August 2016 Issue

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PHILLYFIT

Serving Bucks, Montgomery, Philadelphia & Delaware Counties

August 2016

PhillyFit.com

MAGAZINE Verbe Mate: The Ancient Health Secret

Chelsea Durkalec: Fight Like A Girl!

Healthy Recipes

The Great Debate: Sugar vs Fat How To Stay On Diet While Traveling

Healthy Pet Section Inside!

“View Food As Fuel” by Fernando Paredes Tawny Clark

First Sess ion FREE!!

OTbeatTM is a heart rate program specifically designed for group training. Each client, will be wearing a transmitter pod that will display their heart rate and percentage of max on a large monitor in the studio. OTbeatTM enables Group Trainers to control the flow of their sessions by continuously monitoring client’s heart rates throughout the training session. Orangetheory® clients will have no more guess work. Clients will always know exactly where their heart rate is by simply glancing at the monitor. This program increases enthusiasm and optimizes each client’s results.

The WaterRower = the Ultimate Calorie Burner

WE BURN FOR RESULTS! About the Workout & “Orange Effect” • Heart-rate monitored fitness training • Burn between 500-1000 calories including the afterburn • Combination of high-energy cardio intervals and water rowers for power and resistance training • Group Interval Training: warm up > 26 minutes of cardio intervals > 26 minutes of resistance and power training > flexibility and cool down • Led by high qualified, motivational fitness coaches

KEEP BURNING Burning for the 1-hour workout that’s scientifically proven to keep burning calories for up to 36 hours.

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August 2016

Pictured (left to right): Dr. Michael Fishman, Dr. Philip Kim, Dr. Chee Woo, Dr. Melody Hu, Dr. Venk Sundararajan, Top Docs 2916

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www.PHILLYFIT.com | 267-767-4205

PHILLYFIT 3

Victor Gallego And His Life Long Passion For Weightlifting

By Lisa R. Mele Victor Gallego is a 54-year-old USAW Level 5 Certified Weightlifting Senior International Coach, which is the highest level for weightlifting coaches in the United States.

Victor is also a USA World Coach and was named “Coach of the Year” for 2013 and 2015.

Victor coaches some of the best up-and-coming top athletes in Youth, Juniors World, Juniors Pan American, Masters and Seniors Championships around the globe. His dedication, hard work and love for weightlifting all started in Cuba where Victor was born and raised. Victor explains, “I began training for weightlifting at the age of 8 and soon I was competing in the school-age competitions. In my early teens, I advanced to the junior level and as a young adult, I started to train as a weightlifter full-time in Cuba and competed on the world stage.” Victor adds, “After a series of injuries I had to stop weightlifting altogether.” It was then that Victor became a physical educational professor at the University of Cuba and many of his former students from the University are now coaches all around the world.

In 1994, Victor left Cuba and moved to Puerto Rico, where he coached all levels of Olympic athletes. Soon after, Victor moved to the United States, where he became a United States citizen. Victor explains further, “I moved to Philadelphia and took various jobs, but not in coaching, and I attended community college to improve my English. I eventually became a certified personal fitness trainer for Bally’s Total Fitness in Philadelphia.

With over 40 years of experience, Victor trains both men and women of all ages and levels for weightlifting at Pivotal Training in Southampton, New Jersey. He has traveled with his athletes to China, Peru, Chile and Russia for competitions. When Victor is not training his athletes, he is staying in shape three times a week, by doing Make Your Mark CrossFit at Pivotal Training.

Victor trains many women athletes in weightlifting and one of his top female competitors is Dr. Marcy Rose, who has been training and competing in Olympic weightlifting for over four years.

Dr. Rose has been training with Victor most of her lifting career and feels Victor encourages her to pay attention to technique and to be consistent. Dr. Rose trains for weightlifting anywhere from four to five times a week for two hours a day. Dr. Rose explains, “I started out as a CrossFitter and I found that my strength allowed me to be a better weightlifter.

I compete in the 55-59-year-old division of masters weightlifting as a 63-kg lifter.” Dr. Rose adds, “I love weightlifting because it requires skill and strength. It is a major challenge and I always love a challenge. It keeps me fit and it is great 4 PHILLYFIT

for my overall health, physically and emotionally. I would highly recommend this sport to other women.”

Dr. Rose has won three national and three Pan American records for her age group. This summer, Dr. Rose and Victor traveled to Puerto Rico to compete in the 2016 Pan American Master Champion and thanks to Victor’s encouragement and training Dr. Rose brought home the gold.

Lisa R. Mele is a Fitour Certified Group Exercise Instructor, Licensed Zumba Instructor and AAAI/ISMA Mat Pilates and Barre Above Instructor for Echelon Health and Fitness, La Fitness and Future Fitness Centers in South Jersey. Since 2011, Lisa has been a PhillyFIT Workout-athon Instructor and in 2012 became the Stage Manager for the event. Lisa has won numerous awards for her unique, fun and easy to follow instructor style. In her spare time, Lisa writes fitness articles for PhillyFIT Magazine and loves to spend long weekends in the Pocono Mountains with her family and friends.

www.PHILLYFIT.com | 267-767-4205

August 2016

Avocado Chocolate Mousse Raspberry Parfait Nourishes: 2 (cut portion sizes in half and still enjoy!)

Ingredients: 2 very ripe avocados ¼ cup dark chocolate (70%) chips or pieces ⅓ cup cacao powder (I also substitute some Nutriage chocolate whey protein for part of the cacao powder for an extra protein boost) 2 tablespoons unsweetened vanilla almond milk (may need more to alter consistency if final product is too pasty) ½ teaspoon vanilla extract 1-2 Tbsp. honey or pure maple syrup (try a small amount first and add as needed for sweetness) pinch of salt optional: ½ teaspoon chia powder (or seeds previously ground fine) ¼ cup fresh raspberries Instructions: Place chocolate in a small bowl over a saucepan of simmering water, stir until melted and set aside.

Halve the avocados, remove pit and scoop the flesh into

a food processor/blender and slightly blend. Scrape the sides.

Add the chocolate, almond milk, dark cacao powder, chia powder, maple syrup, salt and vanilla.

Mix for a minute or until smooth. Scrape sides and mix one to two minutes more until creamy.

Scoop the avocado chocolate mousse into a clear glass, filling halfway.

Add raspberry layer and fill the rest of the glass with mousse.

Cover and refrigerate mousse for at least thirty minutes before serving if you can wait.

Optional: Top with a dollop of whipped topping and fresh mint leaf Nutrition Information: Calories: 235. Fat: 13 g. Carbohydrates: 31 g. Fiber: 8 g.

Protein: 4 g.

Created and tested by John Fairchild, Chef/Nutritionist, Nutriage, (267) 281-3370, john@nutriagehealth.com, Nutriagehealth.com.

Our App integrates with Fitbit August 2016

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PHILLYFIT 5

Publisher’s Page

“Mom, I got this one.”

XOXO ~ Derek This issue, I’m taking over my mom’s infamous Publisher Page.

Hope you don’t mind!

TAKEOVER

I was just 15 years old when I attended my first PhillyFIT Bash. Back then (2005), I remember not having to pay admission – let’s just say I had connections (ha). There was a sea of women doing lunges to something outdated like Madonna I recall (LOL). (Now-a-days, both men and women participate equally in these events...it’s pretty cool.) Tables were set up with smiling people behind them. There was a palpable energy and a real sense of community – a pure buzz of positivity.

In the middle of all the hoopla, all the music, the intense fitness frenzy – there was a spunky, sweaty blonde clenching a clip board; she may as well be wearing a whistle around her neck, but she’s too humble and gentle to toot on a loud horn. Nope, not my mom. She has a way with her presence to be louder than any whistle could ever be, anyway. She seemed to be everywhere at once. She was nervous, but confident – juggling but focused – directing but centered and in control.

I watched her move about the trade show like floor like the “Tasmanian Devil”. I watched her meet with sound people, engineers, lighting people, security personnel and lots of folks from all different walks of life – all seemingly asking her important questions – all at the same time. This woman, this great connector, this whirling dervish of workout fandom – well, that was my mom.

Congeniality and graciousness, accountability and responsibility – all traits that were bestowed on me by Jami Appenzeller – Publisher of this very magazine. The thing is, at the time, nearly 15 years ago, I just didn’t realize all of the amazing things that my mom was teaching me. I just thought that the Karate demonstration was way cool.

What I have now is perspective. At 28 years old, I’m just now realizing how amazing she is. The life lessons she has taught me through doing and not preaching has been nothing short of miraculous. Each year my mom plans, plots and brainstorms ways to raise the PhillyFIT Bash bar into the stratosphere. This past PhillyFIT Bash Wellness, Health & Fitness Expo, which took place at AFC in Bala Cywyd,

FIT PHILLYs h!

Ba

6 PHILLYFIT

My BASHful mom (and family). Well, not really. Read on.

[Me (Derek) and my lil sis Savannah, doing what we do best…supporting our mom at the BASH. Really! ]

PA, seemed like the best one yet. Not sure why I felt this way – maybe it’s because I now realize how much roll-up-yoursleeves work goes into planning a monster event such as this.

There were over 75 vendors and 2,500 super-exited attendees. There were food and cooking demos, kids’ activities, beauty makeovers. Actually, so much…I could write another paragraph on just the types of vendors we pull! (Reiki, massage, workouts, nutritionists, doctors, lawyer…yup, all types.)

First there’s the planning, the scouting and securing of a venue. Then there’s the job of creating crazy wicked

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August 2016

awareness – not only to potential attendees – but also to the fitness community as a whole. Then there’s the brand awareness – the grass roots marketing, the social media component, the website churn, the guerilla marketing community outreach, print and digital advertising…it goes on and on.

Finally, there’s the obsessing. About a month out, I watch my mom tirelessly agonize over the details. She’s often on two phones at once and on her MacBook at the same time.

She’s laser-focused on details, with a main mission of safety, fairness and fun. Every fastidious “day-of” detail is put through the Jami “prism” and scrutinized – everything from table placement to entertainment run-of-show to way-finding signage…you name it. My mom has spreadsheets for her spreadsheets. And she has interns who run behind her catching all the papers as she blows from one spot to the next.

What a hoot…that’s my mom!

She’s always told me that she couldn’t do any of this with out the help of committed volunteers and the love that lingers for months after the bash. My Grandparents were always a huge part of this event too, but sadly, we lost both, my Nanny and my Pop-Pop now; both were always by her side and a fixture at the event. They were like royalty to the crowds, with everyone graciously acknowledging my dear grandparents, as they knew there were my mom’s biggest cheerleaders from all the Pub Pages my mom had written about them. Their passing flattened my mom, and to make things worse, each of her parents died literally within a week of two different bashes. Tears in her eyes the entire event, my mom was “there” and making s**t happen, flowing better than the bash before. Man, how does my mom do this? She stays so strong, yet I know deep down inside her ever lasting burning flame has flickered and nearly petered out a few times?

So anyway, back to the crowd and the love part. Yes, a lot love comes out of these events. The best friends I’ve made, of all ages, have been formed at a bash. Honestly, from friendships, to people finding their soul mate, I personally have seen it all! Man, I’m proud of this event, and more so now that I am older and “get it”…whoever knew that something like this could even come to fruition, let alone 16 times already! Year after year folks step up in the name of all things fit/healthy/nutritional and good for you. I’m sorry it’s already over. I think I’ve heard my mom say 15 times that she wasn’t doing another one, they kick her ass. Yeah, then there’s a 16th. She could never give THIS up. I knew it.

One woman in particular, Beatriz Salamanca, has been an ongoing supporter of the Bash (and a terrific friend to my mom). I wanted to give her a shout out because I am overwhelmed by her selfless commitment throughout the years.

Beatriz is a personal health coach and fitness instructor. She also runs a mean Zumba class (I can hardly keep up). She reminded me that the Bash takes place in a different community each year in an effort to raise more awareness for PhillyFIT magazine, but also to appeal to fitness, health and nutritional folks in different Philadelphia area communities.

“Your mom is a great connector,” said Beatriz. “When we all come together, it makes us all stronger. I wouldn’t miss this for the world!” And you know what? That is what everyone seems to say!

Beatriz Salamanca – Longtime PFB Volunteer

The PhillyFIT volunteer family.

August 2016

This past Bash was interesting to me because there were a lot of new faces…new vendors all excited to be part of the day and meet/greet other people. I got to meet a few of them.

These first-time Bash exhibitors seem really pumped to be there. I noticed that they were not only speaking with Bash attendees, but also with each other, which was cool because I know that they were exchanging ideas and sales/marketing strategies…that was really interesting to me on a business

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PHILLYFIT 7

level. I have heard my mom go on and on about the bottom line that her mission is to get everyone in the health and fitness community to “know each other” the way that she/we do now. It’s been such a blessing, she has been on a mission to pay it forward since day one. Guess what Mom, you did it! It works! This dream of yours came true, cheers to you!

Damn, I’m proud of you.

Ilissa Kaye and Jaison Binns – Flywheel Sports Ilissa and Jaison are two cool cats. They offered two free classes to Flywheel newcomers. I’m all about stadiumstyle indoor cycling. With locations in Center City and Bryn Mawr, their highly trained instructors aren’t just cycling enthusiasts – they’re actual fitness experts who want you to succeed! It shows.

IK: “I love being here at the Bash today because our company culture embodies a true sense of community partnership. Events like this give us the chance to connect directly with potential clients but also allows us to interact with our target market so that we can answer questions and explain what Flywheel is all about.”

Learn more at flywheelsports.com

PHILLY FIT

Bash!

Jenna Isaacs and Alexis Fischer – Rodan + Fields These girls were very approachable, fun and obviously passionate about what they do. They were raffling off antiaging eye cream that even I wanted to try!

JI: “I’ve only been a part of the R+F company for five months, so I thought it was a good idea to participate in the Bash today in order to expand into the community and grow my network of potential customers.”

AF: “This Bash is very high energy and a lot of fun. All of the vendors here seem excited to be here.”

To learn more about R+F products or to inquire about how to become a R+F consultant, visit rodanandfields. com.

ADVERTISE TO YOUR TARGET MARKET Contact PHILLYFIT TODAY! 8 PHILLYFIT

Call 267-767-4205

or email Jami@PhillyFitMagazine.com www.PHILLYFIT.com | 267-767-4205

August 2016

Cindy Corabi Health and Wellness Certified Holistic Health and Wellness Coach

FREE OFFERS

15 minute consultation $29 Isagenix enrollment fee waived

215-805-1035 Specializing in weight loss and digestive issues

Independent Associate for Isagenix International www.gethealthywithcindy.com ccorabi@comcast.net

John Bennett – Philly Gainz This local company has a sick online store on their website where they sell reasonably-priced Protein, BCAAs, Creatine, Thermogenic, Pre-Workout and supplments and vitamins JB: “We’ve only been in business six months so I’m looking to network with everyone here at the Bash. I hope to meet new clients and also connect with other local health enthusiasts.”

Visit www.phillygainz.com for more information.

One thing’s for sure. It was totally obvious that everyone at the Bash was enjoying themselves and having a great time.

Deep down inside I feel like the Bash was actually a vehicle to teach me, my brother Darion and my sister Savannah a little something about creating a sense of community and a shared culture. It’s one thing to talk about doing an event; it’s another to actually do it..year after year.

Each year after the Bash, our family sits around the table to talk about it, and every year we always say to my mom, “How are you going to top that next year?” But somehow, she always does. I might be biased, but I think the annual PhillyFIT Bash keeps getting better and better.

I’m forever grateful to my mom for making me be part of it all. Now that I’m older, I truly appreciate all that she has done for me and for the fitness community here in the Greater Philadelphia area. It’s just amazing. Someday, I hope to harness all that positive energy and maybe start a Bash of my own. I’m thinking it might be a Lo-Boy Rider Bash. We’ll see.

In the meantime, mom, keep rockin’ it. I love you.

August 2016

PhillyFIT Weekend Wellness Retreat Coming October 7th, 8th and 9th, 2016!

Email Jami@phillyfit.com for details.

www.PHILLYFIT.com | 267-767-4205

PHILLYFIT 9

Derek’s Top Six Hacks for Networking: Coming to the Bash year after year has taught me a thing or two about meeting new people.

Beverly Brown – 2BsActivewear.com I liked meeting Beverly because she had sass, spunk and she oozed energy. She’s the President and Designer of a locally-based online activewear company. It’s obvious to me that her line bridges the gap between fitness apparel and fashion. Her whimsical, vibrant prints, with beautiful eye-popping colors, even made me want to try on some yoga pants.

“I believe women should sweat pretty,” explained Bev. “I’m a Paralegal by day, but fashion design is where my passion is. I also really enjoy Zumba.”

Shop Beverly’s collection at 2BsActivewear.com.

Okay, so it’s summer. It’s the absolute best time to get PhillyFIT. If I can find a way to do it with my busy schedule (I drive Lo-Boys). Get outside and enjoy all of the sounds, sights and awesomeness that summer gifts to us each year.

The Bar-B-Q, some Mike’s (lite of course), lemonades and a bonfire is my suggestion, but hey, whatever floats YOUR boat is my point!

That’s another thing my mom taught me – savor each moment – they matter. Make sure everyone of your friends and family really know how much they mean to you. Hold hands.

Linger on the beach. Catch a wave. We’re so lucky here to be able to take a day trip to the Jersey Shore and just chill. Take advantage of it now.

My mom will be back on her Pub Page in September. ~ Derek – Love Always!

10 PHILLYFIT

1. Always smile. It’s a cliche, but true. People just warm up to you faster and a pleasant smile just opens the door for lively conversation. It’s disarming and lets folks know that you’re genuinely interested in what THEY have to say.

2. Make eye contact. It’s easy to get distracted, especially in an event setting.

3. Offer a sincere compliment.

4. Follow up. People give you their business card for a reason. These days, it’s easy to share contact info via smart phones, too. So don’t forget to follow up no matter who’s making the request, you or them.

5. Reach out by phone. E-mail is not the best option for a follow up. To me, it feels impersonal and distancing. A phone call also allows the other person to remember you more clearly (through your voice).

6. Make an e-troduction. This is my favorite tip.

While I don’t advocate following up via e-mail, the exception to this rule would be for purposes of introduction. People really appreciate it when you take the time to connect them to prospective clients, mentors and future fans. Helping to grow someone else’s business, with no expectation of your own, is a very cool thing to do.

Three little-known fast facts about the PhillyFIT Bash 1) There’s always an animal component – For 16 years, my mom, Jami, has been devoted to matchmaking seekers and providers in the local area when it comes to fitness, health and nutrition, but animals have always held a special place in her heart. So, each year she invites various shelters to showcase house pets up for adoption. And yes, the animals find new homes! It’s part of the Bash magic.

You’ll also find vendors who know a lot about healthy pets. From organic food to exercising your pooch, the Bash holds a wealth of information about how to keep Fido healthy, fit and fabulous.

2) It’s rarely held in the same place each year.

3) It really is for the whole family. You can see media coverage and photos from past Bash events online at: phillyfit.com/phillyfit-bash/

www.PHILLYFIT.com | 267-767-4205

August 2016

Multi-Generational Yoginis

By Edie Moser To look at Sandy Andersson and Ruth Epstein, it is easy to tell that they are mother and daughter. They have matching smiles, a sparkle in their eyes, and the same youthful exuberance. Sandy, who is a chiropractor and Director of Family Chiropractic of Lederach has long been inspired by Ruth, who now lives in a retirement community in Florida. In addition to a love for life, ninety-year-old Ruth modeled fitness for Sandy. A yoga teacher with forty years on the mat in front of various classes, this mother set the stage for her daughter.

In May of 2016, Sandy completed the Yoga Teacher Training at Anahata Yoga and Wellness in Harleysville. Kathy Tooley is the founder of the studio and during the graduation ceremony when Sandy spoke about what it means to her to have the privilege of being a yoga teacher, Kathy beamed like a proud mother herself.

I had the joy of attending Sandy’s inaugural class and was deeply moved by watching my dear friend, whom I have long described as having hands and a heart of gold, lead the students in the practice that focused on gratitude. Breathing, chanting, asana, and awareness were part of the beginner’slevel class. Ruth had come up from Florida to celebrate the occasion with Sandy. She was able to engage in the entire practice and at a pivotal moment, when attempting to stand, she found herself in downward facing dog, which Sandy laughingly called “downward-facing mama”.

I spoke with each of them to get a sense of the ways in which this ancient practice has impacted their lives and how they take it off the mat.

Before Yoga Was Mainstream Ruth began teaching on the front lawn of her home in 1970. Since then she has offered her skills at many community centers and privately in people’s homes, reaching hundreds of students over the years. The most unusual place she has taught was in a locker room, between lockers. The second most unique venue was a library.

Her own teacher training was with pioneering yoga teacher Ruth Bender in Connecticut. “I left her studio and got a job right away. What drew me to yoga was the way my mind and body reacted. I needed something to distract me from mothering four children. For me it was an immediate fit,” she laughed.

The form she had taught is Hatha Yoga. Yoga Journal August 2016

describes this as “physical yoga postures,” meaning your Ashtanga, vinyasa, Iyengar and Power Yoga classes are all Hatha Yoga. The word “hatha” can be translated two ways: as “willful” or “forceful,” or the yoga of activity, and as “sun” (ha) and “moon” (tha), the yoga of balance.”

Sleeping in Sivasana “One of the most rewarding experiences in my life was teaching at a Jewish Community Center, for wayward children. There were ten students, ranging in age from six to twelve. I noticed two things – that they were flexible and had a short attention span. I led a relaxation exercise at end of class. I put every one of those children sound asleep.”

Although she no longer teaches, Ruth still practices, “Very limited. I just celebrated my ninetieth birthday. I take a thirty-minute class once a week and then on my own.”

Yoga Benefits Body, Mind, and Spirit She finds the benefits of yoga to be multi-fold, including:

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PHILLYFIT 11

“Extreme flexibility; for a woman my age, I have a lot of it. Something happens in my mind that helps me in all kinds of stress. I can go inside myself and let go of tension, and stress and anything I don’t want, can’t use, and don’t need.”

Compared to her peers, she notices a dramatic difference. “It’s upsetting to me to see a lack of flexibility. I see a lot of people with walkers and canes who don’t use their bodies. The flexibility and continually wanting to do things, listening and watching, make me more alert than others my age. I will go to almost any lecture that is offered where I live. Blame it on yoga.”

Ruth says that she is ecstatic that Sandy is becoming a yoga teacher. “One of the gems. It will benefit her patients.

Yoga is such a unique discipline.” She waxes on, like the proud mother that she is. I’m ecstatic that my child thinks enough of what she learned from me. I never got as deeply involved as she did.”

Healer, Heal Thyself In speaking with Sandy, I found that what called her to the practice of yoga was back pain. She says, “I needed to find a solution to the years of daily low back pain, and that solution was movement, gentle movement. As a chiropractor, it was embarrassing to have back pain, and I chose not to be a victim but to find the best way, in addition to continued chiropractic care, to heal my body. Once I felt the relief through yoga, I knew this was something I had to share with my patients. Physically, I know that I will not be able to positively affect my patients at the adjusting table for the rest of my life, but I can certainly influence them from the mat for many years to come!”

Although her mother started practicing yoga when Sandy was fourteen, she admits that she herself had not gotten onto the mat consistently until recently.

“Ruth has been an inspiration in many areas of my life.

She has a philosophy of health and wellness that comes from constant studying. She has shared that information with so many people in her lifetime, in many venues. From my mom, I learned to observe, be aware, be present, be engaged, grow, and open your heart to others. And, right now, in my chiropractic practice, I have many people I can share my knowledge with on a regular basis. I don’t want to lose that! I can’t imagine not being able to share what I know. Through my yoga practice, I will be able to continue that path.”

She attributes her mother’s youthful attitude to her role as a yoga teacher. “I also saw the quality of the friends my mom had met through yoga. They were always many years younger than her and were healthy and so positive. I believe she got to stay young in part because the people she surrounded herself with were youthful of body and mind.”

Sandy sees herself in teaching mode in and out of the studio. “As a chiropractor, my natural instinct is to teach.

The word ‘doctor’ in fact takes its root from the Latin word docere meaning teacher. People come to my office with an expectation to learn the best ways to help their 12 PHILLYFIT

body heal. I feel capable and confident that I can weave what I know about the body, motion and the spine and parlay my knowledge to yoga.”

She finds that there are tremendous benefits to a regular practice. “To maintain youth, we need flexibility; of body and mind. A yoga practice promotes both.”

She chose the studio whose name comes from the Sanskrit term for the heart chakra and translates to “unstruck note”. “From the moment I saw the sign across the street from my office that said ‘coming soon – Anahata Yoga and Wellness Center,’ I knew I wanted to know more. I was among Kathy Tooley’s (the owner of Anahata) welcoming committee. I loved the idea of our community being a center of attraction for people seeking what yoga has to offer. Many of my patients have benefited from the wide selection of classes offered at Anahata. It was a natural fit for me to attend my training at a center whose philosophy I support and whose values aligned with my own.”

An Attitude of Gratitude When I told her that I found her class so lighthearted and joyful, she responded, “I live my life in gratitude. Not every single second, but as often as possible, and through the majority of the day. I know that if gratitude is not present, I need to make a change, either in my activity or my perception. I look to find gratitude in all I do and journal what it is that I am grateful for. I have studied happiness and gratitude and have adopted success principles as part of my daily life.

Among some of the things I do include goal setting, visualization, affirmations, and exercise to guide my path through the things that bring me joy. It isn’t an accident that I have the attitude I do. It is intention. We have choices in life. I choose gratitude. Yoga fulfills another aspect of gratitude in my life!”

Sandy wants people to walk away from an encounter with her feeling uplifted. “My purpose in life is to inspire and empower all I meet, whether to smile a little more, feel a little happier or accomplish a lifelong goal. I would like people to leave my class feeling that inspiration and empowered so they can tackle anything they set as a priority in their life.”

She reinforces her attitude: “My mantra for life is – Just Wait!” These have been guiding words for me for many years. “Just Wait” can end with a question mark, exclamation mark, comma, period. To me it means be patient; the best is yet to come. To me it means hold steady, just keep doing what you need to do, course correct when necessary and remain calm. Breathe. Life is good!”

www.PHILLYFIT.com | 267-767-4205

August 2016

Counseling and Therapy Matthew W. Gelber, MS Psychotherapist Are you unhappy, stressed or depressed at home? At work? At school? Do you find yourself yet again in another bad relationship? Is intimacy or trust lacking in your relationship? Are you discussing a divorce?

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I am an experienced and compassionate therapist who helps individuals, couples and families achieve great outcomes in different areas in their lives. I am available to clients outside of the office, as well as for help.

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August 2016

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PHILLYFIT 13

The Great Debate: Sugar vs. Fat

By Matt Weik Once upon a time, people who roamed the earth would eat food to sustain energy and to survive. They didn’t have the luxury of half-gallons of ice cream, bags of potato chips, French fries, and beer. But all those things taste great, right?

True. But our mentality has shifted from the days of survival to the days of comfort. Americans sit down and eat to fulfill an emotional need. At gatherings people stand around a bunch of food that most people probably aren’t hungry for and they eat anyway to be social. This is one of the many reasons why such a large percentage of Americans are overweight or obese.

Counting calories is one way to make sure you hit your macros and dietary needs for the day. People are thumbing around on their smart phones in search of their latest and greatest calorie-counting fitness apps. These apps, though, seem to be a necessary evil these days. But there seems to be a shift in what people are paying the most attention to. The days of looking at nutritional labels to figure out how many calories are in each serving or how much fat it contains is now showing through studies that more people are focusing on the sugar content. Sugar has become the biggest villain when in search for healthy foods and alternatives to items for which you’d like healthier options.

We’ve all seen the trends over the years. Everything from fat-free, to low-fat, to no trans fat, and the like. With recent research showing that higher fat diets might be your best bet, more people are skipping over the nutrition panel and going right to the sugar content. High in sugar? Back on the shelf it goes.

While a balanced diet is key and “everything in moderation” as they say, more people are putting down the sugary products and instead reaching for a product higher in fat content. Snacks are now consisting of things such as nuts and string cheese. These types of foods also help improve satiety, which lowers the rate of binge eating and over-consumption.

Sugar has been shown to cause several negative effects in the body. One of the biggest concerns these days is the fact that cancer cells feed off of sugar. If you are at a higher risk of cancer due to environmental factors or family history, it is advised to maintain a low-sugar diet. Consulting with your family doctor or licensed nutritionist to help you with your diet would be a good ideal to lower your risk factors.

Ketogenic diets seem to be the craze these days with people swapping out carbs for fats. With utilizing a low-carbohydrate diet and increasing your fat and protein intake, you stay full longer. This has been shown to lower an individual’s overall daily caloric intake, which can lead to weight loss.

Foods high in healthy fats: Avocados Fish Bacon Coconuts/coconut oil 14 PHILLYFIT

The Negative Effects Of Sugar Can increase triglycerides Can lower HDL levels Can increase the risk of heart disease Can cause insulin resistance Can lead to fatty liver Can be bad for your teeth Can put you at a higher risk for cancer Can decrease memory and cognitive health

The Benefits Of Fats Can lower triglycerides Can improve satiety Can increase HDL levels Can decrease blood pressure Can improve insulin sensitivity Can improve heart health Can help treat Metabolic Syndrome Can help regulate hormones in the body Can help overall brain health Can help improve skin health Can help improve eye health Can boost your immune system Can be used as an energy source Can help the body use vitamins Can help protect organs Can help decrease inflammation Olives Extra virgin olive oil Sunflower/safflower oil Nuts Chia seeds Butter Milk Cheese Yogurt Whole eggs Dark chocolate So rather than passing on the bacon and egg yolks, embrace them and utilize them in your diet to not only hit your daily macros, but to improve your overall health. If you aren’t getting enough fats in your diet, you can easily supplement with an Omega-3 Fish Oil product. These can be purchased over the counter at your location nutrition store or online. It is ideal to speak to your family doctor to get the

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August 2016

proper dosage for your body and to ensure it will not affect any medication you might be on. If you exercise regularly, having a diet high in fat is especially important for gaining lean muscle mass as fat help regulate hormones, which can help elevate growth hormone levels and aid you in lean muscle mass gains as well as help speed up recovery time.

With all the benefits that come along with a higher fat intake, it’s obvious why so many people are saying goodbye to low-fat diets and are now kicking carbs to the curb.

While this diet might not be the “magic pill” so to speak in regards to the best diet out there, it has been shown through several studies to be extremely effective in improving health and helping with weight loss. More research is constantly being done on high-fat/ketogenic diets so expect to see more great benefits from utilizing this system in the very near future. Fat is no longer a curse word. Learn to embrace it and the health benefits that come along with it.

Matt Weik is the Founder/Owner of Weik Fitness, LLC and is a well-respected fitness expert/author with a global following. He’s a certified strength and conditioning specialist, personal trainer, and sports nutritionist. His work has been featured in over 85 fitness magazines and over 1,000 websites. You can contact Matt via www.weikfitness.com or on his social channels found on his website.

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PHILLYFIT 15

Chelsea Durkalec: Fight Like a Girl

By Erika Ayres

Chelsea Durkalec certainly knows how to do it all. At just 23 years old she’s a fitness model, a national-level NPC bikini competitor, a college graduate, and now a professional actress. Chelsea’s first feature film, Fight Valley, hits the big screen this July. She starred and fought alongside some of the biggest names in UFC Women’s Bantamweight Champ Miesha Tate, Ronda Rousey defeater Holly Holm, and newbie Cris “Cyborg”. In the movie Chelsea plays Tory Coro, a young woman who puts her life in danger as a “Knockaround Girl”. Philly’s own Susie Celek plays Chelsea’s onscreen sister, Windsor.

Chelsea opens up to PhillyFIT Magazine about Fight Valley, working with UFC superstars, and staying in shape.

1.) Tell us about your new movie, Fight Valley.

Fight Valley is an action-packed fight movie starring UFC’s Miesha Tate, Holly Holm, and Chris “Cyborg”. My character (Tory Coro) turns up dead in the streets. My sister (played by Philly’s Susie Celek) tries to figure out the truth behind my death and finds out she will have to literally “fight” for the answers.

2.) How did you get cast in the film?

I heard about this film from the director, Rob Hawk; I have worked with him on other projects. However, I originally auditioned for a different character, then later auditioned for Tory.

3.) What was it like working with UFC stars Miesha Tate, Holly Holm, and Cris “Cyborg” in the movie?

At first I was very intimidated to be filming with these women, especially in the fight scenes. I have always pictured UFC fighters as very tough and mean, but I came to realize how kind and down to earth they are. I am very honored to have worked with such genuine, hardworking ladies.

4.) Did they give you any fitness advice?

Not so much fitness advice as much as fighting advice. I do not come from a MMA or boxing background as many of the girls in the film have, so I was willing to learn as much as I could!

5.) What did you think of the UFC fight between Miesha and Holly?

I was so excited when I heard they were going to be 16 PHILLYFIT

fighting. It was like Fight Valley came to life! I couldn’t for the life of me root for one over the other, but it was strange to see them fighting each other in the cage after I was used to seeing them as friends on set during filming.

6.) How did you prepare for the fight scenes in the movie?

I took a couple of MMA classes to learn basic moves and terms before filming. Then on set we had the amazing stunt coordinator, Erik Audé, working with us to show us the fight choreography.

7.) Where in Philly do you work out?

I workout and personal train at Retro Fitness.

8.) What fitness tips can you give our readers?

My advice would be to first set a reasonable goal, then to not give up. Go slow and do what you can. Also, find a workout that you find fun and enjoyable; the same workout that works for someone else might not be the same workout that is right for you.

9.) Where can we watch Fight Valley?

Fight Valley comes out in theaters and On Demand this July.

It will be on platforms such as iTunes, Amazon Instant, and cable VOD.

www.PHILLYFIT.com | 267-767-4205

August 2016

Fernando’s Secrets of Success Secret #2: View Food as Fuel ~ By Fernando Paredes ~ You’ve heard the saying that some people ”eat to live OR live to eat”, right? Well, which one best describes YOU? Your answer will say a lot about your personal relationship with food. Looking to food as a source of comfort and stressrelief is very different from viewing food as fuel.

Now, who doesn’t love to eat? I know I do. While we all enjoy tasty food, successful trainees predominantly view food as fuel. They seek the protein, carbs and fats that will fuel their body and support their health, fitness, performance and progress. They think in those terms FIRST and taste is secondary.

Ask yourself these questions: • Would you give a $500,000 dollar high performance sports car dirty, low-grade fuel?

• Would you give a beautiful newborn baby low-quality junk food during it’s first years of life?

Of course not! Why? In both these cases, you place a high value on giving each the right things to ensure their respective success. A simple concept to understand, however, one that is very difficult to apply for most people when it comes to their eating habits.

Here’s the key point you have to understand: unless you have the right perspective of the food you eat, none of the various diets, nutritional programs, formulas and supplements will ever make any sense. Once you develop the ability to simply view food as fuel, everything else becomes easy.

And all successful trainees know this, which is why they get results with their food programs. How can you develop this ability? First, we need to get back to the basics.

The Basics: Proper Digestion, Absorption and Elimination I cannot overemphasize enough the importance of having proper digestion, absorption and elimination. All the foods you eat get broken down into proteins, carbs, fats, vitamins, minerals, water and phytonutrients to be absorbed and used as fuel. And then the body eliminates any by-products and harmful toxins from your system. If your body cannot properly digest and absorb the key nutrients it needs from the foods you eat, it doesn’t matter which fancy diet or supplement you use. Your success will always be limited.

These fundamental elements are critical to your nutritional success. Even in healthy people the anatomical differences of our internal organs can change the ability and efficiency of the digestive system.[1] Many people have such a severely distressed digestive system it can barely process the foods they eat. Ever notice how many people use antacids and laxatives to help relieve their poor digestion? Successful trainees that have problems in this area are usually proactive about it. Instead of taking potentially harmful antacid drugs August 2016

and laxatives after the fact, they take natural supplements like digestive enzymes, fiber and probiotics to complement, fortify and aid their digestive system.

Eating for Health, Fitness and Performance What is a healthy eating plan? A simple answer would be any eating plan that supports, builds and maintains good health, fitness, fat loss, muscle building and performance.

What type of eating plan do successful trainees follow? Do they use: • High fat or low fat?

• High carb or low carb?

• High protein or low protein?

• Vegetarian foods or meat?

• One hundred percent organic foods or non-organic foods?

• Three large meals a day or six smaller meals a day plan?

• Various nutritional supplements or no supplements at all?

The answer is a resounding YES to all of the above. They all can be healthy! Let me explain. There is no one eating plan for everyone. Each person’s eating plan will differ depending on each person’s individual physiology, metabolism, digestion, absorption, elimination, fitness level, needs and goals. Based on their individual physiological needs some

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PHILLYFIT 17

people will need high carbs, while others don’t. Some will need high fat, others won’t. Some will need to use multiple types of nutritional supplements, others won’t. And so on.

[2] Which Fuel Mix Is Right For You?

Slow Oxidizer

Mixed Type

Fast Oxidizer

So let’s start with the big “three” that are always surrounded by the most confusion: carbohydrate, protein and fat intake. Which ratios are best? Depends on your body’s oxidative rate. Knowing if you are a slow or fast oxidizer will determine how much carbs, protein and fat you will need.

And which food combinations your body will thrive best on.

For example: • Slow oxidizers need: low-protein, low-fat, high-carbohydrate diets to be healthy and fit.

• Fast oxidizers need: high-protein, high-fat, low-carbohydrate diets to be healthy and fit.

• Mixed oxidizers need: relatively equal parts of protein, fat and carbohydrates to be healthy and fit.

While your genetics mostly determines your oxidative rate, you don’t need to undergo genetic testing to figure this out. There are many nutritional tests/questionnaires that will give you a good idea of where you stand. The “Metabolic Type Self-Test” is one of the best I’ve found.[3] What Really Is “Healthy” Eating for Fitness and Performance?

Here’s the secret: as long as you eat according to your physiological needs, it will automatically be healthy for you. Conversely, what is healthy for you could be very UN-healthy for someone else.[4] This is the real reason why you have so many different people seeing results despite the fact they eat in a variety of different ways. Yes. There is no single “right” healthy way of eating for maximum fitness and performance. They all can be right, if it’s right for your particular body.

What YOU Need to Do So please do NOT be fooled by all the fancy, yet nutritionally deficient fad-diets and “super” supplements promising you the world. Take a lesson from successful trainees that achieve consistent results. Examine your relationship with food. Place a high value on your body, nourish it and view food as fuel. Pay attention to your digestion and elimination. Figure out which food combinations your individual physiology will thrive on and resume your eating plan with a better mindset that will lead you to new levels of health, fitness and performance!

Footnotes / References:

18 PHILLYFIT

[1] Roger Williams, PhD, “Biochemical Individuality”, Chapter 2, p.19, Anatomical Variations-Significance [2] Roger Williams, PhD, “Biochemical Individuality”, Chapter 10, p.153, Individuality in Nutrition [3] William L. Wolcott and Trish Fahey, “The Metabolic Typing Diet”, Chapter 6, p.129, Identifying your Metabolic Type [4] William L. Wolcott and Trish Fahey, “The Metabolic Typing Diet”, Chapter 1, p.1, One Man’s Food is Another’s Poison Fernando Paredes, NASM-CPT, CES, PES, FMS2 a twenty-year veteran of the fitness industry, is a sought after fitness and performance expert in the Bucks/Philadelphia region.

He has been featured in various media: Comcast Network’s “Your Morning” show, “It’s Your Call with Lynn Doyle”, WFMZ Channel 69 News, CBS3/CW Philly and The Philadelphia Inquirer because of his innovative Core-to-Strength Training™ approach. Fernando has gained the reputation as the expert other trainers turn to for advice and the “go-to” source for anyone interested in attaining lasting results and achieving their true potential. For more information visit his website at www. fusionfitnessstudio.net.

PhillyFIT Weekend Wellness Retreat Coming October 7th, 8th & 9th, at Icona Resorts, Wildwood

Email Jami@phillyfit.com for details.

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August 2016

Dynamic Female Duo Trains to Row From California to Hawaii

By Mary N. Nearpass

August 2016

After years of preparation, the momentous day is finally here! In June of 2016, Vicki Otmani and Megan Biging began attempting to do something that has never been done by two women: row halfway across the Pacific Ocean from Monterey, CA to Honolulu, HI. The nearly 3,000-mile trip will take approximately 2 months to complete, and will be done entirely unassisted: no stops, no food drops, no sails, no motor, just muscle. These superhuman women will carry everything they need to survive at sea with them.

Vicki announces: “Follow us on our quest to change the world by becoming the first North American female pair to row, unassisted, across the Pacific Ocean from Monterey, CA to Honolulu, HI as part of the Great Pacific Race, all in an effort to show exactly what just a few people can achieve. By raising $100,000 for the Ocean Conservancy we hope to create a ripple effect than can alter the course of our planet’s future for the better. Through educational and awareness efforts, our work guides others to protect our greatest global resource. And if we set a world record or two while we’re at it, that wouldn’t be half bad either!”

However, this expedition is not just about them. This is about all of the nearly 7 billion people on earth, too. It’s about all of us being a force of positive change in a great, big world. In mythology, the Kraken is an enormous, squid-like sea monster, capable of swallowing ships whole and the bringer of certain doom to all who cross its

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PHILLYFIT 19

path. Vicki and Megan believe there is not only the very real “monster at sea” that we as a species have created through waste and misuse, but that there is a Kraken within each and every one of us. To this end, Megan and Vicki are challenging their bodies to attempt three world records in the sport.

They want to be the first female pair to complete this trip, the first Northern American pair to row across the Pacific and to beat the world record for speed.

Additionally, they want to bring to light the atrocity that is the Great Pacific Garbage Patch located in the central, North Pacific Ocean. The patch is characterized by exceptionally high concentrations of pelagic plastics, chemical sludge, and other debris that have been trapped by the currents of the North Pacific. Vicki said she hopes by documenting the condition of the ocean, she can be a small pebble of change leading to environmental changes in the future. Submarine rovers have found mountains of trash. In the next 20 years if we continue dumping and not make anything better, garbage will outnumber sea life.

Because of all these things, two incredible woman want to motivate others while challenging themselves; After all, this is no longer just about a carbon footprint, but a moral footprint. Fight the Kraken is the catalyst for making small changes towards seemingly insurmountable goals: actually completing the voyage where others have not, and reversing the damage that has been done to our greatest global resource. The ocean entertains us, inspires us, and sustains us so we all need to take responsibility for its protection. This monster is no longer just a myth, and they intend to fight it.

Their tools are a boat, a camera, and the power in phenomenal bodies. Together they plan to do something great...one stroke at a time.

“We think being the first North American female pair to successfully row across the Pacific Ocean IS kind of a big deal. Frankly, we are honored and humbled at the opportunity and are going to do everything in our power to make this a reality. What others have overlooked, we will research. What others have forgotten, we will remember. Where others have tried and failed, we will succeed. We will fight the Kraken,” Vicki says.

Vicki spent her entire childhood engrossed in all things aquatic, from the biggest whales to the tiniest of sea slugs.

Even though she grew up in Owasso, Oklahoma, the youngest of three children, she wanted to know everything about the world underwater. With a lifelong plan to pursue a degree in marine biology, her career goals were put on hold when she was introduced to the sport of rowing her freshman year at Oklahoma State University. Her passion immediately transitioned from underwater life to that of one lived on the surface. “I decided in college that it would be awesome to row across the ocean, not thinking it would be possible or that it could happen. I put it on my bucket list. It was a big goal and I wanted to find a way to do it. I am the happiest when I am on the ocean.”

Upon graduation after a successful collegiate career, (a double-major in Russian literature and animal biology), 20 PHILLYFIT

Vicki moved to Nashville, TN and eventually Philadelphia, PA to continue to train in the sport she loves.

In 2009, after spending time at the national and Olympic level, a back injury forced her into an early retirement from the competitive scene. Yet, still loving the push of endurance sports, Vicki moved into the world of distance triathlons, which eventually introduced her to her husband, Chris, a fellow triathlete. After marrying in 2011, they moved to the U.S. Virgin Islands, where the couple earned their Dive Master certifications and continued their passion for a life in and around the sea through a career in scuba.

Vicki and Chris have since returned to Pennsylvania, and currently live near Philadelphia, where Vicki coaches rowing, is a strength fitness and nutritional coach, and continues to follow her passion on the water.

By completing this race, Vicki not only hopes to achieve an even deeper connection to both the ocean and her sport, but to also use the voyage as a platform to help educate people on the damage our ocean and ultimately, our species, is facing.

With the ocean only a short 2 miles away for most of Megan’s formative years, it was easy for her to fall in love with an environment that is so mysterious and powerful. As a native Californian, she grew up on the beach as a Los Angeles County Junior Lifeguard where her intrigue and respect for the ocean developed as she charged through the waves and learned more about how the sea works. However, it wasn’t until Vicki taught Megan how to scuba dive that she really understood what had been under her all those years. Diving with Vicki gave her an entirely new perspective on what our oceans have to offer. A world of its own, the respect and intrigue that the ocean once provided grew to sheer awe.

If you’d like more information about the voyage, follow the progress of these two astonishing young women athletes and cheer them on during their exhilarating journey, visit the website at www.fightthekraken.org, or follow them on social media via Facebook, Tweeter or Instagram.

Bon voyage, ladies! We look forward to hearing all about this spellbinding adventure upon your safe arrival!

www.PHILLYFIT.com | 267-767-4205

August 2016

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Cycling classes – beginning at 5:30 AM with a class schedule that will fit any lifestyle.

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My name is Rob Henry.

I’m 21 years old, and I live in Bensalem. I work out 5 times a week, even after my ten hour shifts. I love it. It has taught me life lessons: 1. Don’t be afraid to try new things. 2. Never quit, no matter how bad you want to.

3. Be a beast at life. I think the gym has saved my life. I was going through depression on the edge, until I found this hobby. If you’re mad at the world, upset, frustrated take it to the gym for at least one hour a day. I’m telling you, it will help you. It has for me.

Antonio Messina: “I’m only 16 from south Philadelphia, and I love bodybuilding. I started about a year and a half ago and I don’t think I will ever stop. Working out was one of the greatest things I could have ever done for myself!”

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August 2016

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PHILLYFIT 21

Essential Oils Primer

By Joanna K. Chodorowska Essential oils are oils that are extracted from plants.

They can be either from the flower, the bark of a tree, leaf or the seed. These oils protect the plants from environmental threats and help them to adapt in new surroundings. Each drop of oil can be used for both physical and emotional benefits. The oils are typically extracted through a process of steam distillation to separate the oil from the water-based components.

The essential oils are rather powerful – 1 drop of peppermint oil is more potent than 18 cups of peppermint tea (made from the leaf). It takes 150 pounds of lavender flowers to make 1 pound of oil. This also means with this potency, they have a strong aroma, which is why essential oils are used in aromatherapy! (“Scent therapy” just doesn’t sound as nice!)

They have been known for centuries to provide healing benefits, both physically and emotionally.

So when using essential oils, you definitely want to use less, not more! They can be used aromatically (meaning you can sniff them or put them into a diffuser – kind of like a mini-humidifier). They can be used topically on the skin and diluted as needed based on sensitivity with a carrier oil like fractionated coconut oil. Some oils, if they are therapeutic grade, can also be ingested. I would caution against this unless you are certain of the application. Some oils that can be digested should also be diluted first – those would include peppermint, orange and any of the other fruit-extracted oils, and ginger. Others like oregano oils, sweet basil, marjoram, and the spices can be used in cooking but might not be well tolerated taken internally. Always consult with an expert before ingesting essential oils or applying them topically. Only use therapeutic-grade oils as those are guaranteed to have the purity you are looking for. When the quality is there, you can smell and feel the difference!

I have been using essential oils loosely for over 15 years.

I used to buy an oil blend from Aveda and just spread it all over. It had geranium, ylang ylang, and lavender. In the past year, I have also learned more not only on the physical benefits of essential oils but the emotional ones, too.

One of my friends said “The beauty of essential oils is they help you understand and heal the emotional issue without you having to thinking about it!” That is the easiest way to explain it.

Here are some of the physical and emotional properties of the oils above: Geranium – Helps to calm nerves and lessen the feeling of anxiousness. I could sniff this all day! On an emotional level, it can facilitate trust in relationships by encouraging emotional honestly, love, and forgiveness.

22 PHILLYFIT

Lavender – Most often used for relaxation and to aid in sleeping. I use this on the bottoms of my feet every night and sleep so much better and peacefully. On an emotional level, it can help with communication and allow the fears of being heard or misunderstood go away.

Peppermint – Used most often for stomach aches or helping with digestion. You can apply it on the belly near the stomach area or ingest it with some water. It is also very invigorating applied on the back of the neck. It commonly is used for relief of headaches. On an emotional level, it can bring joy and levity to the heart and soul so you feel like you are gliding through life.

Ylang Ylang – It is very calming and soothing; great for someone who is on overdrive and needs to take it down a notch. Emotionally it can help you reconnect with your inner child who is playful and able to see the beauty in all situations.

I often choose oils intuitively for clients or based on my experience in using them. I started making custom roller bottle blends for clients to choose the oils they may find helpful for whatever emotional issue they are or are not aware of. Just name it, and I will create it. Then I provide a short description of what emotional meaning can be behind the oils chosen. It is really fun when clients say “I LOVE my blend – I wear it all the time!” Oftentimes, I don’t keep track of what we put in as your energy will change as you use the oils, so your custom blend will change even if the name stays the same. My most recent blend is called My Sparkle and Flow… and I love it, too, and totally feel uplifted using it and more productive, too.

For more information about essential oils, check out the monthly classes I offer or come in to schedule time to create your custom oil blend. www.nutrition-in-motion.net/resources/essential-oils [References: www.draxe.com – Free eBook, The King’s Medicine Cabinet Emotions and Essential Oils, reference guide – www.enlightenhealing.com – 3rd edition, 2014.]

Joanna K. Chodorowska, BA, NC, TPTH, METS – HMP is a personal nutrition coach, energy worker, and healer. She helps you identify what is causing your symptoms of ill health and use real food nutrition, The Path to Heal and essential oils to fix the issue for good. For more information, please visit www.nutritioninmotion.net.

www.PHILLYFIT.com | 267-767-4205

August 2016

Yerba Mate:

The Ancient Health Secret

Look & Feel Your Best!

CARMINE’S HAIR STUDIO

By Matt Weik

HAIR REPLACEMENT CENTER

It’s a known fact that you can find yerba mate in many different products on the market today. Many of these products revolve around either weight loss or energy production (pre-workouts). Yerba mate, which comes from South America, contains caffeine and therefore is considered a central nervous system stimulant and is created by steeping the ground leaves and stems of the plant itself. But there are many facets of this amazing herb other than what was just mentioned that are overlooked. Below will shed some light on why you should consider adding this product to your supplement stash. ~ Antioxidants ~ Free radical damage comes with the territory when exercising. Therefore these little gems are the perfect way to protect your body. In fact, yerba mate is known for having over ninety percent more antioxidants than green tea. With continued use, yerba mate can help aid in fighting the effects of Father Time, reduce stress, and even help prevent certain types of cancer. Now you don’t have to just eat an apple a day as yerba mate’s immune system properties can also help keep you clear of the doctor by fight off any nasties that try to invade your system. ~ Focus ~ Yerba mate contains the amino acid L-theanine, which research has shown to enhance focus and concentration. The combination of the caffeine as well as the L-theanine gives you the perfect performance enhancement by giving you the energy you need but the mental energy and focus to complete the task without any of the negative side effects associated with many of the energy drinks and supplements out on the market today. ~ Digestion ~ If you suffer from digestive issues, yerba mate might be able to help you. Yerba mate has the ability to help increase the production of bile, which is produced by the liver and stored in the gallbladder to help break down food, as well as stimulating the release of gastric acids. Further down the process, this herb can help keep your colon clean by allowing the body to fully eliminate waste.

Heart Health While yerba mate doesn’t do anything specifically to the heart itself, it does help reduce the risk of a heart attack or stroke by preventing blood clots. Cholesterol and fat can move through your bloodstream without building up on the walls of your arteries; yerba mate can help prevent arteriosclerosis.

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August 2016

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PHILLYFIT 23

Recovery Researchers from the Federal University of Santa Catarina have done extensive research on yerba mate and have found it to aid in recovery from strength training.

Their specific research has shown that this herb can increase recovery by nearly nine percent compared to not using the herb. Yerba mate also contains anti-inflammatory properties to help speed up the recovery process.

Vitamins/Minerals/Compounds This amazing herb contains a plethora of vitamins, minerals, and compounds to aid in your overall health.

Vitamins: A, C, E, B1, B2, B3 (Niacin), B5, B Complex Minerals: Calcium, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc Compounds: Amino acids (15), antioxidants, carotene, chlorophyll, fatty acids, flavonols, inositol, pantothenic acid, polyphenols, tannins, trace minerals Caffeine/theobromine/theophyline Consult with you doctor prior to using yerba mate to ensure you are healthy enough to consume this herb and that there are no interactions with any medication that you might be taking.

Matt Weik is the Founder/Owner of Weik Fitness, LLC and is a well-respected fitness expert/author with a global following. He’s a certified strength and conditioning specialist, personal trainer, and sports nutritionist. His work has been featured in over 85 fitness magazines and over 1,000 websites. You can contact Matt via www.weikfitness.com or on his social channels found on his website.

24 PHILLYFIT

Photo Courtesy Andrew McAfee Photography

How To Stay On Diet While Traveling

By Matt Weik There are many people out there today who travel for work each week. Then there are the hermits who only leave the house when they need groceries. Whichever category you fall into, the tips below will ensure you don’t fall off the wagon with your diet when you decide to leave the comforts of your home. With a little planning and know-how, you can easily make sure you don’t blow your macros through the roof and kill your progress.

1) Plan ahead by prepping your meals Do you have a cooler large enough to store several meals? Or to make things even easier and organized, grab a Six Pack Bag, in which you can store up to five meals depending on the bag you purchase. The nice thing is that these bags come with everything you need. So you’ll get compartments for your silverware, slots to put all your meals with actual containers that seal your food, gel packs that keep your food fresh and cool for eight plus hours, and other compartments to store anything else you would need to take with you for your meals – even a place to store your supplements!

So you have your cooler or bag situation figured out – now what? It’s time for meal prep time! Figure out what macros you will need for the day and break them down into the amount of meals you need to eat while you’re out of the house. These meals can be something as simple as chicken with broccoli, steak with sweet potato, or salmon with rice, just to give a few examples. Whatever you decide to take, simply prepare all of the meals ahead of time and store them in sealable containers until you are ready to leave. When it’s time to go, throw them in your cooler or meal-prep bag and you’re out the door with healthy meals in hand.

2) Hit the grocery store if you are out of town for more than a day This goes along with the section above, but if you are staying in a hotel while traveling, look for a nearby grocery so you can pick up food for the following day(s). Many hotels either have microwaves in the room or available in the breakfast area near the lobby to allow you to heat things up.

If you decide to stay in a hotel that gives you a kitchen right in your room, that’s even easier. Either way, find food that you can prepare based off what’s available at your hotel to create your meals.

www.PHILLYFIT.com | 267-767-4205

August 2016

At the store you can purchase items such as: • rice in a cup that just needs to be microwaved • individually packaged cups of oatmeal • already cooked chicken breast or frozen in a bag that needs to be warmed • lunch meat from the deli • already prepared hard boiled eggs • fresh vegetables • frozen vegetables in a microwaveable steam bag • fresh fruit • white or sweet potatoes • frozen salmon to put in the microwave • rotisserie chicken that you can pull apart and separate for individual meals • various nuts The above is just the tip of the iceberg to give you some ideas. Figure out what macros you need and find the foods that help you hit your daily intake requirements.

3) If you must hit a fast food chain in a pinch, make smart choices I get it; we live in a world where everyone is in a rush.

Sometimes it feels like we barely have time to breathe, let alone sit down to enjoy a nice nutritious meal. But don’t let the rushing around hinder your progress in the gym.

Not everything at fast-food chains is terrible for you. In fact, you’d be surprised how many different places you can eat without the guilt of destroying a greasy burger. Have no fear: the choices below are here to give you some ideas to save the day and your diet.

Chick-Fil-A: You can actually purchase a plain grilled chicken breast (or two) and increase your protein intake for the day There are several sides that you can choose from that won’t have you tipping the scale such as their fruit cup, Hearty Breast of Chicken Soup, salads (don’t load up on the junk or dressing added to them), and their superfood side.

If you enjoy salads, their Chargrilled Chicken Garden Salad, Southwest Chargrilled Salad, and their Chargrilled & Fruit Salads are great options so long as you add a dressing that is low in fat such as a vinaigrette.

Best beverage option would be a bottle of water.

McDonald’s: Now that you can eat breakfast all day, an Egg McMuffin is a great choice and if you’re in need of breakfast or a quick pick-me-up add a cup of coffee to it.

You can also order a plain grilled chicken breast without the bun to up your protein intake.

For sides their fruit or their side salad would be the best option.

If you are hungry for a salad you won’t feel guilty with their Premium Southwest Salad with grilled chicken (go with a vinaigrette dressing).

For a beverage stick with a bottle of water.

Wendy’s: If you want a sandwich, but know that burger isn’t your best option then try an Ultimate Chicken Grill sandwich, but make sure you get it without mayonnaise.

August 2016

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Calendar Of Events Aug. 18 Moonlight 5K Glow-in-the-dark 5K run and 2.5K walk.

Time: Registration 6:45am; race 7:45am Place: Rustin High School, 1100 Shiloh Rd., West Chester, PA 19380 Web: http://www.runccrs.com/event/moonlight-5k-rustin/ Aug. 21 Radnor Red Steeplechase 5K Time: Registration 7:30am; race 9am Place: The Radnor Hunt, 826 Providence Rd., Malvern, PA 19355 Phone: (610) 551-2218 Web: www.radnorredsteeplechase.org Aug. 27 Sunrise Serenity 5K Time: Registration 7:30am; race 8:30am Place: Ridley Creek State Park, 1023 Sycamore Mills Rd., Pavilion #17, Edgemont, PA 19002 Phone: (610) 328-3979 Aug. 28 The Philly 10K Time: 7:30am Place: 8th & South Sts., Philadelphia, PA 19147 Web: www.thephilly10k.com

www.PHILLYFIT.com | 267-767-4205

PHILLYFIT 25

Skip the fries with anything you are getting and opt for the side salad, plain baked potato, or even their chili.

For something to warm you up on a cold day, grab a plain baked potato and put a side of chili on top of it.

A great option for a salad would be their Asian Cashew Chicken Salad, which is loaded with veggies as well as protein and good fats from the cashews.

Add a bottle of water to the options above and you’re golden.

Chipotle: The flavor that comes along with every meal at Chipotle is enough to blow your mind, but make sure what you include in your meal isn’t going to throw off your daily macros.

A great option is their chicken burrito bowl where you can add vegetables, brown rice, black beans, salsa, and a little bit of guacamole – double the meat to further increase your protein intake.

If you’re in the mood for a salad, I’d recommend the chicken, pinto bean, and veggie salad or the hot and cheesy steak salad for a good mix of carbohydrates and protein.

Skip the fountain beverage and get yourself a bottle of water.

As you can see, you can pretty much request food to be prepared a certain way or order food without the bun to lower carbohydrates and calories. You also have the flexibility to change your side items from French fries to a healthier option.

The above was a quick breakdown of some healthy options to consider while you are on the run. Take those principles and apply them to other fast-food chains that you might encounter in your travels. Eating fast food doesn’t have to be a poor decision or a setback to your diet. All you need to do is figure out what options you have and how you can order things to fit your requirements.

By utilizing all of the sections above, you’ll never have to feel bad about a business trip or traveling again. By planning ahead and making wise food choices, you can go just about anywhere without staring at your food knowing you’re going to regret eating it. How you decide to set up your meals for the day is up to you (meal prep or eating out), but making sure you stay within your macros is an absolute must.

There is no reason to go off the deep end and ruin everything you’ve worked so hard for in the gym. You can’t out-train a poor diet. So make sure you have it on point and the results will follow.

Matt Weik is the Founder/Owner of Weik Fitness, LLC and is a well-respected fitness expert/author with a global following. He’s a certified strength and conditioning specialist, personal trainer, and sports nutritionist. His work has been featured in over 85 fitness magazines and over 1,000 websites. You can contact Matt via www.weikfitness.com or on his social channels found on his website.

26 PHILLYFIT

Photo Courtesy Andrew McAfee Photography

Safety Tips For Ocean Swimming

~ by Matt Marinelli, State Farm Agent ~ Ocean swimming is different from swimming in a pool: You have to watch out for currents, waves and other natural dangers. Use these safe tips for ocean swimming.

Ocean Swimming Basics First things first: Strong swimming skills are essential in the ocean’s unpredictable environment. Never go into the ocean if you can’t swim. Also learn: • Where to swim. Always swim in a designated ocean swimming area supervised by lifeguards. Stay close to shore so you can be seen and rescued quickly if needed.

• When to swim. Daytime is the safest time for ocean swimming. Visibility is low in early morning hours and at dusk, and predatory animals in the water tend to move closer to shore at night.

Ocean Swimming Risks The ocean is a complex body of water with some natural dangers. Before swimming away from shore, understand these hazards: • Rip currents are narrow channels of fast-moving water.

Instead of fighting them, swim parallel to the shore with the current, and angle yourself slowly back to land.

• Large waves are more powerful than you might think.

Dive under one before it breaks. And remember, never turn your back to the ocean when you’re in the water. Rogue waves or undertow can happen at a moment’s notice.

• Shore breaks happen when a wave breaks on land, which can knock swimmers down. To avoid serious injury, stay away from beaches with rocky outcroppings or a steep slope into the water.

• Inshore holes are long trenches that run parallel to the beach. They can surprise waders who are expecting shallow water. Make sure your children can swim, and stay with them in any water.

Remember, a sunny day doesn’t necessarily mean great ocean swimming conditions. Check your local surf forecast before heading to the beach to know what to expect.

You can contact Matt Marinelli at 301 Oxford Valley Road, Suite 1602A, Yardley, PA 19067. Call 267-5734950 or email matt@marinelliinsurance.com. His mission is to help people manage the risks of everyday life, recover from the unexpected and realize their dreams. He offers products for auto insurance, home and property insurance, life insurance, health insurance, banking products, annuities, mutual funds and business insurance.

www.PHILLYFIT.com | 267-767-4205

August 2016

Letters Jami: I picked up a copy of PhillyFit at Cornerstone in Doylestown. I was moved by your Publisher’s Page article since I am so there. In the 17 years since being widowed, I have had short term relationships and wonderful lovers. I have been single by choice and by happenstance. I have flitted in and out of internet dating and just like you, have made some friends....thank God no major weirdos (: It feels like a cross between a stressful audition and job interview. I would prefer to meet someone in the course of daily life and grow a relationship from there. I am visible, active and intentional about what I want. I also read the letter from anonymous and it reminded me of an article I wrote for Elephant Journal. http://www.elephantjournal. com/2015/12/the-day-before-we-met/ Wishing us both well on our journeys, Edie www.opti-mystical.com Hi Jami, I just wanted to tell you how grateful and humbled I am that you shared my story and photos in your magazine (pg 16-17). At my age, 47, I never expected to win the fitness challenge or be in your magazine . I LOVE PhillyFit and read it from cover to cover. Your publisher’s page, recipes, other articles and pets fit are all awesome!! You rock every issue! Your magazine is a community where fitness-minded folks come together to share, inspire and learn. You are truly amazing. I am so proud to be in PhillyFit! I have subscribed to many fitness magazines over the years. PhillyFit is the only one that I actually take the time to read. It’s full of content, not fluff. The info on local events and businesses is always great too! Thank You!!

April Weaver, Mount Laurel, NJ PhillyFIT, Thanks for all that you do to keep the community engaged and involved in fitness and health and especially for your generosity, and support in fighting childhood cancer.

Lisa Baron, Alex’s Lemonade Stand Jami, Great article; keep up the good work, you’re doing great things with PhillyFIT! Dave Bradley Hi Jami, I love the work you are doing...and your energy and motivation.

Marilyn Russell Host, Ben FM Mornings August 2016

To The

Publisher

PhillyFIT, Once again, a great issue. I loved the joke (from Jami, in her Publisher’s Page) from “your friend about your profile being a masterpiece” on match.com, (the cooking and “reading” Playboy.) You got all those hits because you’re a bright, successful, attractive woman. I showed your mag picture to a co-worker and he thought you were in your early 30’s. Good luck with the search. Again, stay away from guys named “Chickie”.

Steve G. Wallingford, PA PhillyFIT, I just want you to know that we received the copies of the mags we ordered for our club, and they look great and we all LOVE THEM! Thanks!

Women’s Fitness Solutions Philadelphia, PA 19147 Jami, Oh wow, PhillyFIT, I just realized my article was published for this new issue!!!! Thank you so much for the continued support and providing such an amazing local platform for passionate athletes like myself! Truly humbled and grateful for it all!

Best Regards, Vanessa Ortiz Hey Jami, I read your article between sets the other day. Very interesting. I believe that it struck me as I too have been trying out Match lately...without much luck I must confess.

I am a very personal guy and I found it just the opposite.

There is only so much you can find out through a profile. I think it makes people act differently than who they might be otherwise. I didn’t like how it was making me feel so I just canceled it. It’s tough to start a fire with a wet match.

In regards to the letter that found its way to you, I would say that it is an intriguing look at love and its slitheryness. Is it speaking about the readers lover or is it speaking about the reader themselves? Maybe a bit of both? Hmm...

I myself am tired of waiting for my future love to be ready cause I am fully awake with eyes open and ready to enjoy.

Best and Good luck in your quest.

Tommy PhillyFIT IS Amazing! So much good energy!

The Philly Fit Fam is the best. I love everyone I meet.

Travis Snyder, Kut Up Fit Wear

www.PHILLYFIT.com | 267-767-4205

PHILLYFIT 27

Letters To The Publisher Amanda McFaul PhillyFIT, Wow! We had a great time. We will be a regular vendor at your BASHES from now on, we promise! Again, thanks for a great day yesterday.

Tim Dunham, Take a Sentimental Journey Hi Jami, I had a great time at the bash, very well organized.

Onikepe Adegbola Thank YOU Jami, This Bash was AWESOME. Even my mom and dad enjoyed it! Looking forward to future events. I love the evening concept, I remember you did that before.

Jami, Thank you again for letting me be a part of the FitBash and Workout-a-thon. It was such a moving experience to see so many bodies go from Tae Bo to Gyrokinesis. Please keep me updated about the upcoming Bash, both as an instructor and vendor. Thank you again, and have a great week!

Nina Hi Jami: You did a great job pulling the Philly BASH together. It was definitely worth our two-hour trip to get to your event.

We believe we got some great leads. Thank you, and we look forward to future invitations.

Nancy Pilecki, Whitewater Challengers Hi!

I loved the last issue, especially the article on holistic medicine, “So What Do Your Insides Look Like at Fifty?”

I am sharing it with all my friends. I am a big believer and I think our national healthcare system must and will go in that direction (eventually). Also, the article on exercise and hormones, “Secret #1: Avoid Overtraining”, was very enlightening. Is there any possibility of getting a couple more printed copies so I can pass them out to friends?

Thank you so much for publishing this great info!

Ginger Sable

Visit PHILLYFIT.com

for all your local fitness news!

Connecting you to the local fitness scene since 2004!

28 PHILLYFIT

Hi Jami! Hope all is well :) I Just want to say thank you again for publishing the past article in your magazine [“When You Visualize, You’ll Materialize”]. I’ve received some wonderful feedback from readers who are struggling in their own personal lives. It brings me great joy to see that one voice could spark and inspire a soul to preserver, so thank you for providing the platform such as this.

Here’s a recent comment received by someone I haven’t seen since I was 8 and she actually remembered me. lol Your magazine is really making a difference in Philly!

Vanessa Ortiz “Was feeling in my bag, tearing and sorting papers, and I just decided to breathe and read, and boom, I ran across a passage by Vannesa Ortiz that is helping me get back on the band wagon, although I haven’t seen her in years. lol” Jami, One of my favorite things from working at B and R for 8 years was reading PhillyFIT Magazine. I miss the magazine and working/attending the events. I was wondering how to bring Philly fit magazine into my gym. The gym I’ve worked at since leaving B and R is called Pennsbury Racquet and Athletic Club 375. West Trenton Avenue, Morrisville, PA 19067. Thank you for your time and keep doing what you do best!

Brian Bannon Jami, Just a REAL BIG THANKS for another great event!

Hope to participate again! Keep us on the mailing list!

Next year, I’d like to present a demo class as well!

Gina Aiello, Manager, Natural Hormone Balancing Specialist Hi Jami, Thank you again for including Pure Barre in this year’s PhillyFIT Bash! We had a great time, and look forward to next year’s event! Thanks again.

Kirsten Prieto & Laura Sloane Owners, Pure Barre – Ardmore Jami: Thank you for letting Mike and I be part of the Bash.

It was great to help and you have so many wonderful and positive people as part of the PhillyFIT family. It is just always so nice to share a day and space with people that are so high energy, positive, happy an just plain fun! Look forward to when we can all get together.

www.PHILLYFIT.com | 267-767-4205

August 2016

Letters To The Publisher

From Facebook wear’s

Travis Featherhawk Snyder shared Kut-Up Fit-

post with Sue MacFiness and 2 others.

Thank you Susan Mcinerney and Ron Dukes! I had so many people come up to our table [at the BASH] and say that they were here because of you guys! I’m so grateful for you guys! Also, I owe a big thanks to Jami from PhillyFit Magazine who made me Philly Fit Fam Official.

Much love everyone! Also, a big, big shout out to Mandie Rumbel for helping to prep for this event. I couldn’t have done this without you, my friend. You’re and ACE on the sewing machine. I’m truly impressed and grateful for you!

Kut-Up Fitwear Our first experience sharing our brand at a Fitness Expo. Thanks for all the love, Philly! We’ll be back next year!

Lisa Rizzo-Mele Loved this video and can’t wait until the 11th PhillyFIT Magazine Workout-a-Thon event!

Beatriz Salamanca

Carol J. Masington-Halper In my opinion, the best event in town! So much energy, fun and love.

Sally Andersen Fitness Got an 8-minute teaser of a POUND class today at the PhillyFit BASH and LOVED IT!

August 2016

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Buy a Bike to Fight Breast Cancer Cruise in style while supporting a great cause! This October, support the Susan G. Komen Foundation with your women’s bicycle purchase in an effort to further the organization’s mission. The Susan G. Komen bikes from Kent International come in a mountain bike or cruiser, so women can expect to have their bike perform exceptionally well while supporting the cause, whether they are on an off-roading adventure or a laid-back ride.

Kent International is donating $10 from the sale of every bicycle to help further the organization’s mission to educate about breast cancer, treat it, and find a cure. Kent has been a big supporter of the cause since initially partnering with the foundation in 2012.

The Susan G. Komen Pink 26˝ Multi-Speed Cruiser features a sturdy steel frame with a step-through frame, seven-speed Shimano drivetrain with easy twist shifting, and a patterned suspension seat that ensures a smooth ride, no matter how bumpy the terrain. It is available at Wal-Mart and Amazon.com (MSRP $119).

The Susan G. Komen White-Pink 700c Hybrid is the perfect bike for roads or trails with a sturdy steel frame, 21speed Shimano drivetrain, linear pull front and rear handbrakes and wide profile tires.

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PHILLYFIT 29

The Difference Between Low Blood Sugar and Dehydration ~ By Joanna K. Chodorowska ~ Do you know the difference between low blood sugar and dehydration symptoms? Here are some similarities and differences.

Once you know what the cause of the symptom is, then you can know how to fix it. This is what I do with clients. I help them know what those symptoms are and why they are happening. Once we know in this case whether it is caused by low blood sugar or dehydration, we create a plan to correct the issue.

I referred to the Health Line and ADA websites for symptoms of low blood sugar, also known as hypoglycemia.

I will try to differentiate the difference between low blood sugar and dehydration: Shakiness – this is low blood sugar but does not happen with dehydration.

Rapid heart rate – I have not witnessed this as a low blood-sugar issue, but since both sites list it, rapid heart rate must be a symptom! In dehydration, the heartbeat will also climb and be jumpy in the higher ranges. This erratic and high heart rate is a sure sign of dehydration.

Fatigue – This is a symptom of both. With low blood sugar, you typically crave caffeine and need a boost of energy. If you check the time since your last meal, it may be a clear indication you need to just eat, not grab a nap or a cup of coffee. In dehydration, you feel like the wind got knocked out of your sails and you can no longer go at the same pace. It is usually matched with despondency and the desire to go lie down under a tree in the shade and sleep.

Impatience and irritability – This is definitely a low blood-sugar issue and not a dehydration symptom. Notice how co-workers typically get irritable and short with you

30 PHILLY FIT

late morning. They ate breakfast at 6:30/7:00 a.m. and by 11:00 they get very moody. Yes, they need to eat! Although drinking water might also be a good healthy idea, too.

Headache – This a symptom of both. But you want to pair this up with any of the other symptoms to know which issue it is. A dehydration headache is coupled with fatigue, despondency, and slight nausea. A low bloodsugar headache will be coupled with lack of ability to think and put sentences together well and fatigue often with the desire for sweets and caffeine.

There are a few more symptoms of each, but these are the main differences and similarities between low blood sugar and dehydration.

Low blood sugar can be corrected with eating regularly spaced meals which are Metabolically Efficient™ and balanced with protein, vegetables, healthy fats and some carbohydrates. Eating approximately every three to four hours also helps, rather than every five to six hours.

Dehydration can be corrected with electrolyte supplementation, such as Endurolyte capsules or a sports drink like Infinit Nutrition (use discount code: nutritioninmotion for a ten percent discount). You may also need to include foods, which are rich in calcium, magnesium and potassium not just sodium.

If you need help with differentiating between your symptoms to know what is truly the cause, feel free to contact me to schedule a thirty-minute nutrition review to get to the cause. Then we can create the correct nutrition plan to correct the issue.

Joanna K. Chodorowska, BA, NC, TPTH, METS – HMP is a personal nutrition coach, energy worker, and healer.

She helps you identify what is causing your symptoms of ill health and use real food nutrition, The Path to Heal and essential oils to fix the issue for good. For more information, please visit www.nutritioninmotion.net.

www.PHILLYFIT.com | 267-767-4205

August 2016

Commuting Tips For Bike Safety

By Matt Marinelli, State Farm Agent

Bike commuting can save money, fight pollution and help you stay in shape. But cyclists can face a higher risk of crash-related injury and deaths than those commuting to work by car. That’s why it’s important to keep the following bike safety tips top of mind.

Give a Good Once-over Before you set off, make sure the brakes and gears work properly and that the tires are inflated.

Know the Rules of the Road Your bike is considered a vehicle, so laws that apply to motorists also apply to you. If you’re biking on the road, you should: • Obey all traffic lights, road markings and stop signs.

• Ride with traffic, and use the right lane or bike lane.

• Use hand signals to indicate turns and lane changes.

Bring the Right Gear You’ll want a few essential safety items and equipment to take care of minor maintenance issues.

A properly-fitted helmet is a must-have. Helmets can reduce the risk of brain injury or other head trauma if you’re involved in a crash. But remember: Helmets are designed to withstand only one crash. Replace yours after any crash, and never wear a helmet with cracks, missing pieces or other damage.

You may also need: • Front and back lights (Headlights are mandatory at night.)

• Reflectors tightly secured to your bike • Bright-colored or reflective fitted clothing (Loose clothing can get caught easily.)

• Replacement tube • Air pump • Patch kit for tire repair • Tire lever • Multi-tool with wrenches, screwdrivers, and a chain tool • U-lock or heavy chain lock If you’re involved in a crash with an automobile, contact the police right away. Get a full crash report, seek prompt medical treatment for your injuries, and take photos of any damage to your bicycle or other property for insurance purposes. And when you’re ready to file a claim, download August 2016

the free State Farm® Pocket Agent® app for a quick, simple process.

You can contact Matt Marinelli at 301 Oxford Valley Road, Suite 1602A, Yardley, PA 19067.

Call 267-573-4950 or email matt@marinelliinsurance.com. His mission is to help people manage the risks of everyday life, recover from the unexpected and realize their dreams. He offers products for auto insurance, home and property insurance, life insurance, health insurance, banking products, annuities, mutual funds and business insurance.

Berry Beet Recovery Smoothie Nourishes: 2 Ingredients: ⅓ cup canned or fresh peeled cooked beets without sugar Small handful fresh spinach leaves, washed and deveined (baby spinach is fine) 4 baby carrots Cucumbers: few slices with skin and seeds ½ cup red raspberries ¾ cup pineapple ½ fresh orange, peeled Juice of ½ fresh squeezed lemon ½ cup unsweetened vanilla almond milk or yogurt for a thicker shake 1 Tbsp. honey Methodology: Blend beets, spinach, carrots and cucumbers in almond mike for a few pulses. Add fruits, lemon juice, and honeyblend until smooth.

Nutritional Profile per serving: Calories: 115. Fat: 1g. Protein: 1g. Carbs: 26g.

A high-powered super food, beets are high in Vitamins A, B and C; antioxidants beta-carotene and beta-cyanine; folic acid; magnesium; potassium; phosphorous; iron; and fiber.

Beets support cardiovascular health and are a great food source for muscle recovery.

Created and tested by John Fairchild, Chef/Nutritionist, Nutriage, nutriagehealth.com, (267) 281-3370, john@nutriagehealth.com.

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PHILLYFIT 31

The

PHILLYFIT Family

Published by: Jalynn Concepts, LLC Publisher: Jami Appenzeller

The Intern’s Turn

Meet Emily!

PhillyFIT’s Summer 2016 Intern

Copy Editors: Heather Hoehn, John Beeler, R.I.P. Bev Appenzeller Calendar Of Events: John Beeler Graphic Design & Production: Dan Keen Ad Sales: Jami Appenzeller, Rita Henry Distribution Manager: R.I.P. Jim Appenzeller All inquires are welcome. Call us NOW! (267) 767-4205 www.phillyfitmagzine.com Jami@phillyfitmagzine.com Advertising Deadlines: Call PhillyFIT Magazine at (267) 7674205 for upcoming issue deadlines.

Cover: Photo of Tawny Clark by James Patrick, ACG, ALB PhillyFit Magazine is a news magazine with emphasis on health, fitness and leisure. PhillyFit Magazine is printed bi-monthly and distributed throughout Philadelphia, Bucks, Chester, Delaware and Montgomery Counties. Address all submissions of advertising, calendar entries, photos, inquires and letters to the above address. PhillyFIT Magazine does not assume responsibility for unsolicited materials. PhillyFIT Magazine will assume that all unsolicited materials are being submitted for possible publication, and should the material be published, no fee is due to the submitting party. It is our understanding that the submitting party holds models’ releases on photographs submitted. PhillyFIT Magazine does not knowingly accept false or misleading advertising or editorial content, nor does the Publisher assume responsibility should such advertising or editorial appear.

PhillyFIT Magazine reserves the right to edit letters to the editor and other submissions for clarity and space availability, and to determine suitability of all materials submitted for publication.

Before implementing any exercise or diet modification mentioned in PhillyFIT Magazine, readers are advised to consult with their physicians. No reproduction of printed material is permitted without the consent of the Publisher. All rights reserved.

Copyright © 2016 PhillyFIT Magazine.

PhillyFITMagazine @PhillyFITMag

Jami Appenzeller @phillyfitmag @phillyfitmag

Emily just graduated from Penn State University in May and made her way to Philadelphia to start working for PhillyFIT Magazine! Before she graduated college, she worked for us remotely by promoting and advertising the 16th Annual PhillyFIT BASH (if you missed it this year, make sure to come out to the 2017 BASH!) on social media. Emily has always had a passion for fitness.

Combine that with her love of the magazine industry and she found a perfect fit with us!

To stay in shape, Emily likes to run, lift weights, and practice interval training. She also recently took up yoga and biking. She believes the key to being successful in your workout plan is to pick workouts that you actually enjoy and never to force yourself to do something that you hate.

Emily is currently working a gym in Center City Philadelphia as well as interning for us and working for a physical-therapy clinic. She clearly likes to stay busy and tries to incorporate health and fitness into all aspects of her life. She aspires to eventually work as an editor for a fitness-geared magazine. We’re happy to welcome her to the PhillyFIT team!

Got a product or service to make our pets’ happy?

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Contact PHILLY PHILLYFIT Today!

267-767-4205 August 2016

Your Dog’s “Trick Knees” ~ By Dr. Scott Roberts, Surgery ~ Wait, did he just say my dog’s “knees?” If you didn’t realize that your dog has two knees, just like you, then you are not

alone. Many people do not know (or think about) the fact that their dog’s knees have the same bones, ligaments, and cartilage as our own. In dogs, they are called stifles and only differ from people in size, alignment, and orientation. Knee issues in dogs are the most common orthopedic problem seen by veterinarians today. Now back to this “trick” part … this is a common term used to describe the medical condition of luxating patellas.

Luxating Patellas A luxating patella is also the one of the most common causes for lameness in a back leg. The term describes when the kneecap (patella) pops out (luxates) of its normal groove. The kneecap is a small, flat, oval bone at the top of the knee. It is part of the very important extensor mechanism for the knee. The large thigh muscles (quadriceps) attach to the patella and then form a strong tendon that attaches to the top of the shin bone (tibia). When we (or your dog) contract our thigh muscles, they shorten and our kneecap is pulled upwards in its normal groove and this pulls on the front of our shin bone, causing our knee to extend. It works almost like a pulley system. Now imagine if when you tightened your thigh muscles, your kneecap dislocated off to the side of your knee August 2016

– ouch! This “popping out” of the knee cap can be painful and very unstable for a dog.

What Dogs Are At Risk?

The condition affects primarily small breed dogs, especially breeds such as Boston and Yorkshire terriers, Chihuahuas, Pomeranians, and miniature poodles. However, any breed can be affected.

What Are The Signs The symptoms can vary between dogs due to differences in severity of the disease. Many dogs will start to show a lameness after play or exercise and may hold the leg up at times. A common sign is a “hitch” or “skip” in their gait for a few steps that then goes away after rest. This can be from the kneecap popping out and then

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PHILLYFIT 33

suddenly going back into place. The condition is best diagnosed by a veterinarian to confirm the disease and make sure no other problems are present.

Diagnosis A veterinarian will perform a full orthopedic exam to better identify your dog’s cause of lameness. This will include a manual assessment of your dog’s knee, and often also includes an X-ray to view the bone and alignment. Due to sometimes subtle or intermittent lameness, a doctor’s exam is the best course for proper diagnosis and to make appropriate recommendations. Patellar luxations can be either medial (kneecap dislocates toward the inside of the knee) or lateral (toward the outside of the knee). Medial luxations are much more common, especially in small breed dogs. Small dogs have at least a 50% chance of having the problem present in both back legs. Your veterinarian should also be able to tell you what severity it is based on a grading scheme: Grade 1: kneecap can be dislocated and goes back in by itself Grade 2: kneecap dislocates on its own can be put back in place with manipulation by a veterinarian Grade 3: kneecap dislocates commonly and is out of place more than it is in place Grade 4: kneecap is dislocated and cannot by pushed back into place Treatment For dogs with a grade 1 luxation that is found on routine exam and causes no lameness, pain, or activity changes, only future monitoring is recommended. For dogs with signs of discomfort and a grade 2 luxation or above, surgery is recommended to realign and stabilize the kneecap. Under anesthesia, a veterinary surgeon makes a deeper groove for the kneecap to sit in, realigning the attachment to the shin bone, and tightening soft tissue that has stretched. This allows a deeper trough as well as stronger straps to hold the knee cap in place. Success rate of surgery is around 90% to regain normal function in the leg.

Non-Surgical Options In very mild cases, physical therapy and weight loss can be helpful. However, once limping and discomfort are apparent,

changes in the knee and loosening of the kneecap have likely been going on for some time. There are no great ways to “retighten” the kneecap without surgery. Sadly, experience has shown that if the issue is not addressed in some way, changes will lead to degenerative joint disease and can increase chances of other knee problems, such as a torn ligament.

Recovery From Surgery Full recovery from surgery is typically eight weeks of restricted activity. Believe me, during the first 2-3 weeks your dog will want to be immobile, but during the last phase it will be hard to contain them. Most dogs will “baby” the leg for the beginning of recovery and not want to be overly active. Be warned, by around 3-4 weeks, dogs are feeling better and sick of being cooped up and not allowed to be active. Tough love is the name of the game and a full eight weeks of leash walking and preventing running, jumping, and play are essential for full healing. Everything within the knee needs to heal properly to avoid the kneecap re-dislocating or other complications.

The Future After Treatment With a full recovery, your dog should be able to return to its normal activity after eight weeks. Due to this being a joint injury, some degree of arthritis is likely in the knee as your pet ages.

Joint supplements (glucosamine, chondroitin sulfate, omega fatty acids) are thought to be helpful at maintaining joint health. There are other modalities such as Stem Cell Therapy (SCT) and platelet rich plasma (PRP) that are also available for treating chronic arthritis. With a large increase in physical rehabilitation centers and programs for dogs in the past ten years, treatments are readily available to help speed recovery and get our pets back into shape quicker after an injury or surgery. However, the most important factor in trying to ensure a healthy and pain-free joint with a kneecap problem is early diagnosis and treatment by a veterinarian.

Dr. Scott Roberts, VMD, DACVS, is a board-certified veterinary surgeon. He completed a BA in biology at Middlebury College in Vermont, and then graduated in 2006 from the University of Pennsylvania School of Veterinary Medicine (Penn Vet) with his Veterinariae Medicinae Doctoris, where he received multiple

scholarships and was awarded to the Dean’s List all four years of veterinary school. He then completed a one-year general medicine and surgery internship at the University of Minnesota, returning to Penn Vet for a three-year surgical residency, where he taught students and colleagues. His interests are soft tissue and orthopedic surgery, and he continues to educate general practitioners and colleagues on the newest advances in veterinary surgery.

Dr. Roberts is a Diplomate of the American College of Veterinary Surgeons and a member of the American Veterinary Medical Association and Veterinary Orthopedic Society. He sees patients Mondays, Wednesdays,

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August 2016

Thursdays and Fridays at VSCD in New Castle, Delaware.

ABOUT VSCD – The Veterinary Specialty Center of Delaware (VSCD) is a state-of-the-art veterinary hospital offering advanced and urgent care to companion animals. The main hospital receives specialty and emergency patients and is located just off of US I-95 in New Castle, DE, with a satellite location in Dover, DE which sees only specialty appointments. Both buildings sit just off major highways and are easily accessible to Delaware, Pennsylvania, Maryland and New Jersey clients and patients. VSCD specialists are trained in the world’s most advanced treatments and techniques in the specialized areas of cardiology, 16-slice CT imaging, critical care, internal medicine, oncology, ophthalmology, pain management, anesthesia, acupuncture, physical rehabilitation therapy, radiology/ultrasound and surgery. 24/7 emergency staff veterinarians are highly skilled to treat and manage all emergencies from trauma to chronic ailments. Our collaborative care approach ensures that the owner, referring veterinarian and VSCD team work together to provide the most specialized and compassionate care for our patients and their families.

Make Your Appointment Now! GET READY FOR THE SUMMER!

Animedic Veterinary Clinic Comprehensive, Compassionate & Courteous Veterinary Care for your Best Friend!

Jennifer M. Jones, VMD Jennifer M. Jones VMD Andrew Heller, DVM

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drjones@theanimedic.com www.theanimedic.com www.theanimedic.com 102-104 Jamestown Ave, Philadelphia PA 19127

A Home Away From Home

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Grooming Pet Shipping 215-752-3661

“America’s First Animal Shelter” Foster • Volunteer Adopt • Spay/Neuter and more www.morrisanimalrefuge.org

1242 Lombard Street, Philadelphia, PA 19147 Phone: 215-735-9570 Info: 215-735-3256

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PHILLYFIT 35

Kitten Season: Help Shelters Promote Responsible Pet Ownership ~ By Dana Bronzino ~

At the Morris Animal Refuge

, America’s first animal shelter, we love animals, especially kittens. Kitten season, spring to late summer, is so named because then we see a huge increase in the number of kittens.

Don’t get us wrong; we are always delighted by their sweet meows and soft paws, but kitten season is proof that it is possible to have too much of a good thing. While it sounds adorable, it proves to be a very daunting time of year for all animal shelters. As summer approaches, female cats go into heat, even those as young as five to six months. These female cats come back into heat every two to three weeks until they are bred, leading to overwhelming numbers of newborns. Over the course of just four years, a pair of cats and their kittens can produce as many as two thousand kittens! Many of these kittens will not have homes, but will instead be left on the streets or brought to shelters such as Morris Animal Refuge, which has never turned away an animal since its founding in 1874.

What Does Kitten Season Look Like at Morris Animal Refuge?

Every year during kitten season, Morris Animal Refuge sees the impact of cats that are not spayed or neutered, and the numbers seem to be rising – at least for us. In 2014 between March and May, the Morris Animal Refuge took in seventyeight kittens. In 2015 during the same months, only sixty-one kittens, but this year we’ve already taken in a whopping ninety-three kittens! These kittens range in age and socialization,

so the time commitment needed to nurse them to the critical two-pound mark for adoption varies as well. Some kittens are brought to the rescue with a mother who can do all of the heavy lifting (and feeding) when provided nutritious meals and a warm, cozy bed. Also welcomed into the fold are many orphans under one month old who require bottle feeding every two hours with kitten milk replacement (KMR) formula. As an organization purely funded by donations, the Morris Animal Refuge struggles to care for these great influxes, especially when the numbers seem to grow every passing year.

Numbers Are Growing

A question frequently asked by Morris Animal Refuge employees is, “Why are these numbers growing?” Since more people decide to spay and neuter their animals, we would expect the numbers of kittens to decrease, and indeed they might be – overall. But here, we don’t see such a trend.

Our best guess is that many shelters in the Philadelphia area are becoming limitedadmission.Meanwhile, Morris Animal Refuge has always been open-admission, accepting every animal, young or old, healthy or sick, at any time.

There are three main ways that you can help in the fight against pet overpopulation and to make sure that each of our kittens grows up happy, healthy, and strong: Fostering, donating, and spaying/neutering your cat.

Foster

Fostering kittens is one of the best ways to help the Morris Animal Refuge or any animal shelter survive kitten season.

With so many kittens needing so much special attention, fosters are essential to the survival and success of these little guys.

Fostering a kitten can be a rewarding experience for everyone involved, though it does require lots of love and dedication.

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August 2016

At the Morris Animal Refuge we always need foster parents for neonatal kittens, still requiring bottle feeding, as well as for older kittens that are not yet big enough for surgery and adoption. Many cat mothers and their kittens merely require a nice, warm place to stay.

For cats and kittens, the importance of social interaction is often underestimated. From their early formative years, kittens require a healthy amount of social interaction to be used to human company. Sometimes animals regress in behavior at the shelter, even though we do our very best to make them feel loved, but fostering gives them the opportunity to feel comfortable and have interactions in a safe home environment. Fostering also increases the likelihood that animals are adopted – we’re sure you’ll want to show them off to family, friends, and just about everyone you meet. Provide a young kitten with love, and he or she will shower you with affection for many years to come.

Donate

Another way to help is to donate funds or supplies to animal shelters, especially during spring and summer. At the Morris Animal Refuge, we don’t want our foster families to pay out of pocket for their animals’ basic necessities, so we rely on the generosity of donors. During kitten season, Morris Animal Refuge runs a Kitten Shower in which people can drop off supplies or send them from the shelter’s Amazon Kitten Registry, but gifts are accepted and appreciated all year ‘round. Some important items include KMR powdered kitten formula, bottles for feeding kittens, fleece blankets, canned and dry kitten food, heating pads, and toys.

has issued more than ten thousand Spay/Neuter Certificates.

The shelter also accepts donations to the Low Cost Spay/Neuter Program, so it can continue resolving the issue of overpopulation in the Philadelphia metropolitan area.

Our Fabulous Fosters

Several foster families remain loyal to Morris Animal Refuge after many years, and they can attest to the great rewards of fostering.

Last summer, Michelle McCloskey fostered two young kittens who needed bottle feeding. She introduced the kittens to a friend of hers who immediately fell in love. Now, at least once a month, Michelle receives pictures of her former foster cats. Since her first experience with Morris Animal Refuge, Michelle has returned to help out and open up her home to other fosters. Each experience has been rewarding for everyone in Michelle’s family, including her dog and her fifteen-year-old deaf cat who, since fostering, now behaves like a kitten herself. Fostering has brought out a completely different side of some of these animals; some become much more friendly and affectionate. Michelle recommends fostering to families that are patient and attentive, and perhaps families looking for a perfect fit. She says, “It’s hard to bond with these kittens and then give them up, but we always look forward to the next batch.”

Spay/Neuter

The easiest way to handle overpopulation is to spay and neuter your cats, especially if you cat is allowed outside, and even if you have an indoor cat. According to Found Animals, a nonprofit dedicated to reuniting lost pets with their homes, one in three pets will get lost in their lifetime. If your cat (or dog) isn’t spayed or neutered, you could be getting back a little more than you bargained for. Morris Animal Refuge has happily provided our Low Cost Spay/Neuter Program since 1995. Asking just forty dollars for a certificate to be redeemed at any of thirty-five surgery clinics, Morris has ensured that more and more cat owners are able to afford these important procedures. Since the program began, Morris Animal Refuge August 2016

Dana Bronzino is a recent Bryn Mawr College graduate.

She currently interns at Morris Animal Refuge, where she is able to channel her love for animals into important work.

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PHILLYFIT 37

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August 2016

A Focus On Your Comfort At Leading Dental Solutions, we are committed to your comfort and convenience. In addition to offering a full spectrum of the latest general, restorative and cosmetic treatment, we coordinate with a team of periodontists and oral surgeons to facilitate state-of-the-art procedures like dental implants.

To insure your comfort and ease any anxiety you may have concerning your dental care, Dr. Kaffey is glad to discuss the use of anti-anxiety medications with you. He will determine the safest way to keep you comfortable.

Finally, our office team is also ready to make your treatment faster and hassle-free. From convenient scheduling to insurance information, our team will answer all your questions and help you file any necessary paperwork. We also offer flexible financing options, such as CareCreditTM.

Choose A General, Restorative And Cosmetic Dentist Who Truly Cares

If you are looking for a compassionate, highly experienced restorative and cosmetic dentist in the Lansdale area, Leading Dental Solutions provides a wide range of services to meet all your oral health and aesthetic needs. Our office is outfitted with the latest technology to make your treatment more comfortable, efficient, and effective. Dr. David Kaffey, along with our entire team, focus on a personal, compassionate approach to make your care pleasant and stress-free.

Our Unique Experience Our dentists proudly offer the latest in cosmetic and restorative treatment. Dr. Kaffey underwent extensive training at the renowned Las Vegas Institute for Advanced Dental Studies (LVI). This advanced training and education allows him to provide outstanding, long-lasting, comfortable, and natural-looking dental care.

Regardless of your unique needs, our doctors will create a personalized plan, focusing on your aesthetic goals, oral health and facial structure.

Throughout every stage of your care, we offer friendly, welcoming service, and we will keep you fully informed about your treatment options.

Pennsylvania Dental Association

(215) 368-6636 2032 N. Broad St., Suite 1, Lansdale, PA 19446 greatsmiles@leadingdentalsolutions.com

www.lansdalecosmeticdentist.com

October 7th, 8th & 9th at Icona Resorts Diamond Beach

Pricing ranges from $200 through $750

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