Tired of the same old hectic holiday shopping? JOIN US AT THE 8th PHILLYFIT BASH with over 75 vendors for fit, fun, healthy shopping! There’s something for everyone!
VENDORS WELCOME: Cost is a nominal $325 per booth (add $50 for electric). Approx. 10x10 area.
The
8th Sunday November 30th 11:00-3:00 at Bucks County Community College 275 Swamp Rd. Newtown, PA 18940 located inside the gymnasium
INDOOR EVENT We’ll even gift wrap your items while you mingle through the event!
FOOTBALL EXTRAVAGANZA
PhillyFIT Magazine & Extremekicks present
THE 3VS3 BREAKDANCE Come join Legend Sean Landeta, Punter #7, Retired from the Philadelphia Eagles He will be lecturing on "Making it to the Pro's/Making YOUR dream a reality" Sean played for 25 seasons with six different teams, is the longest tenured Punter in NFL history. Also, learn cool football moves with Philadelphia's PRO Women's Football Team,
The Philadelphia Firebirds. THESE GIRLS WILL BLOW YOU AWAY! GAMES AND PRIZES FOR ALL AGES.
Meet the Eagles Cheerleaders and MASCOT!
ENTER TO WIN FREE GIVEAWAYS!
BATTLES! CASH PRIZE OF $300 TO SEE WHO CAN
OWN THE FLOOR IN PHILLY! TONS OF ENTERTAINMENT! -
Live 8 piece jazz band Break-dance competition Rock wall climbs Dance team performances
TREAT YOURSELF TOO! - De-stressing Area * Free Massages * Holistic Healing Tips * Yoga Classes * Acupuncture * Raindrop Therapy * Essential Oils Demonstrations - Beauty Makeovers *Hair *Make-up *Manicures/Pedicures - Wine Bar and TONS of healthy foods!
COME OUT AND MEET EMMY AWARD WINNING HOST OF NATIONAL PUBLIC TELEVISION'S “CHRISTINA COOKS.” She'll sign books, cook up a dish or two... while she dishes with you about food!
BRING YOUR KIDS! - Moon Bounce - Face Painting - and Exercise Demos Just for Them!
HELP OTHERS! - Blood Drive - WAGS Animal Rescue - Adopt a furry friend in need right from the Bash! Live pets on site ready to go! - Portion of BASH proceeds go to their charity - Healthy cooking lessons/demos/meal planning - Screenings from local hospitals - Healthy Pet Station - Raffles, samples & tons of giveaways! - Fitness Classes to try - Talk to our celebrity trainers & nutritionists
COMING BACK THIS YEAR is
Miss Lisa, Inc. to teach the kids (in a very magical and musical way) fitness, stretching and how fun it is to move your body!
Contact Jami: Jami@Phillyfitmagazine.com I 215.396.0268 CHECK OUT PIC’S of our past bash events at www.phillyfit.com
"Would You Like A Magical Million Dollar Smile That Has People Accusing You Of Finding The Fountain Of Youth And Looking 10 Years Younger?" Free Million Dollar Smile, Denture Relief, And Missing Teeth Evaluations! "Did you know the quality of your smile has a more direct effect on your personal (and business) relationships than any other part of your appearance?" In fact, 88% of all people say they always remember someone with an especially attractive smile. Your Smile Can Make Or Break You! So, if a smile is so important, why don't more people smile…and…why don't they smile more often? The answer is simple: They are ashamed and embarrassed by their teeth! Let's talk about the number of ways to get a "Million Dollar Smile". The best, of course, is to be born with perfect teeth….and then…take perfect care of them for the rest of your life. OK, that takes care of about 1/10 of all the people on earth. For the rest of us, our options are limitless. And each option changes depending on what the existing condition of your teeth are. However, here are 7 Reasons To Choose Our Dental Office! 1. We can take crooked, yellow, embarrassing teeth and turn it into a gorgeous smile that everyone compliments! 2. With Porcelain Veneers, you can retain the strength and structure of your natural teeth. 3. We can easily respace, straighten, and realign your teeth! 4. We can straighten or close spaces without braces. 5. If your teeth chipped or cracked, we can use porcelain crowns to make your smile look brand new! 6. If you wear partials or dentures that are ill-fitting and frustrating, we can improve the look, fit, and feel quickly. 7. No Lecture Dental Office- studies have shown that the #1 reason people put off their dental care has nothing to do with fear or pain, but has to do with the guilt of putting off the dentist. That people keep putting it off, because they are afraid to get lectured by the doctor and staff. At our office, if we lecture you or make you feel guilty, I'll give you $50 right there on the spot! We Make It Affordable! Then, of course there's the expense. There's no getting around it, cosmetic dentistry is not cheap. However, if you choose our office, you do not have to go broke to get that "million dollar smile" you've always wanted. We have many different payment options and work with our patients to make sure they get the highest quality of care despite cost. The truth is, it is more expensive not to have a wonderful smile than to go to the expense to get one. I don't know how
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to put an exact financial value on what I call a "million dollar smile"…but… I bet it is 1,000 times more than it costs. In business, looks do count. It's Very Easy To Get Started Here's what to do: Call us to set up an appointment at 215-860-0738. On the first visit, I'll take pictures of your teeth, give you the most thorough evaluation you've ever had. Then I'll explain all the options available that can help give you the picture-perfect smile you've always wanted. All this will take about 20 minutes and… It Is All Free! The entire evaluation! I will explain the work you need, show you how it is going to look, tell you how much it will cost and … I will explain all the easy ways you can handle the expense. No Selling! No Pressure! Our goal is to give you the greatest dental experience you've ever had, so you can't help but tell all your friends and family about us! The greatest part is that in just a few days you can be in here getting the smile you've always dreamed of! To schedule a Free Million Dollar Smile Cosmetic, Denture Relief, or Missing Teeth Evaluation (which will help you see what you'll look like if you choose to have your smile enhanced) call 215-860-0738. Act Now For Your $210 Of FREE GIFTS! To get you to act today, I am going to give the first 27 people who call this month two FREE Gifts! Free Gift #1: Movie Tickets Free Gift #2: $25.00 Dining For Dough Gift Certificate Please call us NOW, while this is fresh on your mind, and before I give away all the Free gifts! - Dr Mark A. Weglos
Comprehensive Family Dentistry Summit Square Center, Ste 28 C Langhorne, PA 19047 215-860-0738
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GIVE US ONE WEEK, WE'LL GIVE YOU BACK
YOUR LIFE! Introducing: PhillyFIT’s THIRD WINTER-WELLNESS RETREAT! Come delight your mind, body & soul for a week like you’ve never experienced! The PhillyFit staff is proud to introduce a unique approach to acquiring your individual and personal fitness level. This custom designed path is guaranteed to work and continue to work for you, long after this inspiring week toward wellness!
16 LUCKY PARTICIPANTS WILL ENJOY 5 DAYS OF: • Personal training in a gym
• Nutritional counseling
• Low-fat cooking classes
• Expert medical advice
• Explore your mental & emotional fitness
• Skin/hair care • Massages & facials
• Wealth of workshops encompassing:
• Holistic alternatives galore
• Supplement utilization
• Private bedroom and bath
ALL HEALTHY MEALS AND EXPERT TRAINING DAILY All inclusive $1,500 per person. No extra hidden costs. All Inclusive. In order to comply with safety regulations, the following requirements are essential: All registrants must present written verification of : ****Recent Criminal Background Check ****Recent Physical Examination by their Primary Care Physician
WHERE: In Aesthetic Avalon, NJ. Set in a gorgeous, upscale bay-front estate! WHEN: Wednesday, January 28th, 2009 through Sunday, February 1st, 2009 WHO: For singles, couples, any/everyone! Each day is packed with life-long lessons on learning & creating a healthy lifestyle that is uniquely tailored to YOU! Each modality you choose will be custom designed for you by exemplary trained, certified and appropriately credentialed professionals. The daily routine will include rising by 8:00am, practicing, learning and dabbling in the wealth of information displayed. In addition to sitting by the fire for lectures, ample time will be made available for some great camaraderie and/or time for self-reflection. We pledge that you will bring home a whole new perspective on your life filled with your confident ability to achieve your goals.
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Give Us Your Trust & Leave the Rest to Us! 215-396-0268 I www.phillyfit.com
We anticipate a huge response, so call today for details and pricing for this all-inclusive, life- changing retreat!!! www.phillyfit.com • 215-396-0268
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Get
Off Life’s
Treadmill.
Take some time to search your soul. Only Dust Should Settle…Not You. I know a few people who desperately try to live vicariously through others. Do you know this type? Recently, I ran into one of those (sorry to say) spongy individuals. Let’s call her “Shelly.” Quite effortlessly, Shelly sucks the life right outta me. It’s my own fault. I really do adore her, so I can’t help but give her all I’ve got... but---man, it’s like she’s got superhuman powers. (Shelly should actually be named Dyson!) She means well. In fact, she is one of the most generous people I know; yet she lassos my energy and essentially borrows it (without asking) so that she can feel what it’s like to have life inside of her being. But hey, I’ve been known to issue library cards to my soul, so who am I to wonder why this happens to me.
Shelly appears to be bored or complacent and as a result, has become pretty dull. What I’m realizing is that many folks our age (40-something or other) are seemingly jaded and discontented. I look at Shelly and see someone totally different than her image of herself. Shelly settled for a man who is her financial equal, but their relationship is devoid of all passion. Shelly’s man does not want to have children again...and Shelly? Well, she’d welcome just one more shot at motherhood. Sadly, she’ll never confess her true private longings. She chose security over “rocking any boats.” Unfortunately, it is obvious to me, that the existence she’s presently living is not her true destiny—nor is she the vivacious woman of yesteryear. Every time I’m in her company I can’t help but wonder: Shelly, who would you be, if only you insisted on not settling? In earlier days, Shelly used to be a free-spirited, vibrant woman, full of energy―a thriving beauty whose passion was trying new things―reaching for life’s “brass rings.” Conversely, today she lives a life of rigid preciseness. Everything is now facilitated completely as planned, like clockwork—same treadmill, same parking spot at the gym, even the same three workout outfits. 8 I PhillyFIT
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She never even changes the color of her tank tops. Heck, I would do back flips if only she’d part her hair differently or buy a new scrunchi. I wish I could scream at the top of my lungs: “Hey girl, get the hell off of life’s treadmill!” but my instincts tell me that she has to discover this and perhaps make some changes on her own. To me, finding the purpose of your life and giving it all you’ve got is the secret to happiness. (Easier said then done, I know. Been there --- done that!) Oprah preaches: “Live Your Best Life”—four words that form a powerful command. We must be open to changing our course as our heart tells us. We must all learn to follow our gut instincts, and also cherish the opinions of others, without allowing their opinions to overshadow our own. I hope that Shelly will be able to go through life without clipped wings. Sticking to a regimen and adhering to a routine is good in many respects. It shows tenacity, strength, willpower and commitment, but simply going through the motions? Well, anyone could lose himself or herself in the daily humdrum of life. From time to time, I remind myself of this, and when I see everyone going left, sometimes I go right (Just because I can!)
Tack Some Post-its to Your Computer Maybe Shelly needs some inspiration in order to be “real” again. I would love nothing more for her than to live freely, inject versatility and risk into her daily routine. I’m not perfect, this much I know. When I feel a bit broken down or like my tank is only a quarter full, I post sticky notes to my computer. I know, it sounds a bit corny, but it works for me! Right now two of my favorites are: “Great achievement is born out of a struggle,” and I also like: “Our strength grows out of our weakness.” Ralph Waldo Emerson authored the latter. Right now I have one on my computer that reads: “To the world, you may just be one person. But, to one person, you might just be the world.” This quote is by Hilary Hinton, a.k.a. “Zig” Ziglar, a well-known American author, salesperson, and motivational speaker. I have this friend, her (real) name is Barb, and she often drops these one-liners on me; and ironically, it is when they have the most meaning for me. She is a walking, breathing inspirational Post-it. Much of this ideology is reflected in the teachings of The Napoleon Hill Foundation, a nonprofit educational institution dedicated to making the world a better place in which to live. (http://www.naphill.org) Try my Post-it suggestion. Make up your own inspirational messages and switch them out monthly. You can find the messages everywhere, from within, from elders, from teachers, even from young children who are still wet behind the ears. You know, the more I think of it, I think signs sometimes come from places totally unknown. (In my world, that might mean God, but everyone has their own beliefs.)
Your Antenna WILL work after February 2009! If you get one thing out of this Publisher’s Page it should be this. Live with a purpose in mind, and if you don’t know
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what your purpose is, get one! Hey, there are signs all around you—the real secret is to have your “antenna” up to receive these messages or clues. Now I don’t mean to get all pseudospiritual on you―all I’m saying is perceptiveness equals purposefulness. Be predisposed to welcoming oddities and signals. Many gurus, life-coaches, religious advisors and motivational speakers will tell you that signs are always there. Like Disney says, “You have to believe.” You have to learn to take a leap of faith and connect with your instincts (The same ones that tell you to put sunscreen on and to call your mother.) To me, finding your purpose has little to do with religion. It’s more so about finding a path to inner contentment and being open to the power of fate and the order of the universe (i.e., things really do happen for a reason!) I learned to follow “the signs” a little later in life. Hindsight really is twenty-twenty. There are so many instances I can think of, specific crossroads where I should have made a different decision. I often think about what life would be like now if only my antenna had been acutely tuned to the station known as JAMI-FM back then. What if I actually HAD listened to my gut? Have you ever wondered what your purpose in life might be? Why you are here? And whom you are supposed to be here with? There’s got to be someone, something much bigger than us, bigger than life as we know it. That “thing” has a very grand plan for us all. But how the heck are we supposed to know what it is? Or, is life merely about how we chose to handle our journey and not so much about the end game. Sometimes I have poignant moments, where I sort of zone out for a second, realizing that I have been here before, in this very moment, or thought, at this very same location and even perhaps at this exact same time of day or night. It is bizarre. And you know, often it is when the wind blows a certain way, and a ray of sunshine hits my face. I might be carrying groceries to the PhillyFIT Truck, with a thousand things on my mind, and suddenly I’m stopped in my cognitive tracks from a powerful feeling that consumes me. Typically I am overcome with emotion and curiosity; could I have really traveled on this path before? Am I now back to complete any unfinished business? Perhaps help someone who might need me? From time to time, admittedly, I do think existentially. There are so many beliefs (some rooted in religious convictions and some not) focusing on the past, present and future I can’t help but wonder, “Where did I come from and am I doing what I am meant to be doing with my life?” As I’ve gotten a little bit older (and maybe a lot wiser), I have found that I really do seem to “know” where I belong, and where I don’t. When it feels right, it’s almost like I am the notes in life’s song; and when it doesn’t, well I have been known to leave skid marks. I’ll say it again. Trust your instincts! Surround yourself with people who lift you up and make you feel whole. And if you are alone at this point in your life, look at this as a time for introspection; a time to date yourself! Get in tune with your core (and I don’t mean your six-pack) or do some soul-searching in your own way, down your own path (It took almost four
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years of “me time” before meeting my current husband.) Find a connection with something or someone that is an external manifestation of the beauty that is already inside of you. I know I’m getting deep here; I think you guys are used to that from me by now, but I’ve actually been wanting to send this message for many, many issues. I wanted you to get to know me better before I got on my blonde ambition soap box.
Hey Baby, What’s Your Sign? There are so many anecdotes dotted in my life—so many signs that have been guiding me, instructing me, advising me (quietly). Have you ever had an experience where perhaps you were just about to go under the knife (for a surgery), or pop a pill (prescription medicine, of course) and decided at the last second, “Hmmm, something just isn’t working out here, I am NOT meant to be here or take this.” And then, come to find out, that had you done it, something awful might have resulted? My dad was scheduled to undergo surgery for cancer eighteen years ago. I had a feeling (NO, let me emphasize, an obsessive, undeniable, tug in my gut feeling) that he should be researching other doctors in the area before undergoing the knife. He was moving forward with the surgery when the night before, it was canceled as his surgeon had experienced a cerebral aneurysm! Fortunately, it did not happen only a few hours later, my dad was due to be in surgery! That could have been with my dad open and on the table! My fears unfortunately were confirmed, but I really did know there was a reason he needed to change the course he was on. Also, hubby Lloyd and I always seem to be texting each other at the very same time. On average, we check in once a day at varying times and oddly enough, we’re always in sync. It’s a fatalistic randomness that excites me. Maybe our timing is a sign that the power of true love really does create a strange ability for soul mates to connect in universally unexplainable ways. Then there was that time that my (then nine-year-old) son Derek was at his friends, Cameron’s house for a sleepover. I had this terrible thought that he got hurt and called Cameron’s house. When they answered the phone, “We were just going to call you!” They shrieked, “Derek just fell off his skateboard and his leg is injured pretty badly.” Somehow, my motherly instinct knew he was hurt which prompted my inquiry to call, the very second it happened. Strange, I know, but true.
One May Be The Loneliest Number. But, Nine Is The Luckiest. Okay, so you might not be buying my belief that we all receive signs. Well then, maybe there is something to be said for situations, relationships, circumstances or parallels that keep repeating in our personal lives. For me, I have a very strange relationship with the number nine. Read on… When I met my husband Lloyd for the first time, I recall stealing gazes during a PhillyFIT Bash event, and blurting out, “Do we know each other?” He looked at me with a scrunched nose. “I don’t think we’ve met before.” 10 I PhillyFIT
I could tell he was as curious as I was to make a connection. But, his friend—the one who talked him into attending The Bash in the first place (thank God)—was standing in-between us. I simply couldn’t control my stares. I felt overwhelmed with the feeling that I did in fact know him. Perhaps I knew him more than I realized, only I would not fully understand my tugging hunch at that very magic moment. Our first encounter was very brief. We both went about our day at the Bash. He perused around the event, I frantically darted around like a pinball in a tilted machine, making sure all the vendors were okay and the traffic flow was moving (The crowds were very dense.) Nine months went by. Lloyd’s friend kept in touch with me. Often, I wondered, “Just who WAS that mystery man he was with that fateful day,” but I never asked. Long story short, Lloyd ended up coming to yet another Bash-related event. This time he was inquiring about any possible opportunities regarding working behind the scenes with PhillyFIT. Much to our complete amazement, we became “ii”―instantly inseparable. This is no exaggeration. We haven’t been apart since. It took nine nano-seconds for me to realize I was in it with this guy, for life! Point of my story? There truly is something mystical about the number nine intertwining itself around Lloyd and me. We didn’t realize this until after we married. We met on the ninth of the month, when his daughter was nine-years-old. Also, all three of my kids were/are all nine years and nine months apart from each other (Nope, that wasn’t planned.) We started our relationship on the ninth of the month. We conceived our daughter nine months after our relationship began. Our daughter was due in September, the ninth month, on the 29th! Our family, including his kids and mine from prior relationships, equals nine. Oh yeah, and that includes the cat and dog. And to top it all off, our PhillyFIT psychic friend (Elizabeth Joyce) predicted all of this, (wait for it)…yes, nine months before I met Lloyd. AND, she predicted that once we met, it would be a brief encounter...and then we’d meet a second time, nine months later. And, we did! I sure hope we both have nine lives! There are just too many “nines” to mention, but you get my drift. Speaking of drifts, I see I am drifting off on too many tangents now, but all of these ideas really do tie together. For example, I wonder if my friend “Shelly” has been noticing any signs, and choosing to shrug them off. I wonder if the life she is living now has the purpose she desires. Does she live with conviction? Do I confront her with what I’m feeling for her and her struggles? I don’t want to overstep my boundaries (I know you’ve been there.) I have a feeling she keeps reaching out to me because she senses that I have a message for her. And I do. I am consumed enough about her emptiness to write about it. I am going to have to invest some quality girl-time, taking a nice long outside walk with her to see if the wind blows a certain way. Maybe a ray of sunshine will hit her eyes at an angle, forcing her to close
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them for a split second. I envision that at that very instance, perhaps she will realize that she too, has a very significant contribution to make on this earth, and it is time to make it her own. I am here to help her; I need to find a way to let her know. In fact, PhillyFIT Magazine is here to help her and perhaps you. If there is a message within a message here, maybe picking up this copy of PhillyFIT Magazine will serve as YOUR sign to make your life YOURS. Find meaning and purpose at your own pace, but for goodness sake, get off life’s treadmill, smell the roses and search your soul. Mix it up. Variety is the spice of life and life is about sensitizing yourself to the signs. Trust me, everyone has a lucky number. What’s yours? Hey, this Pub Page almost grew to nine pages!
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Your Fall Reading List:
I know, fall is a really busy time, but if you can sneak in a few minutes here and there, try reading at least two of these selections. Money tight? Remember the library? Geez, it’s completely free! Is anything free anymore? Log onto http://www.library.phila.gov/ to find a free library location near you. Hey, don’t forget most stationary bikes have a book holder! Each time you turn a page, increase the incline! You’ll be smarter and buffer in no time!
Mama Gena’s School of Womanly Arts: Using the Power of Pleasure to Have Your Way with the World by Regena Thomashauer Find Your Purpose, Change Your Life: Getting to the Heart of Your Life’s Mission by Carol Adrienne Discover Your Passion: An Intuitive Search to Find Your Purpose in Life by Gail A. Cassidy Soul Choices: Six Paths to Find Your Life Purpose by Kathryn Andries Achievement IQ: Find Purpose In Your LIFE & Achieve Massive Success by Stanley, F. Bronstein How To Find Your Purpose In Life And Achieve It by Stanley, F. Bronstein Creating Your Marketing Blueprint In 9 Simple Steps: A Step By Step Probe With Questions That Defines Your Entrepreneurial Purpose and Finds Your Customers by Latanya M. Junior Oliver Fritsch’s VocationLab: Find your Purpose in Life: A Self-guided Workshop by Oliver Fritsch Answering Your Call: A Guide for Living Your Deepest Purpose by John P Schuster Live Your Calling: A Practical Guide to Finding and Fulfilling Your Mission in Life by Kevin Brennfleck and Kay Marie Brennfleck
The PhillyFIT Magazine Challenge Team is throwing down the gauntlet, and accepting any and all challenge offers. If you have something new and unique in the world of health and fitness and would like our Challenge Team to put it to the test, tell us about it. We'll take your challenge. Our team knows no limits. If you have something related to health, fitness, nutrition, healthy dining... whatever, invite us to take your challenge. We'll send our crew to your location to test your product or service and our experience and results will be written up in an upcoming edition of PhillyFIT Magazine. You might beat us... we might beat you. Either way, you can expect great exposure - and FUN for all. Our team brings to the table a wealth of experience and wide range of backgrounds. We are available in teams of two or as a large as our entire group. (Some team members are not featured in this photo). Contact editorial@phillyfitmagazine.com for pricing details and to schedule a CHALLENGE.
(Left to Right) Cathy McCarthy (Spinning and Group Exercise Instructor), Dr. Lenny Roberts (Chiropractor and Triathlete), Eileen Gervasi (Mom and Fitness Instructor), Gina DeBelle (Pharmaceutical Sales Rep and Fitness Instructor), Brad Bolno (Sr. Technical Consultant and Fitness Enthusiast), Heather Hoehn (Owner, Flip Fitness and Personal Trainer), Steve Brown (Dad and Triathlete), Charles Peeples (Trainer/Massage therapist), Julee Kerr (Mom, Organic Enthusiast, Fundraiser), Susan McInerney (Mom, Owner, Flip FItness and Fitness Director), Claudine Ascher (Mom, Restaurant Owner/ Avid Workout Nut), Kristine Labhart (Mom, Marketing Manager and Fitness Instructor), Joanna Chodorowska (Nutritionist/Triathlete)
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letterstothepublisher Dear Jami, I know I have thanked you a million times already but I wanted to take the opportunity to formally thank you for what you, Tony Robinson and Fred Brandt from the Center Club in Newtown did for me this past year. The opportunity I was given was tremendous and I learned so much. Tony is an amazing personal trainer, but even more so, a great person. Working with him through my "Metamorphosis" (the title of the mini-series PhillyFIT wrote about) was wonderful, excruciating (at times), but worth every second. I hope the series of articles help even one person who might be in a similar place in their life. I look forward to a future of good health & fitness, and I have you to thank for it. (Oh and, of course, my brother Steve Hunn, who is very upset he was never mentioned in any of the articles— because the whole thing transpired from him, connecting us while we were at his place at the shore! Ha!) My sincerest thanks, Audrey Solomon
PhillyFIT, Thanks for the new e-newsletter I just received in my email. Keep it coming! This is good stuff. Thanks, C. Maz Body One Wellness Hi Jami! You are really providing a service to our community! I would love to have a booth at your upcoming BASH! Susan Silberstein Center for Advancement in Cancer Education Hey Jami, We hope to see a PhillyFIT BASH around here soon, WE LOVE IT! Dr. Brandie Nemchenko Hi I commend you, Jami, on building a successful magazine and presence. I remember when you started the ball rolling. You deserve it! Enjoy Life, Neal King King Motivates, LLC
Hi Jami, Keep up the good work with all that PhillyFIT does for everyone in our area; I am a die hard fan of yours! Gabriella Guzman HI Jami, I wanted to nominate the Springford YMCA in Limerick for your contest on “who is the best gym around.” Why? Because they have activities for the children and I saw my daughter-in-law transformed into a new woman. Thanks for everything Jami; I am a reader that really admires you for taking such good care of your health. Helen Narke Jami, I just read your current issue and really enjoyed the Philly's Fittest Docs article. I agree with your magazine that fitness is one of the best gifts we can give ourselves and others. Keep up the great work with the magazine. You are providing a great resource to the community! Robin Kreiser Center For Women's Health of Lansdale
Hey, Jami, I just received your new online newsletter, and it asks if we want to keep on your list―you bet I want to keep receiving your e-mails! I love what you are doing! Fond regards, Bob Kennedy Owner/Publisher of MUSCLEMAG INTL www.emusclemag.com OXYGEN (www.oxygenmag.com) REPS (www.repsmagazine.com) Jami ~~ As usual, I enjoyed reading the latest issue of PhillyFIT. Nice article on the fittest doctors. Thanks! Paula Blenner Armstrong Colt George Ophthalmology Jami, I am so appreciative of your efforts with PhillyFIT. I advertised in PhillyFIT because I have always believed in your mission and you! I am confident that I will get some business from this. Thanks! Carla Johns
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Beardwood Auditorium Abington, PA 19001 Mon, Oct. 20 – 6:30 pm PHILADELPHIA COUNTY Whole Foods Market 2001 Pennsylvania Avenue Garage Parking ONLY Philadelphia, PA 19130 Tues, Oct. 21 – 6:30 pm DELAWARE COUNTY The Running Place 3548 West Chester Pike Newtown Square, PA 19073 Wed, Oct. 22 – 6:30 pm CHESTER COUNTY The Runaway Success 305 Second Avenue Collegeville, PA 19426 Thurs, Oct. 23 – 6:30 pm BUCKS COUNTY Holy Family University 1 Campus Drive Newtown, PA 18940 Sat, Oct. 25 – 10:30 am
MONTGOMERY COUNTY Wissahickon Valley Public Library 650 Skippack Pike (Rt. 73) Blue Bell, PA 19422 Tues, Oct. 28 – 6:30 pm CHESTER COUNTY Malvern Borough Office 1 East First Avenue Upstairs from Malvern Public Library Malvern, PA 19355 Wed, Oct. 29 – 6:30 pm PHILADELPHIA COUNTY Crowne Plaza Hotel 1800 Market Street Philadelphia, PA 19103 Thurs, Oct. 30 – 6:30 pm DELAWARE COUNTY Ridley YMCA 900 South Avenue Secane, PA 19018 Thurs, Oct. 30 – 6:30 pm
KICKOFF PARTY – PHILADELPHIA AREA Great American Pub 123 Fayette Street BUCKS COUNTY Conshohocken, PA 19428 Eastern Mountain Sports Thurs, Nov. 6, 2008 1700 Valley Square Information Meeting starts at Boulevard MONTGOMERY COUNTY 6:00 pm - Kickoff Party starts Abington Memorial Hospital Warrington, PA 18976 at 7:00 pm Mon, Oct. 27 – 6:30 pm 1200 Old York Road ••••••••••••••••••••••••••••••• WALK OR RUN, HALF OR FULL MARATHONS, 100-MILE CYCLE RIDES TRIATHLONS
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PhillyFIT I 13
PhysicallyFIT
Q&A
SUPER-FEATURE
ASK FERNANDO!
Your GENETICS 101 Q. What role do your genetics play in overall progress and results? Seems like everyone else I see experiences results (build muscle, lose body fat, get sculpted) at a much faster rate than I do. Am I doing something wrong or are my genetics responsible?
Fat Loss: Muscle Gain: Exercise: Cardio:
A. GREAT QUESTION! Let me tell you something folks, understanding your own personal body type, structure and genetics are the KEYS to your ultimate success. If you fully understand and accept your body for what it IS, you will be able to train and eat in the best way possible in order to finally get the results you’re after. In fact, this point is SO important I’m going to dedicate the rest of this article to answering it. Please pay attention here.
There are three important components: Body type: Ectomorph, Mesomorph and Endomorph. Structure: means your individual musculoskeletal structure. Genetics: your individual DNA “blueprint” which determines your ultimate potential.
Here’s some basic advice for each… Your BODY TYPE Never heard of ectomorphs, mesomorphs and endomorphs before? You should. You are one of them! Actually, each person usually has a base of one specific classification type along with some tendencies of the other two sprinkled in. Your body type has a tremendous influence on how your body will respond to exercise and which type of exercise methods and techniques would be better or worse for you. Ectomorph The classic ectomorph typically has long arms, long legs, short torsos and have lean bodies with little body fat. Listed are some unique training tips for the ectomorph. 14 I PhillyFIT
Recovery: Nutrition: Metabolism:
Easy for this type Extremely difficult. Needs high intensity, less duration and less frequency. Not critical for fat loss, only for conditioning. Need to limit if muscle gain is primary goal. Typically slow for muscle gain, normal for fitness gains. Needs more calories specifically from protein and fat. Some may need more carbs. Very high. Can usually eat whatever they want without getting overly fat.
Mesomorph The classic mesomorph is thickly muscled; more of the stocky type, typically with low body fat and are more on the athletic side. Fat Loss: Muscle Gain: Exercise: Cardio: Recovery: Nutrition: Metabolism:
Easy for this type Very easy. Will respond to high intensity or high volume. Some times high volume is better. At times needed for fat loss. Typically very quick. No major needs. Maybe more protein. Overall balanced intake. Moderate – high. Can usually eat whatever they want and remain in shape.
Endomorph The classic endomorph has more of a round, softer body and easily accumulates body fat. Fat Loss: Muscle Gain: Exercise:
Very difficult. At times can be difficult. May need high intensity, high volume & frequency.
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Recovery: Nutrition: Metabolism:
Moderate to fast recovery. More protein needed. Slow. Usually needs to control calories at all times.
Your STRUCTURE Do you have long arms or short arms? Long or short legs? Long or short torso? Are your muscle attachments closer or further away from your joints? Does any of this really matter? Yes! All of these factors determine how you move during exercise. This in turn, determines which exercises will be better or worse for you! How strong is your core and supportive muscle structure? Can you stabilize your body properly during exercise? What is their ability to work as a team? If they can’t, you may need to devote more time to bringing them up before you can attempt any kind of intense exercise.
Your GENETICS Understanding your own personal genetic physiology will go a long way in understanding how the “results” process will go for you. It will tell if you: Will progress quickly or slowly. Need to work harder or longer. Need to work with heavier resistance or lighter resistance. Need to exercise more often or less often. Need to emphasize some fitness components over others. Some in my field would have you believe that regardless of your genetic makeup, structure or body type; that you could achieve ANY goal. They say, “Just work hard and you’ll get six-pack abs,” or “Athletes are made, not born.” Not true! Let me reveal the truth that no one will―you have about as much control of the RATE at which you lose fat or build muscle as you did concerning what your eye color or height are!
Your RESULTS What does all this mean to you? Should you throw in the towel because you will never look like a fitness cover model? Absolutely not! What you SHOULD do is always strive to gain more insight of your individual body and how you need to fine-tune your exercise and your nutrition along with your mental attitude to maximize YOUR individual potential and results. Even though you may never become a fitness cover model, you CAN develop a better, leaner, stronger and more fit body that people will admire and envy. But it will only happen if you forget about every one else, focus on YOU; stay the course and never give up!
Fernando Paredes, CPT, NASM, NSCA who has been called, “Buck’s County’s #1 Personal Fitness and Performance Coach,” has over 14 years experience and is sought out as an expert in the areas of fat loss, functional fitness, sports performance training and lower-back reconditioning. He has been featured on CN8’s “It’s Your Morning” show, WFMZ Channel 69 News and the Philadelphia Inquirer because of his innovative style and exercise approach. His private studio located in Doylestown, PA offers cutting-edge programs and individualized instruction for all fitness levels ranging from rank beginners to the most serious athlete. Ask Fernando YOUR fitness questions by emailing askfernando@phillyfitmagazine.com
LOSE WEIGHT BY DIETING ON AS LITTLE AS ONE DAY PER WEEK! “The Part-Time Diet Approach For Full-Time Weight Loss “A Calorically Controlled Love Story” will show you how. In this book you will learn: 1) what dieting is and why you should never do it every day, 2) why daily dieting virtually always leads to weight regain, 3) what the body’s response is to daily dieting and 4) how you can blunt this response and fool your body into cooperating with your weight-loss efforts, including getting through the dreaded plateau. The Part-Time Diet breaks rank with other diet books in many ways including: -its storyline following two composite fictitious dieters through the plan, new life and new love -its basic system, that provides a reliable way to lose weight -provides for weight maintenance from day one -can require dieting on as little as on day per week -prohibits no food groups -can be adjusted to
Don’t get me wrong here. ANYONE can lose a considerable amount of fat, build a lot of muscle and get in great shape. You just can’t force the body to change against its predetermined genetic code. If you try, it will always lead to more problems (injury, depressed metabolism) and short-lived results (weight rebound/muscle loss). Just as your DNA and genetics determine your hair color, eye color, skin tone, height, etc., there are physiological differences that allow some to see very quick physical transformations in a short time while others take a longer time to change their bodies. In other words, the more genetically-gifted you are the quicker you’ll see results―the less gifted, the slower the results. It’s as simple as that.
complement any exercise program. -For a free preview of the PTD check out: www.parttimediet.com. Also available online at: amazon.com, target.com and barnesandnoble.com.
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PhillyFIT I 15
PsychologicallyFIT
The Freedom of Forgiveness By Mary Nearpass
"Forgive him? Are you kidding? After what he's done to me?" "Forgive me? How could God ever forgive me? You don't know what I've done." "How could I have done such an awful thing? I can never forgive myself." Of all the emotions in our human make-up, hate, anger and resentment are among the most powerful and self-destructive. These feelings are awakened in us by the actions of those we perceive to have hurt us, or those we love. Rationalizing that we are justified to hate, to harbor rage against, or somehow believing that we deserve to be hated carries an unbelievably high price. Forgiveness is "the act of setting someone free from an obligation to you that is a result of a wrong done against you." For example, a debt is forgiven when you free your debtor of his obligation to pay back what he owes you. Forgiveness involves three elements: an injury, a debt resulting from the injury, and a cancellation of the debt. All these elements are necessary if forgiveness is going to take place. Like fire raging through a dry forest, these intense emotions can become so pervasive that they can crowd out every other feeling from your heart. They can consume you with behavior that reacts with vicious aggression (wanting to hurt someone externally) or deep bitterness (wanting to hurt the self internally). We all have encountered someone in the grip of these negative emotions and see the outward expression of their inward turmoil. It takes little imagination that the person is being eaten away in their heart and soul by hatred, anger and resentment.
The Mind-Body Connection as a Result of LACK of Forgiveness: The key word here is "eaten" in its most literal sense. When we harbor hatred, anger and resentment, our bodies' chemical bal16 I PhillyFIT
ance is dramatically disrupted. Our innate "fight or flight" response, produced by our adrenal glands, is in high gear 24/7; therefore, being incompatible with any peace, joy and relaxation. Consequently, instead of being in a state of balance or "homeostasis," if we cling to these ugly emotions, then our bodies are constantly in a state of "heterostasis" or physiological imbalance. Staying in this powerfully aroused negative state leads to sleep disturbances, nightmares, poor concentration, fatigue, headaches, ulcers, stomach distress, back spasms, and even heart attacks. In addition to the effects these emotions have on our bodies, they are the stuff of which emotional prisons are made. Choosing hate, anger or resentment toward another builds walls around you! Becoming trapped in a negative, emotional complex is tremendously draining when this negative energy dominates your entire life. These negative emotions have a spill-over effect. They do not remain specific to just the relationship in which you were hurt. We bring our thoughts, feelings and beliefs into every relationship we have. To assume that we can turn our feelings on and off, as if a light switch, is presumptuous at best; naĂŻve at worst. It just doesn't work that way! Holding onto such powerful emotions can literally change who you are, change what you do and contaminate what you have to give. Therefore, as we move throughout the day, people we encounter don't get you; they get a bitter shell of who you once were because we are completely disfigured by these ugly emotions.
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You may THINK that you can conceal these emotions behind yet another mask, but don't kid yourself. If you're dragging the "chains that bind you" (Fleetwood Mac, 1977) into your other relationships, you are contaminating them. For the sake of your spouse, significant other, your children, other loved ones and YOURSELF, have the courage to "break these chains that bind you" and cleanse your heart, mind, body and soul of the toxicity of hatred, anger and resentment.
If you still have the need to justify your "right" with respect to being angry, consider this: You cannot give away what you do not have. If the love in your heart is metastasizing with the cancer of hatred, anger and resentment, then that is the only love that you have to give. Is that really what you want to give your children, your mate, your family, your friends, your fellow human being?
I'm leaving you with a challenge: Do you wish to go on living a tortured existence from harboring these all consuming, terrible emotions or do you wish to set yourself and the person who hurt you FREE by FORGIVING them? Think about it! The only thing worse than being hurt by someone you love is keeping that hurt alive. Some of us do so even after they have left this earth. Do you really want to be caretaker and nurturer of that hatred, anger and resentment for the rest of your life? Let it all go TODAY! By forgiving that person(s), not only is it a gift to them, it is a gift to yourself! The art of forgiveness sets you free from the bonds of the self-induced emotional prison. You will instantly feel like you just dropped twenty pounds (now that's some kind of diet…lol… ). You are worth so much, and everyone you love and loves you deserves it. Mary M. Nearpass, MA, MS, holds two masters degrees in Health Education and Behavioral Psychology. She is also certified in Massage Therapy and Ashtanga Yoga. Presently, she teaches Psychology, Massage and Yoga, writes for numerous Health magazines and has completed her first book. Contact Mary at MNearpass@phillyfitmagazine.com.
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PhillyFIT I 17
ParentallyFIT
Secrets to Good Communication:
Hope and Reality
By Solomon Brenner
Knowing how to communicate with your children and handle their fears in a crisis is perhaps one of the toughest parenting obstacles for which to prepare. No one expects bad things to happen, but that is what makes them so much more difficult to deal with. You as a parent know your children. You know what they can handle and what they can’t. While no one can really tell you how to handle a crisis until it happens, there are ways to make the situation a little less scary for you and your kids.
In any difficult situation, you want to make sure you give your children both hope and reality. You don’t want to scare them with all the details or possible negative outcomes of the situation, but you also don’t want to give them a sense of false hope and security. Let them know that it is possible that the outcome might not be good, but that you have positive hopes for the future. It is important to answer your children’s questions, but it is equally important to ask them questions. Ask them how they are doing, if they have any questions or fears they want to discuss with you. Even if they don’t, occasionally asking them these questions lets them know that you are there to listen to them whenever they want to come to you. It might be helpful, depending on the age of the child, to offer them someone else with whom to talk. They might feel more comfortable talking to an older sibling, a close relative or family friend or even a psychiatrist than talking to you all the time. If they choose not to take advantage of the offer, that’s okay too. At least they will know that they have a support system of people they can go to that will help them through this difficult time. As difficult as this may be, you need to maintain control in front of your kids. This doesn’t mean you can’t cry in front of them. Crying is part of being human and can show your kids that it’s okay for them to cry in front of you or other people. You don’t want them to grow up always holding in their emotions. You do, however, want to be strong for them. If they see that you are hysterical, they are going to be frightened or think that’s how they should behave too. Share your fears with a friend, spouse or family member so that you can control these fears in front of your kids. 18 I PhillyFIT
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An important part of handling a crisis with your kids is sticking to routine. Nothing can throw kids off more than taking them out of their normal day-to-day life. Going to school, seeing their friends and attending after-school sports or activities are important to maintaining as much normalcy as possible. Keeping a routine can also help keep their minds off their fears. By concentrating on homework or the big game that they have this weekend they will have less time for constant worrying. While it does help to keep their minds off the situation, it can also be helpful to talk about or imagine possible positive outcomes for the future. Help them to look at the bright side of a really bad situation. Imagine how happy you will be doing something when the situation has passed. It may seem like it goes without saying, but the most important thing you can do for your kids in a crisis is to give them love. Without smothering or nagging, give them all the love you possibly can and let them know that you can get through this together as a family. Solomon Brenner has been teaching martial arts to children and adults for over ten years, and holds a 6th degree black belt in Kenpo Karate. During that time he has held countless seminars on subjects such as self-esteem in children and teens, behavior and discipline, praise vs. punishment, career motivation, goal setting, parenting, and self defense. He has spoken to elementary schools, women’s groups, scouting organizations, civic associations and corporate seminars. Using these experiences, he has recently authored Black Belt Parenting, a motivational how-to book for parents. Contact Solomon at SBrenner@phillyfitmagazine.com.
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PhillyFIT I 19
JUST TRI IT! By Annie Mitchell
PHILADELPHIA TRIATHLON SCENE
EQUIPMENT & INJURIES Below are four athletic questions to “chew” on to make sure that you are in a good place with you and your athletic endeavors. Fitness is not meant to be troubling. Fitness is meant to give your body a good image, a controlled image. We need to keep all our daily doings in perspective. I work full-time and train at the world level and yet want to make sure you all know that I love every day and live every day like a kindergartner who is running up the driveway after getting off the bus with the zeal of that first day of fun. I smile at races, laugh while racing and most importantly, am settled with the results because the daily training and interaction with my body is the best I can do for today! QUESTION ONE: Are you having fun? Are you having fun doing what you are doing today? TWO: What are you doing today? Specifically, where are you with your mileage and routine?
With this being said, now is a good time to learn about equipment and also make sure to “prevent” rather than “treat” injuries so that you can make your dreams a reality. You must make sure your equipment is right for you and also know all of your options for gear. It is a perfect time to read your body and know signals of overtraining and aches that may develop into injury. Swimming is the first part of a triathlon, so what “equipment” does one need? A basic list is a good fitting pair of goggles, a bathing suit, a bathing cap and maybe a wetsuit!
GOGGLES: come in various eye shapes. If you can put a pair on to try before buying do so. Take the pair and without putting the strap around your head, press the eyepieces firmly, against your face, and the suction should hold them in place. If they fall off or do not stay on with the suction, air must be seeping in and that means water when you swim. You may wonder why there are “colors” to them. If you are only swimming in a pool, basic clear and or blue are fine but if you are swimming outside, you could use a pair that acts like sunglasses do. Swimming outside and looking for buoys with the sun glare and water glare is tough. Dark sunglass-colored goggles help you see without squinting and will keep you on course.
BATHING SUIT: Sounds simple and it is, but there are THREE: What is it that you want to do this season? Do you have big or regular goals? AND FOUR: What is your dream? You need to have a dream---something that you really, really want to do. It may not be this season that you get there, but this season may be the beginning of a ladder of success. To dream is the vision and belief that you “could” achieve a mission, event or race you have read about or watched. With a dream you have a continual “path” or “athletic journey” that will maintain flow to you and your person. 20 I PhillyFIT
one-piece tri-suits, competition swimsuits, and “fast skin” suits. If you are going to ride and run in your suits, you need some bra and jock support. A good idea is to practice before going out in your competition. Some suits may chafe under the arms and some tri-suits may have too much bike padding and when wet is most uncomfortable. Tri–suits allow you to do all three sports without a lot of transition worries. Regular suits allow you to wear bike pants and tops over them and to be flexible with choices up to the moment you need them.
WETSUITS: are not a necessity unless you are really going into cold water. You will see seventy-five percent or more of competitors wearing them because of buoyancy and not cold needs. A wetsuit gives your body lift and with that
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lift you have less drag. A newer triathlete may like the feel of a wetsuit as it is like a life preserver and keeps you a little more secure in open water. I go both ways. I do like the “small advantage,” but warn that you can lose that advantage when it takes forever to remove that wet tent when fumbling to get ready for the bike. Swimming in open water with just a bathing suit means up, out and right onto the bike WAY before the next person has unzipped.
BIKE: This can be a whole article and more. Bike shops are great at selling bikes. You need to make sure that your bike shop is even better in FITTING you to a bike. I can pay $5,000 for a great tri-bike and yet if it does not fit, I will not get a good ride and will suffer every mile. I suggest you shop around and see who can put you on a bike and fit height, weight, and your experience on two wheels. The bike may run $500 and then again it may be $3,000 plus. Be reasonable and stay within your ability! BIKE SHOES: are not bad investments. The typical bike shoe has a solid shank so that your arch is protected from constant flexion and you can drive your force and power down through the pedal. It makes for an efficient cycle stride. Shoes can run the same price or more as a pair of sneakers, but the good news is that they last a lot longer. I suggest you shop around and try on various styles as I have found bike shoes to run rather narrow. Take socks you will wear while riding. Bike shoes attach to pedals with a cleat. Your bike shop can suggest a pedal and cleat match, but there are pedals that ride flat on one side and cleat on the other. This is great for the novice to get use to being attached. Clipping in and out of a pedal takes practice to feel comfortable and is not recommended to do a week before going on open road. Parking lots are perfect practice grounds!
HELMET, HELMET, HELMET!
Do I make myself clear? The helmet is most important as it saves our heads from taking any damage in the event we may fall. ANSI is the usual approved type of helmet. Price and design is your call but do not
skimp and only wear it when you race. Wear a helmet when you train ALL of the time!
SHOES: On to running, which is so, so simple, and again I suggest you go to a reputable running store and get “fitted” for your shoes. I do not mean just size. Running stores have runners working them or should. Runners can watch your walk/run gait and see how you plant your feet. Are you big, small, a “heavy” slam-your-foot-down runner or are you a “light” tiptoe on the ball of the foot runner? Are you a five miler or a ten miler? All of these add to a narrow, or wide, a high arched shoe or a small toe box. Can you try on the pair and jog up and down the isles? I also suggest you not buy the $200 pair because it sounds like it is good. Listen to the store clerks and take in an old pair of shoes so that they can see how you “wear” them out. Do you have any mechanical factors? How about flat feet, high arches, hammertoes, or old injuries? If the answer is yes, are the old injuries healed? Do you have a program in place to maintain strength to that area? Did you buy running shoes that are fitted for your foot issues? Have you thought about using a trainer to watch you run and or ride to maintain proper foot position and gait whether it be saddle height on a bike or length of run stride? If not, these can be repetitive stresses to your body and result in injuries such as Achilles’ strain, ball of foot numbness and bruised toenails. My next article will be nutrition and specific training aids. Remember to “chew” on my athletic questions. Start your day and season right---smile and know it is going to be a fun season with a lot of success. See you on the roads with your helmets on and proper foot wear! Annie Mitchell is a Philadelphia age group tri/duathlete. Mitchell runs the spin program and does personal training at The Aquatic and Fitness Center in Bala Cynwyd. Annie has competed from local to world level and is currently ranked 3rd in the nation and world 50-54 age group duathlete. Her mantra: "moment." She can be reached at amitchell@phillyfitmagazine.com
September/October I 215-396-0268 I www.phillyfitmagazine.com
PhillyFIT I 21
PhysicallyFIT
It’s Not About the
SCALE By Joanna K. Chodorowska, BA, NC
You see this entire media messaging about being a certain size, weighing so much and that smaller is better. But is the number on a scale really that important? Or is it better to be healthy via body composition? Having perfect health does include being at your ideal weight, but it doesn’t require starving yourself thin. Health and beauty come from within. No number on any scale can bring you true happiness or true health. What you really want to look at is your ideal body composition – how much body fat to lean body mass you have, as well as your internal vs. external body water compartments. Now you ask – what the heck does that mean? Basically, you want to preserve muscle, while burning off excess fat. You need to eat enough calories so your body can function at its best. You want to have more water inside your cells than outside the cells. The more water outside the cells, the more likely you have issues with inflammation, toxicity, stress, allergic reactions or dehydration. In an article in PhillyFIT Magazine, written by John Fairchild, an Adult Weight Management Counselor, he discussed basal metabolic rate and how many calories you should be consuming per day in order to maintain, lose or gain weight and “keep your engine running.” This is a great number to know because you can prepare a healthy nutrition plan based on your caloric needs. However, there are more numbers you can measure with a Bioimpedence Analysis Report (BIA). This report provides data to help track your body composition in addition to the Basal Metabolic Rate. Preserving lean body mass is ideal for losing weight and improving your health. A healthy body composition program can reduce your risks for heart disease, metabolic syndrome, hormonal imbalances, sugar cravings, obesity and other health issues. It can also increase both your energy levels and metabolism, improve your moods, lessen PMS symptoms and help you sleep better. The other benefit of incorporating a healthy body composition program is that you decrease the likelihood of regaining fat once the program ends because a leaner body mass burns more calories each day. How? By creating lifestyle modifications during the program which 22 I PhillyFIT
include healthier food choices, balanced meals, regular meal intervals, regular exercise and stress relief mechanisms which contribute to reducing numerous health issues. Why? To feel great! I’ve had clients come in for weight loss, only to learn that their desired lower weight goal was truly unrealistic. That number they chose as a goal was based on a weight they were able to achieve once every few years, but was only able to maintain for a very short period of time - one to two months or less! While at the lower weight, they complained of feeling deprived, lacking energy, struggling with cravings and guilt for falling off their diet plan or having to exercise for two to three hours per day to maintain that weight. Is that truly being happy? Is that really the better way to live? You need to find the weight and nutrition plan that will fit with your schedule and lifestyle. You need to be realistic, not obsessive. You want to find the balance where you can eat what your body needs and that is all. I reiterate being healthy is more of a mindset and a feeling, rather than a number on a scale. Using the BIA report can help to better determine what kind of a program would be best suited for you, and it can help measure your progress so you can stay on track. So the next time you reach for the latest fad diet to reach that magic number on the scale, try to remember what is it that you really NEED to achieve: using a healthy nutrition plan to maintain a healthy body composition with while reaching your ideal weight. Then you can live longer, live better and be happier. Joanna K. Chodorowska, BA, NC, is a nutrition coach and owner of Nutrition In Motion, www.nutrition-in-motion.net. She is certified as a FirstLine Therapy (FLT) Therapeutic Lifestyle Educator by Metagenics, Inc. The program is a specialized therapeutic lifestyle change program which targets the underlying causes of chronic illnesses such as heart disease, diabetes, and high blood pressure, etc., by incorporating a sensible eating plan, exercise, nutritional supplementation, and stress management. Joanna creates personalized healthy nutrition plans for your everyday schedule. Her practice is in North Wales. She is also a triathlete and swim instructor. Contact Joanna at JChodorowska@phillyfitmagazine.com.
September/October 2008 I 215-396-0268 I www.phillyfitmagazine.com
“Natural Feel"
Breast Enlargement Breast augmentation, one of the most popular plastic surgery procedures performed nationally, can now be done in a way to give women a more natural, softer, and safer result. According to Dr. Robert Skalicky, a board certified plastic surgeon practicing in Bucks County and a member of NOVO (National Leaders in Breast Aesthetics), "Women want to obtain a beautiful body contour that is more natural and less detectable than implants of the past allowed." This natural result can be accomplished with the FDA's release and approval of the new "cohesive gel" breast implants. These implants are composed of a silicone gel that bonds to itself like jello, giving a soft result with less chance of complications. While women still have the choice of using saline implants, the new cohesive gel breast implants allow a more natural result with less risk of wrinkling and rippling along the edge of the breast. In addition, the cohesive gel implant design eliminates the chance of silicone leakage from a potential implant rupture. "There is an increasing number of women selecting cohesive gel implants along with many women changing from their saline implants to the cohesive gel implants," states Dr. Skalicky. While the new gel implants have allowed breast augmentation patients to have a softer feel to the breast, a natural result is still ultimately dependent on surgical technique and the expertise of the surgeon. Dr. Skalicky explains that, "The new implants are a wonderful new device for the plastic surgeon to use; however, breast pocket dissection and implant positioning are still critical to obtain an undetectable and natural look to the breast. The surgeon's skill is just as important as the implant." Dr. Skalicky serves as Medical Director of The Aesthetics Institute in Bucks County, a specialty hospital for all plastic surgery procedures, the first of its kind in the country. "We have created a "center of excellence" for all types of breast, facial and body contouring procedures in a beautiful, confidential, "hotel like" setting. Our patients receive the highest level of surgical expertise in an atmosphere that has eliminated the coldness of the typical clinical hospital environment," states Dr. Skalicky. "Many of my patients feel like they have just spent a few hours at a 5 star, Ritz Carlton like hotel."
Breast augmentation surgery can be performed in one hour and recovery is less than one week. Along with patient "pampering" in the pre-operative time, new techniques have been designed to minimize post-operative discomfort after the procedure. "I have developed new techniques using local anesthetics to significantly reduce the pain during the first few days after surgery," explains Dr. Skalicky. "The goal is to make the entire patient experience as gentle as possible. My patients deserve that." Although breast augmentation is so popular, many patients are now selecting combination procedures in plastic surgery. A patient may choose to have breast augmentation done along with eyelid surgery or nasal surgery for example. According to Dr. Skalicky, "It can be more cost and time effective to combine cosmetic procedures so patients can accomplish several areas of correction with one anesthesia procedure and one recovery period." In this vein, Dr. Skalicky has created a Minimally Invasive Surgery Center in his practice in which new, less invasive techniques have been designed to offer patients smaller surgical procedures to correct other areas of aging. These procedures consist of mini-facelifts, eyelid lifts, browlifts, mini-rhinoplasty, spot liposuction, wrinkle removal (Juvederm), and Botox. These techniques allow patients to correct areas of sagging skin earlier in life with minimal recovery. It has become a large part of Dr. Skalicky's practice. "My patients want to reduce the signs of aging at an earlier age but without long incisions, without long recovery, and without long downtime from work. Many of these techniques can be performed with local anesthesia or minimal sedation." Dr. Skalicky offers private, complimentary consultations for all cosmetic procedures and has offices in Bensalem and Newtown, PA. He can be reached through Bucks County Plastic Surgery Center at 215-633-3470 or 215-702-8600.
September/October I 215-396-0268 I www.phillyfitmagazine.com
PhillyFIT I 23
PhysicallyFIT
So, Who’s That Lisa Paige Chick
(from Q102) Anyway?
By Ronald Sklar
“I’ve always been into fitness,” says WIOQ’s hot jock Lisa Paige. “Being so small – I’m only five feet – if I eat a Tastykake, it’s going to show up. That’s just how it is.” So with that being the case, Lisa tries to take extra special care of herself. She may be on radio, but she still wants to look good for her many listeners and fans. Lisa also has a video blog on the Q102 website, and it is growing a very healthy following. “I’ve always been a big walker,” she says. “I was never a runner. I hate running. But on the treadmill, I just load up my iPOD with really good music, and the pounds just started melting off.” Being a featured personality on WIOQ for the past six years, Lisa definitely knows music, but fitness and nutrition is something she had to learn from scratch. “About six months ago, I just decided to get into shape and really tone up,” she says. “My husband and I want to start a family soon, so when the time comes to get pregnant, I’m good to go. I really watched what I ate by cutting out all the crap and not eating late at night. And I kicked up my cardio. Six days a week, I do an hour of cardio on my treadmill on a really high incline and a fast pace. So I’m running like five miles.” This was not an easy transition for somebody who loves good food as well as good shopping. “I had to get my ass in gear,” she says. “It was hard. But I lost twenty-five pounds and am buying smaller clothes. Having everything fit differently means more to me than eating an extra scoop of ice cream at night. I eat lots of fish and salads. I’m drinking lots of milk and water. There has never been a time in the last seven months where I gained the weight back. Now I am doing free weights and am down to one hundred pounds. I never go above one hundred. My body is telling me that this is my safe range right now and we are good.” Of course, that does not mean that she cannot occasionally be bad. “If I eat a piece of cake one night, then the next day I go really hard and sweat it off,” she says. “It feels good and feels great to lose the weight. I feel a lot more confident, healthy and strong. It’s very empowering. That’s my motivation. I don’t have any desire 24 I PhillyFIT
to eat junk because it has just been going so well for the last seven months. Why would I ruin it now?” The Connecticut native spent much of her time in Florida before coming up to Philadelphia and ruling the airwaves. Her husband is a producer for The Glen Beck Show, and they live a happy life together in Bucks County. Of her adopted home of Philly, she feels just so accepted and almost as warm as Florida. “I totally love it,” she says of Philadelphia. “I feel like I really have a second family with my listeners. Sometimes I feel like they know me better than I know myself. I am completely comfortable on the radio and can talk about whatever. The only thing I have against living up north is the weather. I’m not a cold person, and need to be warm and in the sunlight all the time. I hate the winters and cold weather, but I love Philadelphia. It is a little more interesting for me to live here and I get around much easier than down in Florida.” She also gets around with her video blog, where her fans can watch her do everything from going shopping to – well – going shopping. “The video blog is something that I wanted to do for the last couple of years,” she says. “I feel like a lot of the funny things that happen in my life, happen off the air. I’m not a celebrity and don’t have paparazzi following me around. But if I can get some kind of camera to carry around with me at all times, I can just flip it on and tape. I came across this flip video, which is the best invention ever. Everybody should have one. I just played around with it six or seven months ago, and did not know if it was really going to work. But I figured if people are interested with what I have to say
September/October 2008 I 215-396-0268 I www.phillyfitmagazine.com
on the air, maybe I should test out the video. I just put out a couple at first---me carving up a pumpkin and then shopping at Lucky Jeans. It is so funny to get emails now from women who say that they cannot go a day without looking at my video. If I was wearing a headband, I’ll get emails asking me where I got it. Or they will say, I saw you in your bathroom and I love the towel in the background. Where did you get it? It is the kind of stuff that I am thinking about when I read Us Weekly. It is like Lindsay Lohan with a new purse and they zero in on the details.” Watching her blog, you can see that Lisa fancies the feminine. “I’m such a girlie-girl,” she says. “I love everything pink, but am also a big bargain shopper. I just went to Nordstrom Rack for the first time, and was so happy. I was like, ‘Where have I been for the last six years? Why haven’t I come here before?’ I love to get my reactions on camera, because I have the same face as anybody else who may be seeing a seventy-five percent markdown store for the first time, and just overwhelmed and blown away with what they saw.” Even simply on radio, Lisa has an easy ability to relate to her listeners, as the technology wars heat up and the fight for loyal listeners is more challenging than ever. These days, personality carries a certain value now more than it ever has before. “Our demographic is women eighteen through thirty-four,” she says. “It is easier for me to talk to them, since I am twenty-nine. It is a lot easier for me to talk about stuff I like, because I am in that same age range. Most of the time, the women find what I find interesting. “Radio is definitely more of a challenge now. We are always competing. Radio stations are trying to come up with different ideas and new ways to captivate the listener as much as possible. We are also in competition with iPODs since they do not play commercials. What are we going to do to get the listener to keep them with us through the commercials?” The answer is simpler than you may think. “The advantage we have with radio is that we are local,” she says. “We’re relatable, and we’re more honed in to what’s going on. For example, with satellite radio, you may get song after song after song, but you will also get generic people with no personality that are just talking up songs. If you tune into my show, you are going to hear what is going on in the community, what is going on in the top clubs tonight, or the cool hair product of the week that I found. You are not going to get that with an iPOD or a satellite.”
After a successful six-year stint with one of the consistently more popular radio stations in town, Lisa knows a thing or two about how to keep a good thing going. Her advice on how to stay in shape is similar to her long-running success on the air. “You have got to be consistent with it,” she says of her diet and exercise routine. “You can’t work out one day here and one day there and in between eat chocolate cake and cheesecake. You’ve got to commit. Eighty percent of it is diet. I feel really strongly about researching what you eat and am constantly reading labels. I try to stop eating two or three hours before I go to bed at night. If I know I am going out to a restaurant, I will – as insane as this may sound – go online and look at the menu to find a healthy alternative. You just have to stay consistent with everything. You will have an off day from time to time. If you have fries early in the day, you can’t be like, screw it, I am just going to have a bad day and eat junk. I was that kind of person and used to make excuses all the time.” With the excuses and the pounds now gone, Lisa looks like a million and looks forward to the future. “When you are little like me, every pound counts,” she says. “And I am not one of those people who are blessed with a fast metabolism where I can just eat what I want and stay skinny. That is not how it is. That is not how my body works. I have to work out. If I don’t work out, I immediately see a difference. I can see it and I can feel it.” To see and feel Lisa’s video blog, log on to http://www.q102philly.com/pages/lisa_qtube.html
Here’s the dirt on Lisa… My favorite healthy food is:
Favorite form of relaxation -
Salmon
A bubble bath
Fav guilty pleasure food -
Reese's Pieces sundae from Friendly's Fav workout - Running
Fav music - Country Pets - 2 pugs, Phoebe & Miles Fav season - summer Fav TV show - King of
Most dreaded workout -
Queens
The Stairmaster
Astro sign - Taurus
Contact Ronald at RSklar@phillyfitmagazine.com
(sho-sigh)
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September/October 2008 I 215-396-0268 I www.phillyfitmagazine.com
PhillyFIT I 25
Five Things Stylists By Billy Nicgorski
If you think about it, every professional who has to consult with a client about services must have (buried inside) a list of things that they hate to hear. Hair stylists, doctors, the girl at the cosmetic counter, car mechanics we all share the challenging experience of responding to a request or a demand that makes us dazed and confused.
In this article I’d like to share a short list of some Do’s and Don’ts—some of those “I-hate-it-when” stories that professional stylists deal with during consultations. If you’re aware of a few of the things on my list, you might avoid confusing your stylist, and they will always be bright-eyed and attentive to your needs.
1. The New Me Syndrome First on the list is one of the most common. It’s not so offensive, but for hairdressers it is lemon juice on a paper cut. If I were able somehow to record the conversation, it would go something like this: Client: “Billy, I want a change! Something completely different… something wild and fun like me.” Stylist: “Wow! What a great idea. Let’s go for it! (Pause) Like most hairdressers, I live for being creative, I can appreciate that it’s always a little frightening for folks to try a new look. I try to be sensitive to that. But it’s daring for the stylist as well, for in every stylist there’s a bit of the artist who dares to create. And when you rise to the challenge, you school yourself to be unafraid to risk your creative side. Now, here comes the all-too-familiar lines we hate to hear. (Play) Client: “Ok, well, I don’t want any layers, and I don’t want you to cut the length. And no bangs….and please don’t….” By this point of the consultation I have already tuned out, and my eyes are starting to glaze over. I ponder drinking the Barbercide to kill the pain. When a client starts going on like that—spouting off a long list of “don’ts” and “but not this or that’s”—I’ve learned from experience that basically they’re asking for the same look they walked in with. It’s just that they want to hear that somehow it’s a fresh, different, and wild new look. The “same 26 I PhillyFIT
old look” is totally fine with me. No biggie. But it’s painful to have to listen to a big song and dance about “a new me” or “a wild change” when it’s plainly unwanted. This sort of thing happens at least once a day in a busy salon. It’s so frequent that most stylists I’ve spoken to are numb to it. If you really want a new look, say so, and trust your stylist more. Give only a bit of input. Or better, let the stylist ask for your input. But please, don’t drown the stylist with an ocean of restrictions about your “new you.”
2. The Kate the Great Syndrome Katherine the Great, the eighteenth century ruler of Russia, had an insatiable sexual drive, so historians say. Numerous lovers couldn’t satisfy her. Believe it or not, Kate still lives today, and she frequently visits hair salons. Here’s the red flag that signals her appearance: Client (Kate): “Billy, I’ve been to five different shops and no one could get my hair right, not even Jonathan or Vidal.”
September/October 2008 I 215-396-0268 I www.phillyfitmagazine.com
Well, in a case like this, chances are that Kate might be getting in her own way—kind of like being your own worst enemy. Consultation and communication are the keys here when it comes to getting that special look you want, but try and stretch your sense of what’s good enough. Remember: we get to see your whole head, not just the front. (I can’t stress this enough!) A French philosopher once said, “The best is the enemy of the good.” I’m not French, but the street philosopher in me has a sense that close is sometimes good enough, and exactly right is far too costly. Along these same lines I might plead that you try not to become too much of a back-seat driver during your cut. It reminds me of driving with my ex-girlfriend, Whatshername.
3. The Just Like This Syndrome Next on the list (and I bet you might have seen this one coming): the unrealistic photograph. Client: Billy, can you make me look like this? (Holds up pix from Cosmo) Stylist: Well let me see. Hmmm….Yeah, well, in this picture the girl has long hair, cascading down to her waistline. Your hair is wickedly short. How is that going to work? Try to be in the same ballpark if you have a style you like from a magazine. It’s helpful to consider that your hair has genetic limits. So, for example, if your hair does not curl, please don’t pick a Sara Jessica Parker to show your stylist. If it’s thin, don’t show a picture with two tons of volume like the Bride of Frankenstein. Pictures are a great way to communicate what you want, and by all means bring in a picture. Stylists appreciate them, but be as realistic as possible. The most common impossibility when it comes to “make me look like this” isn’t length, it’s usually hair type.
4. The White Rabbit Syndrome Paradoxically, the one thing hairdressers most hate to hear is something that is often unspoken. It’s the passive-aggressive client who thinks that they are the only person in the world that matters. Client: (approaching the station) “Oh…..”<Clearing throat, checking watch> Stylist: (staring back) “Be with you in a bit, Love. Sorry we’re a little behind.”
that all stylists hate to hear. Let’s be honest: some folks are dishonest when they claim that they’re late and in a big hurry. I really don’t mind if someone is truly in a hurry. But here’s what I loathe: I rush things because I feel an authentic concern for a client who seems to be in a hurry and then I discover that they really need to hurry back home because “Fluffy” the Pekinese puppy feels lonely. Please understand that for hairdressers it is difficult to book a service appointment and stay on time. People like to change their minds mid-way through a cut and want more. We try to treat everyone like family, and that means trying to maintain a great attitude even when someone’s wait goes a long way. My favorite customers seem to be the most graceful; I will always gladly go the extra mile for these wonderful people. I’ll come in early and stay late and even go to their family dinners after work. My rule is: the graceful customer gets whatever they want and then some.
5. The Ms. Bling Syndrome. I’m happy that people are successful or very financially secure. I want the same for my family and friends. But, stylists hate it when Ms. Bling aggressively negotiates for a discount. Look, stylists size people up quickly. After all, schmoozing is part of the biz. Furthermore, strange but true: more secrets and personal information are shared in a salon than in Fr. Murphy’s confessional box at St. Mary’s Catholic Church. So, before long your stylist knows information about your family, friends, livelihood and tax return. A hair salon is where people easily relax. It’s typical that your body and mind loosens up, and so does your tongue. People will tell just about anything—without being tortured. CIA water-boarding interrogation techniques, “fagetaboutit!” Send a suspected terrorist to a hair salon once a month for a year. Soon their stylist will know everything. I like to think that happens because a good stylist knows how to make people comfortable. All of that is simply to say that we know, for example, that you drive a $70,000 automobile and just got back from Palm Beach. That means that you have no grounds to barter with your stylist for a discount. Since most people are uncomfortable talking about fees, it’s probably a good idea to face the music right up front and sort out the fee at the consultation. It’s our job to be clear about what we charge before we start, so you, the customer, have choices.
Sending an unspoken message to your hairdresser while they are cutting someone else is not going to make them work faster or finish sooner. It will just completely piss them off. Frankly, those unspoken little jabs are just rude. It is absolutely wild how much of this I see and it is sad. I personally don’t like the snippy, sniggering talk that happens behind someone’s back, but, passiveaggressive is like a punch in the stomach. When you exhale from the pain, nasty words come out about the person who punches you with their non-verbal, rude behavior.
My friends who cut and style hair like to save our discounts for people truly in need: people with big families, people who work for peanuts trying to help others. Dear Ms. Bling, wealth is a blessing. Don’t be afraid to share it.
It’s stressful when things get behind schedule. But some folks let you know you’re behind the second the door swings open. Lewis Carroll’s begins his novel, Alice in Wonderland, with an encounter between Alice and a peculiar White Rabbit with pink eyes who says to himself: “Dear, dear, I shall be too late.” It’s a comment on people who are always in a hurry. It’s a message
*Billy Nicgorski is a hair color specialist from Blue a hair studio, in Huntington Valley, PA and a recent recipient of the Wella International Hair Colorist of the Year Award. Contact Billy at BNicgorski@phillyfitmagazine.com.
On behalf of PhillyFIT Magazine I would like to invite you to email us any questions or concerns about your hair. I will have one of our hair professionals gladly reply.
September/October 2008 I 215-396-0268 I www.phillyfitmagazine.com
PhillyFIT I 27
PhysicallyFIT
Well, we found a few...
... So, Philly who's the
FITTEST
C DO und? aro
REALLY good ones! In an effort to share your ways toward wellness, please take a moment to respond to the following questionnaire which will help our reader’s get to know their favorite docs on a more personal level! Since wellness is considered a “partnership” between physician and patient, we thought it would be fun to see the “human side” of our favorite docs!
Of the three major paths toward wellness, (diet, exercise and stress management), which of these three is your favorite and why?
Donald J. DeBrakeleer, D.O., F.A.C.O.G.
Which is your least favorite and why?
Center for Women's Health of Lansdale
Laser Vaginal Rejuvenation Institute at the LVRI Philadelphia has office locations at The
What is your favorite “cheat” or “junk” food?
Brandow Clinic, 100 Presidential Boulevard, Bala Cynwyd, PA 19004 and The Center for
Do you eat a well-balanced diet? What is your favorite form of exercise and why? What is your favorite environment in which to exercise: indoors, outdoors, etc.? Do you like to exercise alone or with a buddy/group setting? When faced with a stressful situation, what is your initial first reaction? What methods do you employ to help you counteract stress? Which methods do you employ the least and why? Do you currently practice any form of relaxation techniques; e.g., Yoga, meditation, T’ai Chi, Qigong Is your enthusiasm for practicing a healthy lifestyle contagious to your patients, your family, and your friends? If so, in what way(s)? Doctors are notorious for NOT getting enough sleep. How many hours do you sleep on any given night, and during your internships and/or residencies, how many hours of rest did you average? 28 I PhillyFIT
Women's Health of Lansdale, 1000 Walnut Street, Suite 122, Lansdale, PA 19446. 610-999-9230
LVRIPhilly.com. Photo by Daniel DeBrakeleer
1) My favorite is exercise, but I think that diet and exercise are fairly inseparable. Studies have shown adding exercise is even more important than smoking cessation, but that should not stop someone from cutting out cigarettes. When I start exercise, I feel compelled to modify my diet. Maintaining a healthy diet makes me feel better and more productive during my work-outs. The biggest lesson I recently learned was that even after fifteen-twenty pounds of weight loss, my blood pressure did not go down significantly until I restarted a serious exercise routine. I was off my blood pressure medicine within two-three weeks. My least favorite is stress management— who’s got time for that?! Seriously, I feel that a good exercise program is stress management. 2) Number one thru ten is ice cream. Chocolate is number eleven and I give myself a break if it is dark chocolate. My worst junk food favorite is crispy French fries. 3) I strongly believe in a low carbohydrate balanced diet and try to follow that as much as possible. It gets more difficult when trying to feed my children as they don’t naturally lean towards healthy green leafy vegetables. In spite of that, we try to set a healthy table and example. I especially like the science behind the glycemic index. Sugars and processed carbs are insidious in the American diet and are driving the obesity and diabetes epidemic. 4) My favorite form of exercise is bicycling and especially mountain biking. Bicycling is strong on your heart and leg muscles and soft on your skeleton and joints. This means you can do it longer and until you are older. I especially like mountain biking to get into nature and away
September/October 2008 I 215-396-0268 I www.phillyfitmagazine.com
from cars and pollution. For muscle strengthening and toning, I like basic exercises like push-ups, sit-ups, pull-ups and dips. They are easy to do and you can do them anywhere. If you are wondering about the results, watch the Olympic gymnasts and you can see how effective these exercises can be. I wrestled in school and that sport also requires a balance of strength, body control, and flexibility that doesn’t encourage “bulking up.” 5) Outdoors! On my last mountain bike ride I came across a large eight point buck and three doe and around the next corner scared three wild turkeys. When I lived in New York, we occasionally came across a black bear—really cool stuff. There is nothing like taking a break from a long mountain-bike ride, in a nice cool mountain lake or stream. You can accomplish a good work-out indoors, but I feel like a lab rat on a wheel. 6) I just had some great rides this weekend with an old friend and another with my oldest son. It is a more fun work-out doing it together, especially if you help each other push the limits. I especially like working out or biking with my three sons. Unfortunately, my schedule does not always give me flexibility or the luxury of time, so I frequently work out or ride alone. I still push myself against my previous times. 7) I frequently respond with anxiety or anger or a “bad mood.” My office staff and the nurses are quick to point it out and I take a deep breath and try to relax. After being in practice for thirteen years, I am learning that there are few perfect days and that there are many more important things to keep you in a positive frame of mind. 8) The best way for me to handle stress is to find the source, ana-
lyze what is wrong and try to correct the problem. This involves stopping the initial “stress reaction” and improving my communication skills with all involved. I like being able to talk to some coworkers and especially my wife about issues as a first step. I then find that a good work-out or bike ride puts everything back in perspective. Keeping to my regular work-out program seems to be what I use and like the most in trying to remain at a lower stress level. 9) No. Meditation would be the closest as every so often I like to escape to a quiet place. 10) Is your enthusiasm for practicing a healthy lifestyle contagious to your patients, your family, and your friends? I believe that my enthusiasm carries over to my patients and my family and friends. I really believe in trying to teach my patients about their health issues, rather than just telling them what to do. In talking to patients about reasonable goals, healthy lifestyles, nuances in their diet and exercise programs, many patients tell me they feel more “empowered” to succeed. I insist on all my patients getting weighed at every visit, not to pick on them, but to help them see their trends and especially compliment them when they are succeeding. 11) I usually function best with 6 ½ to 7 ½ hours of sleep. I can handle a lot less if I have a couple good nights under my belt before a short night of sleep. Internship and residency required more intensive call nights every third to fourth night. Although, I would say it was not the healthiest, you have to learn to function. I also tried to maintain as much normal activity and exercise as possible. It is a difficult trade-off in residency as I feel it is important
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PhillyFIT I 29
to not only learn our specialty, but you must learn how to deliver health care in a safe and effective way, sometimes under not so optimal conditions. People do not always get sick or deliver babies at convenient times, no matter what system we employ. Staying healthy with appropriate diet and exercise helps doctors function when they get into those “less optimal” times or situations. I like to compare these situations to the men and women whom I greatly respect in the military service. No one will call a time-out in Iraq when they are tired. They train tirelessly, so that their stamina and endurance will carry them through those times.
Peter Sharkey, MD Orthopaedic Surgeon for The Rothman Group and the local TV host of "Real Life in the OR"
earlier help. 9) Meditation – 15 minutes every morning as soon as I wake up. Meditation has been shown, in good studies, to increase longevity. 10) Absolutely. My practice emphasizes a healthy lifestyle and all patients have an opportunity to meet with my dietician who discuses the essentials for a healthy lifestyle. I preach the “triangle of life” philosophy to my children. A strong mind, body, and spirit often lead to happiness in life. 11) I sleep as many hours as I need. All people need different amounts of sleep and the amount can vary depending on your life situation. Generally, I sleep six hours a night but occasionally as much as eight or as little as five. Listen to your body. If you are tired, you need more rest. If you lay awake in bed, you probably need less.
1) Of course, stress management which I define as the 3M’s: massage, meditation, and meandering (occasionally wandering through life without purpose) is my favorite. Who wouldn’t like this type of stress management? Diet and exercise, while necessary, are painful.
Dr. Maasi Smith Rittenhouse Foot & Ankle Associates 2031 Locust Street, Suite 100. Phila, PA 19103 • 215-665-9225
2) Pizza. 3) Yes, but no diet is perfect and I add supplements: fish oil, multivitamins, and glucosamine/chondroitin plus a baby aspirin every day. 4) AEROBIC. You have to learn to enjoy being out of breath while you exercise to be healthy. 5) You’re kidding? Who wants to be indoors exercising? All exercise is better outdoors, even if the weather is poor. 6) Depends on my mood. Both work if the timing and friend are right. 7) Think and compare. Say to yourself “thank God this isn’t brain cancer.” 8) Stress is a perceived phenomenon. You create it – you can eliminate it. No special treatment is needed, but the 3M’s I mentioned
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1) Stress management because it’s the one thing I can find time to do. 2) Exercise, I don’t have the time. A push-up here and there. 3) Milk and cookies. 4) Yes, with help from my mother in-law. 5) Push-ups, when I find the time, and you can do them anywhere. 6) Indoors. 7) Alone. 8) Deep breath, and the understanding that it is not as bad as it seems. Tomorrow is a new day.
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9a) A good game of chess. Find an opponent and take my stress out on them. b) I should rest more, increase my hours of sleep, I can’t because it’s difficult to find the time. 10) Yes, I watch my wife do Yoga in the mornings ---that helps me to relax and start my day. 11) My wife helps me through, she encourages exercise, and yoga. 12) I sleep less now, than in residency, I sleep approx six hours, residency approximately seven hours.
William Duffy, MD PennCare - Delancey Medical Associates and Executive Health 727 Delancey Street, Philadelphia, PA 19106 • (215) 829-3523
1) Exercise is my favorite. There are many reasons, but I think the primary one is that I feel better when I exercise. It’s both physical exercise and stress management. I enjoy yoga as a stress management but it is also truly exercise. It's hard to pick a favorite, however, I'd have to pick diet in that I've already mentioned the other two. 2) PIZZA, without a doubt, no question! 3) Absolutely. I truly practice what I preach, and I preach it every day. 4) I enjoy functional exercises. As a doctor and certified personal trainer, I try to be well rounded. If I had to pick one, I would pick swimming.
outside is by far better. 6) Generally I exercise alone, but I prefer to cycle in a group and my swimming/weight training are always better when with a trainer/coach. 7) As a physician, I am faced with stressful situations frequently. I make every effort to remain on an even keel. Generally, my first reaction is to stay calm and keep thinking clearly whether at work or racing/training. 8a) To handle stress I exercise. When that's not possible, I try to schedule negativity (i.e., spend a specific time thinking negative thoughts then leave those thoughts behind). b) I don't do much breathing exercise for stress relief. 9) Yoga, I love it. 10) I'd like to think so. My wife is currently registered and will be doing the SheROX Triathlon in August. My brother-in-law recently lost forty plus pounds. cycling (he's my cycling partner). 11) I make every effort to get eight hours of sleep per night, but at least seven.
Lynn Garvin Dever, MD Holland Pediatrics -295 Buck Rd., 106 Holand, PA 18966 • 215-322-1919
1) Exercise is my favorite path toward wellness. To me its like eating and sleeping, I have to do it. It actually is a stress reducer for me. It also allows me to eat what I want without worrying about every calorie. I really don't have a least favorite. However, I wouldn't like to diet if I needed to. I'd rather exercise more than diet. 2) Ice Cream. 3) Yes.
5) I just competed in the Phila. triathlon and enjoyed every moment of bike training, even outdoors in the winter. There's also no comparison between swimming indoors and out. Swimming
4) I work out with Vaughn Hebron (NFL fame) and a supportive group of women. We focus on speed, agility, core, weights, resist-
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ance training, and flexibility. It is extremely challenging but rewarding. I also enjoy running and at forty-seven just finished the NY Marathon, as well as half marathons. I have also competed in triathlons, the most notable being St Anthony's Olympic Triathlon. I did this with Team in Training and raised $14,000 for leukemia/lymphoma research. 5) Outdoors, I love running on the beach in Avalon or the canal in Bucks County. 6) I like both. The group work out helps to push me but running alone can be very meditative. 7) Deep breathing-meditation. 8) Meditation. 9) Meditation. 10) Absolutely, my children are very athletic. My daughter is a Division 1 rower at Princeton and my son is a Varsity Basketball player and golfer in high school. My father started working out over the last few years due to me and finished his first 10K! He is seventy! My patients are definitely influenced as well. It is easy for me to offer advice to children who are out of shape or overweight. 11) During residency I averaged zero to four hours of sleep but now I get seven to eight hours.
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HOLISTIC SECTION
Apparently, even those of us who are passionate about all things green, need brushing up on our green lingo. Quite obviously, all of these terms go into greater detail, but for the sake of our dog-eat-dog harried lives, I thought I would leave the digging up to you.
HERE ARE “THE WORDS” IN NO PARTICULAR ORDER. ENJOY.
Biodynamic: Organic crop cultivation that emphasizes the interrelationship of soil, plants, and animals. Example: Even though the Biodynamic wine Jamey chose was produced with the lunar phases, she still had a monster hangover come daybreak. Carbon Footprint: The amount of greenhouse gases emitted through the combustion of fossil fuels due to human activities. Example: Even though Brad and Angelina have gobs of money, and are environmentally conscious, the helicopter they use to go to the grocery store and to deliver twins is dramatically increasing their carbon footprints.
Carbon-lite: Coined by Alison Benjamin, meaning “consumer goods that are produced using little CO2.” Example: Just because Emily bought light cheese for her grandchildren, didn’t mean that it was Carbon-lite. Green audit: Is “an assessment of a business as regards its observance of practices which seek to minimize harm to the environment.“ Example: Erin Brockovich ring a bell?
materials are recycled, reused, or composted. Example: Did you know that gDiapers are “certified” to be cradle-to cradle?
Greenwash: To pretend you are green when you are not in order to impress potential customers or friends. Example: Even though the shiny red sports car sat in front of wind turbines, it most likely runs on energy from coal or nuclear power, not power from wind turbines.
Light-green: Making incremental, not drastic, life changes to help the planet. Example: Wendy drove her Chevy Suburban to the Organic eatery; however, the cheese she and her friends nibbled on was imported from Switzerland---not so green. Off-gassing: The emission of hazardous chemicals from synthetic fabrics, plastics, vinyl and household cleaners. Example: Suzie wore a face mask while cleaning her bathroom because of the off-gassing from the cleaners she used.
Locavore: Someone who prefers eating locally produced food. Example: Do we really have a choice with the prohibitive gas prices?
Cradle-to-Cradle: An efficient,
Sustainable: Capable of continued
waste-free production technique―all
production with no long-term effect on
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the environment. Example: Larry loved the look of bamboo, especially the fact that it is sustainable. But, he didn’t realize it grew faster than he could remove it.
Xeriscape: Landscaping that incorporates drought-resistant plants and doesn’t require much watering. Example: Cianne was so excited to xeriscape her lawn. Therefore, she could reduce her carbon footprint by using less water. Compost “Aerobically derived remnants of organic materials” (thank you Wikipedia); meaning it is what you get when you combine the leftovers of plant and animal-based stuff; add a little air, water and nitrogen. Example: I really want to be a “composter.” However, I need to stop throwing scraps in my garbage disposal (so 90’s) and remember to put them in my compost bin. VOC: Stands for volatile organic compounds, which are a wide range of carbon-based molecules (organic compounds) used in a wide range of products. They are not listed as ingredients, but they often find their way into our homes. (Thanks Tree Hugger!) Example: Andie and Lenny went to the home improvement store to buy low VOC paint. But, after Andie searched
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for low VOC labels for an hour, to no avail, her perturbed husband left her in a huff.
mentation process that binds soybeans into a cake form. (Thanks Wikipedia!)
Organic Cotton: Just like it sounds, grown without any
Example: Because of the nutritional value of tempeh, it is used throughout the world as vegetarian cuisine.
pesticides, herbicides, insecticides, chemical fertilizers, or any chemicals at all. And, this makes it immensely different than its conventional counterpart. Did you know conventional cotton is one of the most chemically dependent crops, accounting for nearly half of the world’s fiber needs? (Holy smokes!) Did you know that it takes one-third of a pound of chemicals to produce enough cotton for a t-shirt, and three-quarters of a pound for a pair of jeans? Hmmm Example: Matthew and Camilla were excited to decorate their new baby nursery with Organic furnishings. This simple change reduced their family’s carbon footprint and exposure to VOC’s.
Farm-to-table: Yes, it is just that. As locally produced as possible. An apple is grown and picked the same day it is served on your plate. Instead of ingredients being flown in from all areas of the world, they are obtained as close to their serving place as possible. The goal is to limit the human impact on the environment. Makes sense really, less spraying to protect it for the “long haul” to its destination. Therefore, it is more nutritious. How cool is that to have a farmer know exactly where he picked that apple you just ate? Example: I found it thrilling that the salad served to me at my favorite restaurant was grown a couple of miles away. How is that for reducing your carbon footprint?
LOHAS: Is an acronym for Lifestyles of Health and Sustainability, a market segment focused on health and fitness, the environment, personal development, sustainable living, and social justice.
There you go. Just print and store. Next time you’re invited to a party and the conversation sparks green, your ready to roll with the best of em.’
Ecotourism: Can you stand it? Ecotourism is a form of
Julee Wenhold Kerr
tourism that appeals to ecologically and socially conscious individuals. (Thanks again Wikipedia!) Ecotourism focuses on volunteering, personal growth, and learning new ways to live on planet Earth. Example: The cruise around the world that Claudia and her family were taking was not an example of ecotourism.
organicjulee@gmail.com Passionate fundraiser for Adelaide’s Placehttp://giving.chop.edu/goto/adelaide Contact Julee at JKerr@phillyfitmagazine.com
T HE A RTIST ' S WAY
FOODS Organic: For produce, when used correctly, means the item was grown without chemical pesticides or fertilizers. For meat and dairy, it means that the source animal was raised on feed that meets the same standards for produce. It also means that no growth hormones or antibiotics were used. This also means that the animal had access to the outdoors. Did you know that some (numbers are probably more mind boggling) conventionally raised animals NEVER see the light of day, from birth to death!
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Hato Mugi Barley: Also known as “Job’s Tears,” this Oriental grain is large pearl barley with beige, translucent skin. (Thanks Christina Cooks!) Example: Lucy had the most exquisite skin due to the fact she ate mounds of Hato Mugi Barley, reputed in the Orient for creating flawless skin. Seitan (Wheat Gluten): Most commonly called “wheat meat,” Seitan is made from wheat gluten. Example: Christina P. made an amazing bean chili with Seitan while visiting us in Avalon. Yummy!
Tempeh: Is made by a natural culturing and controlled fer-
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HOLISTIC SECTION
A cup unct u re EASTERN MEDICINE’S SOLUTION FOR RESTORING ORDER IN LIFE By Lisa Beth Freedman, MD
I
n most western cultures, acupuncture is considered a “new alternative” medicine. In reality, acupuncture has been practiced for over five thousand years. Very basically, acupuncture is the insertion of very fine needles, on the body’s surface, in order to influence physiological functioning of the body. The first record of acupuncture is found in the 4,700 year old Huang Di Nei Jing. This is supposed to be the oldest medical textbook in the world. It may have even been written down from earlier theories by Shen Nung, the father of Chinese Medicine. Shen Nung documented theories about circulation, pulse, and the heart over four thousand years before Western medicine had any concept about them. Shen Nung theorized that the body had an energy force running throughout it. This energy force is known as Qi. The Qi consists of all essential life activities which include spiritual, emotional, mental, and physical aspects of life. A person’s health is influenced by the flow of Qi in the body, also in combination with the universal forces of Yin and Yang. If the flow of Qi is insufficient or unbalanced, Yin and Yang become unbalanced, and illness may occur. Qi travels throughout the body along “Meridians.“ The acupuncture points are specific locations where the Meridians come to the surface of the skin, and are easily accessible by “needling.“ Energy constantly flows up and down these Meridians. When pathways become obstructed, deficient, or unbalanced, Yin and Yang are said to be thrown out of balance. This causes illness. Acupuncture is said to restore the balance. Acupuncturists can use as many as six types of acupuncture needles. These needles vary in length, width, and shape. Today, most needles are disposable. There are a few precise methods by which acupuncturists insert needles. Points can be needled anywhere in the range of fifteen degrees to ninety degrees relative to the skin surface. In most cases, a sensation, felt by the patient, is desired. This sensation, which is not pain, is called deqi. 36 I PhillyFIT
One type of acupuncture treatment in the United States is called Auriculotherapy or Ear Acupuncture. The theory is that since the ear has a rich nerve and blood supply, it would have connections all over the body. For this reason, the ear has many acupuncture points which correspond to many parts and organs of the body. Auricular acupuncture has been successful in treating problems ranging from obesity to alcoholism, to drug addiction. Another popular treatment method is Moxibustion, which is the treatment of diseases by applying heat to acupuncture points. Moxibustion is used for ailments such as bronchial asthma, bronchitis, certain types of paralysis, and arthritic disorders. Cupping is another type of treatment. This is a method of stimulating acupuncture points by applying suction through a glass jar, in which a partial vacuum has been created. This technique produces blood congestion at the site, and therefore stimulates it. Cupping is used for low backache, sprains, soft tissue injuries, and helping relieve fluid from the lungs in chronic bronchitis. The question arises, how does acupuncture work? Scientists have no real answer to this; as you know many of the workings of the body are still a mystery. There are a few Prevailing theories: 1. Acupuncture raises levels of triglycerides, specific hormones, prostaglandins (pain enzymes), white blood counts, and overall antibody levels. This is called the “Augmentation of Immunity” Theory. 2. The “Endorphin” Theory states that acupuncture stimulates the secretions of endorphins in the body (the body’s natural high). 3. The “Neurotransmitter” Theory (brain chemicals) states that certain neurotransmitter levels are affected by acupuncture.
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In conclusion, acupuncture is an effective form of treatment alongside, not only other "alternative" forms of treatment, but also along side mainstream medicine. Acupuncture schools are federally accredited by the ACAOM (Accreditation Commission for Acupuncture and Oriental Medicine). BIBLIOGRAPHIES:
4. “Circulatory” Theory: this states that Acupuncture has an effect on the body’s circulation. 5. One of the most popular theories is the “Gate Control” Theory. This has to do with the brain’s perception of pain.
Baxi, Dr. Nilesh and Dr.CH Asrani. Speaking of: Alternative Medicine: Acupuncture. New Dehli, India: Sterling Publishers Private Ltd, 1986. Duke, Marc. Acupuncture. New York: Pyramid House Books, 1972. Holden, Constance. “Acupuncture: Stuck on the Fringe.” Science, May 6, 1994, pg 770. Lever, Dr. Ruth. Acupuncture for Everyone. Middlesex, England: Penguin Books, Ltd, 1987. Lipner, Maxine. “Different Strokes.” Women’s Sports and Fitness, May/June, 1993, pg 31, 32, 85. Moss, Dr. Louis. Acupuncture and You: A New Approach to Treatment Based On the Ancient Method of Healing. London, England: Elek Publishers, 1972. Nightingale, Michael. The Healing Power of Acupuncture. New York: Sterling Publishing Co. Inc, 1986. Ponce, Pedro E. “Eastern Medicine Collides with Western Regulations at Mass. Acupuncture School.” The Chronicle of Higher Education, October 27, 1993, pg A32. Saslow, Linda. “Scores of Students Take Up Acupuncture at Center in Syosset.” New York Times, November 6, 1994. Warren, Dr. Frank Z. Handbook of Medical Acupncture. New York: Van Nostrand Reinhold Co., 1976.
There are many diseases that can be treated successfully by Acupuncture. The most common ailments currently being treated are: lower backache, neck pain, arthritis, headaches, allergies, and relief of muscles spasms. There have also been trials in the use of acupuncture in treating anxiety disorders and depression. Likewise, very high success rates have been found in treating addictions to alcohol, nicotine, and "hard” drugs.
Lisa Beth Freedman, M.D., is a Holistic Family Medical Doctor who practices in Huntingdon Valley and Villanova. She has been successfully utilizing acupuncture for over three years for good health, wellness, and the treatment of disease,. She also utilizes herbal supplements, nutrition, homeopathy, and natural bioidentical hormones in her practice. Contact her at lfreedman@phillyfitmagazine.com.
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HOLISTIC SECTION
Quinoa Tabouleh with Avocado
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COVER MODEL? Enter to find out! PhillyFIT Magazine is searching for active lifestyle adults, children or pets that are a candidate and deserve to be featured in our magazine or make the front cover! Sponsored by Chielli Church Street Studios the Grande prize winner not only makes our front cover, but receive's a free model-like day to include the prep work that goes into a professional photoshoot, and a custom portfolio of photo's designed to match you and your personality! All finalists will be featured in our PhillysFITTEST section of the magazine throughout the year. Entrants need to mail or email a recent photo, within the past 3 months, and will be reviewed by our PhillyFIT Panel of judges (The PhillyFIT Challenge team). Contact Jami at www.phillyfit.com.
I was not a big fan of tabouleh or even bulgur. It was just okay in my book. But then I made it with quinoa, high in protein, with a nutty taste. And I have never looked back. Don’t let the avocado scare you. Sure, it’s a bit calorie dense, but it’s just a touch and avocado is great quality fat and you need that to stay satisfied to make sure your nutrients are being properly absorbed. So enjoy!
1 cup quinoa, rinsed very well* 2 cups spring or filtered water Sea salt Cracked black pepper 2 tablespoons fresh lemon juice 2 teaspoons extra virgin olive oil ½ teaspoon brown rice syrup 6-7 sprigs flatleaf parsley, coarsely chopped (about 1/3 cup) 2 cloves fresh garlic, very finely minced ½ roasted red pepper, small dice ¼ red onion, small dice 2-3 plum tomatoes, seeded, small dice ½ cup small dice cucumber ½ avocado, ripe, but firm, small dice Rinse quinoa very well. Transfer to a sauce pan with water and bring to a boil over medium heat. Add a pinch of salt, cover and reduce heat to low. Cook until quinoa has absorbed all the water and has opened (a small “tail” forms on each grain, like a tadpole), about 25 minutes. Transfer quinoa to a mixing bowl, fluff with a fork and allow to come to room temperature. While the quinoa cools, whisk together ½ teaspoon sea salt, 1/8 teaspoon black pepper, lemon juice, oil and rice syrup. Set aside. Prepare the veggies. When the quinoa is cooled, fold in oil mixture and all the vegetables, tossing very gently to incorporate, but not break the avocado into mush. Serve within two hours of making this dish or it will get soggy. Makes 4-5 servings. Note that you can make this dish ahead; just do not add the oil mixture until close to serving time. *It is important to wash quinoa very well, as it is coated with an oil, saponin, that can make it taste bitter.
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www w.wholefo . foodsmarket.com September/October 2008 I 215-396-0268 I www.phillyfitmagazine.com
PhillyFIT I 39
FEATURED MERCHANT
Gets Big Shot in the Arm New Rafting Dam Releases Draw Hundreds of Thousands to Lehigh River It is a new day for whitewater rafting enthusiasts on dozens of popular paddling rivers around the country, thanks to the introduction of scheduled whitewater dam releases provided by agencies like the US Army Corps of Engineers. Nowhere has the impact of new dam releases been more dramatic than at the Lehigh River Gorge in the Pocono Mountains of northeastern Pennsylvania. Only a couple hours from some 25 million potential vacationers living in NY, NJ, CT, DE and PA, the Lehigh River has all the feel of a pristine, western-style wilderness river as it rushes through an isolated mountain gorge in the Poconos, known as Lehigh Gorge State Park. Over a two and a half million visitors have enjoyed the fun-filled rapids of the Lehigh since 1974, when Whitewater Challengers first introduced guided rafting trips on the river as a part of its broader repertoire of family adventure-vacations. But in the past few years, annual visitation to the Lehigh River has nearly doubled thanks to a series of new summertime whitewater releases from the Francis Walter Dam. "This is a really big deal," says Whitewater Challengers president and cofounder Ken Powley. "For nearly three decades, visitors had to choose between great whitewater coupled with colder weather (spring and fall trips) or smaller rapids coupled with warmer summertime weather. That's a tough choice. But now, with these new whitewater releases, we've got great water and great weather at the 40 I PhillyFIT
same time, right here in the Poconos. There aren't a lot of mountain whitewater streams in the whole country that can boast this kind of perfect combination." The new summertime whitewater release program at the Lehigh River is the outcome of a several-year process that included discussions between the US Army Corps of Engineers, the PA Bureau of State Parks and the PA Fish & Boat Commission. Recommendations were also submitted by stakeholders like the licensed whitewater rafting outfitters, private whitewater paddling clubs, and fishing and environmental groups. Individuals were invited to offer comments and recommendations at public hearings. The result is a flow management plan that includes whitewater releases for rafting, kayaking and canoeing, along with water quality releases to enhance downstream fishing opportunities. According to Powley, the Francis Walter Dam was, for many years, on the receiving end of criticism from some environmental and con-
servation groups for its alleged disruption of the natural flow of the river. Now, a lot of that criticism has been mitigated, since the dam is providing better and more consistent flows than Mother Nature ever could. For anglers, there is the prospect of developing at the Lehigh River a world-class cold water fishery. For vacationers and rafting enthusiasts, there are fabulous whitewater boating opportunities at a time of year when the river was often too shallow to run. For the whitewater vacation industry, this is a real shot in the arm. "It's a lot like having fresh powder at your favorite ski slope, guaranteed," says Powley. And the result? "The Lehigh has become an incredibly popular destination for family vacations, and a great alternative to that summertime trip to the beach. There's an interesting shift that's taken place over the past 15 or 20 years,â&#x20AC;? explains Powley. â&#x20AC;&#x153;In the 1970's and 80's, whitewater rafting was usually thought of as an 'extreme sport' best suited for the 'go crazy' crowd. Today, it's mainly families, youth groups, and regular nine-to-fivers who enjoy a getaway day-trip or weekend vacation at the river." In part, that's due to the guided aspect of Whitewater Challengers rafting adventures. It's also the result of a really impec-
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cable safety record spanning more than three decades, and more than twelve million miles of guided whitewater trips. (If you lined up, end-to-end, all the river miles traveled by Challengers' guests since 1974, it would stretch from the earth to the moonâ&#x20AC;&#x2022;and back again â&#x20AC;&#x2022;more than 19 times!) "Safety is at the center of everything we do here," says Powley. "And the result of that is a safety record that weâ&#x20AC;&#x2122;re incredibly proud of." Whitewater Challengers is licensed and regulated by the Pennsylvania Bureau of State Parks, which sets extensive safety standards for the river operation. But as Powley is fond of pointing out, Challengers river guides are trained well beyond the state's mandated standards. The outfitter adds that in a recent safety survey of recreation activities, guided whitewater rafting trips ranked extremely high on the safety list, positioned in between bowling and golf.
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"Statistically, the most hazardous part of your rafting day is the one or two hour drive to get there," says David Brown, executive director of America Outdoors, the national association representing licensed rafting outfitters and adventure travel companies. "If you're OK with driving on the highway, then you should be OK with a trip down the Lehigh River," he continues. "That's not to say that rafting is an unexciting adventure. Itâ&#x20AC;&#x2122;s just that the statistics speak volumes about the outfitters' safety record there."
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The shift from the "go crazy" crowd to families and kids over the past twenty years isn't all that surprising to Powley. "This is 'soft' adventure," he explains. "It's the feel of the wild and the great outdoors, coupled with the assurance that in the end, there are professionals along with you who can help out if needed. There's even an easier section of the river where kids as young as five can go along. What we love about rafting the Lehigh is that it's a barrel of fun that just about anybody can enjoy. For the real whitewater die-hards, there are always our high-adventure trips on the Upper Hudson River Gorge and the Black River Canyon, in upstate New York. Those rafting trips can still be enjoyed by first-timers, but they're definitely for folks with a higher "adventure quotient."
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"This is a close-to-home day-trip or vacation getaway that features fresh air, clear sparkling mountain water, friendly guides, and the thrill of discovering something that the whole family can team-up to do together," says Powley. "It lacks the bugs, the sand and the salt you get at the beach," he adds. "But for that, we have no regrets!" For more information go to www.whitewaterchallengers.com
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To figure out which trip is just right for you and your crew, you can take your own "adventure quotient quizâ&#x20AC;? at whitewaterchallengers.com, where you can also ask for a free adventure vacations catalog, get information and recommendations about specific rafting trips, learn more about environmentally-friendly "go-green" vacations, or reserve your own family whitewater rafting trip online. For an extended adventure vacation in the Poconos, ask about packages that include biking, hiking and kayaking trips, overnight camping, and meals. Or check out the Play 'n Stay packages that include your choice of outdoor adventures during the day, and the luxury of a heated hotel swimming pool, sauna, gourmet restaurant and posh accommodations at night.
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September/October 2008 I 215-396-0268 I www.phillyfitmagazine.com
PhillyFIT I 41
PhysicallyFIT
K ds
Fit in Philadelphia You have no doubt seen the change: Over the past decade, a rising tide of young families with children has moved into Center City, ready to embrace every aspect of our urban culture. Our streets are now buzzing with moms, dads and nannies ferrying kids to all the music, history and arts events the city has to offer. Physical fitness, though, is another story. In a city with an abundance of children’s activities, kid’s recreation lags well behind. Keeping young bodies fit in Philadelphia is not an easy task in an urban area where backyards, if they exist at all, are the size of sandboxes, and in an age where neighborhood playgrounds need to be monitored constantly by moms and dads. According to the Center City District website publication, November, 2004, “Center City has become the preferred residence for the regions young college-educated adults – future parents of the region’s school children. More than thirty percent of Center City’s 80,000 residents – 24,000 people are between the ages of twenty-five to thirty four.” The publication continues to express the need for Philadelphia’s schools to “get smart” and to keep these young families in the city once they have children. Apparently it is working. According to school officials at McCall Elementary School, there has never been the high numbers of children enrolled in kindergarten as there is for the 2008 fall school year. The numbers are so high, in fact, that schools like McCall and Meredith Elementary had to deny transfers from other neighborhoods. Even private schools such as Friends Select claim they have never had the high numbers of applicants as they are experiencing now. With all these children, and families who have two
working parents, how are we to educate on health and fitness? When I was young and living in rural Lewisburg, PA, all the neighborhood kids would gather for bike rides to the local pool, or hikes through the woods. That was in a time and a place where children could be left on their own to do what comes naturally to them. According to Nicole Lipkin, Psy.D, MBA of Equilibria Psychological and Consultation Services, “Leave a child to his/her own choice, research shows, they will choose healthy foods over junk foods and movement over inactivity. However, because of a combination of convenience, marketing, and socialization, children are inundated with activities that promote sedentary behavior (e.g., video and computer games) and processed food options (e.g., junk food). As adults, we must help these children reclaim their youth and re-establish their biological impulses to have healthy relationships with food and movement. We can do this by encouraging activity and wellness. Removing and/or addressing the emotional barriers that interfere with re-establishing a healthy relationship with eating and exercise are imperative.” Unfortunately, diseases like Type 2 diabetes, high blood pressure and high cholesterol are rising exponentially in children and medications that are thought to be a part of later life, are now being prescribed regularly to children as young as eight years old, explains fitness and health expert Kimberly Garrison of http://1on1ultimatefitness. She believes that parents need to play an active role in their children’s exercise and be a strong role model. “Parents are the best examples for their children, not Hollywood celebrities or sports figures.” Ms. Garrison states,
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September/October 2008 I 215-396-0268 I www.phillyfitmagazine.com
Register Your School Today! Date: Sunday, November 30th Location: Bucks County Community College 275 Swamp Road Newtown, PA Time: 11:30 am - 3:00 pm (Contest runs through event) The competition is broken down into age groups. Ages: 7-10 • 11-14 • 15-18 Each winning group receives $150 CASH!
PhillyFIT Magazine has a shout out to all elementary, middle and high schools. We want to know who’s the fittest around! Participate in a super fun battle of schools to find out who has what it takes to win the title of
“Who’s Philly’s Flippin’ Fittest?” You will compete as a team in select FLIP FITNESS exercises. Prizes include: Movie passes, Pizza, Cash Prizes and much more! The competition takes place at the 8th PhillyFIT Bash with the hippest DJ spinning cool tunes to motivate your team! Bring everyone you know to cheer you on, audience vote will help the judges make the final call!
Each team must have 10 participants. You may have multiple teams representing your school. Additional information will be sent to schools & will be available at: www.phillyfit.com & www.flipfitness.com Fax registration forms to 610.822.6135 by 11/15/2008. Contact Susan McInerney at susan@flipfitness.com Competition Participants receive FREE entry into the Bash! (A $5 Savings) *Family members of participants will be required to pay the $5 entry fee.
The 8th Annual
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PhillyFIT I 43
“Parents need to take personal responsibility and get their heads out of the sand. We have an epidemic right now.” According to Dana BarbryNuble, educational services director of a family shelter which houses homeless families with children, children in Philadelphia's poorer sections are not only not encouraged, but often not allowed to engage in physical activity throughout a typical weekday. She explains that the conditions of the schools are poor and overcrowded and many of the gymnasiums have been converted into classrooms or lunchrooms. The time slots during the week that are for gym classes are filled with movies, and recess is not permitted in the schoolyard because the neighborhood is too dangerous and the kids cannot be sufficiently monitored. Although her shelter has a new, well equipped playground, their caring staff has a difficult job and is not focused on health and fitness, but must provide tranquility in the lives of children who, at best, have a family that lives together. Physical activity often goes by the wayside and unhappy faces are turned around by candy treats.
The benefits to starting children early with a habit of health and exercise will last them a lifetime. Not only does it help to build stronger muscles and bones, help lower the incidents of childhood and adult diseases associated with obesity, but it also has invaluable social benefits. Exercise builds understanding and respect for your own body. In turn, respecting yourself often helps youngsters respect others and refrain from physical aggression caused by pent up energy and low self esteem. As a child improves their body’s strength and abilities, they also improve their self image, confidence, ability to deal with a team and patience with others and themselves. Exercise helps to maintain stable energy levels and improves sleep patterns in children and adults. Many parents, fortunately, are getting the idea. A fast growing industry today is kid’s gym facilities such as Little Gym with franchises popping up all over the world. In the United States, however, there are many more to be found in the suburbs than in urban areas, probably due to high rents in urban business districts and the numbers of children needed to make the venture profitable. Philadelphia is coming around though. We have martial arts studios such as Zhang-Sah at 530 Bainbridge Street and dance studios such as Koresh Dance Academy at 2020 Chestnut to give kids options. There are also growing numbers of participants in community-based sports such as Taney Baseball that operates out of Markward (Taney) Playground at the Schuylkill River Park. One of the newest facilities is Kids on 12th at 201 South Camac Street, a fitness and arts facility, pending non-profit that is dedicated to “fitness for all kids and arts for creative minds.” We offer a wide range of activities so children can experience new ways of keeping fit and being creative including gymnastics, swimming, dance, magic, art and music to name just a few. According to Judy Hershman, my co-founder of Kids on 12th, placement of the kids program within 12th Street Gym was not an accident. We believe in families working together to promote health and hope that parents will work out at the 12th Street Gym while their kids are exercising at Kids on 12th or join one of the family fit exercise classes that uses dance and team activities to get parents and kids exercising together. 12th Street Gym also has kid’s pool hours each week and Kids on 12th offers swim lessons that permits parents to get involved with their children. Kids on 12th offers fun, fitness and art classes for all ages. An after school program and an early childhood enrichment program is established as well as providing outreach services to schools, community centers and shelters to promote health and fitness. Kids on 12th is now promoting a new class at the homeless shelters that gets parents and kids exercising and having fun together, hoping that this little bit might help increase self esteems and a sense of family involvement to motivate parents to get back on their feet for themselves and their children.” Kids on 12th is having a “FAMILY RESOURSES OPEN HOUSE AND FUN FITNESS FOR ALL FAIR” on September 12th from 5 to 8 PM. In conjunction with the12th Street Gym and the Philadelphia Flyers, there will be sports activities, games, food, lots of information for Center City families and of course, lots of fun. Everyone is welcome. Please call 215-545-2930 for more information. Sharon Hershman Co-Founder of Kids On 12th Contact Sharon at SHershman@phillyfitmagazine.com.
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September/October 2008 I 215-396-0268 I www.phillyfitmagazine.com
Beth B. McGovern is an experienced family law attorney serving Bucks, Montgomery, Philadelphia and Delaware Counties in Pennsylvania. Ms. McGovern has been in private practice in the area of family law for over 17 years. She and her support staff understand the emotional nature of family legal matters and the importance of trust in the attorney client relationship. Together they help people navigate through the legal process and find the best possible outcome to difficult situations. With a commitment to communication, personal attention and timely results, you will find that they not only know the law, but know people. AREAS OF PRACTICE: Divorce Division of Property/Debt Custody Child Support/Spousal Support Alimony
Protection From Abuse Adoption/Stepparent Adoption Pre-Nuptial Agreements Paternity Grandparents' Rights
BETH B. MCGOVERN Attorney At Law
4624 Street Road, Trevose Corporate Center, Trevose, Pennsylvania 19053 Phone: 215.357.4430 I Fax: 215.357.4437 e-mail: bethmcgovernlaw@comcast.net September/October 2008 I 215-396-0268 I www.phillyfitmagazine.com
PhillyFIT I 45
PhysicallyFIT
A Few Things You Can Expect to Learn at the
3rd Annual PhillyFIT
Winter Retreat Told by Susie Beiler A peek at some of last year’s highlights
Essential Oils Lori Dayton introduced us to essential oils and the Raindrop Technique. Therapeutic grade essential oils are an ideal alternative to medications because they possess an intelligence about where to work in the body and they do not cause side effects. Lori says, “I desire to share what I know about the power of essential oils to enhance immune function and bring balance to the body and spirit.” She offers free consultations to match individuals with oils that will best suit their needs. Lori was most impressed with the open spirit of learning and receptivity of the participants. Claudine Ascher was a recipient of the Raindrop Technique. She describes her experience: “I grew 0.5 inches after the treatment! It was a new experience, invigorating and relaxing all wrapped up into one. It was such a positive experience. I felt a release of tension and it felt like a weight was lifted off my shoulders. I recommend this technique for everybody. It was refreshing. I felt great when it was done, like my soul and energy had been cleansed. I was relaxed and energized after the treatment.”
Nutrition Throughout the retreat, Susie provided us with constant support and education about nutrition and the choices we make for ourselves, whether it was with food or pieces of our lifestyle. Susie’s unique approach to food and lifestyle empowers people to make the right choices for their unique bio-individuality. With a little education and support, Susie’s clients make transformative changes in their lives and with their food. Susie’s most memorable experience was watching everyone try46 I PhillyFIT
ing new things and being continually amazed at how much better they felt with better food, a fitness routine, and relaxation. Susie says, “Although I know how great I feel when I eat well, it was so much fun to watch other people discover that for themselves. I was so impressed with the amount and variety of healthy food that Jami provided for the retreat participants to try.” Claudine Ascher shares, “My experience with Susie on the fitness retreat was actually life altering for me. She opened my eyes when I didn’t even know they were shut. Food is the fuel of our soul. We make thousands of choices a day with what we do, including what we put in our mouth. I don’t need somebody to tell me what to eat and when to eat. I want to know how to manage my life in other ways so that I can make wise choices in my eating habits. Meeting Susie made me see that first hand. The positive energy that she released in me was very healing to me. Thank you!!”
Reiki Jess Marino, Laurie Elder, and Raven Rapisarda from The Reiki School & Clinic in Philadelphia joined us to provide an amazing experience. Reiki is a Japanese form of bodywork utilizing non-manipulative touch and gentle energy that stimulates the body’s natural ability to heal itself. The basic principle of Reiki is that we are energetic as well as physical beings, and can benefit by harmonizing, or supercharging, our personal energy fields with the greater universal energy that pervades us. This can bring about a simultaneously nurturing and empowering experience, and certainly encourages our well-being. Reiki is simple, safe, accessible, and effective. It is a great compliment to traditional medicine.
September/October 2008 I 215-396-0268 I www.phillyfitmagazine.com
What was your most memorable experience at the PhillyFIT Retreat? Laurie: “My most memorable experience from the PhillyFIT Retreat was having the opportunity to introduce an amazing group of people to Reiki. I was honored to be able to give some participants their first Reiki sessions! Also, the food selection in the kitchen was pretty spectacular!”
Lloyd Yancey relates his version: It was an incredible experience. This was the first time I experienced Reiki, and it was relaxing. The ability of Raven to relax me gave me a unique type of calmness which gave me the ability to let go of and release tension that I didn’t even know was there. I realized how much our bodies adapt to the tension and we don’t even know it is there. If you are looking for total complete health, I recommend experiencing it on ongoing basis. The most memorable part of my Reiki session was that I became relaxed to the point where I continued to feel Raven’s energetic presence even after the session was complete.
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Susie Beiler is the founder of Spectrum Health Consulting. She is a Board Certified Holistic Health Counselor and Licensed Occupational Therapist. Contact Susie at Susie@phillyfitmagazine.com
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To find out more about the 3rd PhillyFIT Winter Retreat, Wednesday, Jan. 28th - Sunday, Feb. 1st please call 215-396-0268, or go online to see our promo flyer.
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Raven: What was most memorable for me about the Retreat was providing first-hand experience for individuals who had previously never experienced energy work. One participant in specific was Lloyd. This was most memorable for me because it was a new type of interaction for both of us. Normally I create a quiet sense of serenity for the client. Working with Lloyd was a new and memorable experience because dialogue opened up during his session. One minute he was talking and the next minute he was in another place. As soon as the session was complete he picked up his thought where he had left off. It was my honor to facilitate Lloyd’s first Reiki experience.
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Jes: “What is most memorable to me about the PhillyFIT Retreat is how the participants in general were not only open to gaining clarity about and diving deeper into the knowledge of fitness they came in with, but also to expanding upon their ideas of what is possible in relation to health and allowing themselves to experience those possibilities hands-on. I loved the fact that both traditional medical and holistic practitioners were brought together to offer a truly integral and well-rounded event, for the purpose of attaining and maintaining health, and embracing self.”
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PhillyFIT I 47
HEALTHY PETS
•
SPECIAL SECTION
HOUSETRAINING
H I N T S by Debbie DeSantis, CPDT
You obtained a new puppy or adult dog. One of the first lessons you’ll want to teach him is housetraining. If you follow two basic principles—consistency and appropriate timing—you’ll be off to a good start. Everyone working with the pup must be consistent in the language they use, in following through with commands, and in using praise and corrections at the appropriate time. Begin feeding your pup at regular intervals and schedule potty breaks regularly too. A young puppy has very little bladder control until about four months old. But he gets more control with time and, by about six months of age, should be able to “hold it” for about six hours. Up until about four or five months old, a pup should eat three meals per day, and two meals per day for the rest of his life. Check with your vet, as the scheduling will vary with smaller and larger breeds. Feed the pup only at mealtimes. Don’t leave food down and self-feed, or you won’t be able to estimate when he’ll have to potty. Remember: what goes in must come out! The pup will have to potty within about 15 minutes after eating, as well as immediately after playing, sleeping, and chewing. Take him out also after he drinks water. Someone must be available to take him out at those times. I know, it seems like all he does is potty—but it will get easier once he’s trained.
treat. But remember: too many treats will interrupt his housebreaking schedule. Another element of successful housetraining is not giving the pup too much freedom too soon. Keep him with you so that you can observe him during this important training period. If you catch him having an accident, interrupt him by sharply saying “stop” or something similar. Then take him to his potty area and praise immediately after he finishes going. If able, you can carry him there or walk him immediately on a leash there. Timing of the verbal correction is important: don’t correct him if you don’t see him having the accident. He’ll understand what you mean only if you correct during the accident or immediately afterward. Even a few minutes later is too late. To ensure that he doesn’t “return to the scene of the crime,” you must use an odor neutralizer made for the purpose of cleaning up doggy accidents. These are available at pet stores. If you have already given your pup too much freedom and don’t know where any accidents occurred, you can purchase a black light in pet shops to help find them. You can then clean those with an odor neutralizer. It helps if you learn the pup’s cues that he has to potty. Some pups sniff the floor, others get agitated, spin, or whine. Some will go to the door. When you learn his signals, you can take him to his bathroom area before he has to eliminate.
Please also use some sort of safe confinement for your pup when you can’t observe When the pup is first learning, take him out the same him. A puppy shouldn’t be given too much freedom too soon, or he’ll have acciroute, out the same door, to his potty area. Taking dents you don’t see and will be drawn back to those areas. As long as it’s not overhim out this route consistently also may have an used and if it’s introduced properly, a crate is usually best. Dogs are den animals unexpected bonus that he’ll learn to go to that door and he’ll learn to love his crate if he’s given a sufficient amount of exercise, trainon his own to show you that he needs to potty. Until ing, and attention from you. The crate can be wire or a plastic kennel and should the puppy is fully covered by his vaccinations, the be just big enough for the pup to stand up, lie down spread out, and turn around in potty area should be one that’s not used by strange comfortably. If it’s too big, he’ll potty in one area and sleep in the other. dogs. Don’t play with him at this time. He’s there for serious work only: to potty. Use a command, You can buy wire crates with a divider that can be moved to accommodate the such as “go potty” or “quickly.” Positive reinforceadult dog. Make the crate an inviting place with a special safe toy, such as a Kong ment is very important in dog training. Happily or Nylabone. Start by introducing the crate when the puppy is tired and right after praise profusely immediately after he finishes going. he has pottied. You can use a treat as a lure to enter, then as a reward. Praise Don’t praise while he’s in the process of pottying or immediately after he has entered the crate. At first keep the crate door open. Then, he’ll stop. You can even reward with a very small September/October 2008 I 215-396-0268 I www.phillyfitmagazine.com 48 I PhillyFIT
as he progresses, close the crate door for a short period of time, letting him out only when he’s quiet. It’s important that he has emptied his bladder before being in the crate, so he won’t be forced to have an accident. Ideally, a crate should be in the main family area of the house and another in the bedroom, so that the pup is near you and not banished to an unused part of the house. It’s important that you don’t just place the pup in a yard and assume that he went to the bathroom. He may not have pottied— but, instead, will when he comes in. Some people use an intermediate step of first taking the pup to paper inside until he’s fully vaccinated, then use the great outdoors after he’s fully protected. However, starting with the outside at the beginning is often easier, as you’re not teaching him that it’s acceptable to potty inside, which can be confusing to a pup if you’re not extremely diligent. However, if you have a very small dog and want him to go to the bathroom inside the house in one location, you can do so. People in high-rise apartments or who don’t otherwise have quick access to the outside often want this option. You can buy a plastic tray such as the ones that slide in wire crates and put puppy housetraining pads or newspaper there. Just as you would outside, take him to this potty station with the same routine. This “paper training” is often harder to teach than housetraining, because the pup is taught that it’s acceptable to go to the bathroom in the house. But, if you’re consistent, it can be done. What if you are rescuing a dog? You can also housetrain an adult dog by using the above rules. With an adult dog, you might have to overcome past bad habits or just give a refresher course, but he will also have better bladder control than a young puppy has. Follow the advice above, adapting it for an adult dog. You can teach an old dog new tricks! One last word of advice: if your dog or puppy is not housetrained and you’ve been consistent in your training, please take him to the veterinarian. He may have a urinary tract infection or other physical problem. The time you put in now will pay off for many years with him. Happy housetraining! Debbie DeSantis, CPDT, of Going to the Dogs Obedience Training, has been a certified dog trainer and canine behavior consultant for over 18 years. She is also a professional member of the Association of Pet Dog Trainers and is authorized to administer the AKC's Canine Good Citizen test. Debbie has nationally ranked obedience dogs, therapy dogs, and participates in dog rescue. Additionally, she wrote a column about dog training and behavior called "Dog Talk" for The News of Delaware County. She can be reached at (610) 344-7799, liondogs4@yahoo.com. Her website is www.topdogtraining.org
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PhillyFIT I 49
Dog questions and answers Dave “The Natural Dog Trainer” Cugno answers your questions and offers tips for handling your dog behavior problems.
Send your questions to: Dave Cugno, c/o Dave@perfect-pooch.com
Dear Dave, Q: My dog always jumps on How do I stop him?
people.
A: Jumping is a side effect of what we call anxiety— a hyper, excited,or worked-up state of mind. A calm dog will not jump simply because it is too much effort. So in order to remedy jumping behavior, you must deal withthe underlying state of anxiety that leads to it. The key here is that anxiety can actually be a learned response to certain situations. The problem usually begins in puppyhood although it can develop at any point in a dog’s life. It starts when someone walks into the house and both dog and human are excited to see each other. The human makes a fuss over the dog thus validating his hyper state through affection. The dog then begins to associate meeting people with a state of
excitement and anxiety. This anxiety can take many forms, one of which is jumping. To get rid of your dog’s anxiety you must teach the dog to associate meeting people with a state of calmness. The quickest way to build that association is to have everybody who meets the dog ignore him for the first few minutes of the interaction. This works because it is the attention the dog gets as soon as you walk in the door that reinforces the excited jumping behavior. “No talk, no touch, no eye-contact” is the rule for every single human the dog meets, including you, even if you only left the house for an hour that day! After you’ve ignored the dog for a few minutes and he is calm, validate that calmness with affection. The dog will learn that by being calm he gets a lot more of what he wants and he will become a pleasure to have around, even when you have company! Dear Dave, Q: I just got a rottweiler puppy, how old should she be when we start training? A: First of all, breed is irrelevant. Although different dogs are bred to do different things, such as protect, retrieve, hunt, draft, etc., the basic psychology of all dogs remains the same— dogs are pack animals that live by a strict hierarchy. Second, start training your puppy the second you bring her home! You can establish this hierarchy with your puppy right off the bat, and in turn avoid the development of nearly all behavior problems. Almost all behavior problems (jumping, uncontrollable barking, running away, etc) are learned behaviors that have become habits over time. Puppies don’t have any established habits yet, so YOU get to create the good ones and prevent the bad ones!
instance, once a dog has run away just once, it becomes a possibility in the dog’s mind. Then, every time the dog does run away, it becomes more and more of a habit, a way to deal with certain situations. The more ingrained the habit, the more work you have to do in order to reverse the habit. However, if you train your pup early and prevent behaviors like running away from occurring, the idea of running away will never enter her mind. It will be much easier to mold her into a well-behaved dog because the only thing that’s ever been reinforced is good manners. So start training your puppy right away, begin establishing a good foundation now. The key is to imagine that your puppy is a full grown rottweiler already— jumping up on your leg might be cute now, but a 120 lb. rottie will not be so cute. Think about the type of relationship you want to have with her when she’s an adult and begin shaping that now. Do you want to be able to drive her in the car to the park? Then start taking drives with her now. Do you want her to be calm when visitors come over? Then start working on that while she’s little. Establish that you’re in charge and you’ll be on your way to a stable leader-follower relationship.
www.Perfect-Pooch.com The Pack Leaders • King of Prussia Voted Main Line’s Best Dog Trainers 610-337-7698
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385 S Gulph Road King of Prussia, PA 19406 1 mile South of mall 610-337-7698
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PhillyFIT I 51
PHILLYFIT CHALLENGE
an evening with
FINANCIAL CONSULTANT, JERRY GROSS! L to R: Donna Bretzel, Lloyd Yancet, Jerry Gross, Jerome Hoehn, Marge Hoehn, Heather Hoehn, Julee Kerr and Sue McInerney
Gas prices are rising faster than a speeding bullet. The value of your dollar in today’s economy is far less powerful than a locomotive. In fact, at this point you may be ready to leap from tall buildings in a single bound because your finances are significantly out of order. But have no fear; the PhillyFIT Challenge Team has some “super” news after an evening spent with financial consultant, Jerry Gross! The Challenge Team composed of Susan McInerney, Heather Hoehn along with her parents Marge and Jerome, Lloyd Yancey, Donna Bretzle, Claudine Ascher and Julee Kerr gathered at publisher, Jami Appenzeller-Yancey’s house for a scrumptious Italian dinner while anxiously awaiting their evening of adventure. Jerry kicked off the Financial Challenge by taking a few minutes to introduce himself as well as to help put the nervous challengers at ease. Jerry’s first round of questions, directed to Susan and Heather who are in business together, asked whether or not the two had made provisions in their business agreement in the event of a death of one of the three partners. Fortunately, their operational agreement and life insurance items were properly in place. “Thankfully we have life insurance policies on each other and have provisions set within our partnership that we are all comfortable with in case of an emergency. However, Jerry took the time to explain why the clause was important and how it could affect our families if we had not properly planned,” added Susan.
Jerry Gross and Claudine Ascher
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The next area Jerry covered was related to planning the finances for your child’s college expenses. Donna, Susan and Julee were all surprised to learn that saving money in your children’s name may not be the best option for receiving the highest amount of financial aid. Jerry indicated that the most beneficial option for parents saving for younger children is the
newly created 529 College Savings Plan where you can contribute a maximum of $12,000 per year, per person, the tax account grows tax free if used for college. “I am disheartened in a sense because when applying for college financial aid I was almost penalized for working hard and earning a good living,” commented Donna. Everyone in the group agreed that they wished they had met Jerry twenty years earlier as his higher education financial planning strategies would have certainly been beneficial. Claudine Ascher, who met with Jerry separately added, “Jerry definitely gave me food for thought about my daughter’s college education and my retirement planning. She is twelve and NOW is the time to start thinking and saving. Also it's never too early to think about retirement. I absolutely love his monthly newsletter. It is filled with tidbits on physical, mental, and financial advice.” Our discussion moved on to retirement, a subject that affected every member of the Team in various ways due to the diversity of our ages and familial situations. We learned that if you are less than fifty years of age you can contribute a maximum of $5,000 per year to an IRA, and if you are over fifty a maximum of $6,000 per annum. “Our questions regarding retirement and the distribution of our assets to our heirs were addressed and we felt comforted by Jerry’s response with regard to what we have done thus far in terms of investments. He really understands money management issues,” commented Marge and Jerome. We then ventured into the areas of various types of insurance. Jerry informed us that the number one cause of home foreclosures after those caused due to the current mortgage crisis was that one of the household members acquired an unforeseen disability. He highly recommended that we obtain disability insurance to protect our families and dwellings. At least enough to cover the fixed expenses we have created. Life insurance was our next topic of discussion. “The most important thing I learned was the value and need for life insurance. The typical ratio is to purchase ten times your salary in life insurance. I thought at first that seemed like a lot, but think about that for a moment. Say, for example, you earn $75,000 a year that would equate to $750,000 of life insurance. While that seems like a large amount of money, consider your total debt, and what the loss of income would mean to your family. Did you know, you can pur-
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chase “term insurance” for a very affordable rate, and Jerry does this by shopping around for best rates. This depends on the age and health and the amount of insurance they bought. Yes, this is an extra expense in an already stressful economy, but it is an expense you cannot afford to be without,” commented Julee. Long-term care insurance was a hot topic of discussion as again it presented itself either directly with age or indirectly with experiences with aging parents and/or grandparents. Jerry informed us that by age fifty we should be shopping for long-term care insurance. “The average cost per day for a nursing home is $275. that is what Jerry’s stepmother is paying, depends on home and location and services provided. For Medicare to keep paying for the next eighty days you must be receiving skilled care. You must be sixtyfive to get Medicare. Medicare only pays 100 percent of the expense for the first twenty days of care. You would have to pay a deductible now of $100 dollars a day for the next eighty days. After that the money to pay for skilled care comes from the patient’s savings and assets,” warned Jerry. Additionally, everyone regardless of age should have a living will to make decisions if and when it becomes necessary. While our conversations traveled over a plethora of subjects and through a few rounds of margaritas, one thing held true throughout the duration of the evening: Jerry Gross was extremely well versed in all aspects of financial planning. Lloyd felt that, “Gross seemed very knowledgeable about all types of financial needs. He made everyone comfortable and spoke to us with respect and did not speak down to us. He was able to point out holes in individual’s finances without being derogatory, which was impressive. Gross’s biggest point was that no matter what, just take the first step in getting your finances together. It’s not too late.” The PhillyFIT Challenge Team thanks Jerry for his patience, knowledge and genuine concern for our financial fitness. His answers were bullet proof and each of us hopes that his x-ray vision for generating superior financial advice will be beneficial to you. Even if your finances seem to be “in order” take the time to set up an appointment with Jerry. If you mention that you read this article, Jerry will waive his initial consultation fee. We guarantee he will provide some awesome advice to strengthen your finances to fly you through the good times, protect you during the bad, and prepare you for the future. Contact Jerry Gross at 1041 Bustleton Pike, Suite 4, Feasterville, PA 19053. His phone number is 215.355.4544 and email address is grossfin@aol.com. Website: www.jerrygrossfinancial.com
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PhillyFIT I 53
Sept/Oct
calendar of events
SEPT. 6 South Jersey Tour des Farms Road cycling: 13, 25, 50 mi. Place: Columbus, NJ Web: www.sjrcd.org Univest Grand Prix and Cyclosportif Road cycling: 40 or 60 mi. Place: Souderton, PA Web: www.spartacycling.com Endurasport Triathlon and 1/2 Triathlon Swim, bike, run. Time: 8am Place: Quakertown, PA Phone: 203-262-3376 Email: info@genesisadventures.com Web: www.genesisadventures.com Pine Barrens Olympic Distance Triathlon 1-mi. swim, 24-mi. bike, 6-mi. run. One of the best and most beautiful venues in the Northeast. One hour from Philadelphia. Time: 9am Place: Atison Lake Recreation Area, Atison, NJ Phone: 609-472-2261 Email: info@pinebarrenstri.org Web: www.PineBarrensTri.org Run for Bud 5k Road/trail running. Place: Somers Point, NJ Web: www.lmsports.com Wascully Wabbit Twail Wun Trail run. Place: Ridley Creek State Park, PA Phone: 866-338-5167 Email: info@goalsara.org Web: www.goalsara.org
SEPT. 7 Hops to Hops MS Bike Tour Road cycling: 40 mi. Place: Lambertville, NJ Web: njm.nationalmssociety.org Delaware Diamondman Triathlon Half-iron and sprint distances. Time: 7:15am Place: Bear, DE Email: nsemmel@piranha-sports.com Web: www.piranha-sports.com Monmouth County Park System Sprint Triathlon .25-mi. swim, 10-mi. bike, 3.1-mi run. Time: 7:45am Place: Long Branch, NJ Phone: 732-542-1642, ext. 23 Email: rward@monmouthcountyparks.com Web: www.monmouthcountyparks.com Patanella's Buckman Sprint Triathlon .5-mi. swim, 17-mi. bike, 5k run Time: 7am Place: Lebanon, NJ Phone: 732-841-2558 Email: greenbrookracing@aol.com Web: greenbrookracing.com Scenic Schuylkill Century Road cycling Place: Philadelphia, PA Web: www.phillybikeclub.org
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Time: 8am Place: Pittsgrove, NJ Phone: 856-858-7835 Email: cisellers@comcast.net Web: www.dqtridu.com
17th Eagle National Bank Run/Walk Against Cancer 5k Place: Drexel Hill, PA Phone: 484-455-2897 Email: Karen.gardner@eaglenational.com Web: www.races2run.com
Fox Run Duathlon 3.1 -mi. run, 20-mi. bike, 3.1-mi. run. Place: Bear, DE Web: www.lin-mark.com
September Splash Swimming: .25, 1 or 2 mi. Place: Wildwood Crest, NJ Web: www.lmsports.com
2nd Odyssey Charter School of Wilmington 5k Place: Wilmington, DE Phone: 302-654-6400 Email: wayne@races2run.com Web: www.races2run.com
SEPT. 21
Tea Burner 5k Road/trail running. Place: Greenwich, NJ Web: www.lmsports.com
Governor Printz Canoe and Kayak Challenge 5 mi. Time: 1pm Place: John Heinz Wildlife Refuge, Philadelphia, PA Email: jadyn_rhoads@yahoo.com Web: www.dcva.org
AVA Walk 10k Place: Philadelphia, PA Phone: 215-663-1328 Email: lbwanderers@aol.com Web: hometown.aol.com/lbwvolks1/LBW.html
Patriot Run 5k Place: Chesterbrook, PA Web: www.berwynveteransmemorial.com Strides for Mission 5K and Family Walk Time: 9:30am Place: Perkasie, PA Phone: 215-766-8380 Email: ricel211@yahoo.com Web: www.deepruneast.org
SEPT. 14 2nd Annual BIKE PHILLY Course features closed streets; event supports better bicycling in the region. 10, 20, 35, or 50 mi. Time: 8am Place: Art Museum Steps, Philadelphia, PA Phone: 215-BICYCLE Email: jill@bicyclecoalition.org Web: bicyclecoalition.org Orienteering Time: 10am-1pm Place: Call or email to find out Phone: 610-792-0502 Email: cass5205@aol.com Web: www.dvoa.org Inaugural Melanoma Race 5k Place: Wilmington, DE Phone: 302-654-6400 Email: wayne@races2run.com Web: www.races2run.com Make Your Mark 5k Run/Walk Time: 8am Place: Richboro, PA Phone: 215-441-4421 Email: MakeYourMark1@verizon.net Web: www.MAFfoundation.org
SEPT. 20 Introduction to Rock Climbing Time: 10am-3pm Place: High Rocks, Tinicum, PA Phone: 215-230-9085 Email: info@doylestownrockgym.com Web: www.doylestownrockgym.com Jersey Devil Century Road cycling. Place: Parvin State Park, Centerton, NJ Web: www.sjwheelmen.org Pine Barrens Long Distance Triathlon 1.2-mi. swim, 46-mi. bike, 13.1-mi. run.One of the best and most beautiful venues in the Northeast. One hour from Philadelphia. Time: 9am Place: Atison Lake Recreation Area, Atison, NJ Phone: 609-472-2261 Email: info@pinebarrenstri.org Web: www.PineBarrensTri.org Vineland Exchange Club Triathlon and Duathlon .25-mi. swim/2-mi. run, 20-mi. bike, 5-mi. run.
6th Lupus Run/Walk 5k Place: Wilmington, DE Phone: 302-622-8700 Email: venetiat@msn.com Web: www.races2run.com Philadelphia Distance Run Road/trail running: 13.1 mi. Time: 7:45am Place: Philadelphia, PA Phone: 858-450-6510 Email: runphilly@eliteracing.com Web: www.runphilly.com
ING Philadelphia Distance Run Sept. 21, 2008 7:45 a.m. ING Philadelphia Distance Run for Kids 9:45 a.m. â&#x20AC;˘ Philadelphia, PA www.ingphiladelphiadistancerun.com runphilly@eliteracing.com 800-311-1255 Don't miss the 31st edition of this classic half marathon. The ING Philadelphia Distance Run has been the premier half marathon in the U.S. for 30 years. This prestigious race features bands every mile; as you run through Philadelphia's most celebrated sites, you'll enjoy music along the historic and stunning course. Make it a family affair and bring the kids, ages 3-12, to the ING Philadelphia Distance Run for kids. Youngsters enjoy the same festivities as they take part in their race on the same day.
SEPT. 22 Chain of Love Golf Tournament To benefit Turner-syndrome research. Turner syndrome is a chromosomal condition that affects 60,000 girls and women in the United States. Place: French Creek Golf Club, Elverson, PA Phone: Kimberly Niggeman at 610-8279565
SEPT. 26-28 NJ Ride Against AIDS Road cycling: 250 mi. Place: High Point, NJ Email: carylh7@embarqmail.com Web: www.njrideagainstaids.org 3-Day Triathlon Beach Camp Place: Stone Harbor, NJ Phone: 610-644-0440 Email: info@midatlanticmultisport.com Web: www.midatlanticmultisport.com
SEPT. 27 10th Annual Kimberton 5k Run/walk and kids' 1/2-mi. run. Time: 9am Place: Kimberton Fire Company, Kimberton, PA Phone: 610-935-2346 Email: toffey@comcast.net Web: www.kimbertonlions.com
SEPT. 27-28 Bike MS: City to Shore 2008 25, 45, 75, 100, 150, or 175 mi. Time: 5:30am Place: Cherry Hill, NJ Phone: 800-445-BIKE Email: mscycling@pae.nmss.org Web: www.mscycling.org
SEPT. 28 Wildlands Challenge Adventure Race Adventure racing/adventure sports 7-mi. run, 12-mi. MTB, 5-mi. canoe. Time: 9am Place: Bernville, PA Phone: 610-775-9776 Email: ibulrich@aol.com Web: www.makebreak.com Cape Henlopen Triathlon & Duathlon .25-mi. swim, 14-mi. bike, 3.1-mi. run. Time: 7:45am Place: Lewes, DE Email: nsemmel@piranha-sports.com Web: www.piranha-sports.com Philadelphia Fall Classic Canoe and Kayak Race 7 mi. Time: Noon Place: Philadelphia Canoe Club, Philadelphia, PA Email: chairman@swanboat.org Virtua HealthFitness 5k Road/trail running. Place: Voorhees, NJ Web: www.lmsports.com
OCT. 1-5 Tour de Pines Road cycling. 40-60mi. Time: 9am each day Place: NJ Pine Barrens Phone: 609 859-8860, ext. 24 Email: tour@pinelandsalliance.org Web: www.pinelandsalliance.org
OCT. 4
MMRF Race for Research 5K Walk Run Date: Saturday, October 4, 2008 Time: 7:30 a.m. Registration, 9:00 a.m. Start Place: Memorial Hall Phone: 203-652-0215 Website: www.mmrfrace.org/philadelphia Email: races@themmrf.org Join us for the Annual MMRF Race for Research - Philadelphia. A great way to support Multiple Myeloma research! This 5K walk/run is fun for the entire family.
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Monmouth County Park System Timberbrook Triathlon 3-mi. run, 2m paddle, 5-mi. bike. Time: 9am Place: Howell, NJ Phone: 732-542-1642, ext. 23 Email: rward@monmouthcountyparks.com Web: www.monmouthcountyparks.com 7th Annual Philadelphia International Dragon Boat Festival Time: 8am-5:30pm. Place: Fairmount Park, Philadelphia, PA Phone: 610-642-2333 Email: PhilaDBFestival@aol.com Web: www.philadragonboatfestival.com 5th Mimi's Run/Walk for Hospice 5k Road/trail running. Place: Wilmington, DE Phone: 302-654-6400 Email: mollyhayes02@yahoo.com Web: www.races2run.com MMRF Race for Research 5k Time: 9am Memorial Hall, Philadelphia, PA Phone: 203-652-0215 Email: lewisa@themmrf.org Web: www.mmrfrace.org/philly
OCT. 4-5 Bassman Fall Triathlon Triathlon & Duathlon .35 or 1.2-mi. swim, 12 or 56-mi. bike, 3.1or 13.2-mi. run. Place: Tuckerton, NJ Email: racedirector@citytri.com Web: www.citytri.com. Crusaderclassic VI 5K Run Time: 9am Place: Father Judge High School, Philadelphia Phone: Dennis McCrossen, 215-3337648 Email: crusaderclassic@comcast.net Marshalton Triathlon 10 mi. bike, canoe, pace-walk. Time: 8pm Place: West Chester, PA Phone: 610-656-7104 Email: sbss1@icdc.com Web: www.marshaltontriathlon.com
OCT. 10-12 Rehoboth Beach Weekend Road cycling. Place: Rehoboth Beach, DE Web: www.bikepptc.org
OCT. 11
OCT. 12 Radnor Red Run 5k Steeplechase Not your ordinary 5k! Running over hurdles, water pits, and cross country trails - you won't want to miss it! Course is USA T&F-sanctioned and part of MidAtlantic Association's Off Road Running Series. Times: Run starts at 9am. Packet Pickup at The Running Place Thursday, Oct. 9 from 10am-8pm; Friday, Oct.10 and Saturday, Oct. 11 from 10am-6pm; Packet Pickup on Race Day: 7:30-8:30am; Kids' Run (13 and under) will begin at 10am and is FREE! Web: http://radnorredrun.homestead.com/ French Creek Fling Adventure Race 6-mi. run, 12mi MTB, 2-mi. canoe. Time: 9am Place: Elverson, PA Phone: 610-775-9776 Email: ibulrich@aol.com Web: www.makebreak.com Orienteering at Tyler State Park Place: Bucks County, PA Web: www.dvoa.us.orienteering.org
OCT. 13 Turkey Chase Fall Bicycle Swap Meet Road cycling. Place: Trexlertown, PA Phone: 610-395-7000 Web: www.valleypreferredcycling.com
OCT. 18 Introduction to Rock Climbing Time: 10am-3pm Place: High Rocks, Tinicum, PA Phone: 215-230-9085 Email: info@doylestownrockgym.com Web: www.doylestownrockgym.com Orienteering Time: 10am-1pm Place: Willows, Delaware County, PA Phone: 610-792-0502 Email: cass5205@aol.com Web: www.dvoa.org
OCT. 19 The Edge Adventure Race Teams of 2-3: running, orienteering, MTB, canoeing. 20 mi. Place: Coatesville, PA Phone: 866-338-5167 Email: info@goalsara.org Web: www.goalsara.org
OCT. 26 6th MHA Erasing the Blues Road/trail running:10, 5k. Place: Wilmington, DE Phone: 302-654-6833 Email: cgeise@dca.net Web: www.races2run.com
PNC Bank Thanksgiving Day Run/Walk for MS 5k, 10k, kids' run. Time: 10:30am Place: Wilmington, DE Email: kate.cowperthwait@MSdelaware.org Web: www.MSdelaware.org
Katz JCC 9th Annual 5k Run and 1-Mile Walk Time: 8:15am Place: Cherry Hill, NJ Phone: 856-424-4444, ext. 141 Email: gbonetti@jfedsnj.org
NOV. 28
NERRC 25K Marathon-Tune-up Road/trail running. Time: 8am gun time Place: Lloyd Hall, Philadelphia, PA Email: mikec48@verizon.net Web: www.nerrc.net
NOV. 30
Free to Breathe 5k Place: Philadelphia, PA Web: www.freetobreathe.org. Cooper AmeriHealth Bridge Challenge 10k, 2-mi walk. Place: Campbell's Field, NJ Phone: 856-933-3725 Email: events@larcschool.org Web: www.runthebridge.org
SUN, NOV. 2, 2008 Cooper-Norcross Bridge Challenge Presented by AmeriHealth NJ Beneficiary: Larc School, Bellmawr, NJ-- Serving children with disabilities since 1968 10K Run & 2 Mile Ben Franklin Bridge Walk Campbell's Field, Camden, NJ 8:30am Rain or Shine website: www.runthebridge.org email: events@larcschool.org phone: 856-933-3725
NOV. 8 Haddonfield Road Race 5k Place: Haddonfield, NJ Web: www.lmsports.com
1st Annual Haddon Township Turkey Trot 5k, 1 mi. Place: Westmont, NJ Phone: 856-854-1176, ext. 4156 Email: jfoley@haddontwp.com PhillyFIT Bash Place: Bucks County Community College Newtown, PA Phone: 215-396-0268 80 vendors/thousand of people! Web: phillyfitmagazine.com Time: 11-3 PhillyFIT 5K/1 mile fun walk. Also a dog walk Time: 11-3 reg. 8:30am Start: 9:15am Place: Bucks County Community College Newtown, PA Phone: 215-396-0268 Web: phillyfitmagazine.com Ongoing Divine Bike Church for Adults Cycling. Dates and Times: Sun., Tu., Th., 6:309pm Place: Philadelphia, PA Phone: 215-386-0316 Web: www.neighborhoodbikeworks.org Divine Bike Church for Women and Trans. Cycling. Dates and Times: Wednesdays, 6:309pm Place: Philadelphia, PA Phone: 215-386-0316 Web: www.neighborhoodbikeworks.org Cherry Hill Road Bike Ride Date and Time: Saturdays, 8am Place: Keswick Cycle, Cherry Hill, NJ Phone: 856-795-0079 Email: salesstaff@keswickcycle.com Web: www.keswickcycle.com
NOV. 9 AIDS Walk-10K Run Time: 9am Place: Philadelphia Art Museum Phone: 215-731-WALK Email: aidsfund@aidsfundphilly.org Web: www.aidswalkphilly.org
11th Supporting Kids 5k. Road/trail running. Place: Wilmington, DE Phone: 302-235-5544 Email: andrearotsch@supportingkidds.org Web: www.races2run.com
Thin Blue Line 5k & Mile Walk Time:9am Place: Gwynedd Valley, PA Web: www.active.com
5k Fall Spectacular Road/trail running. Time: 10am Place: Harrington Park, NJ Email: musc88@optonline.net Web: www.HP5K.com
DVOA NJ Scout Championships Orienteering Place: Mercer County, NJ Phone: 610-792-0502 Email: cass5205@aol.com Web: www.dvoa.org
Women's Distance Festival XC 5K Run/Walk Time: 10am Place: Rose Tree Park, Media, PA Phone: 610-891-0806 Email: amy@amyink.com Web: www.DelcoRRC.com
Web: www.philaymca.org
OCT. 25
Go to the Goal 5k Road/trail running. Place: Haddonfield, NJ Web: www.haddonfieldlacrosse.org Hatboro YMCA Skeleton Skurry 5k Time: 10am Place: Hatboro, PA Phone: 215-674-4545 Email: gchamberlain@philaymca.org
Roman Run 5k Run, 1-mile walk. Time: 9am Place: Kelly Drive at Lloyd Hall, Philadelphia, PA Phone: 215-627-5487 Email: bmahon@cahillite.com Web: www.rchsalumni.org/romanrun2008
Sunday Morning Mountain Bike Rides Time: 9am Place: Valley Green Inn in the Wissahickon Park, Philadelphia, PA Phone: 215-885-7433 Email: salesstaff@keswickcycle.com Web: www.keswickcycle.com
NOV. 22
Coed Adult Sports Leagues Evenings and weekends. Place: Philadelphia, PA Phone: 215-483-9340 Web: www.phillysportandsocialclubs.com
Towamencin Turkey Trot 5k Place: Towamencin, PA Phone: 215-368-7602 Web: www.towamencin.org
NOV. 23 Philadelphia Marathon, HalfMarathon and Rothman Institute 8k Place: Philadelphia, PA Phone: 215-683-2122 Web: www.philadelphiamarathon.com
NOV. 27 Abington YMCA Gobble Wobble 5k Time: 9am Place: Abington, PA Phone: 215-884-9622 Email: bkenas@philaymca.org Web: www.philaymca.org
September/October 2008 I 215-396-0268 I www.phillyfitmagazine.com
PLACE YOUR
CALENDAR LISTING BOXED LISTINGS FOR ONLY $75/CALL 215-396-0268
PhillyFIT I 55
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 â&#x20AC;&#x201C; 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. 56 I PhillyFIT
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.
September/October 2008 I 215-396-0268 I www.phillyfitmagazine.com
PHILLYFIT Magazine Presents:
The 2nd PHILLYFIT 5K, One Mile Family Fun Run/Walk and Dog Walk
In conjunction with the 8th PHILLYFIT BASH FREE ADMITTANCE TO THE BASH WITH REGISTRATION TO THE PHILLYFIT 5K OR 1 MILE ($5.00 SAVINGS) Date:
Sunday, November 30, 2008
Time:
8:30 - Registration and packet pick-up 9:30 - 5K Run/Walk Run begins 10:10 - 1 Mile Fun Run/Walk and Dog Walk
Location: Bucks County Community College & Tyler Park 275 Swamp Road, Newtown, PA Awards:
Top 3 Men and Women Overall Top 3 Men and Women in these age groups: Under 11, 12-14, 15-19, 20-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, 70 & Older
Cost:
Pre-Registration: $20.00. Must be postmarked by Nov. 26, 2008. $25 if postmarked after November 26, 2008 Checks payable to: PhillyFIT Magazine Mail to: PhillyFIT - 868 Central Avenue, Southampton, PA 18966 ONLINE REGISTRATION: PhillyFIT.com or Active.com - keyword: phillyfit
**T-SHIRTS TO ALL PRE-REGISTRANTS AND TO LATE ENTRIES WHILE SUPPLIES LAST** Certified course and professional timing company. Complete results available online at PhillyFIT.com 48 hours after the race. PHILLYFIT: Phone: 215.396.0268 • www.PHILLYFITMagazine.com • 868 Central Ave. Southampton, PA 18966 WAIVER: I know that running in a footrace is a potentially hazardous activity. I should not enter and run unless I am medically able and properly trained. I agree to abide by any and all decisions of a race official relative to my ability to safely complete the run. I assume all risks associated with running participants, the effects of weather, including high heat and humidity or extreme cold, traffic and conditions of the road, all such risks being known and appreciated by me. Having read this waiver, I, for myself and anyone entitled to action on my behalf, wave and release PhillyFIT Magazine, and all sponsors, their representatives and successors from all claims or liabilities of any kind arising out of my participation in this event. Sunday, November 30, 2008 I grant permission to all forgoing groups to use any photographs, motion pictures, recordings or other record of this event for any legitimate purpose, without compensation.
NAME:_____________________________________________________________________________________________________ STREET ADDRESS:__________________________________________________________________________________________ CITY, STATE, ZIP:____________________________________________________________________________________________ PHONE:________________________ E-MAIL:____________________________________________________________________ MALE:_________ FEMALE:_________ DATE OF BIRTH:___________________ RACE: 5K RUN/WALK_____________
SHIRT SIZE:
1 MILE FAMILY FUN RUN/WALK _____________
YL
S
M
L
XL
DOG WALK _____________
SIGNATURE/DATE ___________________________________________________________________________________________ PARENT CO-SIGNATURE (UNDER 18)___________________________________________________________________________
PHILLYFIT
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BENGSTON MIND TECHNIQUE INTRO AND HANDS ON WORKSHOP with William F. (Bill) Bengston, PhD Learn how to use this simple documented workshop that has healed cancerous tumors and a variety of physical and psychological conditions also Lecture: Sept 19th 7:00 - 9 PM $35 (Lecture required for workshop) Workshop: Sept 20-21 10:30 to 4:30 - $325 CALL: HARRIET LEFF for details
NEW & PRE-OWNED FITNESS EQUIPMENT SPECIALISTS • QUALITY HOME & COMMERCIAL EQUIPMENT • PROFESSIONAL SALES – DELIVERY – SERVICE • TRADE-IN’S WELCOME! • DISCOUNTED SPORTS NUTRITION & WEIGHT LOSS PRODUCTS TRAINERS – VISIT OUR WEBSITE AND JOIN OUR NEW PERSONAL TRAINER PARTNER PROGRAM AND EARN DISCOUNTS AND REWARDS FOR YOU AND YOUR CLIENTS! FREE ONLINE CLASSIFIED ADS & FITNESS DISCUSSIONS FOUND AT:
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610-888-5112 karlweygandt@yahoo.com
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58 I PhillyFIT
12 years experience • CPR Certified • ACE CERTIFIED PERSONAL FITNESS TRAINER • ACE CERTIFIED LIFESTYLE AND WEIGHT MANAGEMENT CONSULTANT • REIKI LEVEL 1 & 2 215-794-0372 • webby1@verizon.net
May/June 2008 I 215-396-0268 I www.phillyfitmagazine.com
GET 2 FREE PERSONAL TRAINING SESSIONS Personal Training at Club Volant, Pinnacle Training and Elite Personal Training Exp: 10/31/08
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FERNANDO’S FUSION FITNESS STUDIO
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1456 Ferry Road, #104 Doylestown, PA 18901 Tel # 215-345-8385 www.fusionfitnessstudio.net
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RYAH Yoga and Health
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113 N. Bread St., Phila., PA (between 2nd & 3rd and Arch & Race) 215-925-0215 www.level1fitness.net/vip
1041 W. Bridge St. Phoenixville, PA 19460 610-933-6549 www.inspirationtomovement.com
424 E Elm Street Conshohocken, PA 19428 610-834-1551 www.ryahyoga.com
KP FITNESS
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1st location: 740 EDISON-FURLONG RD. FURLONG, PA 18925 • 215-794-3700 ------------------------------2nd location: 415 S. YORK RD. NEW HOPE, PA 18938 • 215-862-2200 www.cornerstonehealthandfitness.com
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THE YELLOW PAGES OF HEALTH AND FITNESS IN OUR AREA! If you are a business that features anything fitness related, you need to be in this listing. PhillyFIT has stepped up our game to ensure our readers know that we are their resource guide to better health! To be included, simply mail or email in: Your Business Name: _________________________________________________________________ Address: ___________________________________________________________________________ Phone: ____________________ Website: ________________________________________________ Attach or include a high resolution copy of your logo. All for only $59 per issue/$350 per year (must be paid in full in advance). Call 215-396-0268 with any questions, or email Jami@phillyfitmagazine.com September/October 2008 I 215-396-0268 I www.phillyfitmagazine.com
PhillyFIT I 59
See our ad on page 56