Phillyfit May June 2016 Issue by PhillyFIT Magazine

We’re FREE!

Spend your money on ﬁtness!

PHILLYFIT

Serving Bucks, Montgomery, Philadelphia & Delaware Counties

May/June 2016

MAGAZINE ARE YOU COMING?

PhillyFit.com

PhillyFIT’s

FIT TEEN WINNER! Meet Michael Minsky -an incredible and inspirational young man!

The 16th

PHILLYFIT

Bash!

The Biggest Health & Fitness Expo (Party) You’ve Ever Seen! Sunday, June 5th Details Inside! • Try Over 30 Types of Workouts • Free Massage/Reiki/Shiatsu • Healthy Food Samples • Kids’ Games & Events • Live Entertainment • Charity Event • 100 Vendors

• Healthy Recipes

• Get Your BEACH BODY BACK with FIT TIPS and IDEAS • Fernando Parede’s Healthy Pet Secrets To Fitness Success! Section Inside!

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.

CENTER CITY PHILADELPHIA LOCATION NOW OPEN The Shops at Liberty Place, 1625 Chestnut St. • 215-543-3833 www.orangetheoryﬁtness.com/center-city

May/June 2016

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PHILLYFIT 3

H/EXPO EVENT

LYFIT BAS IL H P H T 6 1 E H T INSIDE IT

The 10th PHILLYF

! n o h t a t Workou ’s ho Teaches Philly

Workout?

June 5th, 2016 ~ 11am - 3pm VENDORS WELCOME!

For a nominal $275, come showcase your products and services to the workout-nuts that attend our events! Call to reserve your booth now

267-767-4205

20 DIFFERENT 8-MINUTE WORKOUTS!

The participants decide “Who Teaches Philly’s Hottest Workout!”

Be Part of the 16th PHILLYFIT Bash/Expo Event Cost for the Workout-a-thon is $10 per person, and includes FREE ENTRY into the Bash event (a savings of $5) with purchase of workout-a-thon. You can pre-register online at PhillyFIT.com

NO WAITING IN LINE AT THE DOOR!

Types of workouts to include: high energy, low impact yoga stretching, breathing, core bootcamp style, dancing workouts

BRING YOUR YOGA MAT!

NAME______________________________________ $10.00 per person CREDIT CARD#__________________ ADDRESS__________________________________ Exp. Date_______________________ or CHECK #_____________________ CITY, STATE, ZIP ____________________________ and mail to: PhillyFIT Magazine 868 Central Ave., Southampton, PA 18966 PHONE ____________ EMAIL__________________

267-767-4205 ~ Jami@PhillyFIT magazine.com ~ www.PhillyFIT.com 4 PHILLYFIT

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May/June 2016

PHILLYFIT

! h s a B

Sunday, June 5th, 2016

AFC ~ Bala Cynwyd, PA - 11am-3pm

Wellness, Health & Fitness Expo Featuring the

10th PHILLYFIT Workout-a-Thon & Healthy Pet Expo With over 150 vendors and 2,500 people, this is everything health and fitness you can imagine!

LIVE MUSIC FOOD and COOKING DEMOS KIDS ACTIVITIES BEAUTY MAKEOVERS MASSAGE ~ REIKI ~ REFLEXOLOGY ESSENTIAL OILS too much to mention... Email Jami or call for details:

267-767-4205 Jami@phillyFIT.com

May/June 2016

Look for Details online @ WWW.PHILLYFIT.COM www.PHILLYFIT.com | 267-767-4205

PHILLYFIT 5

Publisher’s Page

So What Do Your Insides Look Like at Fifty? We

I didn’t know, but I wanted to find out and Dr. Lisa Beth Freedman was about to spill.

live in a culture obsessed with physical appearances, but have you ever wondered what it would be like if the opposite sex judged you on your overall health instead? Perhaps the brazen catcalls of men might sound like this: “Hey baby, your blood pressure is lookin’ totally normal today!” or “Impressive estrogen levels, darlin’!” or even, “There’s nothing sexier than a polyp-free colon, gorgeous!” I jest, but it isn’t a laughing matter, especially when you’re deemed over-thehill by most of society. Yes, we’ve got Botox and fillers, light lasers and other technologies to quickly turn around alleged flaws concerning our outward appearance, but what about our insides? Seriously, what if you could treat your entire being (body, mind and soul) and miraculously unearth certain things that you were curious about or never knew? What if those medically-based discoveries led to a plan, which led to an optimal state of overall health? I was on a personal mission last month to learn more about myself. Now, before you respond, “Oh, yawn,” let me say that I was curious about very personal things. Since anything sexy seems to get everyone’s attention, I’ll start with this one: I wanted to make absolutely certain that my, um, friskiness didn’t drive off the cliff of that preverbal hill. Even though I have been an Energizer Bunny all of my life, I am aware that eventually they say that can come to a crashing halt! Yikes - not for me, or so I had hoped! I had to know. Also on my list of “wanna-knows”: they don’t call me “Junk-Food Jami” for nothing. I was curious about what was wrong with me to even inherit that sadly true nickname, and how bad habits (succumbing to powerful sugar crav6 PHILLYFIT

ings) could have taken their collective toll on my body over the years. Yes, I do, or rather did, enjoy bits of junk food all day, every day – in what I thought was moderation. I think because I never got fat per se, I never took seriously that I needed to get off that sugar kick, until Dr. Freedman quickly pointed out that cancer FEEDS off of sugar! OMG! I lost both of my parents to cancer. Sheeshwake-up call, Jami! Oy! I was also experiencing bouts of restless sleep, which I know is pretty common in too-busy-for-our-own-good superwomen, but I think I was literally tired of guessing about my picture of health. I mean, let’s face it, it’s a bit of a chore to make sure everything we eat and do is healthy! And then we are left wondering, is this even really doing anything to ensure my longevity? My kids seem to think I am going to live to be one hundred and fifty or more. How on earth am I going to pull this one off for them? So, the bottom line: I just wanted to know - if I held up a mirror to my insides, what would be revealed? I’m tellin’ ya, it takes guts to look fastidiously at your guts. One day, after committing to a better picture of health for years to come, I had remembered someone who had participated in a past PhillyFIT Bash - Lisa Beth Freedman, MD, ABFM. She’s the founder and doc-in-charge at Holistic Family Medicine. Her popular local practice takes a wholelife integrative approach to caring for families. It’s okay – I didn’t really know what Integrative Medicine was either. Essentially it’s collaboration between the doctor and the patient with a joint goal of fostering the best care by treating the entire person, not just the mere symptoms of disease or

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May/June 2016

conditions. Based upon research, which essentially states that every human is a unique individual, holistic medicine takes each person’s uniqueness very seriously. Pretty cool, right? So instead of embracing an ideology big on a lot of imaging, pills, and surgery, Dr. Freedman recommends appropriate testing to diagnose very specific issues. That way, she and her colleagues are able to indentify a comprehensive, individualized and natural (or medicinal) treatment program to alleviate or cure chronic problems. The practice also promotes prevention, good health, and wellbeing. Now, before you accuse me of running away on the crunchy train, know this… Dr. Freedman is a traditional MD. She practiced family medicine early in her career but it wasn’t the right fit because her heart was more about out-of-the-box remedies and her gnawing intuition and soul led her to practice medicine her way. “There’s no quick fix to people’s problems,” says Dr. Freedman. “You have to get to know them.” During my first visit, I realized very quickly that Dr. Freedman was intense – but in a good way – and boy did she know her stuff. She made me feel instantly comfortable and I loved the fact that she was a woman – I related to her well. After getting some testing done in her office (blood and urine) she was able to tell me amazing things. Because I was concerned about possessing optimal health for the next fifty years of my life, I wanted to know what made me tick. For example, why were my sugar cravings powerful? It’s like there wasn’t a pack of cookies that I wasn’t able to devour (easily), by skipping dinner and heading right to the junkfood cabinet. Was there anything I could do to quash that craving? Long story short, Dr. Freedman prescribed Calm-G. It’s a supplement recommended to people who might have some signs of anxiety. It regulates addictive behaviors, promotes sleep, and also has anti-oxidant effects. I have managed to kick those Gummi Bears in their little chewy asses with this supplement, which sort of regulates my urge to dive head-first into a bag (or two) of Skittles. Yeah, I have tasted the rainbow and let me tell you, the pot of gold actually had Calm-G written all over it. I can eat one mini-cupcake and then walk away! Yes, there really is a GOD! • • • • Now, while I understand that a tan and toned body has its merits, when you start to peel away the layers of the onion, well, that’s when the true reveal shows its beauty. Realizing that I have three to-die-for children, one of an age where he could have his own kids (and NO, I am not ready to be a grandma) got me thinking about my own mortality. I want to be here for them for many years to come. I want to buy their babies stuff and enjoy special times together as they mature and move on with their respective lives. Being able to go through my days and nights knowing that I’m doing all I can to achieve optimal health is worth something. It gave me peace of mind but it also gave me the confidence I needed to not fall prey to common stereotypes of being past my prime. I look at it as an insurance plan to preserve my good health as I plan for the golden years May/June 2016

The most common ailments or diseases that Holistic MDs treat Hypothyroidism Depression Fatigue High cholesterol Diabetes

Heart Issues Asthma/C.O.P.D. Food allergies Sexual dysfunction Headaches/Dizziness

ahead. For instance, when my labs came back, Dr. Freedman exuberantly told me that my Estrogen level was basically that of a twenty-two-year-old. Whoa! Let’s just say I skipped my run and Kegel exercises that day (tee-hee). Seriously speaking, it was a confidence boost. She went on to assess all of my labs, and proclaimed that I was her new “favorite” set of results. Yes, she sent me home glowing! Since I have been on a regimen of vitamins and minerals that was custom created just for me for those two quirky ailments I wanted addressed, well - I feel like a designer version of myself. Now my insides are PhillyFIT, which has a tremendous effect on my mind and soul. The hard work all these years has paid off! • • • • Holistic Integrative Practitioners cannot dispense a prescription. And that is where most Americans get confused. There’s no denying that Holistic Medicine has its share of public misperception. The advantage of going to an MD like Dr. Freedman is that she offers her clients the best of both worlds. That doctor can write a script and obviously possesses the education and training to get to the root of a problem, but that doctor doesn’t just treat mass symptoms. The holistic movement offers different treatment techniques to help patients take responsibility for their own wellbeing. Depending on the educational background and training of that practitioner or doctor, these patient trajectories may include: • Patient education on lifestyle changes and self-care to promote wellness. This may include diet, exercise, psychotherapy, relationship and spiritual counseling, and more. • Complementary and alternative therapies such as acupuncture, chiropractic care, homeopathy, massage therapy, naturopathy (supplements, minerals, herbal treatments), and others. • Western medications and surgical procedures.

“It’s all about being open minded,” said Freedman.” I really like to take on clients who are willing to work at the process of defining wellness ongoing. It’s a process – not an event.” Dr. Freedman’s thinking got me thinking and I began to realize that traditional medicine, as we know it, doesn’t always create change in the body. Don’t get me wrong; I’m not an advocate of using yoga to cure

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PHILLYFIT 7

a heart Arrhythmia, and I don’t think Acupuncture is necessarily the way to go to lower Cholesterol. I’m not saying that vitamins are going to cure Thyroid Disease. What I absolutely LOVE is being able to choose a methodology that’s right for me – one that I can commit to and one that won’t have me worried about side effects or long-term impact. Another interesting realization is that eliminating certain foods (not just sugar) can also have an amazing effect on your body/mind/soul. I’m not just talking about the GlutenFree bandwagon. After Dr. Freedman concluded a few food allergy tests, she advised me to stay away from blueberries, chicken, and cucumber – Geez, who knew? If you’re halfway through this Publisher’s Page and rolling your skeptical eyes, stop. Believe me, I’m as jaded and cynical as they come. The idea of Holistic Integrative Medicine can be off-putting to some (simply due to lack of knowledge), so I took some time to do a little research. I wanted to know who founded this type of medicine and all roads led to Andrew Weil, MD. Twice on the cover of TIME Magazine and author of ten books, Dr. Weil has become, “The voice of reason in a deeply divided world,” according to the San Francisco Examiner. And yes, he’s the doctor who has partnered with the hugely popular Origins line, owned by Estée Lauder & Company. He collaborated to create their hot-seller, Mega-Mushroom Skin Renewal Cream. He has devoted the past thirty years to developing, teaching, and educating others on the principles of Integrative Medicine. Dr. Weil is an internationally recognized expert on Integrative Medicine, medicinal herbs, and mind-body interactions. The founder of Weil Lifestyle, LLC, a leading resource for Integrative Medicine education, information, products, and services, he combines a Harvard education and a lifetime of practicing Integrative Medicine to provide a unique approach to health care which encompasses body, mind, and spirit. One of Dr. Weil’s quotes really struck me and made sense of the entire holistic philosophy. “Human bodies are designed for regular physical activity. The sedentary nature of much of modern life probably plays a significant role in the epidemic incidence of depression today. Many studies show that depressed patients who stick to a regimen of aerobic exercise improve as much as those treated with medication.” Depression. Uh oh – he said the “D-word.” Yes, I finally figured out that I was feeling a little bummed this time last year. And what did I tell myself to pull myself out of that dreadful abyss? Get movin’, girl! I merely started walking. I walked all over my neighborhood. I walked with my daughter, Savannah, passing away the hours, and we chatted about life, love, trending hairstyles, and boy bands, and you know what? I was eventually able to say goodbye to the blues. Sure, it took a while, but I believed wholeheartedly that good ol’ exercise (and not meds) was my panacea and at that time, I wasn’t as well versed in the teachings of Dr. Weil. “It takes a village and a team approach,” suggests Dr. Freedman, “You could shake down that pierced clerk at your neighborhood natural foods store for information, but most people feel better getting their knowledge straight from an 8 PHILLYFIT

Thinking about visiting a Holistic Integrative Doctor? Here’s what to expect: First, know if the individual who you are seeing is a certified medical doctor or a practitioner. Next, figure out and be able articulate why you are visiting this doctor at this point in your life. A great doctor of Integrated Internal Medicine will take a very comprehensive family history from you on the first visit. That doctor may order some specialized tests based on various complaints and/or symptoms. Note that often times these tests because they go deeper into the cellular level are not covered by most common insurance carriers. When the results come back, the doctor will likely have you visit the office to review the results. A treatment plan or protocol will be discussed and various options will be presented for consideration. This doctor will most likely want to track or follow you especially if a regimen of supplements was suggested. After a certain amount of time, new studies will be ordered so that they can be compared against your baseline results from months prior. Many doctors feel that a good client relationship is one that endures throughout one’s life as the body changes with age. This is especially true with female patients going through menopause later in life. Certain remedies can be prescribed to combat the adverse effects of menopause simply based on that patient’s medical history. expert – a doctor who has dedicated countless hours to practicing Integrative Medicine and who has learned about the differences in people (one patient at a time) through a career of exciting discoveries and successes!” So I finally got serious about my insides and I’ll tell you what, my outside has benefited significantly too. My skin is clearer and hydrated. My eyes are brighter and my hair and nails are feeling the love too. I’m actually amazed at how balanced I feel and what does that spur? It brings forth a sense of happiness and peace. Spring is the perfect season to think about overall renewal. For me, it’s very much about ‘spring cleaning’ my own body, mind and soul – getting rid of the clutter, be it mental or physical. It’s funny, when you actually and see your test results in black and white it’s very motivating. In fact, I now have a bit more spring in my step (look out) and I’m more optimistic than ever about the natural aging process. Knowledge is power. To learn more about Lisa Beth Freedman, MD, visit http://www.lbfmd.com. Offices are located in Villanova and Huntington Valley. Lastly, I want to mention that Dr. Freedman is passionate and I mean completely, one hundred percent committed to

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May/June 2016

her craft and to helping people. Those who know me, understand that I hardly every endorse other professionals openly as I’m a Publisher and truly need to stay objective for ethical reasons. I chose to write about this topic because I feel that so many people could benefit by just learning about Holistic Medicine. There are just too many misconceptions out there. I felt that I owed it to myself to become more educated about treatments that may be perfect for my entire being. If you’ve ever been treated and cured by a doctor who practices Holistic Integrative Medicine, I want to hear about it. Email me at jami@phillyfitmagazine.com. And hey, it’s the spring. Take a break from the gym and get out and enjoy the flowers, breathe in the air and let the wind kiss your face. To me, there’s no better season to sweat. Try something new – maybe even with a friend!

• Help an elderly neighbor take a walk around the block (they need exercise too!). • Volunteer at a nonprofit community cleanup event. • Go sightseeing on a Segway. Happy spring!

How about trying these activities? • How green is your thumb? Go plant something and find out! • Take a hike on a trail that’s not known to you. • Visit your local neighborhood farm. • See if you’re still good at mini-golf. • Break out that kite and grab that kid next door to help. • Take a bike ride to a place you’d normally drive.

Our App integrates with Fitbit May/June 2016

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PHILLYFIT 9

Correcting Cellulite With Cellfina Cellfina is one of the most revolutionary cellulite treatments available today. It is a unique FDA-cleared procedure that can smooth dimples and improve the texture of the skin for at least two yearsâ&#x20AC;&#x201C;the longest reported duration of an FDA-cleared cellulite treatment. Cellfina patients reported an outstanding satisfaction rate of 98% two years after their one-time treatment. Cellulite is caused by tethering bands that extend up through the soft tissues of the buttocks and thigh region and attach to the undersurface of the skin. At the areas where a band tethers, a dimple occurs. Cellfina releases these bands, eliminating the dimpling effect on the skin.

Cellfina is a minimally invasive, hour-long procedure that is done in the office. The procedure has a quick recovery time and long lasting results!

Kybella: Double Chin Removal Are you bothered by excess fat under your chin? Are you selfconscious about your double-chin? You are not alone and now there is a non-surgical solution. Double chins are caused by excess fat that accumulates under the chin. Until recently, the only treatment for those looking to achieve a sharper and more chiseled chin was surgery with anesthesia or invasive neck liposuction. Now, there is a new gamechanging injectable procedure â&#x20AC;&#x201C; Kybella. Available at our practice, Kybella is the first injectable substance that is FDA approved to treat submental fat. This solution is designed to dissolve stubborn under-the-chin fat, also known as the double chin.

Call (215) 561.9100 to schedule a consultation 2200 Arch Street Suite 120 Philadelphia, PA 19103

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May/June 2016

LT International Beauty School Hands On Training For A Better Future COSMETOLOGY Applications are now being CLASSES BEGIN accepted for May & June 8/3 & 9/15 Cosmetology Classes

We teach Hair Relaxer, Sew in Weave, Glue in Weave, Coils, Kinky Twist, Hair Colors, Wave Nouveau, Facial Waxing, Make-up Application, Pedicure, Eyelashes, Manicure, Acrylic Nails. Classes are in English Language CLINIC SERVICES TO SERVE YOU AT BOTH LOCATIONS!

All works done by the students only are under the supervision of a licensed instructor; charges for the services are based on the reasonable cost of the materials.

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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? Need a new direction in life? 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. My personalized care will help you make large changes in your life and focus on a new path to achievements. Letâ&#x20AC;&#x2122;s work together on a common goal, and make your life better!

Please contact me for a consultation Matthew W. Gelber, MS The Weldon Center â&#x20AC;&#x201C; Main Line 20 Mystic Lane, Malvern, PA 19355

610-310-5898 www.mattgelber.com ~ matthew.gelber@att.net

SUMMER CAMPS July 11 - 15 July 18- 22 Aug. 15 - 19 Aug. 22 - 26 May/June 2016

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May/June 2016

The

PHILLYFIT Family

Published by: Jalynn Concepts, LLC Publisher: Jami Appenzeller Copy Editors: Heather Hoehn, John Beeler, R.I.P. Bev Appenzeller Publisher’s Page: Photo of Jami by Joe Chielli/Church Street Studios. Hair by Stephanie/Fresh Hair Studio, and make-up by Lisa Nocera. 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 Michael Minsky by Church Street Studio, Joe Chielli, Philadelphia, PA. PILOXING Master Trainer, Allison Laurence has taught Group Exercise for 25 years in her home state of New Jersey. She is a graduate of Rowan University, holds a degree in Health & Exercise Science and is a Health and Physical Education Teacher, teaching Junior High School HPE and Adaptive Physical Education. As the North East U.S. Master Trainer for PILOXING, Allison educates, certifies and mentors PILOXING instructors from Maryland to New England. Photo by Ann Coen. PhillyFit Magazine is a news magazine with emphasis on health, fitness and leisure. PhillyFit Magazine is printed bimonthly and distributed throughout Philadelphia, Bucks, Chester, Delaware and Montgomery Counties. We print 40,000 copies, deliver to over 800 locations, and email over 10,000 copies to folks who have opted on our website to receive the online magazine. 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

Jami Appenzeller

@PhillyFITMag

@phillyﬁtmag

Every accomplishment starts with the decision to try.

Your ﬁrst class is FREE!

484-393-5255

580 Shoemaker Road, King of Prussa, PA www.alliesinfitness.com • alliesinfiness@gmail.com

Relax. Recover. Reset. People float to relieve stress, recover from injuries, fight addiction, eliminate chronic pain, and much more. Without the need to fight gravity or take in external information, you'll likely experience the most complete relaxation you've ever felt.

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May/June 2016

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PHILLYFIT 13

Choose The Gym That Fits YOU! By Matt Weik Let’s face it, there are a million different gyms out there today and all of them are a little bit different. You have your Curves for the ladies, Powerhouse for the powerlifters, Gold’s for the bodybuilders, and so on and so forth. Finding one that you feel comfortable with is key. If you join a gym where you are uncomfortable or intimidated, you will more than likely quit and give up. Therefore it is important to really feel at home with whatever gym you choose. So think about what you want in a gym. Are you strictly there to lift weights? Do you want to take aerobics classes? Do you only want it for the cardio equipment? Do you want all of these things? As you can see there are many options you need to think about when deciding what gym would suit you best. You need to think about what type of workout you want to get and go from there. Let’s go over some basics of choosing a gym that fits you.

Questions to Ask While Visiting a Gym

• What are the hours of operation? • When are the busiest times of the day? • How much does the membership cost? Are than any option plans available? • What do you have to do to cancel? • What are the billing cycles or can you pay it all upfront? • Is the staff certified? • Is the gym equipped and staff trained for emergencies? • How old is the equipment? • How often is the equipment replaced? • What equipment gets used the most? • Are the class sizes limited? • Are there any extra fees involved or are all the services included in the price? • Does the gym have child care? If so is it free or how much is it? • Do you get shown how to use the equipment free or is it fee based? • Do they do any free body composition testing or similar? 14 PHILLYFIT

Things to Consider

Location ~ Is the location of the gym accessible to you? You want to find a gym where you don’t have to travel very far and that you know you wouldn’t mind driving to. If the gym is too far and cuts into too much time of your day, more than likely you aren’t going to stick with it too long or as often as you would like. Find a place that is possibly close to where you work so right before or after work you can go there or during a lunch hour. Look to see if there is anything close to your house. That will enable you to go to the gym whenever you want and you don’t have to worry about cutting into precious time during the day, especially good when you are looking for a quick workout or some cardio. Hours of Operation ~ Do their hours jive with your schedule? Can you comfortably get in a workout and not be pushed for time? You want to make sure that if you are paying for a membership that your workout schedule is well within their hours of operation. If not, then you will be wasting your money by not being able to full utilize their facility and get a good workout. Your best choice would be a gym that is open twenty-four hours a day. That would ensure you that no matter what time it is, you can go get in a workout. Cost ~ This should really be at the top of your list. How much money will it cost you and will you get your money’s worth? It’s much easier to spend a little extra money on a membership with a gym that has top-ofthe-line equipment and that is more inspirational to be in rather than a worn-down gym that looks like a cave. You also need to realize what time of the year you are purchasing a membership. Gyms tend to have better deals during the high times of the year such as around New Year’s and in September. If you can hold off getting a membership until these times you will surely end up saving some money in the long run.

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May/June 2016

Make sure you are paying for exactly what you want for that price. Don’t get coaxed into adding on services that you aren’t going to use or paying for things that don’t interest you. Many gyms will nickel and dime you to death; watch out for salesmen who run down a list of extra options/services that you could add to your membership. Another thing you want to watch out for are gyms that make you lock in with a long-term agreement. These places will lock you into your contract for one to three years and there is no way to get out. Say down the road you don’t like the gym anymore or something happens that turns you off: if you are locked in you have no way of getting out of it. Now you are stuck paying for a gym that you won’t use or dreading every day you force yourself to go. Cleanliness ~ How clean is the facility? Are there staff members who wipe down the equipment daily? Do they make sure members wipe down their equipment after using it? Is there trash on the floor? Are their locker rooms a mess? These are all things to consider when purchasing a membership. If the place looks like a mess, you need to evaluate if that is something you can put up with every day visiting the gym. For most people, a trashy gym is a huge turnoff. If they can’t take care of their facility, how do you expect them to take care of you? Membership Privileges and Features ~ Do you get discounts on anything they sell once you are a member? Do you get to tan and use the pool for free or is there an extra charge? Do they have massage therapists? Is there a gym child care to take your kid to while you work out? Is there a juice or snack bar? How much will you be paying for these things? You need to find out what extra features come with the membership and what you have to pay extra for. See if there are any perks to joining their gym over another one. Make sure you understand exactly what comes with your membership and what doesn’t before you sign any papers. Equipment ~ The equipment that you use needs to be in good working condition with no problems with its usage. Look at the different styles and brands of equipment that they have and make sure that it is something you are interested in using. How is the free weight room? Make sure the dumbbells aren’t broken May/June 2016

or that there aren’t dumbbells missing or that one of the pairs isn’t missing. Make sure the grips on the barbells aren’t worn down so badly they are completely smooth, which would compromise your grip. Look around to see how the members are handling the equipment. Are they dropping the dumbbells on the floor? Are they banging the barbell off the rack or ground? Are they slamming the machine weights down when they are done with a set? If you see any of these things, be wary about the gym and the equipment. Surely there are going to be some serious issues and damages to equipment when they are used like that. Especially look to see how the staff handles a situation like that. If they have good equipment, they will surely make sure things like that don’t happen. If the staff doesn’t seem to care, more than likely their equipment is junk. Clientele ~ What types of people are working out at the gym? Do you see many men? Do you see mainly women? Is there a good split between both? Make sure you feel comfortable working around the people you see at the gym. Some gyms are known for being more hardcore such as the powerlifting gyms and the bodybuilding gyms. If you feel intimidated or unsafe being around these types of people when working out then keep searching for a place that you can call home. Remember, searching for the right gym is all about you, no one else. Atmosphere ~ How is the atmosphere of the gym? Is it upbeat or is it bland? Find a gym that is inspirational and makes you want to work out. There is nothing worse than going to a gym to work out and feeling like you are stuck in a dreary day. Find a gym that is bright and energizes you. Look around and see how the members are interacting. Are they friendly or are they snobs? Comfort level plays a huge part in motivating yourself to go to the gym for a grueling workout. Maintenance ~ There is nothing more frustrating than going to the gym to hit a body part and seeing that a piece you always use is broken. How quickly is a piece of equipment fixed after being broken? Do you go tell someone that the equipment isn’t working and then

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PHILLYFIT 15

when you come back a week later it is still broken? Some pieces of equipment do take some time to fix depending on the parts they have to order, but how quickly does the gym deal with to the situation? If it takes a long time to fix a piece of equipment, that is a telltale sign that they are pinching money and will hold off as long as possible to replace something just so they don’t have to spend any money.

Always try out the gym before you purchase a membership!

Let me just say this to start off - No matter what you see, always try out the gym before you purchase a membership. You will make a big mistake if you just walk in and buy a membership without looking around at other options as well as seeing how the gym you are looking at is operating. You want to ask for a trial membership, or a guest pass, or anything they have that will allow you to try out the gym for at least one day. Most places will give you a pass to try it out, however for those who don’t the average price for a day pass is roughly around ten dollars. Even if they make you pay, it will be well worth it to see if you like it. A ten dollar investment is much better than spending five hundred dollars and hating every minute. You want to go to the gym at the same time that you would normally work out. This will allow you to see how busy it gets during the times you are going to be there.

When you decide on a gym, ALWAYS read the ﬁne print before you sign!

look for and ask before you go visiting gyms. When you are there, don’t be afraid to ask questions. If the salesman tries to avoid any of your questions or is answering around the question without truly answering it for you, cross that gym off your list and keep looking. When it comes down to it, a gym membership is an investment towards better health. Good luck and happy searching! Fitness expert and author Matt Weik, BS, CSCS, CPT, CSN has been in the fitness industry since 2002. He is currently the Manager of the MET-Rx Team Sports division. He works with colleges and professional sports teams all across the U.S. to supply them with recovery and nutritional products for their athletes. Matt is an established Photo Courtesy Andrew writer, with hundreds of articles McAfee Photography and interviews in magazines and on websites. He has research published on exercise dependence and has been featured on many websites and radio shows. Matt is also a certified personal trainer, certified strength and conditioning specialist, as well as being a certified sports nutritionist. He has worked with everyone from middle school athletes all the way up to pro athletes and celebrities. More information can be found on Matt’s website: www.MattWeik.com.

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By reading the agreement including the fine print, it makes you aware of the contract you are signing. This can include how you will be paying for the membership, the term of the contract, cancellation policy, and other pertinent information that you need to know.

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Hopefully, this made things a little easier for you in deciding what gym to join. When it comes down to it, you really need to take all of the things mentioned above into consideration. If you don’t like something about the gym, check out some other places. In the past couple of years, the fitness industry has really taken off, so gyms are popping up almost everywhere. Make sure you understand what you want before looking and make a list of things you want to

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PHILLYFIT 17

Fernando’s Secrets of Success Secret #1: Avoid Overtraining ~ By Fernando Paredes ~

There’s no way around it, overtraining is a progresskiller. This is why all successful trainees avoid overtraining like the plague. In fact, the training concepts that ruled for decades were as follows: 1. Train as much as you need to – and not one rep more. 2. Rest more days than you train. Over the years these two simple mantras have been responsible for building more muscle, burning more body fat, creating more champions, and transforming the lives of millions of people. Sounds simple, right? For years it seemed like it was. In recent years though, I have noticed that A LOT of confusion has developed around this topic of overtraining. The “more is better” philosophy has never been so pervasive. In my opinion, I believe that the flashy “extreme fitness” approaches of exercise have had a big hand in creating this confusion. Addinging more workouts, more reps, more days and using more intensity methods have NOT delivered more of the results people are looking for. In fact, it has done the opposite!

to over-train it will lead to overtraining syndrome. This can take months to recover from. Worse yet, recovery may “never be fully achieved”. Here are the key questions that arise: • How intensely should I train? • How many days should I train? • How many workouts should I do during the week? Keep in mind there is no ONE answer for everyone. The answers will depend on each person’s fitness level, needs, goals, and recovery ability. However we can get a pretty good idea by looking at the science of what happens from a physiological standpoint. Let’s take a look at the chart.

Acute Hormonal Response to Exercise

Do yourself a favor and study EVERY aspect of this chart. There is too much to go into to fully explain it all in this article but I wanted to include so you’d have the full picture. It showcases the IDEAL hormonal response of one successful workout that will lead to the ideal result you want. Take home points from this chart (on the next page): • Intense workouts should not exceed forty-five minutes. • Have the post-workout meal between thirty to forty minutes after workout to enable recovery. • It may take forty-eight hours to recover from that intense workout, making it time to train again.

Back to the Basics: The Science of Overtraining

What is overtraining? Let’s set the record straight by looking at the science and empirical evidence on what overtraining is and how you can avoid it to maximize your training and results. Overtraining: training exceeding the body’s recovery capacity, indicated by excessive fatigue both physical and mental, and resulting in impaired performance. Short-term overtraining is usually adequately countered by a period of reduced intensity or a few days’ total rest but if extended, it leads to overtraining syndrome, a set of symptoms and signs, probably of neuroendocrine origin. Recovery may take months or never be fully achieved. (From Dictionary of Sport and Exercise Science and Medicine by Churchill Livingstone.) Did you catch the main points there? Overtraining means doing more than your body can handle. And if you continue 18 PHILLYFIT

More Is Better?

The more intensely you train, the LESS training you must do. The less intensely you train, the MORE you can handle. A textbook example of this is between a sprinter and a marathon runner. Sprinting is all-out intensity for short distances. Marathon is a sort of rationed-intensity over time for longer durations. Generally speaking, strength training can be very intense, like sprinting, which requires more days to recovery. Typically the human body can only handle three days of

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May/June 2016

such intense training. You can’t sprint a marathon. Why? If you do, you won’t finish the race, right? Likewise if you strength-train intensely every day, you may throw the ideal hormonal response that you see in the chart, the response that leads to progress, into a tailspin. Which will lead to overtraining. Conversely, cardio-based training is a slower rationedintensity, like marathon running, not requiring much rest in order to recover from. So you can perform them every day. You have to be careful with cardio training too because if not done properly it can also deplete recovery ability.

Adding Stress on Top of the Already Stressed-Out

Add to this the fact that today’s hyper fast-paced life already has the majority of people’s physiology highly stressed, toxic, and in a constant low-grade “fight or flight” every day. The result is an already stressed hormonal profile on the brink of collapse. One that can easily be tipped over by the slightest bit of overtraining. Yes. Performing daily “extreme” intensity workouts and utilizing the “extreme” concepts that are so popular today will easily overload MOST people’s physiology to the point of burnout, overtraining and plant them firmly on the road to “No ResultsBoulevard.” Not where you want to be, right?

My Secret to Avoiding Overtraining

One of my secrets is the ability to manipulate intensity of the workout plan to fit each person I work with. And while every situation is different, I can tell you that in my 20-plus years as a fitness and performance coach I’ve

achieved EXCELLENT results with my clients and athletes performing their full-body strength-training routine two times a week. In some rare cases, three times a week. In certain situations, you can also divide the body into three parts: chest and back, legs, and arms. Training each only ONCE a week. Yes… I said ONCE A WEEK. And this approach has worked for everyone from my first-timers to my elite world-class athletes.

What YOU Need to Do

So please do NOT be fooled by all these “extreme” training approaches anymore and take a lesson from all the successful trainees who achieve consistent results and avoid overtraining like the plague. Get some rest, let your body heal from your past overtraining and then resume your workouts with a renewed attitude, mindset which will lead you to new levels of health, fitness and performance! Fernando Paredes, NASM-CPT, CES, PES, FMS, a twenty-year veteran of the fitness industry, is a sought after fitness and performance expert. He is a contributing fitness columnist for PhillyFIT magazine and has been featured on Comcast Network’s “Your Morning” show, “It’s Your Call with Lynn Doyle,” WFMZ Channel 69 News, CBS/CW Philly and The Philadelphia Inquirer because of his innovative Core-toStrength Training ™ approach. Fernando has gained the reputation as the expert other trainers turn to for advice and countless other people look to for maximum health, fitness and performance. For more information visit his website at www.fusionfitnessstudio.net.

Acute Hormonal Response to Exercise Chart taken from the book “Natural Hormonal Enhancement” Rob Faigin May/June 2016

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3 Steps Toward Financial Wellness ~ By Matt Marinelli, State Farm Agent ~ So… I know with the recent PhillyFIT retreat and upcoming PhillyFIT Bash you are getting physically FIT… but are your finances? We’ve got some tips to consider when trying to max out your paycheck….HERE’S HOW! Control Debt Enhance your financial health by keeping debt manageable. Know what you owe and make a plan to control debt using these tips: • Pay off debts with the highest interest rates first, such as credit-card balances. • Pay as much as you can on your smallest debts and pay at least the minimum on large ones. Even modest accomplishments can motivate you to continue. • Review your finances to see that you’re not overextended: For example, your home typically should cost no more than 2 to 2.5 times your household income and your mortgage should be no more than 80% of the home’s value. • Don’t use credit cards to get out of debt. You’ll not only pay more in interest, but you could damage your financial health and credit score at the same time. Learn more about debt management with these tips. Spend Wisely Financial wellness is based on living within your means. Spending money carefully and wisely will greatly enhance your financial health. • Write down every expense for a month and find out exactly where your money is going. You may be able to identify “extra money” to apply to your goals. • Make a realistic budget using convenient online tools such as Mint.com. • Two-income families: Try to cover monthly expenses with just one income and use as much as possible from the other paycheck for savings. • Before buying, ask yourself if the item is a “need” or a “want.” If it’s the latter, wait a few weeks before you buy to make sure you have the cash in hand or to decide if you still want it. Increase Savings Saving for retirement, children’s education, emergencies or other expenses can help protect you plus it delivers peace of mind. • Get in the habit of paying yourself first. Give savings the 20 PHILLYFIT

same importance as paying bills, and save something from each paycheck. • Participate in your company’s automatic savings program, if one is available. And always contribute enough to take advantage of matching funds, if they’re offered. • Many experts suggest putting at least 10% of your income into savings and some recommend saving as much as 25%. If saving is hard for you, start by saving at least one percent of your paycheck and commit to increasing your savings level as your salary grows. • Save enough in your emergency fund to cover at least six months’ worth of expenses. Nine to twelve months is even better. If you do tap into these savings, rebuild the fund as soon as possible. Need a few pointers? Visit AmericaSaves.org for a list of 54 ways to save money. Get more tips for building financial wellness with MyMoney Five from MyMoney.gov. And learn how to build an emergency fund with tips from State Farm®. 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.

ADVERTISE TO YOUR TARGET MARKET Contact PHILLYFIT TODAY! Call 267-767-4205 or email Jami@PhillyFitMagazine.com

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PHILLYFIT 21

Michael Minsky PhillyFIT Fittest Teen 2016 Q&A from PhillyFIT to our FITTEST Teen Winner, Michael Minsky. 1.) Favorite workout routine? My favorite workout routine is by far chest day. In order to grow my chest I do drop sets of incline dumbbell press, standing cable-flys, and bench press. By the end of my chest workout, I make sure to do three sets of pushups until failure. 2.) Worst body part to train? My worst body part to train are calves. No matter how heavy or how often I hit them, they barely seem to grow. 3.) Favorite health food? My favorite health food has to be eggs because you are able to do so much with them and they are around six grams of protein per egg. 4.) Favorite junk food? My favorite junk food is by far ice cream. 5.) Listen to music while working out? If so, what? I love listening to music while I work out because it gives me that extra push and motivation to go harder. Everyone and everything seems to be blocked out when you put your headphones in and raise the volume. I listen to hip-hop/rap. My favorite artists are Drake, Lil Wayne, Meek Mill, and Future. 6.) Favorite cardio? The only cardio I do is playing basketball and ultimate Frisbee. 7.) What do you like to do for fun? I like to play basketball and hang out with my friends/ family. 8.) What types of grades do you earn? In my current year of high school (junior year), I have a 4.05 GPA. 9.) How do you avoid typical teenage bad habits to stay true to your ﬁtness goals? In order to stay true to my fitness goals and avoid bad habits, I focus on what will benefit me in the near future. I strive to be more successful in all aspects of my life. Avoiding typical teenage behavior now and working towards my goals will eventually pay off for me. 22 PHILLYFIT

10.) What would you tell kids who are looking for inspiration? I would tell kids looking for inspiration to take time to write down their goals and where they see themselves in the near future. They are going to need to choose their priorities and do whatever it takes in order to succeed. I would tell them it will take lots of effort, time, and perseverance. Remember - strive for progress, not perfection. 11.) What is your ultimate ﬁtness goal? My ultimate fitness goal is to continue to gain muscle and be fit throughout my entire life. I want to forever be in good shape and make fitness a top priority. QUOTES I LIVE BY: “The best way to predict your future is to create it.” “Train insane, or remain the same.” “Once you see results, it becomes an addiction.” “If you’re not first, you’re last.” “Don’t wish for it; work for it.”

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May/June 2016

10 Baby Steps to Launch Your Motivation to Application By Matt Weik Ask yourself why you want to do this. 1 This is an important question and it needs to be asked

first. Why do you want to exercise? Is someone urging you to do so? Do you want to do it for yourself? Make sure you are working out because you want to and not because someone else wants you to. If you aren’t one hundred percent committed to working out, you will be a portion of the fifty percent of people who stop exercising within the first six months of beginning a program.

time to drive over and still fit in everything you needed to get done during the day. If you decide to go with the gym membership, be sure and find a location that is convenient to you and has all the amenities that you would want it to have. Read all the fine print before signing any paperwork to understand the terms and conditions of the contract. As you can see both options have their pros and cons. Figure out what you feel you would most likely stick with and go for it.

down your goals 4 Write Figure out what you want to ac-

complish both short-term and longterm. Make sure each type of goal is obtainable and measurable. Your shortterm goals will lead you up to your long-term goal. For instance, you could set a long-term goal of losing thirty pounds in six months. Your short-term goal could be to lose five pounds each month to obtain that. By writing everything down you will have no excuse to get lazy. You have a document that you wrote stating your intentions and goals to achieve. If you give up, that’s on you and you are only letting yourself down. When you succeed (and you will) then you simply come up with new goals and once again write them down and track your progress.

2 Education Read up on fitness and exercise.

Grab some magazines and soak up as much knowledge as you can. You will find tons of articles on different workouts, diets, motivational tips, staying focused, and much more. Take that information and utilize it when you are making up your workout and diet plan. When you find yourself in a rut or are lacking motivation, you can pull from the things you read and get yourself back on track. It’s also important to learn a little about the human body and how it works. After all, wouldn’t you want to know what’s going on with your body when you exercise? Learn how the body burns fat and what exercises work what muscles. Educating yourself about fitness will give you a greater appreciation of all the hard work you put in at the gym.

a gym/buy equipment 3 Join Now that you have your plan in motion, it’s time to fig-

ure out if you want to pay for a gym membership or build a home gym. Building a home gym makes fitting in a workout very convenient, but at the same time a lot of people blow it off because they are at home and are thinking about a million other things they need to be doing. If you decide to go with this option, start off with just the essentials such as some dumbbells, a bench, and a piece of cardio equipment. With a gym membership people see the money coming out of their account each month and feel obligated to go since they are paying for it. On the flip side, if you join a gym that is out of your way, then you might feel that you don’t have enough

May/June 2016

up a routine and days to exercise 5 Set Come up with a schedule and make sure you follow it.

Schedule time to work out before or after work or even during lunch. Whatever you choose, make sure it fits into your schedule without being a huge inconvenience. If you can wake up an hour early to fit a workout in, then by all means do that. If you don’t mind giving up a lunch break to get in a quick cardio session or weights then go for it. Simply work it into your schedule and write down the days you want to do your weight training and/or cardio and stick with it. After no time you will get into the routine of doing it and you won’t even need to write it down anymore.

Pick things you enjoy doing 6 There are many different types of training styles and the great thing about it is that it gives you variety. If you don’t like one training method, you always have another to try. And changing things up isn’t always bad. It stimulates the

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muscles in ways that a previous workout didn’t and can also help you break through a plateau. If the treadmill isn’t your thing then go for a jog in the park or in the woods if the outdoors is your thing. Into sports? Grab your friends and play a pickup game of basketball or football. The key is to utilize things that you enjoy that you can use to your advantage to help you get in your workouts.

a workout 7 Create Set up a workout program (or have a trainer do it for

you) that fits your goals and what you want to achieve. Make sure you are hitting all muscle groups one to three times a week based on your goals. Just as important, make sure you have rest days in your routine to allow proper recovery from workouts. Your workouts should take no more than sixty minutes and should flow. Have fun with your workout; if you are getting tired of the same routine or program then switch it up. Talk to a trainer and let him/her know what you enjoy doing and what you are looking for and allow them to use their expertise to create a customized program just for you.

Create a nutrition plan

Set up a nutrition plan. Notice how I said nutrition plan and not “diet.” People despise the word “diet” so let’s not use it here. You don’t need to go all out and clean up everything about what you eat on a daily basis. If you simply change out a couple things at a time you will realize that it isn’t so bad and that you can substitute things you eat with healthier options without craving those bad foods. If you need some help finding healthy substitutions to things you are eating, consult with a certified nutritionist to learn how to eat healthy and make good food choices.

do something for yourself (besides changing your body and health). And most of all show off the new you! You worked too hard to keep it covered up. Show the world your accomplishments and be proud of what you have achieved. Fitness expert and author Matt Weik, BS, CSCS, CPT, CSN has been in the fitness industry since 2002. He is currently the Manager of the MET-Rx Team Sports division. He works with colleges and professional sports teams all across the U.S. to supply them with recovery and nutritional products for their athletes. Matt is an established writer, with hundreds of articles and Photo Courtesy Andrew interviews in magazines and on webMcAfee Photography sites. He has research published on exercise dependence and has been featured on many websites and radio shows. Matt is also a certified personal trainer, certified strength and conditioning specialist, as well as being a certified sports nutritionist. He has worked with everyone from middle school athletes all the way up to pro athletes and celebrities. More information can be found on Matt’s website: www.MattWeik.com.

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Keep a workout log

This is one of the best things you can do when exercising. Not only is it a good way to remember what you did the workout before, but it is also motivation to look back weeks or even months earlier and see how much strength you have gained in that time frame. Let’s face it, with so much going on in our lives we can’t remember everything. The log is a sure bet that everything is down on paper for you to review and analyze at any point. A workout log pushes you to beat weights you were using before. Not only that, but it prevents you from falling behind in your weights and using a lighter weight than you were using a previous workout. So write it down and keep on track!

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yourself for your 10 Reward reaching goals

The part everyone has been waiting for (ladies, you will love this). Reward yourself! If you reach a goal, go out and but a new workout outfit, or go out and buy something to add to your home gym – anything you could use to keep you motivated and on track. You worked hard and stuck with your routine and now it’s time to enjoy the moment and 24 PHILLYFIT

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Shedding The Winter Weight By Chef Bethy As we all know, when the weather gets warmer, we want to shave off those extra few pounds of winter weight. Adding salads in interesting ways can help you do just that! Raw, dark, leafy greens boost your fat-burning metabolism. Here are a few tricks to keep you palate pleased and your waistline happy. For those of us on the run, you can finely chop your salad ingredients and put them into a wide-mouthed container. Don’t use dressing; use seeds to give extra nutrition and less empty calories. This way you can shake the salad into your mouth. Funny, but it works and you will just feel great about it. You can turn the entire thing into a smoothie. I know, it sounds wacky! I often put a scoop of protein powder and water into a blender with a large handful of greens and some fresh cucumber and tomato. It is delicious, fast and easy.

1. The main rule is all of the ingredients must be fresh

and plenty of it. Don’t try to skimp on salads or the ingredients. Just skimp on the dressing.

2. Keep a raw organic seed mix handy in your cup-

board when you are looking for a quick and easy protein boost for your salad. Three tablespoons will do the trick and the nutty flavor is delightful. I use this in place of dressing. (Ingredients: 1 cup organic raw sunflower seeds, 1 cup organic raw hemp seeds, 1 cup organic raw pumpkin seeds.)

Pickled items satisfy your craving for flavor and salt. Both are important in maintaining a balanced diet. Olives can be included. This is a standard practice in macrobiotic eating.

Baby greens with hard boiled eggs, pickles, cucumbers and cheddar cheese.

Try to always have a nice balance of protein and carbohydrate with each salad. Many times we forget to add that little bit of carbohydrate, which makes all the difference in making you feel satiated at the end of your meal. I hate starving after a meal!

Add a little bit of something sweet to your salad. Green grapes, sliced apple, sliced pear, pomegranate seeds, and dried cranberries are all good suggestions.

Hot foods added to a cold salad can be just what the doctor ordered. I like warm steak or chicken with the pan juices poured over the greens until they are just wilted. It’s so yummy!

Don’t forget about the old standbys of tuna salad and egg salad. They are amazing on top a bed of greens.

Mix up your greens. Don’t get in a rut only using mixed greens. Kale is wonderful and so are fresh chards. Herbs such as parsley, cilantro and mint are very nice additions. From time to time you can add iceberg lettuce and Romaine to the mix as well.

A green smoothie. May/June 2016

A fresh salad is an appealing salad. Prep your greens when you get home from the store. That means run a sink full of water and rinse the leaves well. Put them through www.PHILLYFIT.com | 267-767-4205

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a salad spinner and store in a tight Zip-Lock bag. I like to do this to bagged greens too because they stay a lot fresher tasting for a longer period of time.

PICKLED: Dill pickle spears Black oil cured olives Anchovies Capers Pickled spicy green beans Homemade pickled cucumbers CARBS - Your aim is to get about half-cup portions. Remember, if you go too heavy on the carbohydrates, you may start your food-craving engine. Polenta: cold from the fridge is excellent Fresh corn off the cob Gluten-free toast/bread Seasoned brown rice Cooked leftover quinoa Chef Bethy is at 12th Street Catering in Philadelphia. This article is part of her personal journey with weight loss.â&#x20AC;&#x153;To date I have lost seventy pounds by NOT dieting and eating really well. I am healthier then I have ever been.â&#x20AC;?

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If you are packing your salad for the next day, make sure to bring the dressing in a separate container. If you dress it early it will become soggy. Also bring other wet ingredients like pickles in separate little containers for the same reason. Here are some more ideas for adding interesting and tasty ingredients to your salad. PROTEINS: Your aim is to get three to four ounces of protein per salad unless otherwise stated. More than that and you may have a harder time digesting the meal. Organic raw seeds Tinned sardines with a spoonful of Dijon mustard Any leftover fish from last nightâ&#x20AC;&#x2122;s dinner Fried egg Hard-boiled egg Tuna salad Egg salad Shrimp salad Cheddar cheese (1-2 oz.) Pan-fried tofu with a little soy sauce 26 PHILLY FIT

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May/June 2016

Life Is Not A Spectator Sport ~ By Cara Bradley ~ Author of “On The Verge” In the final race of my college track career, I beat my personal best by six seconds. Until then I had been an average runner hampered by pre-race jitters and self-doubt. But on that day, after I went for a warm-up jog by myself during which I repeated out loud the intention, “Personal best, personal best,” I was buoyed by a sense of calm confidence. On that auspicious day, I managed to settle down, show up, and – with surprising grace – sail across the finish line in record time. In two minutes and change, I went from ordinary runner to elite athlete. In a flash, I experienced a surge of strength that didn’t come from merely trying harder but, instead, seemed to emerge from a place where I felt clear, confident, and fully alive. Deep down I felt certain that breaking my personal record was related to my pre-race jog. Repeating “personal best” had settled me. I’d shifted into a relaxed yet alert state where time slowed down and I had no doubt and no fear. In this state, beyond thinking, I soared. Immediately, I wanted to understand what exactly I’d done to feel that clear and confident. I had to find a system or discipline to help me feel that awake and fully alive – all the time. I knew one thing for certain: I wanted more. Now, decades after my final college race, I still vividly remember the details. I clearly remember calmly standing on the starting line waiting for the gun to go off, the smell of spring in the air, and how my spikes felt on the track. I remember everything about that moment when I felt empowered, energized, and fully alive – the high-definition, full-sensory experience that redirected my life. For the past thirty years I have dedicated my life to helping others show up and get engaged in this game called life and to not be satisfied sitting on the sidelines watching the years fly by. Through my own self-study and teaching thousands of people, I’ve discovered that feeling awake, engaged, and fully alive is available to anyone at anytime.

How Are You Experiencing Your Life?

You experience life in different ways. Some experiences are secondhand, some are muted, and some are direct. Secondhand experiences are someone else’s interpretation of an event or experience: Your mother tells you about the sunset she watched or your friend says the burgers at Sally’s Diner are the best she’s ever eaten. A muted experience occurs when you’re mentally distracted or emotionally drained. Your senses may feel fuzzy or foggy. For example, you eat an apple but totally miss its crisp tartness because you’re thinking about tomorrow’s doctor’s appointment. There are moments in life when your experience is direct. What you see is sharper and clearer, what you touch is more real, tastes are more vibrant, smells are stronger, and sounds are more distinct. These are your direct sensory experiences in high definition. A direct experience is your firsthand knowledge of a sensation, state, or feeling; it’s exactly what you’re feeling through your five senses in any given moment. Direct experiences happen when you get up from the sidelines and step onto the field.

What Does High Deﬁnition Feel Like?

or drama and you will directly experience life in high definition. When you get out of your own way, let go of trying, and allow yourself to simply be, life feels crisp and clear. Be here now and your senses will light up. Shazam! You will feel a spark of energy, a shiver, or a pulsing aliveness that will turn you on and wake you up to the vividness of the world around you. Experiences go from black and white or analog to Technicolor. Such high-definition moments are free of charge and available to most of us every day. You don’t have to wait until the next time you are at the beach, on a mountaintop, or even in the middle of a crisis to feel your senses heightened. Believe it or not, high-definition moments are continuously available, even during mundane activities. Next time you’re eating, ask yourself what you taste and smell. When you’re walking, pause and notice the trees. When you’re driving, brushing your teeth, or in your spin class, pause and recognize what you notice. Tune in to the moment with all of your senses and you will encounter the variety of shades, sounds, smells, tastes, and feel of a high-definition moment. The good news is that when you settle down and get out of your own way, your attention drops down below your head and your busy mind and into your body. You’ll arrive in a space where you become vividly aware of your senses and exactly what you’re seeing, tasting, touching, hearing, and smelling. Connecting with your body through physical sensation is essential to experiencing life fully. Your body always experiences life directly and vividly. It cannot do otherwise. You can’t smell or see something secondhand. Your body is always present; the feeling of grass under your feet cannot be muted or dulled. During a high-definition moment you may feel any or all of the following: vibrant, energized, empowered, ready, aligned, at ease, happy, peaceful, relaxed, available, steady, and confident. It’s a sense of being whole. It’s a feeling of being in harmony and alignment in both your inner and outer worlds. Ultimately sensing life in high definition goes beyond words. You can experience it anytime – on a run, lying on the beach and listening to the ocean, floating in a pool, working on a jigsaw puzzle, or hiking in the woods.

Notice. Notice. Notice.

Recognizing high-definition, full-sensory moments throughout your day is what I call “living on the verge,” or showing up to experience life completely. It’s a way of being fully alive. To strengthen your ability to see life in high definition in ordinary moments, start to recognize when you feel clear, bright, alert, sharp, strong, vibrant, fearless, excited, empowered, or courageous. To recognize these moments, you’ll need to be present for them. If you’re thinking about the past or future or daydreaming about your next vacation, you will miss the chance. Right here, in this moment, you have the opportunity to participate in reading these words, to feel the couch beneath you, or the sun on your face.

Show up in this exact moment without expectation, judgment, May/June 2016

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To experience more of your life in high definition, incorporate this simple practice into your day: Stop. Take Five. Experience. 1. Set your timer for two minutes. Close your eyes. 2. Pay attention to your breathing by counting five full breaths. It helps to think, “Inhale, exhale one. Inhale, exhale two,” and so on. Listening to the sound of your breath will almost immediately relax you and begin to settle your busy mind. 3. After five breaths, open your eyes and sit quietly. 4. Now, with your mind calm and body still, slowly look around and actively notice your surroundings. What do you see, smell, hear, taste, or touch? Do you feel dull or awake? Are you tired or energized? If your mind is very busy thinking, that’s okay too. Whatever you notice is perfect. Pausing in this way is the first step to connecting with your body and waking up to your naturally high-definition life.

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What Were Your High-Deﬁnition Moments Today?

You have had your own high-definition moments, I’m sure of it. Can you think of a few? Perhaps it was the intense emotional high you experienced when you got married or the profound disappointment you felt when you didn’t get the job your heart was set on. Sometimes high-definition moments are easy to identify, and sometimes they’re not as clearly defined. Try this simple exercise to recount moments during your day when the world became vivid or you felt a surge of energy:

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Recall Your High-Deﬁnition Moments

Before you go to sleep tonight, recall three times you felt touched by life. Perhaps it was seeing the sun hit the top of the trees in the late afternoon or hearing the giggles of the neighbor’s kids in the backyard. Maybe you listened to a friend in need or belted out a song during your commute home. List these moments in a journal or simply in your mind. Do this exercise regularly and you’ll soon recognize high-definition moments all the time. High-definition experiences are available to you right here in this moment. It’s a matter of first recognizing them and then pausing to fully experience them. In other words, stop and smell the roses, taste the apple, watch the sunset. High-definition moments will recharge you in powerfully moving ways and light you up from the inside out. Don’t try to do anything special. In fact, don’t do anything at all. Simply stop, pause, and experience the brilliance of being fully alive. Your life is too precious to treat it like a spectator sport, so don’t be content to sit courtside watching the game happen in front of you. Why not directly experience your life fully? Why not show up and step onto the field and experience the game called life in high definition? Cara Bradley is the author of “On the Verge: Wake Up, Show Up, and Shine”, and founder of Verge Yoga Center. Visit online at www.carabradley.net. The above article is based on the book “On the Verge”, Copyright © 2016 by Cara Bradley. Reprinted with permission from New World Library. www. newworldlibrary.com.

Natural Intuitive and skilled Reiki Master/ Teacher for 15 years, Fred Housel uses *Healing Crystals *Tuning Forks, & *Singing Bowls to help clients achieve optimum results.

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May/June 2016

Riding For Dana By Richard Kirk “For all things there is a season. Will be back,” in part was the last message Dana Lookadoo shared publicly with her friends on Twitter in July 2015. She would not Tweet again. Three months later, Dana passed away. In 2013, Dana was involved in a severe bicycle accident where she suffered numerous injuries. Among these were six broken or compressed vertebrae, six broken ribs, a broken ankle and scapula, and a collapsed lung. She documented her difficult journey on her personal website, and her husband Edward Lix shared updates on her condition in a private Facebook group. She was beloved in the search marketing and SEO (Search Engine Optimization) communities, and the outpouring of support, love and prayers for her was substantial. Positivity, prayers and her strong faith in God kept her going through the duration of the rehabilitation process. She battled bravely for nearly two years before passing away in September 2015. In accordance with Dana’s wishes, a memorial scholarship fund was created in her honor to help send people to school for digital marketing and multimedia studies. Dana’s close friends, Jim and Lisa Quaschnick, Jr., established this charity fund shortly after her passing. Charity is something that has played a significant role in my life. I spent much of my childhood bedridden from complications related to the misdiagnosis of Lyme’s Disease. There were long hospital stays and severe bouts with depression. I missed more school than I attended, and the entire battle with illness was one that took an emotional and financial toll on my family and me. We collectively found strength in the love and support from each other, friends, and some amazing people like Tom Karaban from the Rainbow Foundation. The Rainbow Foundation is a charity organization from New Monmouth, New Jersey, that helps children in need, and in my case, it raised the necessary funds to help me get the medical treatments I needed. Due in part to the work of people like Mr. Karaban, I am now a graduating senior at Drexel University. Without the Rainbow Foundation, I never would have been able to see my health improved enough to be where I am. His generosity impressed upon me the need to help others, and how important it is to do good in this life. In tribute to the kindness that the Rainbow Foundation showed my family and me and to Dana, whose final wish was to help educate people, my wife and I are going on a charity bike ride. My goal is to raise funds to see Dana’s wish of people receiving an education in her honor granted. The ride will take place May 6, 2016. On June 11, 2016, I will be a Drexel University graduate. I’m proud of that, but nothing will compare to the pride I know I will feel when this ride is completed, and I can see May/June 2016

how much has been raised to help make Dana’s dream a reality. For more information on this event you can follow me on Twitter and Instagram at @Riding4Dana or please visit http://www.riding4dana.com. Richard Kirk is a Drexel University senior majoring in corporate and public relations. He can be found on Twitter at @riding4dana.

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Hotel Workouts While Traveling By Matt Weik

We’ve all been there a time or two (or for some of us the majority of the week if you’re in sales) where we are traveling, whether it be for business or pleasure. You plan out your trip and where you’re staying in advance and then the big day comes and you check into the hotel after a long day on the road. You’re sitting in your room wondering what to do for the rest of the night. Maybe some television? Or hit the sack early to get ready for the next day? If only you were home you could get in a good workout. Or can you? Of course you can! The key to getting in a workout in a hotel room is to be creative. Of course you don’t have the luxury of a squat rack and a line of dumbbells the length of your room, but you have everything right there in the room that you need. To make things even easier, you could always use the small hotel gym if you so choose to, but for the purpose of this article let’s talk specifically about working out in your hotel room. Your hotel-room workout will consist of bodyweight exercises as well as some weighted, depending on what you have available in your room (such as your suitcase filled with items). To save yourself some embarrassment, if you like to grunt and yell when you are at the gym, it’s recommend to refrain from that during the workout in your room. It will save you from a knock on the door asking if everything is all right since people will certainly be calling the front desk to complain about the noise. So let’s get into the workout itself. Make sure you have a clear path around you so you have a safe environment to complete the exercises. You can also have water nearby or even your BCAA mix if you brought it along on your trip. It is recommended to begin your workout with a five-minute warm-up consisting of brisk walking around the room, jumping jacks, or any type of calisthenics you’re able to perform in the space available to get your heart-rate up, muscles loose, and blood pumping. If you are reading this and have not been working out regularly, it would be a good idea to get clearance from your doctor before attempting to perform anything found in this article. The Full-Body Hotel-Room Workout: Being that the weight used in your workout is going to be lighter than what you would normally use in the gym, it would be beneficial to complete a higher-rep workout. This is also beneficial if you are used to going hard and heavy in the gym to change things up and shock your body/muscles a little. After completing the five-minute warm-up mentioned above, do anywhere from four to eight sets of twelve to fifteen repetitions per exercise listed below. If you want to keep your heart rate up and burn more calories, it would be

beneficial to run it like a circuit and do one exercise right after the other until you get through all the exercises listed.

Exercises • Squat Jump • Walking Lunge • Standing Calf Raise • Push-up • Door Pull-up (assuming the door is sturdy enough to hold you) • Shoulder Press (use a travel bag filled with some items) • Diamond Push-up or Chair Dip (if there’s a sturdy chair to use that isn’t on wheels) • Bicep Curl (use one of your travel bags filled with some items) • Crunches Fitness expert and author Matt Weik, BS, CSCS, CPT, CSN has been in the fitness industry since 2002. He is currently the Manager of the MET-Rx Team Sports division. He works with colleges and professional sports teams all across the U.S. to supply them with recovery and nutritional products for their athletes. Matt is an established writer, and a certified personal trainer, certified strength and conditioning specialist, as well as being a certified sports nutritionist. He has worked with everyone from middle school athletes to pro athletes and celebrities. More information can be found on Matt’s website: www.MattWeik.com. Photo Courtesy Andrew McAfee Photography

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May/June 2016

Fat Burning 101 By Dr. Matthew Tischler

At around the age of thirteen, I became fascinated with fitness. Maybe it had something to do with the fear of getting bullied or those Charles Atlas ads showing the guy on the beach getting sand kicked in his face and the implication that building my body would prevent me from being picked on. Either way I was determined to build muscle and look strong. I tried almost everything including sit-ups, pullups, weightlifting, and eventually actually even ordered the Charles Atlas “Dynamic Tension” course. In time I came to learn that there was no true short cut and it would take hard work and determination. I realized that I couldn’t burn fat, build muscle, and look fit by just popping some magic pill, drinking protein shakes, or using the latest get-fit-fast courses. To build lean muscle and burn fat fast, I learned that I needed to focus on eating right and engaging in both cardio and strength-training exercises. Those three things combined have been the foundation of my fitness routine for the past forty years. In 1987 I competed in my first bodybuilding show and took second place in the NPC Novice Mr. Georgia. Later that year I competed again and won the Overall NPC Junior Mr. Atlantic USA. I graduated from Chiropractic College in 1987 right after winning the Atlantic USA and decided to use my experience with training combined with my knowledge of the body as a Doctor of Chiropractic to assist Mr. Atlantic USA others in achieving their health and fitness goals. In this article I will go over some of the basic fat-burning cardio guidelines and in a future series of articles I will address specifically the dietary then strength-training protocols that have produced the best results for me and have been proven to be the most effective programs for getting lean. With summer quickly approaching, a lot of people are feeling the anxiety of what to do to get in shape quickly for May/June 2016

the beach or pool. It seems that during the winter people tend to hibernate and don’t do much exercise or in fact any activity at all to maintain optimal levels of health and fitness. It’s the same dilemma year after year. The rush to get that summer beach body! Well, let me begin with a saying I have learned: “It’s never too late to begin, but you’ve got to start NOW!” Also, my favorite saying is “Some is better than none!” I hear people all the time saying that they don’t have the time to work out or it’s too hard. The fact is everyone has twenty-four hours in each day and it comes down to prioritizing some time to take care of your body. Some may be more committed or Mr. Georgia driven than others but a great place to start is now. Every time you train, your body and nervous system will remember what you did and the next time it will get a little bit easier. So let’s begin with the Basics of Fat Burning 101: Cardio. For many years people have thought that lowintensity cardio for fortyfive minutes to an hour was the best protocol for burning fat. According to studies this method burned the calories primarily from fat. This concept has recently been proven wrong. A new and exciting way to perform cardio has been developed and burns greater amounts of body fat in much less time. The best cardio for burning off fat will have you in the gym for a shorter time than you’d expect. This cardio is called High Intensity Summer 2015 at the beach, Interval Training, HITT at fifty-three years old.

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for short. HIIT training is relatively quite simple and easy to understand. Some of the top professional athletes I have known and worked with use HIIT training and the results speak for themselves. To begin a HIIT protocol you transition from low-moderate intensity intervals to very high intensity intervals. If you look at the readout on any given exercise machine, you might assume that going at a low intensity for forty-five to sixty minutes would burn more calories than fifteen to twenty-five minutes utilizing HIIT. This is not true when performing HIIT, as many of the calories you burn with this type of training are after you leave the gym. Fifteen to twenty-five minutes may seem too good to be true to drop body fat, but it is not. However, you must keep in mind this is not an easy training session. It is very demanding, but extremely rewarding and time-saving. HIIT will support your metabolism so that you are burning calories throughout the rest of the day after your training is over. You will also burn more fat calories by utilizing HIIT then by spending countless hours in the gym. HIIT can be performed on many different exercise machines, as well as outside or on the track. In all situations, make sure to warm up for about three to five minutes. Once you are ready to go, you will begin your intervals. As a beginner start with thirty seconds at a moderate pace (approximately fifty percent maximum effort) and after thirty seconds go as hard as you can for thirty seconds. Then repeat. With whatever exercise machine you use, whether it is a stepper, treadmill, or elliptical, or even a free weight, make sure to rev up the intensity level for the second thirty seconds so that it is totally challenging for you. Complete a total of five to eight intervals your first time. Then build up the number of intervals as you become used to it. You will find it more challenging than it sounds. Once you are completely maxed out, take another three to five minutes to cool down. That’s all you have to do. Only five to eight minutes of high-intensity intervals and you are on your way to shedding some serious fat. With over twenty-eight years of experience largely in sports chiropractic care, Dr. Matthew Tischler adds a distinct element to his Doylestown office located within The Doylestown Fitness Center. A graduate of Life University in 1987 and certified in Physiological Therapeutics by Los Angeles Chiropractic College, Dr. Tischler has a passion for health. As an experienced speaker and educator, Dr. Tischler offers opportunities for healthful Sports Injury and Back School clinics and seminars in the Doylestown area. Dr. Tischler has provided care for many professional athletes including several of the NFL Atlanta Falcons Football Team and has been the chiropractor for the USA Open Taekwondo Championships. He also served as the Official Chiropractor for the Atlanta Police & Fire Hockey League. He is now providing his care in the Doylestown area including Hatfield, Horsham, Lansdale, North Wales, Willow Grove, E. Norriton, Norristown, Quakertown, and King of Prussia. More information is available on his website, www.chirocarepc.com. 32 PHILLYFIT

SorghumThe Cinderella Grain ~ By John Fairchild ~ Sorghum is a cereal grass native to Africa, but widely cultivated throughout the world, including the United States. It’s high in protein, high in fiber, and a good source of iron and zinc. As more Americans adopt gluten-free diets, the stage is set for foods like quinoa, millet, amaranth and buckwheat to find a common place on tables and increasingly, for even this lesser-known grain, sorghum. While whole-grain sorghum has been slower to catch on than, say, quinoa, based on its relatively long cooking time, it’s easily accessible for those time-pressed home cooks armed with crock pots, rice cookers or steam cookers. But being gluten-free isn’t sorghum’s only nutritional attribute. It’s also a whole grain that provides a host of nutritional benefits. Sorghum, which has an edible hull unlike some other grains, is commonly consumed with its outer layer, retaining the majority of its nutrients. Sorghum is cultivated from traditional hybrid seeds and does not contain traits gained through biotechnology, making it non-GMO. Sorghum can be substituted for wheat flour in a variety of baked goods. Its neutral, slightly sweet, flavor and light color make it easily adaptable to many recipes. Sorghum adds texture to recipes and digests more slowly, having a lower glycemic index, so it is more satiating than some other flours or flour substitutes. Here are a few ways to enjoy sorghum: Cooked whole-grain or pearled sorghum: Whole-grain sorghum is a large, round grain, similar in appearance to couscous. It takes about fifty to sixty minutes to cook on your stovetop. The pearled version cooks faster, taking thirty-five minutes on the stovetop, and remains a good source of fiber. I usually batch cook sorghum once a month, and then freeze individual portions until I’m ready to add them to dishes. Look for brands such as Bob’s Red Mill and Hodgson Mill. Popped sorghum: Whole-grain sorghum can be popped on your stovetop in a little bit of oil, just like popcorn, or even microwaved in a paper lunch bag. You can eat popped sorghum on its own, or add it to trail mixes or homemade granolas. Sorghum flour: This is an essential in the gluten-free baker’s pantry, and it substitutes easily for gluten-free oat flour in recipes. Nutritional facts per ¼ cup: 120 calories, 1 g fat, 0 sodium, 25g carbs, 3g fiber and 4g protein. John Fairchild is Chef/Nutritionist at Nutriage, (267) 281-3370, Nutriagehealth. com, john@nutriagehealth.com.

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May/June 2016

Clear Out the Junk From Your Diet By Joanna K. Chodorowska, BA, NC, TPTH, METS You and your kids are restless. You act out and you cannot get control, or you have trouble paying attention, learning, or completing projects. Did you ever wonder if there is a connection between what you eat and how you behave? The better the quality of foods you eat, the better your body will function. Clearing out the junk out of your diet may be a big step in a more productive, balanced and calm life. We humans seem to be okay with eating almost anything. If we started to pay attention to how we really feel based on what we eat, we may notice our moods change based on our food. We may have sensitivity to wheat, soy, artificial additives (sweeteners, colors and preservatives), dairy and sugar. This can also include eggs, sugar, and dyes (food coloring). The digestive tract is hyper-sensitive and so is the brain’s reaction to toxins. So if you find you and your kids are hyperactive or are misbehaving, start by looking at what you are eating. Don’t take an all-or-nothing approach right away, as that might be a challenge for you as well as your child. When I was preparing to work at the Institute for Achievement of Human Potential in Chestnut Hill (a facility that works exclusively with brain-damaged children), the diet was the first thing that clients needed to focus on with their children. The first six months was about educating the parents on what to avoid in the diet that will help to calm down and minimize reactions. The foods to avoid were those to which most overexcited kids are allergic: dairy products, wheat, soy, corn, tomatoes, peanuts and citrus fruits. They were also instructed to avoid sugar, high fructose corn syrup, candy, and all artificial sweeteners, additives, preservatives and colors. Did you know that artificial colors, sweeteners and additives are known as excito-toxins? Those additives overexcite the brain so it will not function the way it is supposed to. There is a book called Excitotoxins, The Taste That Kills by Russell Blaylock, MD, which explains this in much more detail. You want to start thinking about natural foods and natural food products. The more a food is processed, the more of the nutrients May/June 2016

naturally found in foods are destroyed, and the more additives are included. Will you have to cook more? Probably, but that can be an exciting process, too, learning about new foods and how to prepare them. When you think natural, organic is the next thing to consider. I would not say that you have to do everything organic, but do the best you can. With vegetables and fruits, it might not be as much of a necessity to purchase organic (although purchasing from a local farm or produce stand on the side of the road is the next best thing!). But when it comes to your protein sources, which can be full of additives, you want to choose organic if you can, and farm-raised, grass-fed, and free-range. Why? The animals are most happy when they eat grass and vegetation from the fields. They also enjoy being outdoors, moving around freely and in sunlight, just like humans! These freerange animal products have fewer injections and no antibiotics (they are less sick to start with) and they also produce a lot of beneficial essential fatty acids, which are not found in animals packed into their pens like sardines. If you decide to start a more natural regiment, don’t do everything at one time. It is best to start with one or two items at a time. If you want to switch from a high-sugar cereal like Frosted Mini Wheats, your children probably won’t go directly to regular Mini Wheats happily. So start with mixing the two cereals for a couple of weeks at half frosted and half regular Mini Wheats. Then gradually increase the amount of regular Mini Wheats and decrease the Frosted ones until you end up with only the plain Mini Wheats. Then you may want to start to switch your children from a wheat-based cereal to something with quinoa, millet, or gluten-free oats as the base. If you don’t eat vegetables, your child won’t eat them. Start with some easy items like one half cup of sugar snap peas. Then increase it gradually until you can get at least one half cup per meal; then one cup per meal. And do this as a family. You should have five to seven servings (a serving being one half cup) of vegetables per day for optimal health. And get creative here, too. You need to try a vegetable eight different

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ways before you can deem it something you don’t like to eat. If you need help with changing your family’s eating habits, it might be wise to contact a nutritionist to help create a plan you can actually use and to help you modify the diet in a multi-step process. They can also offer a plan that fits your schedule and that your whole family can live with. So, if you want to have healthier and better-behaved adults and children who also learn better, start with clearing the junk out and adding in the real foods. Your family will love you for it.

Joanna K. Chodorowska, BA, NC is a nutritionist, energy healer, and competitive triathlete. She is the founder of Nutrition in Motion specializing in personalized nutrition programs for health-minded individuals, and athletes. Joanna helps you regain balance, speed and strength through real food nutrition, energy work and essential oils. Please visit www. nutrition-in-motion.net for more information.

Visit PHILLYFIT.com for all your local ﬁntess news! Connecting you to the local ﬁtness scene since 2004!

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May/June 2016

Fleas and Ticks and Mosquitoes, Oh My! ~ By Robin Goldblum, DVM ~ Isn’t the spring so glorious? We can get away from the chilly, damp weather into the bright sunshine and warm days. It’s the perfect time to take the dog out for some fun at the park or playing fetch in the yard. Maybe even a hiking trip through the woods. But there are tiny critters lurking out there, just bidding their time to latch onto your pet. Some hide in grass, others fall down from the foliage and still others fly right into you. Of course we’re talking about fleas, ticks and mosquitoes. Each one brings its own hazards for your pet with them. Let’s start with the itty-bitty little flea. They may not sound very mighty but when there are hundreds or thousands of them infesting your house, it is a major problem. Even though the most common type is the cat flea, Ctenocephalides felis, they aren’t picky and will infest almost any fuzzy mammal available. Usually your pet would contract them from another pet that has them. However, fleas are messy creatures. When they lay eggs (up to 50 a day after the female has a blood meal), they just fall right off the animal and can contaminate the entire environment, including the outside. These eggs are microscopic as are the next two stages, larva and pupa. You’ll never see them! The scariest aspect of the flea lifecycle is that the adult stage, the one that you can see and bites your pet, is only 5% of the population! The other 95% are the eggs, larvae, and pupae that are everywhere. They get deep into carpet, between the cracks in floors, and on all furniture. Cleaning the environment is essential in order to fix an infestation. Bug bombs help a lot but make sure to read the directions carefully and remove all pets from the house. You also need to vacuum and wash all bedding in hot water repeatedly. Yet, cleaning up is only part of the treatment battle. Beware; getting rid of fleas usually takes at least 3 months to accomplish! Every animal in the household must be treated, whether they are itching or not. A lot of people treat the dog but leave out the cats. If even one animal is not treated, the fleas will congregate there and bide their time. There are several flea and tick treatment options out there but I recommend either using a monthly topical or an oral, which may last 1-3 months. I would steer away from most of the over-the-counter products since many of them are older, harsher chemicals and some fleas have developed resistance to them. Talk to your vet about which ones they recommend, although I use Bravecto, Vectra, Sentinel, and Revolution. Lastly, fleas don’t come all by themselves. They like to bring friends with them, like parasites and disease. The most common is the tapeworm, Dipylidium caninum, which is ingested by the pet when they are chewing themselves after being bitten by the fleas. These can be seen as crawling, rice-like segments on the backend of the pet. Gross, right? Since their eggs May/June 2016

are so heavy, it is very difficult to find them on a fecal parasite analysis so I recommend just deworming with any infestation case. Other diseases carried by fleas include cat scratch fever (Bartonella), typhus, and plague. The next bloodsuckers on the list creepy-crawlies hunting your pet are the ticks. These little monsters don’t usually cause infestations like the fleas but they are just as repulsive. They hide on grasses and vegetation and can sense the carbon dioxide from a breathing mammal as it passes by. Pennsylvania is home to numerous species of ticks, include the deer tick, American dog tick, and Lone Star tick. After feeding on blood, females can lay thousands of eggs, which can hatch into swarms of larvae, called seed ticks. Ticks carry a lot more diseases than fleas. Lyme disease is the most commonly known in this area due to the sheer number of cases that have climbed drastically in the past decade. This causes swollen joints, limping, fever and general malaise. It can also become much more life-threatening when this bacteria infects the kidneys, causing kidney failure that usually leads to death. The next most common that I have been seeing more in the past couple of years is anaplasmosis. This bacteria can affect red blood cells, platelets, and white blood cells, cause bruising and spontaneous bleeding. A few other diseases carried by ticks include Rocky Mountain spotted fever, Ehrlichiosis, and tularemia. Removing a tick isn’t very hard but you want it out as soon as possible because the longer it’s there, the more likely it will pass on disease. With a pair of tweezers, grasp the tick as close to the pet’s skin as you’re able and pull straight out. Some people recommend putting alcohol or Vaseline around the tick in an effort to get the tick to pull the head out but this only works sometimes. If the head gets left in, it’s not the end of the world; the body will work it out eventually. However, it can cause infection so apply triple antibiotic ointment for a few days. We end with the mosquito. These miniature flying vampire is considered the deadliest animal in the history of mankind. It carries many diseases but the one that still kills about a million people a year is malaria. However, the most impactful disease in veterinary medicine in this country is heartworm disease, Dirofilaria immitis. You would think your pet’s fur coat would dissuade the insect from biting but it doesn’t.

We are lucky in the North that the winter kills so many mosquitoes. They are not so lucky in the South and most dogs not on heartworm prevention will have it. Unlike intestinal parasites that live in the intestines, heartworms take residence in the great vessels between the heart and the lungs. Just being there causes damage to both organs, which can remain even when the worms are gone. This location makes treatment much more difficult. A medication

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called Immiticide is the only effective treatment and it has an arsenic base. Scary! It’s a fine balance between killing the worms and not killing the dog. It’s delivered via 2-3 painful back-muscle injections. After that, the dog has to remain calm, usually crated day and night with only short, controlled walks for 6 weeks as the dead and dying heartworms are broken down. If there is too much excitement, a piece of a worm could break off, rush into the lungs and cause a pulmonary embolism. This can be fatal! While dogs are the natural hosts of the heartworm, cats don’t get off scot-free. Mosquitoes will pass these parasites on to cats, even though cats aren’t as hospitable an environment for them. The cat’s immune system is very strong and mounts a huge response against these invading worms. Unfortunately, this creates a lot of inflammation, which can do its own damage to the lungs. We are lucky that there is now a more acute test for heartworms in cats but there is no treatment for it. The usual signs are similar to asthma in cats: coughing, wheezing and lethargy. It is also treated the same, with steroids. Good news! There are preventatives to help protect your pet against all of these bloodsucking parasites. There are tablets and topical and injectables. Speak to your vet about all your options. Now go enjoy springtime!

PETSFIT

Robin Goldblum, DVM Indian Walk Veterinary Center

Animedic Veterinary Clinic Comprehensive, Compassionate & Courteous Veterinary Care for your Best Friend! Jennifer M. Jones, VMD Jennifer M. Jones VMD Andrew Heller, DVM

267-297-7950 267-297-7950

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

“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

Make Your Appointment Now! GET READY FOR THE SUMMER!

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May/June 2016

Dogs Are Creatures of Habit By Loretta Cleveland I like to tell my clients when they first get a new puppy they should really pay attention to the habits you are creating from the very beginning. The habits and behaviors, whether they are good or bad, will most likely be what you can expect for the rest of your dog’s life. For instance, if you begin by allowing them to jump on the furniture, or people, it will be very hard to change this bad habit as it grows into adulthood. It is confusing to the dog to allow them at times to jump on people, or things, and other times not to. Puppies and dogs learn from the boundaries that we set for them so being consistent early it will make the training for this much easier. The best thing you can do for your new puppy is be clear with the rules and to also be concise. You don’t want to ask your dog to do something more than once because repetition of commands teaches your dog to eventually ignore them. You never want them to think that you don’t care if they obey the commands or not. Good habits, such as coming on command, should be rewarded using positive reinforcement such as a small treat or happy praise. This will help you get your dog to listen the first time so that you are not repeating commands over and over. Keep in mind that dogs are sensitive to body language and your tone of voice, good or bad. During the initial training of your puppy, you want to be very generous with the treats and praises. Remember you are building a lifetime relationship with your puppy and the generosity will make them want to work with you even more. Your positive and happy attitude will translate to a positive and happy experience with your puppy. Short and successful training sessions are the most rewarding and you should ALWAYS end a training session on a good note. My training philosophy is based on very simple common sense. Every dog deserves a well-balanced life, which includes daily exercise, a good training program, socialization, and a lot of love. If you follow that advice you will have a wonderful well behaved companion. And it all begins the day you bring your puppy home and create good habits.

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www.ThePositivePooch.com

610.941.3687

Indoor Training Facility: 220 Balligomingo Rd., Conshohocken, PA 19428

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Contact Loretta Cleveland, CPDT, at (610) 941-3687 and www.thepositivepooch.com. May/June 2016

Daily Walking Pet Sitting Puppy Play Dates

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PET FIT TIPS

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Meeting With Your Vet

Sharing information with your vet can be more than a purrfectly good idea. It can help you get better care for your pets. Be prepared to discuss your pet’s eating habits when you visit your veterinarian. What kind of food does he eat and what brand? How frequently is the he fed? Does he have a good appetite? Has your pet gained or lost weight? Share your cat’s basic medical history, especially when meeting a new vet. Bring copies of previous medical records. Ask what you can do to keep your pet healthy, including at-home grooming tips for nail clipping and brushing his fur and teeth. Tell your vet about any sudden behavior changes. Lethargy, hyperactivity, aggression and growling may indicate an underlying medical problem.

Toys And Rawhides

Toys and rawhides are often overlooked as potential causes of problems for pets. Partially-chewed rawhides usually come in contact with unclean areas, and are especially wonderful places for baceria to grow and then introduce themselves to your pet upon reuse. Make sure your pet’s toys are cleaned regularly, and partially-chewed rawhides are discarded.

Dirty Dishes

Would you eat off of a dirty plate or drink out of a dirty glass? Feeding and water dishes for your pet must be kept clean for the exact same reasons we as humans clean our dishes. If not cleaned, dirty dishes become an excellent place for bacteria to grow.

Got a product or service to make our pets’ happy? Contact PHILLY PHILLYFIT Today!

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May/June 2016

PHILLYFIT

! h s a B

Sunday, June 5th, 2016

AFC ~ Bala Cynwyd, PA - 11am-3pm

Wellness, Health & Fitness Expo Featuring the

10th PHILLYFIT Workout-a-Thon & Healthy Pet Expo With over 150 vendors and 2,500 people, this is everything health and fitness you can imagine!

LIVE MUSIC FOOD and COOKING DEMOS KIDS ACTIVITIES BEAUTY MAKEOVERS MASSAGE ~ REIKI ~ REFLEXOLOGY ESSENTIAL OILS too much to mention... Email Jami or call for details:

267-767-4205 Jami@phillyFIT.com

Look for Details online @ WWW.PHILLYFIT.COM

Applications still be accepted for the Class of 2020 and transfer students. For information, contact: Patricia Roschetz Director of Admissions 215-672-5050 ext. 268 proschetz@archwood.org www.archwood.org