 lbs, now to 128 lbs... No one had confidence in me that I would last in a gym. I told myself regardless of the naysayers, I’m going to believe in myself & make it happen. I had no trainer, no one to motivate me when I started my fitness journey.. All I had was “Me & my son” for motivation. I didn’t expect to get as far as I am today. Today my story of my fi tness journey has inspired & motivated many people across the U.S. I’m glad I didn’t give up. People will tell you, “Fitness is her life!”
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Susan, 36 Bensalem, PA Certified athletic trainer and Physical Education Teacher along with being a Crossfit Level 1 trainer at Crossfit 053. “Former pastry chef, ice hockey player, and dancer. I love to cook, train with friends for obstacle races and Crossfit Competitions, Along with being outdoors as much as possible.
Ashley, 25 Center City, Philadelphia Trains at Lift W Us Sharing my passion for fitness and helping my clients reach their goals is so rewarding. Helping others make healthier choices and change their life for the better is the ultimate gift.
Danielle, 41 North Wales, PA Mom of 3 and owner of REV Indoor Cycling and Fitness in Chalfont where our Moto is “Healthy. Strong. Alive.” I opened this studio for two reasons. #1I love to motivate and inspire others to go after it and push to be their best and #2 - The suburbs don’t have any cool studios like this, now they do!
Darien, 54 Philadelphia Personal trainer for over 30 years. Currently is a trainer at Horsham 24hr Fitness Club. For the past 7 years Darien has trained a person who is a paraplegic 3x a week for free. His progress defies everything Dr.’s have said he would or wouldn’t be able to do.
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SeniorFIT
Going the Distance: A Veteran Cop & Champion Fighter’s Battle with Parkinson’s By William R. Acosta
I
t was early March 2001. I was forty-four years old and as I sat in the doctor’s office waiting for the results of my examination, I thought back to what got me here, going over it in my mind like a video. Three months ago, I was changing careers from law enforcement to heating, ventilation, and air conditioning (HVAC). I had been in law enforcement for twenty-five years and had enough. I wanted a more rewarding and fulfilling career. As I sat in the admissions office at the tech school filling out the forms, my right hand started to tremble and as a result I had trouble writing. The tremor started months ago with my right thumb flickering. I thought it was maybe a pinched nerve, so I gave it no attention. The flickering became more frequent and I could not get it to stop. I thought I should see a doctor but wanted to wait until I enrolled in tech school. After I left the office, I called my family doctor and made an appointment. He had me come in for a series of tests. For the next few weeks, all kinds of tests were done, from simple blood work to MRI to brain scans. I was growing impatient with the tests and no results. Finally my doctor wanted me to see a specialist, a neurologist. “What is it, Doc? Stop walking on eggshells. Give to me straight,” I asked. “Well, I’m just covering all bases. It’s just routine to rule out everything. I wouldn’t want to misdiagnose you at this stage,” he said. So I agreed and the appointment was made. Looking back, I’ve been in the martial arts for over thirty-five years. I have competed in local martial-arts tournaments and retired as an undefeated East Coast karate champion from the bare-knuckle, full-contact Ketsu-Rai karate championship. I also won a local power-lifting championship, bench-pressing a record 450 pounds raw – no bench shirt, no steroids, and no tricks at a body weight of 197 pounds. I had a fifty-inch chest, twenty-nine-inch waist, and twenty-inch arms, all natural. I had the fastest hands in the fight game, than anyone out there. I never drank, smoked or took drugs of any kind. I grew up in the toughest neigh-
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borhoods in New York City. Growing up in the mean streets was not easy. I have survived countless of encounters with some of the most deadly and dangerous criminals that New York City ever produced. I have fought some of the greatest fighters in the world and won. But what the doctor was about to tell me not only knocked me into shock and silence, but it would change my whole life as I knew it and the lives of my family forever. Nothing would ever be the same or normal again. It would put my courage, strength, will, and determination to the ultimate test and push my family’s love, trust, and patience past the point of human endurance. My life and the lives of my family would be changed forever. The results were in. I have Parkinson’s disease. I could see the doctor’s lips moving after he said it, but I couldn’t hear another word I was that much in shock. Finally I said, “I need to call my wife.” The doctor nodded and handed me the phone. As I was dialing her office number the doctor got up was about to leave the office. “I’ll wait outside to give you some privacy,” he said. “No, Doc. Stay here. She is going to have questions. Besides, you tell us both what comes next, saving you and me the time of repeating it twice or three times,” I said. The doctor nodded when my wife answered and I handed him the phone. The call took probably a few minutes but it seemed like hours. In all of the numerous encounters I have faced, I was never afraid or worried. I knew I was in control and could change the outcome of any those encounters to my advantage. However, this was different – I was not in control; I could not change the outcome. All of a sudden I felt powerless, defeated, destroyed, and for the very first time in my life I felt fear. I was afraid for myself and my family – the family that I loved and cherished with all my heart, the family for which I protected and provided. I thought, “Who is going to protect and provide for them now?” I made it my life’s mission to protect and provide for my family. I wanted to
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make sure that my beloved family never experienced hurt, sadness, fear, or insecurity. All I wanted for my family is that they would be happy, healthy, and safe. I met my wife at home. When I walked in, she threw her arms around me and hugged me tight without saying one word. We stood there hugging each other in the kitchen for what seemed like hours. Finally, I gently pushed back and looked into her eyes, wiped away her tears. and tried to reassure her that everything is going to be all right. However, my wife knows me better than anyone on earth and has seen me in action. She felt for the first time that I was not as confident as I sounded and as always, she was right. The next two years I sat on the sofa asking, “Why? How? There must be a mistake.” I decided to get second, third, fourth, and fifth opinions. The results were the same. After that, I lost all hope and the will to go on. I no longer cared about myself, my appearance. I just sat on the sofa deep in pity. Finally my wife, my hero, came home from work one evening and looked at me. “Why don’t you get up and fight this thing hard like you are known to do? You’re a fighter. I married a fighter, so get up and fight.” By this time she was raising her voice, something she rarely does. I looked up at her and her eyes were watery. She was like a tiger. “Get up, get up and fight; don’t give up, don’t quit. You have never given up or quit on anything before, so don’t do it now. We need you. I need you. I want my husband back, I want my husband back.” She threw herself onto my shoulders, crying and repeating, “I want my husband back, I want my husband back.” I gently lifted her head off my shoulder and saw for the first time in my life my wife’s sadness. It was at that time that I suddenly got back my strength and my will to live and fight as if somehow she energized me, turning me from Clark Kent to Superman, transforming me from Bruce Banner to the Hulk. I stood up looked at her and said to her, “You’re right.” She looked at me, smiled, and knew from years of being together; she could feel that I was back. I then walked across the room with confidence and authority and got ready for my classes at tech school. My wife looked at me and with tears of joy. “That’s my husband, that’s my husband.” My wife is my hero, and I thank God for that every chance I get. I feared no man. I had so much confidence in my ability that I dared not back down from any challenge. All the fighters I have fought were made of flesh, blood, and bones. All of them would get tired, they would bleed, they had fears, they felt pain, and they had weak spots. I always said, “Anything that knows fear, feels pain, and bleeds can be beaten.” I won all my fights because I lived by a certain code: “To beat me you’re going to have to kill me, and to do that you’re got to have the heart to stand toe-to-toe right in front of me, and to do that you have to be willing to die yourself.” None of them were willing to die, but I was. Now I am facing an opponent that is not made of flesh, blood, and bones. He does not bleed, he does not have fears, he does not feel pain, he does not
have any weak spots, he does not get tired and he will never ever stop until I am dead. When a person reads a book, he reads it one page at a time. When a fighter fights, he fights one round at a time. So you live life one day at a time. I have this image in my head that I’m in the ring getting ready for my fight. I look across the ring and see my opponent. He is a black silhouette and on his trunks it reads, “Parkinson’s.” I know I will never be able to knock him out, but if I can go the distance, if I can keep him off me for as long as possible, if I can live my life to the fullest, dance at my grandkids’ weddings unassisted, and check out at a very old age, then I win. I can hear the ring announcer saying, “As we wait for the sound of the bell to start the first round, we have the champion dancing in his corner and the challenger dancing in his corner. We’re just seconds away from the greatest fight of the century.” This will be the greatest fight of my life. But to beat me, he going to have to kill me, and to do that he’s got to have the heart to stand toe-to-toe right in front of me. To do that, he would have to be willing to die himself. I don’t know if he is willing to do that, but what I do know is this: “I am, so get ready, because here I come.” “I have Parkinson’s; Parkinson’s does not have me.”
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PHILLYFIT | 33
FITTESTDOCs With this issue we begin a new section -- PhillysFITTEST Docs -- featuring physicians throughout the region who follow a healthy, active lifestyle while practicing their profession. If you are a doctor, or know a doctor, and would like to be featured here, please contact Jami at jami@phillyfitmagazine.com.
Andrew M. Star, MD
Medical Director, Orthopaedic & Spine Institute Chief, Division of Orthopaedic Surgery, Abington Memorial Hospital Primary and revision total joint replacement and reconstruction Favorite workout: Playing pickup soccer is my favorite workout. You can play as long as you like and generally just play rolling games so you may win a few or lose a few. Favorite cardio: Soccer Most unfavorite type of exercise: Running. I run to stay in shape and play other sports but am still waiting for that runner’s high. Favorite junk food: French-fries... the more the better. And I like those thin crisp ones the best, but will eat any! Favorite health food: Smoothie. There are lots of options. Likely place on a nice sunny weekend: Playing soccer in the morning and then playing golf in the afternoon. (If there is time left, gardening is fun as well. I even like mulching). Workout partner: No. I go to the gym and read or listen to music. Family: Occasional 5K but not that often. Worst healthy thing: Running. See above. Advice to folks trying to stay on the fitness bandwagon: Commit to a sport, it will make you want to stay in shape! Also weigh yourself every day. If you are cheating, you can do something about it before it gets out of hand! PhillyFIT Magazine is proud to featured two of the local Docs using this new procedure for knee pain:
MAKOPLASTY PARTIAL KNEE RESURFACING
Minimally invasive procedure for early to mid-stage osteoarthritis may provide quicker recovery and more natural feeling knee post-surgery MAKOplasty® partial knee resurfacing, a minimally invasive treatment option for adults living with early to mid-stage osteoarthritis that has not yet progressed to all three compartments of the knee. MAKOplasty is less invasive than traditional total knee surgery and is performed using RIO®, a highly advanced, surgeon controlled robotic arm system. Dr. Star practices this procedure at Abington Memorial Hospital in the Philadelphia region, while Dr. Ast practices at Robert Wood Johnson in the Trenton (NJ) area. MAKOplasty potentially offers the following benefits as compared to total knee surgery: · Reduced pain. · Minimal hospitalization. · More rapid recovery. · Less implant wear and loosening. · Smaller scar. · Better motion and a more natural feeling knee. 34 | PHILLYFIT
Why did I choose orthopaedics? I saw my first knee replacement as a medical student in Chicago. I happened to have the opportunity to speak to that surgeon when one of my neighbors was on vacation in Chicago and injured herself. I enjoyed being able to tell him twenty years later that he was the reason that I do what I do. Knee and hip replacements have very high success rates. As a physician it is one of the few areas where we actually can restore function that is very close to normal. With newer technology like computer guidance, robotics, and less invasive options such as partial knee replacements, we really can improve the accuracy of our work while at the same time providing a better result with less “time away” for our patients. I never thought the robot would work, even after seeing demonstrations. But when it was put in my hands I realized it took away most of the guesswork and all of sudden we were done and it was perfect!
®
“MAKOplasty allows us to treat patients with knee osteoarthritis at earlier stages and with greater precision. Because it is less invasive and preserves more of the patient’s natural knee, the goal is for patients to have relief from their pain, gain back their knee motion, and return to their daily activities,” said Dr. Star. Through its innovative use of technology, MAKOplasty takes partial knee resurfacing to a new level of precision. The RIO® system enables the surgeon to complete a patient specific pre-surgical plan that details the technique for bone preparation and customized implant positioning using a CT scan of the patient’s own knee. During the procedure, the system creates a three-dimensional, virtual view of the patient’s bone surface and correlates the image to the pre-programmed surgical plan. As the surgeon uses the robotic arm, its tactile, auditory and visual feedback limits the bone preparation to the diseased areas and provides for real time adjustments and more optimal implant positioning and placement for each individual patient. “Precision is key in planning and performing partial knee surgeries. For a good outcome you need to align and position the implants just right. Precision in surgery, and in the pre-operative planning process, is what RIO can deliver, for each individual patient,” said Dr. Ast.
July/August | 267-767-4205 | www.phillyfit.com
Michael P. Ast, MD
Adult Reconstruction and Joint Replacement Surgery Co-director Hip Preservation Program Mercer Bucks Orthopaedics 3120 Princeton Pike Lawrenceville, NJ 08648 (609) 896-0444 X1507 What is your favorite workout and why? I’m a big outdoor exercise fan, so biking, tennis, and jogging along the river are my favorite ways to get in a good workout. What is your favorite type of cardio and why? For cardio I like to do things with a partner or friend so I prefer a long run on a scenic trail. What is your most UNfavorite type of exercise and why? Running inside on a treadmill. Personally, I just find it a little boring, and it feels like work to me. Favorite junk food? Spicy Buffalo wings. Favorite Health Food? My wife’s homemade fruit smoothies. Likely place we’ll find you on a nice, sunny weekend day and doing what and with whom? If it’s sunny and summertime you will find me at the shore with my wife surfing or playing tennis on LBI. In the fall and winter you will find me jogging or biking the trails along the Delaware. Do you have a workout partner? And why have you chosen them, if so? My wife is my workout partner. We are both former Division 1 gymnasts and so we both enjoy staying in shape and are both great at motivating each other to stick to our plans. Is your family, or significant other, part of your fitness routine/lifestyle too? Yes, my wife is my best workout partner and probably the most important reason I eat healthy since she is a great cook. What is your worst “healthy thing” you do, but you hate doing it/ or eating it? I’ve been really lucky to find ways to both eat healthy and exercise without including any activities or foods that I don’t enjoy. The key is to find a way to make staying in shape not feel like a chore. What is your advice to folks trying to stay on the fitness bandwagon? The biggest reason people don’t stick to their fitness goals is that they put too much pressure on themselves. If you make eating right
and exercise include things you really enjoy, and have a solid support system, you will be able to live a long and healthy life without having to sacrifice your happiness along the way. Why MAKOplasty makes sense for active adults? Advanced technology in surgery, such as MAKO robotic assisted joint replacement, improves the accuracy and reproducibility of joint replacement surgery. Today’s joint replacement population is younger and more active and putting more stress on the joint replacement implants, and therefore more reproducible results make it more likely that those implants will be able to survive the level of activity that our patients are looking for. Why I chose orthopaedics as a specialty: I am a former lifelong and Division 1 gymnast and have had my share of orthopaedic injuries. When the time came to choose a career path, it seemed only natural to want to help other people stay in the game, much as the wonderful physicians I had growing up did for me.
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PHILLYFIT | 35
4 ROOM STYLES TO CHOOSE FROM: ABBEY ~ VICTORIAN SUITE ~ POOLSIDE MARQUIS SUITE & POOLSIDE CAPE MAY SUITE
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drjones@theanimedic.com www.theanimedic.com 102-104 Jamestown Ave, Philadelphia PA 19127
36 | PHILLYFIT
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PetsFIT
Holistic Medicine for Animals? It May Surprise You!
Supported by VRC, Comprehensive Specialty and Emergency Veterinary Care By Linda T. Stern, MS, DVM, CVA “People are often surprised to learn that holistic therapies are available in veterinary medicine. If you look at how human medicine has evolved, treatments that were once considered outside the box—such as acupuncture, spinal manipulation, yoga, and use of herbs and natural supplements—are now more widely accepted. Holistic means “treating the whole patient.” As a veterinarian who has been caring for animals for more than twenty-five years, I’ve developed what I call my toolbox of natural treatment options that can be used individually, in combination, or as a complement to traditional medical therapies. All of these approaches share one goal: to balance the patient’s system and create an environment for self-healing. I’ll repeat that last part: with holistic integrative medicine, I am not the healer. I provide animals with the building blocks that allow their bodies to respond. What is in my holistic toolbox? Acupuncture uses thin needles to stimulate specific points on the body to balance energy flow, reduce pain, and improve health. Veterinary Orthopedic Manipulation (VOM) is a technique that locates areas on the animal’s nervous system that are out of communication and puts them back in alignment. Cold laser uses energy from lights to promote tissue repair and enhance healing. Food therapy involves the
selection of dietary ingredients based on their energetic properties and the animal’s specific body type and medical conditions. I also use Chinese herbs to correct the imbalances that contribute to disease. I am currently treating a cat that was diagnosed with liver disease and given a prognosis of only a few months to live. We rotate between treatments of acupuncture, cold laser, and VOM, and the cat continues to take her prescribed medication for hyperthyroidism. I believe that these holistic treatments have helped her to be more comfortable and to experience an improved quality of life. This cat is eighteen years old, and I have worked with her since her diagnosis two years ago. That’s another thing about holistic veterinary medicine that people may be surprised to learn. It is a complementary approach that can be used safely and effectively alongside traditional treatments. I often work with referring veterinarians to enhance the care they are providing. For example, I treat animals going through treatment for cancer and provide nutritional supplements that restore the appetite and support the immune system, which can get suppressed by chemotherapy. I’ve treated dogs post-surgically with VOM and cold laser to support their healing and with herbs to reduce inflammation and strengthen their tendons and
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ligaments. My patients have included diabetic cats and dogs with allergies, young animals, and geriatric pets. Holistic integrative medicine is not magic, but it can provide pets with the right condition under which to heal. The rest is up to them. ~~~ Linda T. Stern, MS, DVM, CVA, earned both her MS degree in Animal Nutrition and Immunology, and her DVM degree, from Michigan State University. She received additional certification in veterinary acupuncture from the Chi Institute. Dr. Stern’s lifelong interest in nutrition as a means of supporting health led to her specialization in complementary veterinary therapies, including food therapy, Chinese herbs, Veterinary Orthopedic Manipulation (VOM), cold laser therapy, and acupuncture. She is experienced in treating exotic birds, reptiles, rabbits and other small mammals, as well as dogs and cats. Dr. Stern has several cats, two African Grey parrots and a turtle, and enjoys kayaking, hiking, biking, and ballroom dancing. VRC is proud to announce Dr. Stern has joined its team as its Holistic Integrative Medicine expert. To learn more about VRC or Holistic treatments at VRC, please visit VRCMalvern.com or call (610) 647-2950.
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THE EYE: A Window for
PetsFIT
Humans & Animals S
By Dr. Kathryn Wotman, DVM, DACVIM, DACVO (Ophthalmology)
ome say the eye is a window to the soul but realistically it is a filter used by both people and animals to relate to the outside world. As humans, we rely on all of our senses simultaneously to relate to the world around us, including sight. Animals are no different. The eye in our pets and other animals, as in humans, serves the important function of taking light information from the outside world, and keeping that information organized in order to transform it from light energy to electrical energy. This information is then transmitted to the brain for processing to create pictures and reference points.
HOW ANIMALS USE SIGHT Animals have specific ocular adaptations depending on the environment in which they live as well as factors such as time of day of most activity and feeding behavior. If any portion of the eye is not functioning properly, this may affect an animal’s ability to obtain necessary food and remain safe. As humans, we have the benefit of strong supporting senses if our sight is diminished such as touch, hearing and taste, or other aids, for example, for us to find our way to a grocery store and to live active, full lives without sight! For animals in the wild, the loss of sight may be catastrophic. Pets are at an advantage because their people are able to support them appropriately to live happy lives.
SPECIALTY DOCTORS FOR ANIMAL EYES
Our pets, through the help of their owners, often have the benefit of a veterinarian’s care when problems arise. Just as with human ophthalmologists (human specialty doctors who treat eyes), veterinary ophthalmologists are specifically trained in diseases of the eyelid (the protective covering of the eye found in all species) and the eye itself. Following four years of veterinary school and one year of internship, a veterinary ophthalmologist completes a rigorous three-year residency program under the supervision of a board-certified specialist in which they train to be competent in treating both domestic and exotic animal species for medical and surgical ocular conditions. Human ophthalmologists treat one species – man; but a veterinary ophthalmologist may treat dozens of animal species. A veterinary ophthalmologist uses many tools to determine if an animal’s eye is healthy. Equipment used to test the animal eye must be portable, as most of our patients won’t keep their head in the chin rest. A portable microscope allows the veterinary ophthalmologist to closely examine layers of the cornea, and lens as well as front and back chambers of the eye. Special lenses are also used to evaluate the retina and optic nerve. Special stains are used to evaluate the health of an animal’s tears and cornea. And the animal’s eye pressure, intraocular pressure, will also be measured with small handheld devices. Most animals tolerate the exam very well, particu-
The author and her patient
larly if treats are involved.
SIGNS & TREATMENT FOR EYE ISSUES WITH PETS
There are many signs that ophthalmologists, and animal owners, can monitor for at home to alert an owner to a possible eye problem. Things to watch out for at home include signs of squinting, or closing the eyelids. Excessive tearing from the eyes is not normal as well. The eyes can also show color changes, which indicate a problem. A veterinary doctor should check any redness or cloudiness in or around the eye. Common conditions that may cause these signs include a corneal ulcer, or abrasion or scratch, which is a trauma to the outside portion of the eye. Dogs such as a Boston Terrier, Pug, Pekingese or Shih Tzu notoriously are prone to scratches due to the pronounced position of their eyes. Other common conditions that can be treated include dry eye (keratoconjunctivitis sicca, KCS). Dry eye can cause red irritated eyes with excessive discharge that might look green or yellow. A change in vision can be due to many causes but some of the more common problems treated by veterinary ophthalmologists include cataracts, which look like a white or blue color change in the inside of the eye in the lens. Just like with humans, cataracts can occur over time when the lens of the eye becomes thicker and less flexible. Like looking through eyeglasses smeared with petroleum jelly, sight becomes cloudy and objects are less defined. The retina acts as the “film” for the camera and is important for giving the correct information to the brain. If there is any problem with the retina, signals to the brain become fuzzy and unrecognizable.
HOW TO KEEP A PET’S EYES HEALTHY A pet owner can help keep their pet’s eyes healthy at home in a variety of ways. Paying attention to changes in how the eyes look may clue you in to a problem sooner rather than later. Any change in vision should be brought to your veterinarian’s attention immediately as diseases of the eye are sometimes very painful for pets and might also indicate problems in other parts of the body.
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PHILLYFIT | 39
Some tips: 1. If your pet enjoys swimming or time at the beach or running in tall grasses, a daily over-the-counter lubricant may be useful to rinse the eyes of any debris that can collect on the eye. 2. Your pet’s head should stay inside the car while you’re driving, to protect from drying wind damage and particles. 3. If you see squinting, tearing or a pet trying to swipe his eye with his paw, call a veterinarian immediately.
ADAPTATION Sight is a very important sense for all animals – humans or otherwise. However, our pets tend to adapt to diminished sight fairly well. If your pet has suffered loss or diminishment of sight, try to keep your furniture and other household items in familiar locations. ~~~ Dr. Kathryn Wotman is board-certified in both veterinary ophthalmology and veterinary internal medicine. She completed a veterinary ophthalmology residency at the University of Pennsylvania, School of Veterinary Medicine in conjunction with the Veterinary Specialty Center of Delaware, and ultimately joined VSCD as an associate in ophthalmology in 2011. Prior to her residency, Dr. Wotman completed a residency in internal medicine, also at Penn Vet’s New Bolton Center in Kennett Square, PA. She is originally from the Chicago area and graduated from Purdue University with a degree in animal sciences, then obtained her DVM degree from the University of Illinois. Dr. Wotman has published articles and provided presentations on subjects concerning internal
medicine as well as management of corneal pain, corneal infections, and inherited retinal diseases in both companion animals and large animals. Her specific interests include ocular manifestations of systemic disease, eyelid blepharoplasty, corneal surgical repair, surgery of the lens, inherited retinal diseases and management of ocular infections, and ocular pain. Dr. Wotman is a Diplomate of the American College of Veterinary Ophthalmology and of the American College of Veterinary Internal Medicine. She is a member of the International Equine Ophthalmology Consortium, American Veterinary Medical Association, and Delaware Veterinary Medical Association, and currently serves on the Delaware Lyme Disease Task Force. ~~~ ABOUT VSCD — The Veterinary Specialty Center of Delaware (VSCD) is a state-of-the-art veterinary hospital offering advanced and urgent care to companion animals. The main hospital receives specialty and emergency patients and is located just off of US I-95 in New Castle, DE, with a satellite location in Dover, DE, which sees only specialty appointments. Both buildings sit just off major highways and are easily accessible to Delaware, Pennsylvania, Maryland, and New Jersey clients and patients. VSCD specialists are trained in the world’s most advanced treatments and techniques in the specialized areas of cardiology, 16-slice CT imaging, critical care, internal medicine, oncology, ophthalmology, pain management, anesthesia, acupuncture, physical rehabilitation therapy, radiology/ultrasound and surgery. 24/7 emergency staff veterinarians are highly skilled to treat and manage all emergencies from trauma to chronic ailments. Our collaborative care approach ensures that the owner, referring veterinarian and VSCD team work together to provide the most specialized and compassionate care for our patients and their families.
Emergency/Critical Care - 24 Hour Service Reid P. Groman, DVM, DACVIM, DACVECC KimMi Whitehead, VMD Practice Limited to Critical Care
Jeffrey Barnet, VMD Elizabeth Bukowski, DVM
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Mark Cofone, VMD, DACVS Art Jankowski, VMD, DACVS Scott Roberts, VMD, DACVS
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Reid P. Groman, DVM, DACVIM, DACVECC KimMi Whitehead, VMD Practice Limited to Critical Care
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Jeremy Diroff, DVM, DACVIM Carrie Goldkamp, VMD, DACVIM Eric Walsh, DVM, DACVIM
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Cardiology*
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Megan King, VMD, DACVIM Michael Miller, MS, VMD, DABVP Practice Limited to Cardiology
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Rachael Gaeta, DVM, DACVIM
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Jeffrey Bowersox, DVM, DACVO Kathryn Wotman, DVM, DACVIM, DACVO
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Rehabilitation with Hydrotherapy Natalie Campbell, VMD, CCRP Chelsey Davey, DVM Kristin Jankowski, VMD, CCRP David Mazzoni, Hydrotherapist
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Laurie Sorrell-Raschi, DVM, DACVA, RRT *some weekend specialty hours available
REHABILITATION CENTER WITH HYDROTHERAPY The VSCD Rehab Center offers appointments Monday through Saturday with evening hours. Services include: underwater treadmill, heated therapy pool and exercise room in addition to Class IV cold laser, thermotherapy, massage, neuromuscular electrical stimulation, therapeutic ultrasound, and therapeutic exercise and treadmill.
July/August | 267-767-4205 | www.phillyfit.com
PHILLYFIT | 40
PetsFIT
Helpful Tips When Hitting the Road This Summer With Your Dog By Lisa R. Mele
T
he summer season increases outdoor and travel activity with you and your pet dog. Below are some tips and advise from professionals and experienced pet owners who have traveled with their pets safely and successfully on vacations. Nancy Talleno, a canine behaviorist, Pet Reporter for KYW News Radio 1060, and owner of Peace in the Pack, recommends this when taking your dog on the road, “All dogs regardless of size, age or breed should be in a car restraint harness that acts as a doggie seat belt in the back seat of the car.” Talleno explains, “This will give your pet a sense of safety and stability. Never let your dog roam freely in a car; it can be fatal in an accident even at a low-level speed.” Talleno advises, “Never leave your pet unattended in the car, even when the windows are cracked open. Your car heats up quickly and it can cause your dog rapid heat exhaustion, heatstroke or even death.” Talleno adds, “Always stop frequently for fresh water breaks and make periodic stops to allow time for your dog to relieve itself.” Some states have laws that require pets to be buckled up, and if the driver of the vehicle is pulled over, the driver could face fines up to one thousand dollars and possibly be charged with animal cruelty. Every state is different so make sure you know the law in each state that you travel to before risking a possible fine. If your destination is the shore, mountains or any outdoor activity, ask your veterinarian if your dog needs suntan lotion and if so, what brand to purchase to avoid sunburn. It is important to make sure your dog is protected from Lyme disease. One major pet chain recommends using a high-quality flea and tick spray or collar. Make sure to ask your veterinarian first which product would be a better choice for your pet’s protection; some top brands have been known to cause irritations. Always check your dog at the end of the day for ticks and make sure you bring a pair of tweezers just in case. Once you have reached your destination, make sure the hotel that you and your dog are staying at is pet-friendly. It is always best to check the hotel’s specific pet policy or call them directly before booking your room. Find out how many dogs are allowed to stay in one room and the dog weight limit. Some hotels do not charge extra fees for pets and other hotels charge pet fees as high as one hundred dollars per night.
A few summers ago, long time pet owner Christine Ensign and her family traveled with their dog to Niagara Falls. The Ensign family stayed at a major hotel chain that offered a pet-sitting service, which included walking their dog several times a day while Christine and her family could enjoy sightseeing! Ensign adds in her own words, “It’s better to stay at the end of a hallway near an exit for easy access in and out of the hotel. I avoid staying near elevators, so my dog doesn’t hear noises all night long.” Ensign adds, “We always bring our dog’s favorite things like her bed, her toys, treats, and I always pack a new toy to keep her entertained and busy. This helps to keep her calm so she doesn’t feel like she’s in a completely new environment.” Many hotels to do not allow your pet to be left unattended in a room and if you do leave for an extended period of time it is best to let the front desk know in case housekeeping needs to go into the room to clean. If planning a vacation or day trip to a state park or campground, know the rules before taking your dog. Most state parks ask that the dog be on a leash no longer than six feet. There could be certain areas of the park or campground that are restricted from dogs. You may also be asked to show proof of your dog’s rabies vaccinations and your dog’s license. Remember these are just some suggestions for safe and fun travel with your dog. The rules and laws may change from state to state and from destination to destination. ~~~ Lisa R. Mele holds current fitness certifications for Mat Pilates and as a Personal Fitness Trainer with AAAI/ISMA. She is also 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 spending family time with her three children and husband. She also enjoys writing fitness and other related articles for PhillyFIT Magazine! Her references for this article: “Dogs: The Ultimate Care Guide” edited by Matthew Hoffman, www.petswelcome.com, and pet-friendly-hotels.net.
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PHILLYFIT | 41
MedicallyFIT
Achieving Abdominal Nirvana By Dr. R. Brannon Claytor
C
runches, planks, lifts, yoga… have you reached your fitness goals but still find that stubborn belly fat just won’t respond to your workouts? I’d say don’t sweat it, but knowing that you have invested both heart and sweat into achieving your optimal fitness and nutritional goals, perhaps it is time to look at some of the plastic surgery options that can address that stubborn belly fat and muscle separation that elude diet and exercise.
Before
Non-invasive body sculpting Having already achieved many of your fitness goals, you will find that your body will respond beautifully to one of several options. Perhaps you have just a small area of stubborn fat on your abdomen, thighs or flanks (love handles or “muffin top”). You might consider the newest non-surgical procedure, which “freezes” and eliminates fat without anesthesia or down-time. Coolsculpting ® is an FDA-cleared non-invasive procedure that literally freezes fat without harming the skin or other tissues and provides a twenty to twenty-five percent reduction in fat in localized areas over a three-week to three-month post-procedure period. Patients typically require only one to two treatments to achieve their desired result and can return to their regular activities the same day!
Minimally invasive body contouring If you have localized areas of body fat — buttocks, abdomen, arms, back or hips — you may be a candidate for the liposuction procedure. Liposuction is a minimally invasive procedure in which a cannula, or thin, hollow tube, is used to remove localized areas of body fat. Tumescent liposuction utilizes a local anesthetic, such as lidocaine, which is injected before surgery, causing blood vessels to shrink down or constrict. This minimizes blood loss and reduces postsurgical pain and bleeding. The cannula is inserted through extremely small incisions; it is then strategically moved to loosen excess fat, which is simultaneously suctioned out using a vacuum or a cannula-attached syringe. Treated areas look slimmer and more contoured, and the patient can achieve better overall body proportion. The ideal candidate is in good overall health but has one or more areas of fat that will not respond to diet and exercise. Following the procedure, patients experience mild swelling, bruising and discomfort in the treated area. Patients can return to work and regular activity
After Tummy Tuck, Actual Patient
as soon as they feel comfortable (usually within a few days), but should avoid strenuous exercise and activities for a few weeks to allow for healing. The latest technique in liposuction is the Smart Lipo Triplex®. Smart Lipo® targets the same areas as traditional liposuction. However, Smart Lipo® is a laser-assisted procedure performed using a small cannula (or tube) about the size of a tip of a pen, which is inserted under the skin. The laser delivers energy directly to the fat cells through the cannula, causing them to rupture. The liquefied fat is then gently suctioned out. The laser promotes new collagen to be produced, and this results in tissue tightening. Because this procedure is done under local tumescent anesthesia, recovery is fast and easy, and patients typically return to regular activity within a day or two. This procedure is best suited to both men and women who are not significantly overweight but who have stubborn fat deposits, stomach, love handles, flabby arms or excess neck or facial fat.
Abdominal Rejuvenation Significant weight gain in either men or women can result in the spreading of the abdominal muscles. Now that you have lost the weight and toned the abs, perhaps it is time to repair those muscles so that you can achieve the toned, sculpted abs you crave. Abdominoplasty, better known as a "Tummy Tuck," addresses not only the repair of the abdominal muscles, but also excess fat and skin. You will work with your aesthetic plastic surgeon to determine the best option to address your specific needs and goals in order to achieve the best possible result. During the abdominoplasty procedure, an incision will usually be made around the belly button. Tumescent fluid is then injected into the abdomen and liposuction is performed. The loose underlying tissue and
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PHILLYFIT | 43
rectus diastasis muscle are tightened using sutures. The skin is drawn downward, and at this stage, excess skin is removed and a new opening is made for your belly button. In many cases, the Scarpa’s fascia is left intact, which allows for lymphatic drainage; this removes the need for drains. After surgery, there will be a scar, which can be hidden in the bikini line. Patients will have some swelling and bruising, will need to reduce activity for ten days to two weeks, and will return to full activity within six weeks. If achieving your pre-pregnancy body image is your goal and you have been frustrated by stubborn belly fat, muscle separation, striae or stretch marks, and excess skin, you are more likely a candidate for an abdominoplasty or tummy tuck. Pregnancy can result in diastasis rectus, which is the spreading of the abdominal muscles. These will not return to the midline with exercise alone and can only be repaired with direct repair during surgery. This results in a more refined and sculpted abdomen with an hourglass figure. The abdominoplasty is often used with liposuction of the abdomen and waist and will enable you to achieve a more sculpted abdomen. Performed in the hospital as an outpatient procedure and with the latest developments in technique, we often do NOT need to use drains. This minimizes post-operative discomfort and eliminates the hassle of tubing, resulting in less skin irritation. The results from a tummy tuck are long-lasting and, with maintenance of stable weight and exercise, will continue to look fantastic.
R. Brannon Claytor, MD, FACS R. Barrett Noone, MD, FACS
Choosing your surgeon The most important decision you will make once you have decided to take on surgery is selecting your surgeon. Your surgeon and the office staff will ensure that all your questions are fully answered and that you achieve the safest possible care with the highest quality result. The educated patient will often choose a surgeon who is board-certified in plastic surgery. This will ensure that your surgeon has been extensively trained and undergone a peer-review examination and been certified by the American Board of Plastic Surgery. Another important aspect of qualification is the Maintenance of Certification (MOC) for continued medical education. MOC is offered by both the American Society of Plastic Surgeons and the American Society for Aesthetic Plastic Surgery and ensures the surgeon participates in ongoing education in order to remain current and up-to-date in aesthetic plastic surgery procedures. ~~~ R. Brannon Claytor, MD, FACS is known for his warmth, professionalism, and extraordinary level of care throughout the patient experience, from the first consultation to the beautiful, natural results he creates for his patients. A native of the Main Line area, Dr. Claytor has been in private practice since 2005. He is double board-certified by the American Board of Plastic Surgery. He is a member of the prestigious American Society for Aesthetic Plastic Surgery (ASAPS) as well as the American Society of Plastic Surgeons (ASPS). In 2014, Dr. Claytor joined Dr. R. Barrett Noone to form Claytor-Noone Plastic Surgery and carry on the lasting legacy of Dr. Noone’s dedication and service to patients in the Philadelphia area over the past forty years. Dr. Claytor is a Fellow of the American College of Surgeons and a member of the International Society of Aesthetic Plastic Surgery. He is on staff at Bryn Mawr Hospital and operates at all of the Main Line hospitals.
44 | PHILLYFIT
888 Glenbrook Avenue Bryn Mawr, PA 19010 claytornooneplasticsurgery.com 610-527-4833
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PHILLYFIT | 45
HealthyFIT
Varicose Veins You Don’t Have to Put Up With Them Anymore By Dr. Aaron Shiloh
W
hat do an Olympic swimmer, champion cyclist, hairdresser, and teacher have in common? They all have and can suffer from varicose vein disease. Varicose vein disease is extremely prevalent in the United States with estimates suggesting 30 million sufferers. In fact, approximately 50% of adults over 50 have venous insufficiency. Unfortunately less than 10% of people seek treatment. So what is venous insufficiency or “reflux”? Venous insufficiency is a very common condition resulting from decreased blood flow from the leg veins up to the heart, with pooling of blood in the veins. Normally, one-way valves in veins help keep blood flowing toward the heart – against the force of gravity. When the valves do not perform their function or become “incompetent,” blood can flow backwards or reflux. This reflux results in what is known as venous insufficiency. What predisposes an individual to venous reflux? Risk factors include increasing age, a family history of varicose veins, jobs that require long periods of continuous sitting or standing and obesity. In women, pregnancy – especially multiple pregnancies – is one of the most common factors accelerating the progression of venous insufficiency. Are varicose veins simply a cosmetic problem? While there is clearly a component of unsightliness, many patients suffer from significant symptoms. Symptoms caused by venous insufficiency and varicose veins are related to the increased pressure within the veins. Symptoms include aching, throbbing, restless legs, fatigue and heaviness – all of which worsen as the day goes on. Many people find that they need to sit down in the afternoon and elevate their legs to relieve these symptoms. People who have venous insufficiency can have symptoms even without visible varicose veins. In severe cases, venous insufficiency can injure the skin near the ankle resulting in dark pigmentation and scarring. In fact, 1% of adults over age 60 develop chronic wounds from venous disease known as ulcers. Can the varicose veins improve on their own? Sadly, varicose vein disease is a progressive disease. Once the valves become damaged there is no cure. Compression stockings can improve
46 | PHILLYFIT
symptoms particularly if they are measured properly. Some people even find that they wear them during exercise, which helps them recover faster from their workout. What are the treatment options? In the past, surgery was the only option, a procedure known as vein stripping. It was very invasive and required a prolonged recovery period. Today, we have a much less invasive procedure known as vein ablation. Endovenous vein ablation is a minimally invasive outpatient treatment for venous insufficiency that is performed using ultrasound guidance. After applying local anesthetic to the skin over the vein, an interventional radiologist inserts a thin tube known as a catheter, about the size of a strand of spaghetti, into the abnormal vein. Through this catheter, laser or radiofrequency energy is applied to the inside of the vein to seal it closed. By closing the abnormal vein, the varicose veins – which are close to the skin – shrink and improve in appearance. In addition, once the diseased vein is closed, the surrounding healthy veins are no longer burdened by the leaking blood flow. Other healthy veins take over to carry blood from the leg, re-establishing normal
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~~~ Aaron Shiloh, MD, FSIR is Medical Director of SVAI, Shiloh Vein & Aesthetics Institute, 715 Cherry Lane, Suite 100, Southampton, PA 18966, 215-808-VEIN (8346).
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flow. In my practice, I use the Venefit RF procedure as it has been shown to be associated with less pain and bruising than laser. The treatment typically takes less than an hour and provides immediate relief of symptoms. Patients may immediately return to normal activity with little or no pain. There may be minor soreness or bruising, which can be treated with over-the-counter pain relievers. There are absolutely no scars or stitches since the procedure does not require a surgical incision, just a nick in the skin, about the size of a pencil tip. The success rate approaches 100% and there is a recent study from England showing a 5-year occlusion rate of 95%. Is this procedure covered by insurance? Almost all insurance carriers cover a consultation with an interventional radiologist to assess a patient with a venous disorder. Venous insufficiency treatments are covered benefits in most plans, based on medical necessity. If you require treatment, your interventional radiologist can interact with your insurance company to assess your coverage. Are there any other treatments besides ablation? Microphlebectomy and injection sclerotherapy are other treatments for varicose veins. These procedures may be done alone or in conjunction with vein ablation. Microphlebectomy is a minimally invasive technique to remove bulging varicose veins. The abnormal vein is removed through a tiny nick using a special set of tools. This outpatient procedure is done under local anesthesia. Injection sclerotherapy is used to treat varicose as well as spider veins. An extremely fine needle is used to inject the abnormal vein with a solution that eventually shrinks the vein. Recovery is rapid after both microphlebectomy and injection sclerotherapy.
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PHILLYFIT | 47
SportsFIT
A Special Horse:
Luvtoluvyoubaby’s Story E
By Leslie Molinari
very horseman in the game will tell you that there is always that one special horse in your lifetime that grabs your head, your heart, and everything in between. You connect with him – he becomes your partner in a common goal, and while non-horse folks may not get this, he is your best friend. Luvtoluvyoubaby was that horse in my lifetime, and not just for me, but for nearly everyone with whom he came in contact. First, let me give you some background on both members of the team – Babyluv (as he came to be known) and me. My name is Leslie Molinari, and I own and operate Sports Equine, an equine wellness and rehabilitation facility, and Nuzzle Me Safe Ottb’s, a nonprofit located in Doylestown, Bucks County, PA. The great passion of my life has been horses, and in particular, their health and well-being. Cohabitating with racing thoroughbreds has taken up a large portion of my life, and it is very close to my heart that these magnificent equine athletes be given a second chance in life. I have been involved with the caretaking, rehabilitation, and wellness of horses for over thirty years, specializing in therapeutic work and placing ex-racehorses in new homes. I have trained thoroughbreds on the Pennsylvania-New Jersey circuit where I was quite often the leading female trainer. My experience on the racetrack coupled with my hunter/jumper background led me to this current passion of my life – the maintenance of Sports Equine Rehabilitation and Nuzzle Me Safe Ottb’s, a place for these lovely and courageous equine youngsters to find a little corner of peace and kindness where they experience only the love and caring of the wonderful staff who cater to their every need. We let them just be horses, to rehabilitate their mind and their spirit as well as their sometimes broken bodies. Babyluv arrived at my center to recover from surgery to repair a “run down” injury. His trainer, John Servis (remember Smarty Jones?), told us that Babyluv was a barn favorite, and why wouldn’t he be? If eyes are the windows to the soul, then Babyluv had a depth of soul easily recognizable to the exercise riders, jockeys, grooms, and right on down to the hot walkers. He was a fresh young colt with the heart of a lion, completely unaware of the feisty and pushy behaviors that youngsters like him usually display. No biting; he was not territorial or studdish. Basically he was a Disney character in a racehorse’s body, but what a body it was. A blood bay with a powerful chest, he shined like a new penny, and had a little snip which gave him an air of precociousness, like a child who knows great things are ahead for him. He had a bit of chrome in the form of two white socks that gave your eye a chance to pick up his legs as he tore up the track, eating lengths at a 48 | PHILLYFIT
prodigious rate, with no wasted motion. To be honest, waste was beneath him. He was way above wasting time or effort. He was too honest, and was in tune with the fact that you both had work to do and a goal to accomplish, winning that next race. Babyluv and I established our bond right away as soon as he arrived at our facility for his rest and recovery after his surgery. He let me come in and out of his stall at will, to pick his hooves, to change his bandages, and clean the area around his stitches (which must have been painful) with nary a flip of his tail. He just knew that I was there to help him, and I knew he trusted me to do the job right. Weeks passed and Babyluv healed well, beginning to train again, first on our Equicizer and then back at the track where he belonged. He didn’t disappoint and quickly returned to his winning ways. My picture with him in the winner’s circle his first time back was one of my proudest moments, and spoke to the accomplishment that we had both achieved together. As the nature of the thoroughbred racing sport goes, Babyluv was placed in a high-priced claiming race, which he won. Sadly, he was claimed by an owner/trainer with a shadowy history of abuse and unethical behavior ranging from drugging horses to injecting them with snake venom. Babyluv’s owners and his trainer immediately offered to buy the horse back from this individual for ten thousand more dollars than he was claimed for, but the claiming owner refused, saying he had a plan for this one. And then, Babyluv slipped into that nebulous world of the working claimer horse. Running here, shipped there, dropped down, dropped down some more, shipped out again. Purses are less somewhere else, but so is the competition. And so it went. Babyluv fell farther and farther away from his loved ones, while slipping into the circuit of has-beens and never-will-bes, headed south and west to smaller tracks with tiny purses like a common thief aiming for a last score. I must admit to forgetting about him in my everyday thoughts. I had a business to run and other equine athletes were filling my days with their needs. But one night I had a dream about Babyluv being in trouble and needing help. I tried to pass it off as me just missing an old friend, but the next day I received a phone call from a dear friend, equine photographer Kim Pratt, who was tipped off from an acquaintance that Babyluv was one of the horses confiscated in an animal-cruelty raid down in Texas. Poor, beautiful, Babyluv had been claimed and sold somewhere along the line and had ended up with a woman who was keeping horses in deplorable conditions. Water and food were options that just didn’t exist and some of the horses confiscated had to be destroyed, as they were too far gone. My friend Kim and I
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decided we had to do something. We had to get Babyluv back before it was too late for him. We made some calls to his former owner who had the horse while John Servis trained him, and to his credit, he immediately stepped forward to authorize us to get him back. The woman who owned the horses being confiscated was the worst type of person. She hid behind a veil of charity and religion, quoting Bible verses in every conversation, while running a business where the dollar was her Lord, coming before the needs of the trusting living creatures that were entrusted to her care. Getting our boy back was not as easy as it may seem, and this character was suspicious of how we came to know that she had Babyluv in her possession. Just how did we hear of him way back in Pennsylvania, when she was located all the way down in Texas? Several times she tried to change the price of the horse before he was picked up. Knowing time was of the essence to saving him, my anxiety was overwhelming, but my daily phone calls to persuade her to sell him never ceased. It took six long agonizing weeks to get this abuser to relinquish ownership of Babyluv. Finally, she agreed! Colleen Deighan, Babyluv’s owner’s executive assistant, had also fallen under Babyluv’s spell and did an amazing job putting together the logistics of getting him back on a trailer to safety. Johnson Horse Transport came to the pre-arranged meeting place only to find poor Babyluv living in a pony trailer in a one hundred ten- degree sunbaked Houston motel parking lot with no food or water. The Johnson drivers, who were experienced horse handlers and had transported thousands of horses in their daily work, actually called me to warn me that they were pretty sure Babyluv would not survive the trip. “He’ll survive,” I told them. “Please just get him on the van.” Babyluv’s amazing journey home was just beginning. The horse transporters had to practically carry him onto the van because he was so weak, but when they looked in his eye, they knew they had to try. They also knew they couldn’t leave him with his abuser with a clear conscience. We got regular calls from them every few hours. He was lying down from weakness but he was munching on hay, eating and drinking like a horse. Experience told the guys it was touch and go for him making it home. He had to survive a three-day road trip, but at every stop they said the look in his eyes was stronger and stronger and they were determined to get him back home. These two burly guys fell in love with Babyluv too, and when they could make their stops to check on him they would quietly whisper in his ear, “C’mon, Babyluv; hang in there. Don’t you die on us; you can do it.” Now I have to share with you something that I will never forget (hopefully without sounding like I lost my mind). Every night on that three-day journey, I had the same dream where an overwhelming feeling would come over me and Babyluv was saying, “I am so tired, so weak. I don’t know if I can hang on.” I found myself answering, “I know. I promise you it will get better. Please, Babyluv, you can do it. We are all waiting for you to get home. We love you.” When the trailer pulled in, there were six of us waiting. He came off the trailer and we all began to cry. His once shiny coppery coat had disappeared and mostly fallen out. The powerful chest was gone. Where there once was muscle, now there was only skin pulled tightly over ribs, hips, and a spine where you could count every vertebra. Every step must have been scalding pain for him, for a check of his brittle-looking hooves showed that his coffin bones were exposed to where they were visible in both front feet. The vet and the farrier were on the way, alerted that there was an emergency arriving, but they were still en route. But then I looked into his eyes, and he was still our Babyluv. In the essence of the starving, nearly dead body in front of us, there was still that old soul, and the heart of a lion. All who were part of
getting him back could see it, and as we cried and hugged him, we also promised him that if he would try and fight to live, we would fight right alongside him and together we would bring him back to health and give him the life he deserved. The farrier arrived and examined what stood before him. He had heard of feet like his, but had never seen them where the coffin bones were visible. He made special pads and shoes for Babyluv and became part of the team. The vet said he was mere hours from death, and on a scale of one to five with five being dead, he was at four and a half, but no one gave up on him. True to his word, Babyluv didn’t give up either. Bringing back Babyluv wasn’t easy, but it was worth it. Special shoes, pads, and diets, vets stopping in to check on him if they were nearby, and people who never knew him but who had heard his story called and texted to check in on him. His owner who never complained about a single bill, as he got back to health, was happy to just let him heal. I will never forget the first day he was able to be turned out in a regular field like his stable mates. Seeing him trot the fence line, bucking and kicking out like any other horse in a big field was akin to watching a young child take their first steps, and knowing that they have a long life ahead of them and many more steps to take. Babyluv had made it all the way back. After all we had been through I will always be protective of Babyluv. How many of us can say we lived our passion, fulfilled our purpose, followed our dreams, and helped pull a friend back from the depths of death and despair? I can only hope he gets as much as he gave to me. He’ll live out his days giving back to me and those who saved him with a nicker or a simple look from those brilliant soulful eyes reminding me: “The great passion of my life has been horses, their health and well-being, and it is very close to my heart that these magnificent equine athletes be given a second chance in life.”
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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 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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this ad below) @PhillyFitMag and then put our actual “names” under each PhillyFitMagazine one….(Lindsey can you reply with all of our @phillyfitmag
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| SPORTS | SCIENCE
Trainers / Coaches 12pm to 2pm ••• Athletes / Fitness Enthusiasts 2pm to 4pm
SYMPOSIUM TM
FEATURING SPORTS SCIENCE BLOG
JULY 24TH // NOON - 4PM
REGISTER ONLINE AT PHILADELPHIASOUL.COM/S3 S3 is a symposium collaboration of the Philadelphia SOUL and team Co-Owner Marques Colston, targeting Sports & Fitness Directors. The symposium is an interactive platform to learn about state of the art equipment and resources available for your facility and programs. S3 will offer hands-on demonstrations, where you will receive 1-on-1 time with software developers, hardware developers, and product experts. The first two hours of the event are exclusive to coaches, trainers, athletic directors, and facility owners, as well as other high-profile Philadelphia sports figures. The last two hours is open to athletes, tri-athletes, and fitness enthusiasts. For complete details visit www.philadelpihasoul.com/s3
NEXXT LEVEL SPORTS 333 Preston Ave # 3, Voorhees Township, NJ 08043
Featuring Marques Colston, Co-Owner of the SOUL and New Orleans Saints WR