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Break Bread Not Resolutions
publisher’s page
New Year, new you? Neh, you’re the same, but maybe your game can be upped!
After the ball drops, so does our desire to stick to self improvement plans. Every year on January second, I claw and scratch my way through the crowd of aloof newbies at the gym. I maneuver past the socialites, past the grinning personal trainers and past the people who, for some reason have all the right intentions, yet somehow set themselves up for inevitable failure.
Losing weight makes the short list for almost nearly every American over thirty, year after year. We are a nation of hopers and dreamers. We fill our iPods with faves, get new laces for our trusty sneaks and we even shop the perimeter of supermarkets as nutritionalists and dieticians preach (not the aisles). Change is hard and while we all start out with a goal in mind, by the end of February most of us fizzle. We just flat out fail and hunker down in our homes by the fire and a box of chocolates. Sound familiar? Deprivation and structure don’t go down as easy as brownies and bagels—this much I know. But maybe, just maybe we’re all going about it the wrong way. Are our goals too lofty? Does our willpower wane as we get older. Yes, it’s harder to do push ups. It’s harder to run farther. It’s harder to eat right and much easier just to turn left at the drivethrough. So, what do we do? Now what? I say talk about it. That’s right, there’s nothing quite like breaking bread with a few good friends, especially when the chatter is as satisfying as the meal. Good “dish” when paired with a good dish, can be motivating, insightful and give you that extra boost you need to haul your @#%$* butt to the gym on January third and beyond!
Corned Beef and WHY?
Recently, three friends of mine got together for sandwiches and to talk smack about love, life and why none
Photo by Joe Chielli, Church Street Studios
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of us were eating sandwiches with bread.
“I’ll take double meat—no roll, “ said Tina. “That just sounds wrong, “ added Beth.
“Well, sorry! I just don’t need the carbs. I’m in a wedding on Saturday.”
“Oh, people are still getting married these days?” asked Samantha, coyly. “Yes, there are still brides,” I smirked. “Skinny brides!”
“Hence the breadless sandwiches,” added Tina with an I-told-ja-so grin.
I felt my blood start to simmer. My friends Tina, Beth and Sam are beautiful women—not gorgeous supermodels, per se, but each one of these women has weathered personal storms, climbed to the top of her game in her respective career and also reared thriving families. They are all funny, giving, compassionate and creative. They are problem-solvers, do-gooders, and trustworthy women with love to give and experiences to share. Doesn’t that count for anything? I knew a Jami rant was eminent and I could tell that my mouth was about to fire off and we hadn’t even gnawed on our pickles yet. “Okay,” I said twirling my fork around in air-circles for dramatic emphasis like Glenda the Good Witch, “Enough is enough!” I mean, I get that everyone wants to be rich and thin, but what ever happened to emotionally stable and self-fulfilled? Doesn’t that count? Life is full of temptation and every now and then I say, “Indulge. Screw it! I’m ordering wheat bread with my sandwich ‘cause without it, it’s basically a pile of meat. And you know what, I don’t even like meat anymore, so load me up with avocado and tomatoes, with a slab of lite mayo! And wait for it…tonight I’m skipping the gym to go to the movies because it’ll make me feel good on the inside to live someone else’s life for ninety minutes. That’s WHY I don’t make resolutions.” A hush came over the table and eyes widened all around.
“No resolutions? No goals? No to-do lists,” asked Samantha.
“No, my pen is capped and it’s staying that way. I know what I’ve got to do in 2013 and that’s all there is to it. Why create an expectation that’s unrealistic? I’m tellin’ ya, those who make resolutions are doomed. Why sabotage happiness and inner peace? Why set yourself up for disaster? Make a REALISTIC resolution – one that’s actually achievable. Doesn’t that make more sense? For example, I’d like to get together with all of you more! It’s so much fun and I get a lot out of it. I swear a good gossip session totally burns calories.” “I want to see the research on that,” added Tina. I’m stickin’ to double meat.”
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“Well you’ll need a side of realty to go with that. You can’t live your life with such rigidity.”
I could tell that my dining companions where processing my mini pop-up soapbox speech. “You know what, I want to walk more in 2013,” confessed Beth.
“Bingo! That’s totally doable,’ I said. “ And maybe that will result in weight loss, and maybe it won’t! Maybe you’ll meet an amazing man on one of your walks – and gee, all of a sudden, your resolution paid off in spades!” “I really should eat a few more leafy green vegetables. I hate them, but if I blend them into a smoothie with fruit I can hardly taste them, “ added Tina. “Right!”
Beth didn’t say she wanted to run a Marathon. Tina didn’t say she wanted to go Vegan! “Well, I want to commit to working out three times a week for at least forty minutes. Last year it was only thirty minutes per session, ” added Sam.
Up Your Game, Not Your Expectations
Okay, so upping your game is a pretty great way to make a resolution that’s in check. In fact, it’s something that I’ve wanted to talk about on these Pub Pages for a long time. It’s an easy oversight for most who think they’ve mastered something, hit a wall or no longer get high on a challenge. For example, where do we all go once we have gotten off the couch and have been exercising fairly regular. If you’re like me, you’re ready for more umph– challenge and excitement. We all crave this newness (especially around the first of the year) to ensure that we don’t fall back off the darned fitness wagon due to boredom.
Amazon Woman
Have you ever noticed that when you place things in your cart on some e-commerce sights like Amazon, the darn website makes recommendations for you? “People who bought what you’re about to buy also bought these items.” Some people hate that feature. I actually like it. I also like it when products are recommended to me — “If you like ‘X’ then you’ll LOVE ‘Y’!” I have often wondered what that would look like in the health and fitness realm. For instance, if you like tennis, you’ll love squash and racquetball or if you like biking and hiking, you’ll love spinning and rock climbing. These are just basic examples, but if you allow yourself to get creative and think about your passions in a new light, you’ll be surprised how bright the horizon looks. There are so many regional "up your game" opportunities out
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there for those of us who want to dig in deeper and more robustly. This publication will surely help you find out the “who, what, when, where and how.” This is thanks in large part to our new staff writer and favorite multi-sport phenomenon Steve Brown. You can Google him, however, I hope you’ve got a lot of time ‘cause it will take about a month to get through all the pages of his accomplishments!
Back to upping your regional game… According to the New York Daily News, look for an upswing in classes such as TRX Suspension Training, P90X, bootcamp and kettlebell workouts, which are all designed to build strength for realworld activities. To help you out, I have come up with my own little list for ya’ll. I think it might help when you’re pondering how to up your fitness game. Some of them are obvious next levels, but maybe there are a few new ones in here for you to
consider. So, there are lots of ways to up your game in 2013. Want to learn something new without making a huge investment? Want to get the opinion of others before diving in headfirst? It is simply that easy! In San Diego, (now that San DiegoFIT is coming to life) just search ‘fitness meet up’ and eighty groups with 12,575 members pops up! Or in Philadelphia search: http://fitness.meetup.com/cities/us/pa/philadelphia/ and see what floats your boat!
For all you ‘breadless sandwich people’ out there, hey, if it works for you then I say, “Keep at it! Extreme carb denial is a tough thing to do and to stick with!” I’m not knocking strategies like that and by no means am I laughing at the sector of our population who chooses to eat double protein! I know that there are wonderful benefits to that or Atkins wouldn’t be a rich man. That nutritional philosophy just doesn’t happen to work for me, and has a few of our local nutrition gurus grumbling too.
Find New Firsts
What does work for me is breaking bread with friends and family - sitting around the dinner table and brainstorming ideas about the year ahead. Recently, my own daughter, Savannah, told me she would like to start going with me on my morning lake walks! I wouldn’t have known this if I hadn’t talked about my crazy early years. At just five years old, she will probably be the best workout buddy I’ve ever had. These days, when we’re all holding our children a little closer, I’ve never felt more honored. There’s just something about watching the sun come up with your little one in tow. It’s moving and it’s cathartic and somewhat hard to describe. With each new day comes a new opportunity to up my game, no matter what that looks like or what the results may be. The important thing is to try new things, expose yourself to new adventures and to yes, stray a bit from your comfort zone. I bet kicking your fitness regime up a few notches will have immediate results on your self-confidence too. A happy accident that is a by-product of risk taking is an overall feeling of self-assuredness. As kids, we try new things often, we have to as everything is seemingly new to us and we go through a series of “firsts.” Make 2013 a year of “firsts” in your adult-life and join me in exploring all that the local fitness scene has to offer. Keep it up! The results will come eventually and then we’ll all be looking for the next new shinny thing in December!
Happy, Healthy (and fun) New Year to you all!
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letterstothepublisher Jami, Just read your Nov/Dec Publishers Page. LOVE it. You are so honest without telling the gory details. I love that about you. “I” practice what you preach Jami. Thanks to God I have your magazine in my life. Your article really moved me. Lisa (please keep my last name anonymous) Jami, I just got a chance to look at the PhillyFit magazine that was just emailed out. I loved your article. So happy for your adventure west and your story was inspiring. I love that you shared your personal experience. I find that when I'm doing my motivation speeches or writing, people like to relate to you personally. You Rock! Cyndi Po Jami, I just picked up a copy of the most recent PhillyFIT Magazine, it looks great! Your energy and attitude will over come any adversity. Champions are made from such challenges and your character will strengthen I assure you. Inside everyone is the ability to over come - within each one of us; we all have it but most choose to let it sit dormant. You are a very good person and that's most important BUT best of all you are a champion to me. You work so very hard (most important character trait), and you are caring of others (another important trait); this is why I believe in you and always have and want the best for your
family. I, like everyone, go through stuff that's similar whether relationship or business or both; but we all have to keep fighting and your latest with joining the West is a great concept and I know it will continue to evolve. Best of Fortune! Your customer, and friend, Sal Hi PhillyFIT, I just got done reading the PubPage of PhillyFIT's 11-12/12 magazine. Jami Appenzeller writes AMAZING pubpages! I enjoy each & every one! (Posted on Facebook) Jami, CONGRATULATIONS on SanDiegoFIT! Now, indeed you are East & West, Ying & Yang, Chocolate & Vanilla! Lastly, I wanted to express my thanks to you. Your front cover has one of our karate girls, Rosie, right smack in the middle of the pictures on the right-hand side. Rosie is an AMAZING Martial Artist & seeing her on your magazine's front cover had me doing cartwheels on the mat! Jami, thanks SO MUCH, on behalf of Action Karate New Britain for putting Rosie on the front cover. Congratulations for SanDiegoFIT magazine. Oh, yeah, I wanted to also thank you for that quote in your PubPage about change: "If you don't change your life, your life will change you-" Unknown. It's kind of the cousin to this quote, author unknown to me: "The more you expect out of your
life (& work to live out those expectations), the kinder life will treat you." Of course, that is the main message, as the exact words are forgotten. Jami, have an AWESOME day today!" PhillyFIT, Keep up the great work on the magazine. You started about the same time I got serious about exercising and your magazine is a great inspiration. Thanks for your magazine, I am 54, still play soccer (goalie) and tennis (23 times a week) good enough to be my Div III college daughter. Tried yoga one day seeing it in your magazine and almost seems like a secret fountain of youth. Keep up the great work so I can keep reading when I reach 80... Joe Booth Jami, As always I loved what you wrote in the Nov/ DEC issue from the editor. I threw away my old yoga pants per your suggestion (lol). Thank you for your honesty and revealing the real you in your pages, through your courage to be vulnerable. I believe the definition of courage IS to be vulnerable. You inspire your readers to not hide behind a facade. Thank you on today, on Thanksgiving Day as I take the time to write you a note, for your beautiful contribution to the world through PhillyFIT and your own life. And congratulations; love, light and luck on your new venture with San DiegoFIT.
PHILLYFIT FAMILY
Published by: Jalynn Concepts, LLC Publisher: Jami Appenzeller Assistant to the Publisher: Gianna Succi PhillyFITGianna@aol.com Copy Editors: Heather Hoehn, Bev Appenzeller Cover Photography: Picture of Chris and Morgan by LES BYERLY photography. Bernai Brown-Holman photo by Kristine Di Grigoli, Church Street Studios, Philadelphia, PA. Publishers Page: Photo by Joe Chielli, Church Street Studios. Calendar Of Events: John Beeler Ad Sales: Jami Appenzeller - jami@phillyfitmagazine.com Rita Henry - PhillyFITRita@aol.com Distribution Manager: R.I.P. Jim Appenzeller All inquires are welcome... Call us NOW! (267)767-4205 www.phillyfitmagazine.com Jami@phillyfitmagazine.com 21 Sunnybrook Dr., New Britain, PA 18901
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PhillyFIT BASH, Great event Jami, thanks so much for having us and all of the work you put into the event with such great energy! Jami, You rascal, you did it again !! All my friends had a great time at your 14th PhillyFIT BASH, wow!.. You are a great organizer! And I'm proud to be part of it (as a featured instructor). Phil Chebok Jami, I am very inspired by your Publisher's Page and had the pleasure of meeting you once at Level1 fitness (Bread Street)! Thank you for all that you do in fitness and being an overall great person! Your accomplishments deserve to have the word spread. Yours in fitness, Roger L. Lee, Sr.
PhillyFIT Magazine would like to know what YOU want us to feature in our pages, that might help you in your 2013 fitness journey! Or, share a cool story that everyone should know about! Let us in on what's happening in and around town….bottom line, we're here for you, with you, and it's all about you. Include us, email jami@phillyfitmagazine.com, we'll be looking forward to it!
PhillyFIT Magazine is a news magazine with emphasis on health, fitness and leisure. PhillyFIT Magazine is printed bi-monthly, distributing 40,000 magazines to more than 800 locations in the Philadelphia, Bucks, Chester, Delaware and Montgomery Counties. Address all submissions of advertising, calendar entries, photos, inquiries and letters to the above address. PhillyFIT Magazine does not assume responsibility for unsolicited materials. PhillyFIT Magazine will assume that all unsolicited materials are being submitted for possible publication and should the material be published, no fee is due to the submitting party. It is our understanding that the submitting party holds models' releases on photographs submitted. 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. plus.google.com/u/0/104869413385959199641/posts www.facebook.com/PhillyFITMagazine www.twitter.com/PhillyFITMag
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Advertising Deadlines: Reservations for the Mar/Apr 2013 issue: Ad Reservation Due By: Feb 5, 2013 Ad Copy Due By: Feb 10, 2013
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PhysicallyFIT
PROTEIN 101 We can all agree that protein plays a vital role in a balanced diet. It is one of the three major nutrients (protein, carbohydrates, fats) that the body needs and is an essential nutrient that plays a key role in how our bodies function. Proteins are made up of amino acids and help build muscles, blood, skin, hair, nails and internal organs. Twenty amino acids are required for growth by the human body and all but eight are produced in the body. The remaining eight are what we commonly refer to as essential amino acids. Proteins are synthesized and put to work when essential and non-essential amino acids are available.
Agreeing upon the importance of protein is the easy part. Our discussion becomes trickier when we begin to talk about daily intake and protein sources. Various studies suggest 8%-12% of your daily caloric intake should come from protein. Dr. T. Colin Campbell’s findings in The China Study concluded that the over consumption of animal-based protein is associated with several diseases, such as cancer, diabetes and heart disease. It is time to commit to a more varied and healthier diet that steers clear of protein powders and power bars that are loaded with sugar and words you cannot pronounce, limits our intake of animal–based protein and enjoys all the flavors and health benefits of real food protein. These types of protein sources will also offer more fiber and nutrients. This dietary approach does not have to be an all or nothing proposition. Some of you may find that you prefer to consume 5 percent plant and 5 percent animal based protein and others of you may be committed to a complete plant strong diet. What is important is that you commit to eating more Real Food. Real Food Protein
Beans offer a complete set of amino acids and they are high in iron, vitamin B and fiber. By the cup: ● Lentils – 18 grams ● Garbanzo beans (and hummus) – 14.5 grams ● Pinto, kidney, black beans – 13-15 grams 10 I PhillyFIT
Grains provide essential enzymes, iron, dietary fiber, vitamin E and B-complex vitamins. By the cup: ● Quinoa – 9 grams ● Amaranth – 28.1 grams ● Buckwheat kasha – 5.7 grams ● Brown rice – 5 grams ● Oatmeal – 6 grams ● Sprouted grain bread products – buns, tortillas, bread. Pack a sandwich or a wrap and you’ll get 7-10 grams from the bread alone. Nuts and seeds provide an energy boost and burns slowly, which sustains the body over a long period of time. By the ounce: ● 1 oz. cashews – 4.4 grams ● 1 oz. sesame seeds 6.5 grams, 3 tablespoons of tahini – 8 grams ● 2 oz. walnuts – 5 grams ● 1 oz. pistachios – 5.8 grams ● 1 oz. almonds – 4 grams ● 1.5 oz. hemp seed – 16 grams ● Nut butters – peanut butter, almond butter, cashew butter – 2 tablespoons has about 8 grams of protein
Leafy green vegetables and vegetables are very high in protein. By the cup: ● Broccoli – 5 grams ● Spinach – 5 grams ● Cooked kale – 2.5 grams ● Boiled peas – 9 grams ● Sweet potato – 5 grams Sea vegetables (i.e. wakame, arame) are a complete protein source. Don’t be daunted by their preparation or appearance. They are easy to prepare, delicious and are considered by some to be the world’s healthiest foods. By the cup: ● Arame – 20 grams ● Wakame – 66 grams
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Soy-based foods (i.e. tofu, tempeh, seitan) is yet another option. By the ½ cup ● Tempeh – 15 grams ● Tofu- 10 grams ● Seitan – 26 grams Real Food Recipe
NON-DAIRY PROTEIN SMOOTHIE 1-cup Zico coconut water – any flavor ½ cup frozen bananas ¼ cup frozen blueberries 2-3 cups frozen strawberries 1-tablespoon chia 1-tablespoon hemp powder Combined ingredients in blender and enjoy! Find this article and more information about the health benefits of eating Real Food at Realfoodworks.com
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PhysicallyFIT
High Performance Basics
Without All of the Religious Zealotry and Salesmanship By Spencer Baker
I'm often troubled at how "Either-Or and "All-or-Nothing" our fit culture feels. The mood can be quickly swayed by the loudest spokesperson or newest successful system marketed to the masses. These zealots and evangelists muck up our ability to make progress by constantly distracting us with the NEWEST, FASTEST, MOST PROMISING SYSTEM AVAILABLE to help fix our flabby buns, skinny legs, and "One Pack" abs. I'm not saying it's easy to execute a good program, but it's definitely less complicated than trying to navigate the sometimes overwhelming fitness landscape. Remember Tae Bo, Jane Fonda, Thigh Master, Navy SEAL Fitness, Ab Blaster, Dr. Atkins, 8-Minute-Abs VHS tapes, and AbRocker? They all may bring some value to your life, but they also tend to be boring, incomplete and undoable over the long term. Your personal performance system does not have to be dull, repetitive, and complicated to be complete and fulfilling. The man or woman who wants a dogma-free life of strength, mobility, longevity, aesthetics, and physical culture could apply a somewhat loose mix of things like these:
• Engage in occasional anabolic efforts. These consist of such things as weight lifting and power lifting, high volume bodybuilding, explosive movements and Olympic lifts. These should all be practiced with perfect execution and gradual increases over a long adaptation cycle to allow both muscle and connective tissues to acclimatize. These movements do not have to be performed heavy to have a significant impact.
• Try occasional intense metabolic/cardio efforts. This includes items such as sprints, prowler push, uphill or bounding sprints and beach runs. Or try Crossfit, P90X, Insanity, Asylum, a spin class, or a BodyPump circuit class.
treatment of kinked-up spots and soreness. Use foam rollers, trigger-point therapy, yoga, and traditional stretching, which will ultimately contribute to the "How You Feel" factor.
• Try periodic skill development efforts. Take a lesson or train with competent coaches and fellow athletes/enthusiasts. A competent coach is an INVESTMENT, not an expense. Take lessons in dancing, swimming, gymnastics, MMA, tennis, balancing, slack-rope walking, rock climbing, and/or kayaking. Listen to your coach or trainer, run drills, practice diligently, and improve. • Engage in frequent "play" events. Included in these are totally unscripted, childish activities such as kickball, playgrounds, Frisbee, skateboarding, bodysurfing, and walking. Typically these aid in quality of life and recovery but not to contribute to fatigue, frustration, competitiveness, and/or injury.
And (duh) don't forget to MANAGE YOUR NUTRITION. You can't fix twenty-three hours of NASTY with one hour in the gym. Aloha. A hui hou. LCDR Spencer Baker is a loving husband and father of five, a Naval Officer, a Crossfit Level One Trainer, a nutrition coach, lecturer and blogger, and loves loud music and moving heavy things.
Would you like to be a
distribution point? Send your information to jami@phillyfitmagazine.com
• Utilize periodic mobility and recovery efforts. These modalities help with increased range of motion, circulation, relaxation, and the 12 I PhillyFIT
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PHILLYFIT
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PhysicallyFIT
10 Tips to Help You Take on the New Year
WHILE TAKING OFF THE POUNDS! By Christine Gallagher
The holiday parties and family gatherings have passed and now it’s time to get a handle on any possible weight gain that may have occurred over the course of the holiday season. Take a deep breath in and exhale. Then use this simple ten-step plan to get you back on track so you can tip the scales in your favor. 1. Believe you can do it! – The very first step to success is belief. More specifically it is a belief that you can do it and that you are capable as well as deserving. Most often we accept what we think we deserve. Do you tell yourself everyday that you are worthy and deserving? Do you believe you are strong and dedicated? Belief in yourself is vital to your overall success so start the New Year off with a strong desire and the belief that you can accomplish anything. In fact, start each and every day with a positive selfaffirmation. Believe it and you shall receive it! 2. Have a plan – If you were traveling to an unknown location you wouldn’t dare just get in your car and drive without looking at a map and having a vague idea of where you are going. So why would you not have a map for your health and how you will reach your weight loss goals. Plan out what meals you will be eating and when so you don’t waste time figuring it out at the last minute when you’ll be fighting temptations for quick, high calorie/high fat options.
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3. It begins with breakfast – Breakfast is often regarded as the most important meal of the day. Food is fuel and starting your day with the proper nutrition will give you the energy and nutrients you need to function properly. Without a good breakfast you may be left feeling sluggish and empty causing your body to go into starvation mode and slowing down your metabolism. So start every day by eating a well-balanced combination of protein, fruits and carbohydrates and you will be ready to take on the challenges of the day physically and mentally. 4. Focus on the good – Instead of worrying and stressing about all the foods you shouldn’t be eating focus on the foods you SHOULD consume. Often dieters struggle with feeling deprived because they are forced to take out of their diet all the “bad foods” and over time may feel the urge to binge. Instead, try focusing on filling up on all the good things like greens, healthy grains and fresh fruits. Add some to every meal and before long you will start to notice yourself eating less and less of the “bad” alternatives. 5. Simple and smart substitutions – You can start creating good eating habits that will last a lifetime by making small changes to your current diet. Try switching from white bread to whole wheat or a sprouted grain. Replace your whole milk with two percent or fat free
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milk. Better yet, try out some of the non-dairy alternatives like almond or rice milk. Instead of mayonnaise as a condiment switch to mustard or Greek yogurt as a low fat substitution. Find low sodium alternatives for any of your canned or boxed foods. After some time you won’t even want your original foods.
6. No more soda – Make the switch from soda (even the diet kind) to water. Drinking water revs up your metabolism and contains zero calories. If you are having trouble keeping track or need some motivation try adding five rubber bands around your wrist. After drinking one, sixteen-ounce bottle of water, remove a band. Once you remove five bands, you are done for the day. If you do this every day you will lose five pounds a year just from this one simple change. In fact, drinking water a certain time of day maximizes its effectiveness on the body. For example two glasses of water after waking up helps activate internal organs, one glass of water thirty minutes before a meal helps digestion, one glass of water before taking a bath helps lower blood pressure and one glass of water before going to bed helps avoid stroke or heart attack.
7. Stay home – Eating out not only is harder on your budget, but on your body as well. When you eat most of your meals at home, you know exactly what goes into them and can easily reduce the amount of calories that each meal may contain. You also have a better handle on portion control and serving sizes. So make sure you are packing your lunches and preparing the majority of your meals at home to not only save on the scale but at the bank too!
8. Don’t be empty handed – Never be caught hungry without any snacks or food on hand. You never know when you will get the urge to eat and with no healthy options you may find yourself tempted by fast food or sugary snacks. Try keeping a handful of nuts on hand at all times. Grab a piece of fruit when you leave the house each day. Or pick up some trail mix or a low calorie bar like a Luna bar. Having the right foods at the right time will save you for making bad choices. 9. Get movin’! – So you've survived the holiday season but indulged in some of your favorite treats. Here are some great activities to get you burning up those holiday calories: Group fitness classes: burn tons of calories in cardio classes like Spinning, Body Combat, Zumba and Red Hot Dance. Sculpt your body and engage your core with Pilates, Yoga, Barre classes. Turn you body into a fat burning machine by strengthening those muscles with Body Pump, Boot Camps or you can lift weights with machines. Can’t get to the gym? Walking or running can be done right in your neighborhood. If you have a bike, you can go riding outside and simulate your own spin class. The most important thing is to find the workout you enjoy doing so you will want to do it again and again. 10. Reward yourself – Create a reward system for reaching your goals. We suggest using some of your favorite indulgences as rewards for completing the above. Just steer clear of
food rewards. Reward yourself with a mani/pedi or maybe there are some new jeans you’d like to buy, or a new gadget. Whatever the reward, it will help you stay focused while working toward your goal. Christine Gallagher is a writer, dancer, choreographer, certified group fitness instructor and the creator of Red Hot Dance Fitness. Formally trained in NYC and Philadelphia, she danced competitively with the nationally ranked NCAA Temple University Diamond Gems. With over twenty years of teaching experience, winner of five celebrity judge awards from PhillyFIT Magazine including Judge’s Top Pick, Red Hot Dance Fitness offers classes, special events, teacher trainings as well as ongoing choreography and resources for their team of certified instructors. She is working on two Cardio and Barre Workout DVDs to be released in March 2013. For more information go to www.RedHotDanceFitness.com
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DeliciouslyFIT
Baked Balsamic Chicken Breast
Nourishes: 4
Ingredients: • Boneless chicken breast (skin on is fine) – 4-5 oz. pieces • 2 large peppers – mixed colors is more presentable – thinly sliced • 1 medium sweet onion sliced thin • ¼ cup balsamic vinegar • ¼ cup canola oil • 1 T honey • 2 T Worcestershire sauce • ½ cup chicken stock (broth) • ½ cup mixed fresh herbs (basil, thyme, oregano) – 1 tsp. each if dried • 4 cloves fresh garlic • 1 T lemon juice • 1 tsp. black pepper and sea salt
Methodology: Preheat oven to 400 degrees. Spray baking dish or lightly coat with oil. Place chicken breast in pan and top with sliced onions and peppers. Mix all other ingredients in a blender or food processor to blend well. Pour over chicken and peppers
and loosely cover with foil. Place on middle rack for approx. 50-60 minutes or until internal temp reaches 160 degrees. Remove and serve with some of the sauce and vegetables spooned on top. Nutritional Profile Per Serving: Calories: 295, Carbs: 15g, Fat: 15g, Protein: 28g
Sweet Butternut Squash Home Fries Nourishes: 2
Ingredients: · 2 cups fresh butternut squash diced small. · ¼ cup diced white onion · 1 tsp. brown sugar · ½ tsp. garlic powder · ½ tsp. cumin · 1 egg or ¼ cup egg substitute · 1 tsp. fresh parmesan cheese shredded · Salt and pepper to taste · Non-stick cooking spray or lightly rub griddle with canola oil
Methodology: Wash and peel squash with a vegetable peeler, cut off both ends. Remove seeds and pulp with a wide spoon. Cut in half and then length wise. Cut in small pieces and place in large mixing bowl. Sauté onion with the brown sugar and caramelize over medium heat for approximately 8-12 minutes. Add cumin and garlic powder. Turn off heat. Mix egg, parmesan cheese, salt, pepper and onion mix to squash. Spray griddle (325 degree electric griddle works well) or large flat sauté pan. Grill mix in a flat layer for approximately six minutes. Turn over using wide spatula and cook until browned.
Nutritional Powerhouse: Butternut Squash (August-December) Choose heavy long neck squash with a firm shell. Should not sound hollow when tapped (75 calories a cup compared to 120 per cup for white potatoes). High in antioxidants, fiber, C, more A than pumpkin, B complex and minerals. Seeds are high in fiber and monounsaturated fats. 16 I PhillyFIT
Nutritional Profile per serving: Calories: 118, Carb: 23g, Fat: 2g, Protein: 2g January/February I 267-767-4205 I www.phillyfit.com
DeliciouslyFIT
East Coast Crab Cake Nourishes: 4-6
Ingredients: · 1 pound lump crabmeat preferred (economical special crab may be used) · ½ small white onion, diced finely · 2 celery ribs, chopped finely · 1 garlic clove, chopped finely · ¼ cup plain Greek yogurt · 2 egg whites · 1 T Horseradish · 1 tsp. brown mustard · ¼ tsp. Worcestershire sauce · ¼ tsp. Frank’s Red Hot sauce · ¼ tsp. Old Bay Seasoning · 1 tsp. fresh lemon juice · 1 cup panko breadcrumbs or fine whole wheat bread crumbs
Methodology: · Preheat oven to 400 degrees. · Sauté onion, celery and garlic briefly. Mix yogurt, egg, horseradish, mustard, Worcestershire, hot sauce, Old Bay and lemon in a large bowl. Add onion mix after cooled. · Add most of the breadcrumbs (save some for a light breading) and gently mix in the crabmeat. · Cool the mixture for extra hold. Divide the mixture into patties and lightly coat each side with the remaining breadcrumbs. Place on a lightly greased or sprayed baking pan. · Set oven to broil placing pan toward the top of the oven for 10-15 minutes turning once midway through. Nutritional Profile Per Serving: Calories: 170, Fat: 4g, Protein: 20g, Carbs: 15g
A Graduate in Nutrition and Science, John is also a Certified Trainer with the National Academy of Sports Medicine and a Certified Weight Management Counselor with the ADA. He has produced and recorded various exercise videos (originator of Kickaerobox) and nutritional DVD’s. You previously saw him as one of the trainers on the Dr. Phil Weight Loss Challenge on NBC and on Entertainment Tonight. Currently he is the personal nutritionist for PhillyFIT Magazine events such as the PhillyFIT BASH, Workout-a-Thon and the Fitness Retreat. Visit him at www.weightlosscoaching.org or kickaerobox@yahoo.com.
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PhysicallyFIT
BELIEVE THE HYPE By Solomon Brenner
In the 1930s, minor league baseball was truly outstanding, especially in the Texas League. The San Antonio team had seven batters who hit over .300, compared to the dozen or so players from the American and National Leagues who hit that well. Everybody was certain that San Antonio would win the pennant, but San Antonio lost its first six games. In fact, at the end of twenty-one games, they had lost eighteen. Every member of the team blamed another player for the losing streak, but no matter who took the blame, the slump continued. Then one day, this team of hitters took on Dallas, the weakest-hitting team in the league, and lost 1-0, with only one hit for the San Antonio team. Josh O’Reilly, San Antonio’s manager, knew that the problem with his team wasn’t physical, but mental. The losing streak had given them a bad attitude. At the time there was a faith healer in Dallas named Slater who had
gained a reputation as a miracle worker. An hour before the second game in the series, O’Reilly burst into the clubhouse and told every player to hand over their two best bats, saying he had an idea that would win them the pennant. He took the bats, put them in a wheelbarrow and left. He reappeared with the bats about five minutes before the game started. He told the team that he had been to see Mr. Slater, who had blessed the bats so that they would hit the ball anytime they took a swing. He convinced them that with these blessed bats they would win the game and the pennant.
The previous day they had only gotten one hit. This time they got thirty-seven hits and scored twenty-two runs, including eleven homeruns. Not only did they win the game, but they went on to win the pennant.
So what changed? Did O’Reilly really take the bats to Mr. Slater? If he did, was Mr. Slater’s blessing really what got the team to start hitting again? The fact is, it doesn’t matter if the bats were really blessed or not. The team believed the bats were blessed. The bats looked, felt, and worked the same as they did before O’Reilly collected them. Before and after the “blessing,” the bats were just a pile of wood. The real change happened in the players’ minds.
In order to change anything in your life, you have to first change it in your mind. You have to have the mindset that what you want is not only possible, but that it is going to happen. The San Antonio team had everything they needed to win the pennant; all they needed was the belief that they could do it. If you are trying to get fit, you have to think fit. It’s not enough to just change what you eat or how active you are. You also have to change your mindset. If you start a new diet or fitness routine, but believe it’s not going to work for you, you’ll start to make excuses for yourself. “A day off my diet won’t make a difference,” or “It is okay if I don’t work out today because I’ve been working hard and deserve a break.” One excuse begets another, and that’s a slippery slope to start down. Then you’ll wonder why it’s not working. You have to make a committed lifestyle change; otherwise your efforts towards reaching your fitness goal will be “just a pile of wood.”
Contributed by Solomon Brenner, author Black Belt Parenting "The Art of Raising Your Child for Success" and master instructor of ActionKarate.net.
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PHILLYFITTEST
Christian and Cameron Fattore fromLanghorne, PA and both train at LA Fitness Neshaminy.
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jami@phillyfitmagazine.com
Suzanne Kovlak, 34 and Massage Therapist in Haddon Township, NJ.
Janet Mahoney and Sandy
Nicole Kennedy runner and healthy living blogger 20 I PhillyFIT
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Deborah Rosica and family from Warminster. Deb Rosica, 50 Vince Rosica, 48 Anthony Napolitano, 26 Vincent Rosica, 18 Johnathon Rosica, 16
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S.W.I.F.T. (Strong Women in Fitness Together), Eastern MontCo's only RRCA affiliated running club for women 18 and over. Pictured are the 4 Founders -- (L to R) Teresa Berger, Amy Alderson, Kara Silverman, Dana Phelan Photo courtesy of Lisa Schaffer Photography.
Missy Flemming, IFBB Bikini Pro that lives in the Philly area during spring/summer. Goes to 12th Street Gym for her weight sessions. Matt Stevens at the Spartan Race in Palmerton, PA. He lives in Newtown, PA and is 43 years old.
Joe is a certified TRX trainer at Aim High Studio, Fairview Village/ Collegeville.
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PhillyFIT I 21
jami@phillyfitmagazine.com
SEND US YOUR PHOTOS!
Ryan Comstock and his Irish Road Youth Track & Field Team at Conestoga High School in Berwyn, PA
Aaron Sistrunk
Sean Green, employee at 12th Street Gym in Center City and Kristin Noblette, 12th Street’s Group Fitness Director, instructor and trainer.
Bristol Jenkins, personal trainer and youth community leader, Browns Mills, NJ
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jami@phillyfitmagazine.com
John & Luke Edwin East Valley Plymouth Park Plymouth Little League #RealMenWearPink
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Alex and Michelle Rehm, Malvern
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PhysicallyFIT
My Knee is Hurting and I Don’t Know Why? By Dr. Heather Moore, DPT
One of the biggest ailments that forces people to take a hiatus in working out is knee pain. Most often there is no traumatic cause, no specific incident that a person is able to identify that caused the pain, it just gradually came on. Commonly the knee starts off with a low grade pain upon waking or after a workout. This pain progressively gets worse until it becomes unbearable, interfering with someone’s ability to workout, climb stairs or even walk around in everyday life. Undiagnosed and untreated this knee pain can lead to far worse problems than something simple as knee pain. It is important to note that knee pain of any kind should not be self-diagnosed from this article and if you suspect a problem, you should see a medical professional. The first thing to do with knee pain is to observe it. Take mental notes or physically write down things. Just telling a health care practitioner that you have knee pain is not very descriptive because where exactly it hurts helps make a more accurate diagnosis and prognosis. Things to take note of are where exactly it hurts, what activities make it better or worse and whether you are seeing a change in the pain, either in the intensity or the location. These are very important points to note as it can help accurately diagnose and get you on the way to healing sooner.
Many times knee pain is caused by muscle imbalances. Think about it, can you lift the same amount of weight with your quadriceps (the muscles in the front of the leg) that you can with your hamstrings (the muscles in the back of the leg)? Most people have significantly stronger quadriceps than hamstrings. This unequal pulling on your knee leads to pain and problems. One of the weakest groups of muscles in the body are the hips and weak hips can lead to knee pain and even more severe cartilage and ligament damage. That is why it is important in your workout to include standing hip work. A good example to add to your workout is, stand with one leg on a step and the other leg dangling out. Slow and controlled lift the dangling leg out to the side and then bring it back in but do not touch the step. Repeat this forty times without stopping or resting. You will most likely feel burning in both sides. Then repeat it with the other foot standing on the step. This exercise 24 I PhillyFIT
is great for balance and for hip strength and most likely if you have knee pain it will not irritate your knees.
Location of the Knee Pain When you are focusing on the location of the knee pain, as stated earlier, noting the location is important. Sometimes pain is felt all over the knee; most often though, it is only felt in one part of the knee. For instance, if you have pain directly below the knee cap, that sometimes is quadriceps tendonitis or jumper’s knee. It is called jumper’s knee as it usually hurts during jumping and more commonly experienced in sports that involve jumping. Jumper’s knee is an inflammation of the tendon immediately below the knee cap that causes pain. The cause of that is overuse of that tendon, a muscle imbalance where the quadriceps muscles are working too hard. If you suspect that you have this seek the advice of a medical professional to be able to calm the inflammation and correct the muscle imbalances. Pain on the outside of the knee can be a few things. If you are active you may be suffering from runner’s knee or iliotibial band (ITB) tendinitis. This is pain on the outside of the knee that hurts when going up and down the steps, running or doing the elliptical machine. Any activity that causes lots of quick bending and straightening of the knee can cause ITB tendinitis. Pain is felt on the outside of the knee when the knee is held at a forty-five degree angle and pressed on. Pain on the outside of the knee can also be ligament or meniscus damage that needs to be properly diagnosed by a medical professional.
Pain in the back of knee can also be from a variety of sources. Tight and weak hamstrings or calves can often be a driving force in contributing to the pain. Most people cannot keep their knee straight and bring their leg up into a ninety-degree angle while lying on their backs. This ninety-degree angle is what everyone should aim for with flexibility. Pain may also be a lump in the back of the knee, called a Baker’s cyst, which is
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just a fluid filled sac in the back of your knee. Commonly noninvasive procedures, such as physical therapy, are used to treat Baker’s cysts.
Pain that is often described as “in the knee” or pain behind the knee cap is most likely structural, meaning a ligament, meniscus or cartilage is being affected on the inside of the knee joint causing the pain. While surgery is not always the first choice with this type of pain, sometimes it is necessary to repair the damaged structure. But do not start to panic as this description can used to be described pain that is coming from elsewhere in the knee that does not require surgery. Other routes such as physical therapy and aquatic therapy have been deemed effective in correcting some of these issues without having someone undergo surgery.
Diagnosing Knee Pain The difficulty with diagnosing knee pain is that the knee is really the hub of the lower body. If there is hip weakness or if there is ankle instability or flat feet, those will play a part in your knee pain. It may be a matter of fixing a number of things before the knee pain is resolved. Do not be discouraged if one fix does not completely resolve the pain; it may take a few changes in order to resume all your activities and a pain free lifestyle. When you go to see your doctor or physical therapist, make sure you bring that list that was mentioned in the beginning. Your health care practitioner should take a thorough history where that list will come in handy. In a thorough exam they should look at your hip, knees, feet and the way you walk in order to gain the most accurate picture of the cause of your knee pain. Gaining the big picture will help them be able to solve problems that you may not even have yet but if you had persisted they would have arisen.
Dr. Heather Moore, PT, DPT, CKTP, is a doctorate level, nationally recognized physical therapist that has spent her career in outpatient orthopedics. Dr. Moore’s interest in physical therapy began at the University of Maryland College Park where she was a scholarship division 1 swimmer and water polo player. She went on to receive her Master’s degree in Physical Therapy at the University of Maryland Baltimore and then followed up with receiving her doctorate in Physical Therapy from the University of Maryland Baltimore. Dr. Moore’s multifaceted approach to patient care, including hands-on, allows for all of her patients to have the strongest, fastest and best possible results.
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What Do I Do If I Feel Knee Pain? There are several steps to take when you feel knee pain. The first is to put ice on it, twice a day for about fifteen minutes each time. Grab a frozen bag of peas and put them on your knee while you are watching TV or sitting at lunch. Try for a period of a few days (no longer) to limit the activities that you find are causing the pain to increase. Do not avoid the activities for too long or you will create different problems, possibly worse than the original knee issues. If you do not notice that the knee pain is getting substantially better or you notice it getting worse over a week period then call your doctor or physical therapist immediately. The biggest issue in treating knee pain is that often people wait months to come in and get diagnosed. The sooner it is diagnosed, the quicker the problem can be fixed.
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PhysicallyFIT
When Times Get Ruff - Give a Little,
GAIN A LOT By Joanna Clarke
As a non-profit adoption center for dogs and cats, we are completely reliant on donations and volunteer support. We are amazed at the way our supporters will give their time, efforts and money to help us keep our doors open. Our daily work here is providing a safe haven for animals that might have otherwise faced hopeless endings. So when we find ourselves surrounded by those who align with that mission, and watching them flourish at the same time, we have the honor in realizing that our work in saving lives is not just those of the animals. According to the Center for Disease Control, positive interaction with animals can improve the health and quality of life for people. Throughout the twenty-two years we have been open, we’ve seen time and time again, the many benefits of the human-animal bond, even during brief periods of interaction between a volunteer and a pet in our care.
We realized this beautiful interaction when we watched those in need themselves connect with our animals. Bancroft, a local non-profit organization, is a leading provider for individuals with brain or other developmental disabilities. Having now worked with Bancroft volunteers for years, we’ve watched these individuals become incredibly enriched at the “paws” of our pets and staff; learning responsibility, patience, and a sense of belonging that goes with an unspoken love and need for TLC to which both can relate. At a local group home, we connected with adolescents who have been removed from dysfunctional or abusive situations. They were eager to learn of the care we provide our displaced animals and how we find them their forever homes. This connection has time and time again, sparked a passionate interaction that brings many of these adolescents coming back to us regularly to volunteer. And the animals who receive their loving attention are certainly not the only ones to benefit.
A strong sense of belonging is a benefit that has extended to our other groups of volunteers as well. With regular visits to local senior centers, we’ve been fortunate enough to watch our facility turn into an almost self-paced occupational center for these individuals who come to us every day to “work.” One of our senior volunteers, Mike Mansfield, recently shared his own adoration for his experience, “I’ve been coming to the shelter at AAC for about a year and a half now. The reason I come is because I’m on disability now and I need a reason to 26 I PhillyFIT
get up in the morning. I need something to do, and coming here has fulfilled a purpose in my life. It’s filled a place in my heart that no other job that I’ve had in the past thirty years has been able to do.”
And furthermore, Mike recently connected with one of our dogs that has been most in need of a one-on-one relationship. Because we provide a temporary safe-haven for our pets until they find their “forever” homes, we are sometimes the only hope for an animal that could be euthanized due to behavioral issues. Utley is such a story; a sweet two year old hound mix who was in need of training and one-on one attention. Utley and Mike have now formed a special relationship due to Mike’s regular interaction with us, where he has been able to redirect Utley’s energy into the gentleness they have both been craving. “Yeah I really like Utley. When I first came, I was scared to death of him, because it was put in my mind that he was someone to be scared of. And I slowly worked my way into his heart, all of a sudden he’s doing things that I’ve never seen him do with anyone else. He now gives me his paws gently, he sits up, puts his paws on my chest, he gives me gentle kisses. It’s amazing you know. Just by coming here on a daily basis, and working with the dogs you establish a relationship and that’s
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what I’ve been able to do with Utley.”
These volunteer interactions have been nothing short of amazing to witness. The mission we set out to do for the animals was clearly benefiting everyone involved. Yet we know that solving the problem of unwanted animals doesn’t just extend to the present. So, to ensure a way to continue to pay it forward, we set out to local schools to ensure future generations are better educated and more invested in animal welfare as well. With regular visits to local schools, we conducted educational classes at area schools to enrich these next generations of pet owners. Our fun, (usually animal-accompanied) classes are based on promoting responsibility, education, generosity, and goal setting with virtual pet-sponsorship opportunities. So how do the kids repay us? They come in to volunteer with their families. They help in fundraising and decorate our walls with holiday cards, and posters promoting their favorite cats and dogs. Most recently, one of our youngest volunteers requested that her family give donations in lieu of her own birthday presents. This volunteer was nine years old. This is the spirit that we all seek, to maintain ourselves, and to pass along to our children. So, while the importance of monetary donations is obvious, too often we forget what other small gifts we have to offer. And with the examples of the stories and testimonies of our volunteers, clearly giving isn’t without
receiving.
If you’re not in a position to adopt a pet, (or another pet), there are so many small ways to make a big difference for the animals waiting for their homes.
· Pets, Love and Kisses - Taking twenty minutes with an animal to give them your undivided attention infuses a love that continues to radiate long afterwards. In fact, the pets who regularly get that attention are always more likely to give it themselves, and get adopted faster.
· Hands on - Most adoption centers or shelters operate on a totally non-profit basis, which means there just isn’t extra room in the budget for smaller repairs, improvements and fun projects like painting or gardening. If you have an interest, or talent, chances are there’s a need. We regularly seek out volunteers for plumbing, carpentry, electrical work, sewing, lawn and gardening work, and cleaning. · One can or bag at a time - For every dollar we spend on pet food, cleaning or office supplies, its one less dollar we have reserved for an animal’s unexpected medical care. Picking up any small item on your shopping trip can make that much of a difference. Most shelters or centers, like us, have their wish list on their websites.
Thanks to everyone for their business in 2012 and we look forward to serving you again in 2013!
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· Papers, Numbers, and Phone Calls - Just like any other business, there’s always an abundance of office work to be done to help keep us organized and efficient. The better and quicker we can work, the more lives we save. Its’ not as boring as it sounds either. Making phone calls to follow up after pet-adoptions are usually one of the happiest tasks we do!
· Dancing, Singing, and Chatting it Up - Our volunteers have done everything from hosting entire fundraising events, to simply adding their own talents to an event (i.e. dancing, singing, photography, etc.) or just even spreading the word for us on their Facebook or personal pages. Word of mouth advertising and promotion is always incredibly effective, and costs nothing at all.
· Lastly, Encourage Someone Else - Whether it is teaching your own children about the importance and many return benefits of giving, or bringing a friend with you to your local shelter, encouragement and support is a contagious positive energy. In this case, words as well as action can make a significant difference in a small animal’s future.
It’s undeniable, we are taught to share from the time we’re young children. In this case, sharing just five minutes of your positive energy for a worthy cause, has a ripple effect that is rarely contained, and most frequently, comes right back to you in one way or another.
I’m grateful to be witness to so much charity, and working with man’s best friends is an easy reminder of how important it is to appreciate every instance of it. Joanna Clarke is the Development Coordinator at The Animal Adoption Center in Lindenwold, NJ. For more information on ways to help at the Center please visit www.animaladoption.com.
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PET ARTICLE
PHYSICAL REHABILITATION – IT’S NOT JUST FOR HUMANS By Carrie Althouse, DVM
Are you an athlete? Have you ever sprained an ankle or broken a bone? Have you ever had surgery on a bone, muscle, or ligament? Do you like to be able to walk, run, jump, play, throw and catch things? Then you understand how important it is for your bones, muscles, and joints to move together in a pain free manner. If you have ever sustained an injury to a bone, joint, muscle, ligament, or tendon then part of your recovery has probably involved physical therapy and a physical therapist. As mammals with musculoskeletal systems, our pets are not that different than us. They sustain injuries, can suffer from arthritis and sometimes have surgeries that leave the body with scar tissue, pain and diminished mobility. So, what happens when your pet has a similar problem? What if he is just getting older and has pain from arthritis that makes it difficult for him to get up much less run, jump, play, or even climb stairs? Age is not an excuse for slowing down or not playing or not being able to jump in the car. P.T. FOR OUR P.E.T.S. Pets can greatly benefit from an animal version of a Physical Therapist referred to as a Physical Rehabilitation Practitioner (PRP). Physical therapy and rehabilitation is a branch of medicine (human and veterinary) concerned with the correction of impairments and the promotion of mobility, functional ability, quality of life and movement through examination, evaluation, diagnosis and physical intervention. It can be used with or without medications. At the Veterinary Specialty Center of Delaware, two trained PRP doctors and a rehabilitation technician (nurse) treat pets
with physical compromises. What do they do for animals? They help them to heal faster, move easier, be in less pain, and return to what they do best - play again. For animals recovering from surgery, the PRP’s work hard to restore them to full function before surgery. For animals suffering from arthritis or other painful conditions, they work to make them feel and act years younger. For paralyzed animals, they provide carts and tools to help them learn how to walk again or at least have fun, if they never can be self-mobile again. For the concerned owner, they provide comfort and peace of mind that their beloved pet can live pain-free, despite physical challenges. With two veterinarians providing care, they are skilled in evaluating and treating patients with all physical conditions, while understanding the entire disease or injury process. TOOLS FOR RECOVERY The physical rehabilitation practitioners (PRP’s) use many of the same tools as human physical therapists. They use ultrasound and cold laser to help reduce pain, inflammation, swelling, and to speed healing. They use bands, and weights, and balls, and treadmills. They use cones and rails and inflatable toys for pets to stand on and over. They use massage to relax a pet and relieve sore muscles. A heated pool and underwater treadmill are also used to aid animals that cannot support their weight on land. The following are examples of other types of beneficial treatments: NEUROMUSCULAR ELECTRICAL STIMULATION Low-frequency, pulsed alternating currents treating various orthopedic and neurologic diseases.
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COLD LASER THERAPY– A new, infrared technology, which reduces inflammatory conditions and edema, while producing an analgesic response to address pain relief without damaging surrounding tissues. THERMOTHERAPY– Strategic use of ice packs and heating elements to cool and heat the body. MASSAGE- Manual techniques of touching and stroking muscles and soft tissue. THERAPEUTIC ULTRASOUND– The use of sound waves that pass through the skin causing a vibration of local tissues. THERAPEUTIC EXERCISE & TREADMILL (includes aqua therapy)– Physical movement to increase musculoskeletal functionality.
Love your Pets and they will love you back!
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DOES IT HURT? Rehab practitioners try to help minimize pain. Physical rehabilitation must be fun for pets or they will not want to participate. PRP’s use treats and quiet voices and positive reinforcement and affection, just like four-legged patients receive at home. They play games and make it fun to feel better. The owners must be committed and involved in the rehab program too, as they are taught how to help their pet at home between visits.
WHAT PETS BENEFIT FROM REHAB? Any pet can benefit from rehab, but especially those in pain or with limited mobility. From the athlete competing in weekly agility trials to the service dog carrying a harness or backpack, or the older pet that enjoys a daily walk with his owner, the positive outcomes are virtually unlimited.
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Pictured: Dr. Natalie Campbell, VMD; David Mazzoni, Rehabilitation Technician; and, Dr. Carrie Althouse, DVM (author of article). All work at the Rehab Center at the Veterinary Specialty Center of Delaware, a full service veterinary emergency/critical care and referral hospital offering multiple specialties and advanced diagnostic technologies. VSCD is located on Churchman’s Road in New Castle, Delaware, off of the I-95 highway, and sees patients from all over the region. The Rehab Center @ VSCD plans to expand into a thousand square foot building on the VSCD grounds to accommodate a heated therapy pool, exercise area and water treadmill. Directions to VSCD and more information about the hospital can be found at www.vscdel.com.
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MentallyFIT
Heart
Change is an Affair of the By Luisa Rasiej
Recently I read a chapter on compassion and the thought that change happens in the heart struck me. It has been one of the themes that comes up quite often with my clients, friends, and me too. Your head says it wants something different than what you currently have and you may even take steps towards it, and nothing happens. This is traditionally where we get frustrated and angry, or go the other way and get depressed.
What we don't realize is that we are skipping steps. Change only happens when the mind, emotions and body are connected. Whenever we try to ram a change through our system by force of will, it's going to backfire. For example, if you are not happy with your financial situation,
you decide that something needs to change. You start looking for another job or, if you are in business for yourself, you find more clients. You may also start using affirmations, do vision boards and wear abundance essential oils.
Being in action is great and needed. However, often people do not get results. It's at this point that they blame the economy, a family situation or the lack of some skill.
The missing link is somewhere completely different; it's within you. When you forget the part of you that has gotten you here, it's like throwing out the baby with the bathwater. It is crucial to honor and have compassion for the part of you that has created the situation in the first place. You don't even need to know what it is, where it started or who was involved. What you do need to do is embrace the whole of you, even the part that keeps you broken. Let's take a look at four simple inner steps you can take in addition to whatever actions you manage in the outer world, to create more results: 1) Take a moment and scan your body - feel for any tightness, pain or discomfort and take a deep breath.
2) Imagine you are talking to your heart, as if you were talking to a person, and thank it for being there. Be in gratitude for all that is, the good, the bad and the ugly. You do not need to like it. Even when you don't like it, you can stay in gratitude for the opportunity it may present. 3) As if you are speaking to a five-year-old child, express to your heart what it is that you want, why it's important to you and how you envision your life to be different.
4) Ask your heart to be your partner in this change. Ask for its help and support and listen to its concerns. This simple, yet very effective exercise will give you insights on what's holding things up. It takes a few minutes, costs you nothing and may be enough to get things moving. Try it!
Luisa Rasiej is a body-psychotherapist, energy therapist and personal leadership mentor. She is in private practice in Bucks County, New York, Europe and Japan. www.innercontessa.com
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PhillyFIT I 33
PhysicallyFIT
Endorphin Prescription By Stephen Brown
I have often heard the words “I have always wanted to do a triathlon, but …” You can fill in your excuse of choice. For that matter, you can fill in the goal of choice. I have heard them all, and probably even used some of them myself before doing my first race in the mid 1980’s.
I am always eager to talk about the multisport world, and I take an even greater interest in encouraging those who might be a little apprehensive about some aspect of an event. I understand those feelings. I have seen so many people come into the world of multisport with fear and trepidation. And there is nothing more rewarding than seeing someone’s true spirit emerge as their desire to do something bigger than they are conquers that fear. Of course there is a certain element of fear involved with anything unknown. But being scared should be an even bigger catalyst and reason to sign up for your first race. Don’t avoid it because it scares you. Embrace it because it scares you. The benefits that you can realize through this journey extend far beyond the mere finish line. I have seen multisport accomplishments develop a sense of self and confidence in people that trickles down to all aspects of their lives. I believe that many too many people live their lives in a relatively small comfort zone and are content with being “fine”. Sometimes, “fine” is enough. But sometimes we need more. Sometimes we need to push the limits of that comfort zone and see what we are really made of, and when we do; we discover a brand new world, and a side of ourselves that we never knew existed.
Hopefully I have held your attention to this point. If I have, keep reading. I want to do a little myth busting and try to show you that there is something out there for everyone. First of all, if you are interested in doing a triathlon, a “triathlon” does not automatically mean an “ironman” any more than a running race automatically means a 26.2 mile marathon. It is universally understood that most triathlons consist of swimming, biking, and running. (And usually in that order) But there are many short distance triathlons that welcome first timers from all walks of life, backgrounds and fitness levels. 34 I PhillyFIT
The fact that you aren’t in shape today to complete even the shortest of races does not mean that you can’t get yourself in the right shape. Preparing to complete an event like a triathlon or any type of multisport event is a process. You need to “build the beast” from the ground up and you need to be patient with your development. It takes a little bit of time and commitment, but you do not need to be an Olympian to cross the finish line. You also don’t need to spend $5,000 on a new bike or new toys and accessories to get into the game. I have seen just about anything and everything out there on race courses. If you own a bike, drag it out of storage, dust off the cobwebs, and take it to a local bike shop for a little TLC and a tune up. Many races allow you to wear a wetsuit during the swim, giving even those who swim like a cinder block, enough buoyancy to safely navigate their way through the swim. You can also WALK any or the entire RUN portion of the race. Many people do. But perhaps completing a traditional triathlon is not the itch you wish to scratch. Trust me, there are many options out there that will fill your fitness needs and welcome you on many levels. How about an off-road triathlon? This combines the swim/bike/run triathlon elements and takes them into the woods and onto the trails where you can enjoy a little more of what Mother Nature has to offer.
If the concept of open water swimming is just too daunting for you, consider a duathlon. These events typically follow a run/bike/run format with distances that are very manageable and attainable for just about anyone who has the heart and courage to try. OK so maybe the idea of a multisport and multidiscipline event is a little too much to wrap your head and arms around. That’s alright. I told you there is something for everyone out there. Perhaps that’s something on your long term to do list, or perhaps not at all. Read on.
On any given weekend scores of running races of all distances can be found all over the Delaware Valley. And you would be pleas-
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antly surprised to see the many body types, ages, and fitness levels that are represented. Many longer distance running events offer you the option of registering as a team, with each team member covering a portion of the total mileage. This gives you the opportunity to take in the experience of say a marathon, without the need to train for the full 26.2 miles.
If running isn’t doing anything for you, consider one of the other components of the multisport world such as a spinning class at your local gym or one of my favorites, a masters swim class. The whole premise of masters swimming is to encourage adults to swim, regardless of your level and current ability. These classes are an excellent way to refresh the skills you may have learned as a child, or to take to the water as a beginner. Most local pools and YMCAs will offer some form of masters swimming.
How about racing for a reason? I can’t even begin to tell you how many events are out there for the sole purpose of making a difference and raising funds and awareness for excellent causes and organizations. These events raise the significance of your accomplishment to a much higher level. See, perhaps not quite as daunting as you first thought. Don’t do this to impress anyone. Don’t do this for bragging rights. Do this to get a little healthier. Do this because you can. Do this for you. Be proud, but be humble. If you haven’t figured it out yet, the point I want to make is that you need to get up and move. And there are many options available to you. Take the first step and make the decision to be happier and healthier. Exercise your right to be fit. Exercise your right to be healthy. Exercise your right to live longer. Exercise your right to…exercise. Resources and road maps to getting fit: www.active.com, www.lin-mark.com, www.runtheday.com www.usms.org, www.ymca.org, www.dqtridu.com www.spinning.com, www.teamintraining.org Steve Brown is a lifelong Philadelphia area resident and multisport enthusiast who has been racing events of all distances for 25 years. A former soccer player turned triathlete; Brown is a veteran of over 20 marathons, 10 Ironman triathlons and countless races of varying distances. Brown is also a triathlon coach with The Leukemia & Lymphoma Society’s Team in Training program, a published author and speaker. His most significant accomplishment is that of two time leukemia survivor. He has been very public with his fight against leukemia and used his multiport training and racing as weapons in his treatment arsenal. Steve’s work has been published often in national and regional print and web based publications and he has been a featured guest on several radio, TV and internet broadcast programs. Steve and his wife live in Delaware County PA, where he also serves on the Board of Directors of the Community YMCA of Eastern Delaware County and the Mid Atlantic Regional Council of USA Triathlon and is the Race Director for the Brad Schoener Memorial 5K and the CYEDC Little Tykes Triathlon. In the words of Pat Croce,“Steve Brown is committed to facilitating positive change in the world – one person at a time”. For more please visit www.remissionman.com
Oops! OH NO! Did you miss our advertising deadline for this issue? NO PROBLEM! You can still get your advertising through PhillyFIT, online! Folks reading PhillyFIT.com are interested in YOUR BUSINESS! Did you know that our online readership is as high as our print version of PhillyFIT? We have the stats to prove it! We sell ads from $75 to $350 per month on our website. Call us now to get your ad linked up and live now!
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LocallyFIT
Gloria Faulls Nutrition Store Owner
Some local inspiration for the New Year by Bradford Photography
Kathy McClare Personal Trainer
KIRSTEN SUMA Model, Personal Trainer & DAVID NALL Fitness Businessman, Promoter, Author, Magazine Editor, Model Agency Owner
Kathy McClare Personal Trainer
Chanel Smith Personal Trainer, Owner of Sound Solutions
Dana Lynn Bailey Personal Trainer, Entrepreneur
Tim Taylor & Angela Mraz Professonal Fitness Models Mraz, Executive for MHP
Jennifer Symthe Business Executive
Deanna Avery Business Owner, Personal Trainer
Kim
Jennifer Symthe Business Executive
Stacy Schneider Yoga Trainer
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PhillyFIT I 37
BILL HERON
ROBBY SCHWARTZ
RONALD DUKES
DOLPHY MORRISON
KRISTINE CARROLL
MELANIE BAKER NIBLICK
From the 8th PhillyFIT Workout-a-thon Held at BucksMont Indoor Sports Center 2278 North Penn Road, Hatfield
ROBERT JONES
ASA CANSLER
Ron Dukes on winning “Judges Top Pick Award” Asa Cansler on winning “PhillyFIT’s Hottest Workout” Dara Petrusky on winning the “Most Spirited” Workout & “Most Inspiring” Workout KEVIN SCHLUETER
MAUREEN LEPORACE
Kevin Schlueter on winning the “Most Entertaining” Workout Lisa O’Brien on winning the “Most Calming” Workout Bill Heron on winning the “Most Well Rounded” Workout Shannon Grosso on winning the “Most Sexiest” Workout LISA MELE
LISA O’BRIEN
Melanie Baker Niblick on winning the “Most Memorable” and “Most Unique” Workouts Lisa Mele on winning the “Easiest to Follow” Workout Dolphy Morrison on winning the “Best Toning” Workout Robert Jones on winning the “Best Muscle Building” Workout JENNIFER ESKRIDGE
Jen Eskridge on winning the “Best Fat Burner” Workout
CAROL NIETO
Asa Cansler on winning the “Highest Energy” Workout Mr. Mike Andrus on winning the “Best De-stressing” and “Most Cutting Edge” Workouts Carol Nieto on winning the “Most Creative” Workout SHANNON GROSSO
Phil Chebook on winning the “Most Interactive” Workout
MR. MIKE
Ron Dukes on winning the “Most Athletic” Workout Kristine Carroll on winning the “Most Fun” Workout Robby Schwartz on winning the “Most Challenging” Workout DARA PETRUSKY
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PHIL CHEBOOK
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PhillyFIT I 41
JAN/FEB
calendar of events
PLACE YOUR CALENDAR LISTING BOXED LISTINGS FOR ONLY $75 CALL 215-396-0268
JUNE 9 ODDyssey Half Marathon Join us for the 4th annual ODDyssey Half Marathon, Philadelphia's favorite spring race. The ODDyssey features a beautiful course, state of the art chip timing, free photos, free beer garden and optional twists and turns to make it a race you will never forget! Carrie Snyder carrie@oddysseyhalfmarathon,com (765) 729-0691
JAN. 5, FEB. 2 AND MARCH 2 Athlete’s Closet Winter Series Runs January and February runs are 5Ks. March run is 5 miles. Awards to first male and female overall, plus top two male and female in each age group: 12 and under, 13-15, 16-19, 2029, 30-39, 40-49, 50-59, 60-69, 70 and over. Race may be delayed to Sunday due to poor road conditions. If race is canceled Sunday, it will not be rescheduled. Cost: Single races: $15 each in advance, which includes a long-sleeve tee, or $10 each for race only with no tee. (Race-day fees are $5 more.) Time: 9:30 am Place: West Chester, PA Web: Get and print your application at www.athletescloset.com/winterSeries.html; mailing address is on website.
JAN. 6, 13, 20, 27; FEB. 3, 10, 17 AND 24 Browning Ross Winter Series 5K Feb. 24 race is Glassboro 10-Miler and 5K. Time: 1 pm Place: Glassboro, NJ Registration and start in the parking lot next to Rowan University’s track on Bowe Blvd. Directions: Take Route 55 to Exit 50A. Take Route 322 East for 2 miles. Make a left at the first light (Bowe Blvd.). Go over the railroad tracks. Turn into the 2nd parking lot. Race-day registration only. Age-group awards.Flat, accurate, wheel-measured course. Contact: Ringo Adamson, (856) 904-3543 or tuffgangrunning@yahoo.com
JAN. 12 The GORUCK Challenge The GORUCK Challenge is a team event, never a race. Think of it as a slice of special operations training where from start to finish a Special Operations Cadre challenges, teaches and inspires your small team to do more than you ever thought possible. Leadership is taught and teamwork is demanded on missions spanning the best of your city. What’s the hardest part? Signing up. $10 of every entry fee benefits the Green Beret Foundation. Place: Philadelphia, PA Web: www.goruckchallenge.com
JAN. 13 Art Museum Rocky Steps Running Tour This is not a race. Fun and knowledgeable guides will lead you for 5.5 miles through Philadelphia’s Fairmount neighborhood past the Rodin Museum, the Barnes collection and the famed Philadelphia Museum of Art. Run to the top of the Rocky steps for a spectacular view of the city. Glimpse rowers gliding down the Schuylkill River as you enjoy one of the city’s most popular running trails, then run through downtown’s most popular restaurant and shopping neighborhood. A small bag check is available. A bottle of water will be provided to runners and all group tour participants will get a 15% discount on all regularly priced items at Philadelphia Runner on the day of the tour.
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Time: 11 am. Deadline to register is 6 pm Jan. 12. Place: Philadelphia Runner, 1601 Sansom St., Philadelphia, PA Email: annie@cityrunningtours.com
JAN. 19 Winter Pickle Run Two courses.Time: Register at 9 am; race starts at 10 am. Place: Ridley Creek State Park, Media, PA Email: Tim Krueger, info@runtheday.com
FEB. 3 Super Bowl 5K West Chester Test your fitness on the Downtown West Chester 2-Loop Classic Course. Guaranteed technical t-shirt for first 250 entrants; after that, while supplies last. Awards: Top 3 male and female; age groups. Time: Register at 11:30 am; 5K and 1.5-mile walk start at 1 pm Place: Race-day registration and afterparty at Kildareís, 18 W. Gay St., West Chester, PA. Race starts at Church and Market Sts. and finishes just past New and Market Sts. Cost: $25 through Feb. 1; $30 on race day. Part of the proceeds benefits the Great Guys Group, which helps local families in which a member has cancer. Web: runccrs.com/results/race-calendar/?event_id=989 Super Bowl 5K Manayunk Time: Packet pickup Feb. 2 at Bryn Mawr Running Company, Manayunk. Race-day registration: 7:30 am. 5K and 1.5mile walk: 9 am. Place: Registration and after party at Kildare’s, 4417 Main St., Philadelphia, PA 19127. Cost: $25 through Feb. 1; $30 on race day. Part of the proceeds benefits the Great Guy’s Group, which helps local families in which a member has cancer. Web: runccrs.com/results/race-calendar/?event_id=988
Place: XFinity Live! (1100 Pattison Ave., Philadelphia, PA 19148) down by the Sport Stadiums in South Philly. The preliminary course will be at FDR Park. Cost: Early registration (online or postmarked Feb. 7 or earlier): $25; registration after Feb. 7: $35 Web: brynmawrrunningco.com/wpp/?page_id=265
FEB. 16 Fireside Frostbite 5-Miler Certified 5-mile chip-timed, flat course with rolling hills through Ambler, PA, and the surrounding area with a start and finish at Wissahickon High School. Long-sleeve tech shirts (guaranteed if registered by Jan. 28), post-race food and refreshments at the Wissahickon H.S. gym, professional chip-timing, vendor tables, indoor and outdoor restrooms, water stops, race booklet and sponsor promotions. Time: 9 am Web: aarc.shuttlepod.org/frostbite
MARCH 19 Anton Paar 5K Walk/Run at Pittcon Time: 7 am Place: Lloyd Hall, Boathouse Row, Philadelphia, PA Web: www.anton-paar.com/5k
MARCH 23 Philly Fight for Air Stair Climb Time: Registration, 7 am; race, 9 am Place: Logan Circle, Philadelphia, PA Email: Nicole Walker, nwalker@lunginfo.org Web: www.lunginfo.org/phillyclimb
APRIL 7 Kevin Cain Make My Day 5K Time: registration, 1 pm; race, 3 pm Place: Annunciation BVM Church Hall, Havertown, PA Email: Rose Cain, kcmf.mmd5k@gmail.com Web: kevincain.org
APRIL 27 Rick’s Run Time: 9 am Place: Ridley Creek State Park, Media, PA Email: ricksrun@gmail.com Web: https://www.facebook.com/#!/RicksRun
MAY 5 Delaware County Suicide Prevention & Awareness Task Force 5K Run & Walk Time: Registration, 8 am; race, 9 am Place: Ridley Creek State Park, Media, PA Contact: Ellen Chung, (610)891-7048, ellen_chung@elwyn.org Web: delcosuicideprevention.org
MAY 18 St. Katharine of Siena Fitness Awareness Run 5K with 1-mile fun walk afterwards. Time: Registration, 7:30 am; race, 9 am Place: St. Katharine of Siena School, Aberdeen and Midland Aves., Wayne, PA Email: Dan DiLella, sksrun@hotmail.com
MAY 19 King of Prussia 10-Miler Time: Register at 6:30 am; race at 8 am Place: Heuser Park, Beidler Road, King of Prussia, PA Contact: Marrianne Houston, (610)265-4178, KOP10Miler@gmail.com Victory Run for Ryan Time: 1 pm Place: Victory Brewing Company, Downingtown, PA Email: Tim Krueger, info@runtheday.com
MAY 27 Lansdowne Memorial Day 5K Time: Register at 6:45 am; race at 8 am Place: Lansdowne, PA Phone: (610)745-4013 Email: mainstreet@lansdownesfuture.org
FEB. 4 Athlete’s Closet Free Kid’s Run Ages 6-10. Time: 9:10 am Place: West Chester, PA Web: Get and print your application at www.athletescloset.com/winterSeries.html; mailing address is on website.
FEB. 9 Cupid’s Chase 5K The largest national charity 5K in the United States benefiting people with disabilities. USATF-certified. Time: Registration, 8 am; race, 10 am. Place: Martin Luther King Drive, Philadelphia, PA (enter at left side of Art Museum) Phone: (973)927-8500 Web: www.comop.org/cupidschase/PA_Philadelphia _Phila_5k.html Cupid’s Undie Run Run in your bedroom best on Valentine’s weekend. This raises money for the Children’s Tumor Foundation. Time: Doors open at noon; run starts at 2 pm; awards at 3:30 pm; party til ? Place: One mile-ish loop past the Philadelphia Art Museum. The pre- and post-run activities will be held at the Urban Saloon. Cost: $30 (subject to change) Web: cupidsundierun.com/13/?c=phi&p=h Feel the Love 5K Bryn Mawr Running Company is proud to invite you to the 7th Annual Feel the Love 5K. Scoring will consist of a couple’s combined final times. The couple will run the race in opposite directions making this a unique and motivational race. See how your partner is doing as you pass them again and again throughout the race. With four couple categories to choose from, there is something for everyone! Time: Pre-registration, 2-3:15 pm; 5K, 3:30 pm; awards, 4:30 pm; after party at XFinity Live!, 5:30 pm
Coming in March: GUIDE TO LOCAL CHIROPRACTORS if your business features chiropractic care, you must be in the next issue!
Call now to get in! 267-767-4205
January/February I 267-767-4205 I www.phillyfit.com
If you are one of the millions of Americans who suffer from lower back or neck pain, you know how debilitating it can be. Burning, shooting nerve pains and muscles in constant spasm make even the simplest movement an ordeal. Often, just finding a comfortable position is virtually impossible.
Traditional treatment starts with medication and bed rest and ends with the prospect of surgery – a painful, expensive, frightening experience. Treatments such as acupuncture, epidural injections, hot/cold therapy, massage and other "therapeutic" techniques may offer limited relief. Considerable research has produced a relatively new therapy that is highly effective in treating intervertebral disc problems. This treatment, known as Decompression Therapy, has opened the floodgates of new patients to Tri County Pain Management and Precision Pain Management Centers.
Decompression Therapy is a traction-based procedure that can relieve pain associated with disc herniation, degenerative discs, posterior facet and compression-related syndromes. It also enhances the healing process and renders quick, effective and amazing pain relief that enables most patients to return to a more active lifestyle! It is an FDA-cleared procedure, and most insurances cover traction therapy. Decompression occurs as a result of an improved understanding of how to reliably cause the spine to "unload." The vertebral separation causes a vacuum or a centripetal force in the disc, which results in a "phasic change in pressure." This "vacuum effect" helps in the retraction (pulling in) of the extruded disc material.
When the disc retracts it can stop putting pressure on the spinal nerve or spinal cord. Thus the term "Decompression." Once the nerve is decompressed, a significant amount of patients will notice a decrease in arm/leg pain.
Someone who has previously not found relief through other treatments is a perfect candidate for this treatment. Decompression Therapy may also be useful in determining the overall prognosis of passive care and expediting the phase-in of rehab protocols. Clinical findings suggest Decompression will create a relatively quick initial response. Patients who do well tend to feel a sense of relief (which can be direct pain cessation or a centralization of pain and/or reduction to an ache or stiffness) within six sessions. Full relief, if attainable through this passive treatment, can be in as soon as a few weeks. (Occasionally a "stubborn" pain syndrome may continue to improve slowly over 15 sessions, though this is not the norm.) Often, patients will be treated in 4-6 sessions and notice enough relief to allow active rehab to begin. Their Decompression may continue (pre- or post-rehab depending on the methods chosen) for 4-6 further sessions before discontinuing or reducing the frequency. Typical frequency is 3-5 times per week. The extent and seriousness of the symptoms will determine if more than 3 sessions per week should be used. Treatments only take about 25-30 minutes, and again, most insurance companies cover them. For more information on how you can benefit from the Dynamic Traction System (DTS), call Tri County Pain Management Center 215-957-5400 or the Precision Pain Management Center at 215-657-9393.
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