The WC Press - July 2012

VOICE OF THE BOROUGH ď ł JULY 2012

The fitness Issue Take Home Yoga p. 15 | WCU National Champions p. 33 | From WC to ESPN p. 37

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the wc press | voice of the borough

The Press One does not simply walk into our office Editor/Publisher Dan Mathers Dan@thewcpress.com Advertising Manager Nick Vecchio Nick@thewcpress.com Staff Photographer Adam Jones Adam@thewcpress.com Published By The WC Press 13 South Church Street West Chester, PA 19382 610-344-3463 Source Local This publication is printed in conjunction with Market Street Print at 204 West Market Street.

The Team...

NICK VECCHIO seems not to age, neither physically nor mentally. Sure, he’s the oldest person in the office, but he knows the meaning of “work hard, play hard” better than anyone.

If he’s not out partying for work as a DJ, he’s out partying for the sake of partying. adam jones has matured immensely during the course of his time with The WC Press. He’s gone from washing windows (inevitably checking out his reflection in each shiny surface), to staff photographer, to a leader capable of managing a team of talanted photographers.

Paul Imburgia is one persistent son of a gun. He emailed, he called and eventually, just like Frodo Baggins, he simply walked into our office looking for an internship. And, we’re glad he did. Paul is just getting started in his photojournalism career, but he’s excited to learn and ready to work hard.

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the wc press | voice of the borough

July 2012 | thewcpress.com

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the wc press | voice of the borough

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13 Children in Tow

36

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About this issue specifically and West Chester generally

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Here’s What’s Inside...

9 To and From The Editor

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Jennifer Ozgur is a mother, wife and teacher who still gets out and about

15 Take Home Yogini

Susan Sluk of eat. drink. Om. guides us through yoga poses you can try at home

19 Kickstarter

Rory Musselman knows that sometimes you just can’t do it on your own

23 A Trainer’s Tips

Christine Mooney shares her insights on staying happy, healthy and upbeat

27 Bartender of the Month

Danielle Wolinski of Ram’s Head is surpisingly outgoing

31 National Champs

Coach Jad Prachniak reflects on the Golden Rams’ quest for the national title

37 Ready to Explode

pg 31

Scott Purcell knows there’s more to running than just staying healthy

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47 The Look of the Month

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45 It’s a Lifestyle

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Brian Quinlan competes with the planet’s best in the international CrossFit Games

Kristy Mak shows you how to dress up or dress down a look for any occasion.

51 Makeover of the Month

Kalon Hair Studio saves a fashionista from her own mis-treated mop

55 Service Above Self

Jeannie McGinn tells readers how to give back to the community

57 20-Something Dating

Kaela Mast chronicles her relationship for the world to enjoy

61 Local Talent

Justin James Muir is a photographer, graphic designer and publisher

67 It’s Just A Three-Letter Word

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DJ Romeo has the songs for lifting, running and staying fit.

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79 The Workout Playlist

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Jill McDevitt explores why something so natural and necessary is so taboo

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the wc press | voice of the borough

From the Editor...

There’s no place like home

with good reason, idioms have a well-established place within our language and culture. They have the ability to better capture the essence of our emotions and intentions than a properly configured sentence. After returning from vacation, the line “Absence makes the heart grow fonder” kept repeating in my head I love my wife’s family and had a fantastic time visiting them throughout Eastern Europe. There were, of course, some difficulties, but the blame for my stress rests almost entirely with the airline (Don’t ever, under any circumstances, fly Aeroflot Russian Airlines). I enjoyed my trip: The Kremlin, vodka, Saint Basil’s Cathedral, 14th century castles and beautifully preserved Belarussian wilds. But, it couldn’t have been sweeter to get back home.

One of the fortunate consequences of my stateside jetlag has been waking up to stroll the streets of West Chester while businesses are closed and neighbors are just stirring, stumbling out their front doors. There’s a serenity to West Miner in the early morning.

There’s a calm beauty to West Chester. My wife and I have watched the town come to life with coffee, a bagel and our dog sprawled out across the cobbled walk beneath the chairs at Penn’s Table.

I love this town. It’s good for the soul. And now that I’m waking up early, and because I’ve just completed an awesome issue full of fitness stories (this really is a very healthy town), I might get to the gym and show that West Chester can also be good for the body… but probably not.

Dan Mathers Publisher

To the Editor...

Our favorite responses this month I have read The WC Press for the last 5 months or so and wanted to thank you for putting this out as this is a lost art in today’s creative destruction society. Even though I am older and not geared towards the 10pm circuit, there are nice articles and other information for me. I also try to frequent the advertisers to support what is truly local. Good luck to you. -David Fiorenza Thanks so much for the invite, and I am sooooooooo sorry to miss your networking event! I just got several copies of the issue last night and had great fun checking out the WCFF pictures!

THANK YOU! Trust me when I tell you there is nothing I would like better than to be drinking Boxcar at Side Bar tonight, but unfortunately I have to go to a meeting that is going to take forever.

Knowing you guys are going to be having this party at the same time is only making it all the more painful. -Carol Jean Quigley

July 2012 | thewcpress.com

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the wc press | voice of the borough

Children In Tow

Jennifer Ozgur is a mother, wife and teacher who still finds time to get out and about with the family Summer: For me it conjures up days of tire swings and catching lightening bugs in glass mayonnaise jars, berry picking and mint tea, the phrase “knee high by the Fourth of July” and corn on the cob gifted from our neighbor’s farm.

Yes, I was a country girl. Back then I crammed those nine weeks out of the classroom with as much fresh air and grass stains as possible. I confess that at times I was out of ideas for how to pass the time. Living in the middle of Pennsylvania Dutch country, the only advice my mother had for me was to get started on the lawn work.

I suspect that your family may come to that point and hit the summer doldrums as well. Luckily for you – and even more so for your children – I’ve put together a few suggestions on how to make the most of the borough without busting the bank.

1. Go to the Dollar Store. Give your kids ten bucks and tell them not to come out until they’ve spent it all on things to play with outside. Chances are they will emerge with disposable kites, sidewalk chalk, bouncy balls, water guns and bubbles. Head immediately to your favorite park or playground. And don’t forget to bring along a lot of drinks and snacks because you’ll be there for the better part of the afternoon and will have to bribe them to get back in the car.

2. Speaking of parks, West Goshen and Marshall Square parks both offer free outdoor concerts. They all start at 6:30pm. Marshall Square events are on Thursdays and West Goshen is every other Sunday starting July 8. In addition to music, West Goshen is also hosting “Our Town” on Saturday, July 28. All are free.

For more information, go to their websites: wgoshen.org and marshallsquarepark.org.

3. The West Chester Public Library’s website makes it easy to see what they have to offer on a daily basis. Just scroll down to “Library Events and Updates.” Kids can make crafts and even read to a service dog! Most are free and do not require registration.

So, if you stop by at 10am, you may be able to crash a session. wcpubliclibrary.org 4. Another way to get your kids excited about books is to let them pick out a couple to add to their personal library. At Armadillo Bookstore on North High Street you can do exactly that without putting a major dent in your wallet. In fact, that iced mocha latte you bought from that coffee chain on the way to Armadillo just might set you back more than your child’s book.

5. The West Chester Growers’ Market is open every Saturday from 9am to 1pm. If you visit blog.westchestergrowersmarket.com, your family can choose tasty recipes that use items from the market’s produce stands. If your kids help to select the veggies and prepare the meal, they may just eat them, too!

By no means is this list exhaustive, but my hope is that it will be enough for you to create some summer memories and spark some ideas of your own. WCP

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the wc press | voice of the borough

Take Home Yogini

Susan Sluk of eat. drink. Om. guides us through a series of yoga poses you can try at home Bound Half-Lotus Forward Fold 

This is a fantastic pose for the legs, shoulders and ankle flexibility. You do not have to wrap your arm, or have your foot in a half lotus to get the benefits of this pose. Simply bring your leg across and reach for your toes. Lead with your chest and be careful not to arch your upper back.

 Cobbler/Butterfly

This is a great way to improve your posture and add flexibility to your thighs and knees. Make sure not to pull up on your toes or interlock your fingers under your feet. Just get ready to sit up straight and strengthen your core.

DOWNWARD DOG 

This toning pose places your heart below your head, creating a direct line to the brain for oxygen-rich blood coming from your heart. Keep you upper arms slightly out so that the chest broadens and the shoulder blades move towards each other.

Make sure to keep you back flat and tailbone high!

 LOW LUNGE

This is a great way to stretch your hip flexors! When you’ve spent the whole day seated in a desk chair, these muscles don’t get a chance to stretch. Just keep the front knee stacked over your ankle and bring your hips forward. Knee problems?

Lighten this up by putting a blanket under the knee.

July 2012 | thewcpress.com

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Swingin’ Summer Thursday by Paul Imburgia

May 31

It’s a block party! Swingin’ Summer Thursday, the first Thursday of each month all summer long, is your chance to party in the street

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Tyler Bonjo, Damon Iannetta, Jared White, Zoe Kaplan

Andrea Franciso, Jackie Peller, Goldie, Meg Kelly

Liz and Dave Moffett, Elizabeth and Brandon Hilkert

Mary Jane Rogan, Dudley Backup, The Govil Families

Jamie Goncharoff, Mary Goncharoff, Jon Zelznick

Ben Chadwell, Matt Dague, Elizabeth Sheehan, David Hymas, Haley Akers, Katie Stahl

the wc press | voice of the borough

July 2012 | thewcpress.com

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Swingin’ Summer Thursday by Paul Imburgia

May 31

It’s a block party! Swingin’ Summer Thursday, the first Thursday of each month all summer long, is your chance to party in the street

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Devan Russo, Gizmo, Abby Olssen

Donna Roffo, Nick Iorio, Janice Iorio, Dan Roffo

Dav, Katelyn and Connor Orkin

Lynn Olivieri, Lou Olivieri, Randell Spacman, Donna McCall

Nick Rohr, Stacy Ososkie, Mike Bahnatka, Jen Hernandez

Charlie Fisk, Jonah

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the wc press | voice of the borough

Kickstarter

Rory Musselman of Mitch’s Gym knows you often need somebody else to light the fire

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t’s a familiar scenario: A woman in her early thirties has just had her second baby and those twenty extra pounds just won’t melt away. So, she starts on a trendy new diet that’s endorsed by a famous doctor and begins taking aerobic classes every other day with a 45-minute workout on the treadmill or bike on the days in between. She figures if she burns an extra 500 calories a day she should lose about a pound per week, a slow and healthy way to slim down. Sounds good to most women today, doesn’t it? But, this woman may very well find herself struggling much longer than her predicted 20 weeks to lose that weight. Why? Because she isn’t strength training.

The main reason we strength train is to maintain the muscle mass that is essential to having a strong, healthy physique.

Muscle loss is a natural but avoidable effect of aging. In fact, there are many studies showing that after the average age of 25, women lose about 1/3 of a pound of muscle per year. While you may be thinking that should make you thinner, reconsider. Muscle is metabolically active, which means it requires a good amount of calories each day just to sustain itself. So if you lose muscle, your metabolism slows down, and you will most likely replace that 1/3lb with the equivalent or better of fat.

The way your body burns calories is threefold: Basal Metabolism, Digestion (yes, it takes calories to digest calories) and Physical Activity. If you fight back with strength training, you can increase your Basal Metabolism, the rate at which you burn calories doing absolutely nothing, by 15% or more, and this is when serious fat loss occurs.

Strength training also fights off osteoporosis by putting stress on the bones and forcing them to grow denser. It decreases the risk of obesity, hypertension, heart disease, Type II Diabetes and stress-related problems. It provides a restful sleep, raises your energy level, and improves strength and self-confidence.

The problem is that weight training can be complex, and most people don’t know where to begin. That’s where a per-

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Doug Slabach, head trainer at Mitch’s Gym, works with a client sonal trainer comes in. Personal training has been proven so effective that it has spread well beyond the realm of the rich and famous. Consider the following benefits of personal training: Improving Overall Fitness Trainers provide professional assistance in improving cardiovascular health, strength, flexibility, endurance, posture, balance and coordination. It’s not just about looking good.

Maintaining A Healthy Weight A trainer knows how to help you set realistic goals and determine safe strategies for reaching and maintaing them.

Focusing on Unique Health Concerns Clients often have special needs, such as arthritis, diabetes, obesity or injury-specific rehab that trainers can address.

Working Out The Right Way Learn the correct way to use equipment and appropriate techniques to avoid injury.

Eliminating Time Wasting Get

maximum results in minimum time with a program designed specifically for you.

Acquiring New Skills Want to improve your tennis game, learn to ski or get ready for a wilderness adventure vacation?

An individualized program can develop the specific skills you need.

Accountability By making a commitment to regularly meet with someone who will provide you with individualized attention and support, you are more likely to stick with the program. It’s the easiest way ensure you’ll get in shape.

If strength training is missing from your workout, it’s time to rethink your game plan. There are a number of excellent gyms located right here in the borough of West Chester, and many offer training from certified personal trainers.

Reach out to them today and discover just how quickly a trainer can help you kickstart your healthy life. WCP

July 2012 | thewcpress.com

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Best Steakhouse in West Chester 116 East Gay Street 610-430-0203 NonnasWC.com

Traditional Italian Fare With A Flair our H y p Hap ent m n i a t nter E e v i L ng i n i D o Pati -Sun r u h T Lunch ms o o R e Privat ards C t f i G

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the wc press | voice of the borough

125 West Market Street 610-760-7100 PietrosPrime.com

inis t r a M s u o l Fabu Live Music g n i n i D o i t a P u n e M l a n o s Sea s m o o R e t Priva Gift Cards

West Market Block Party

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n concert with This Year’s Iron Hill Twilight Criterium Professional Cycle Race in downtown West Chester, the merchants of West Market Street invite you to join in the fun festivities between races at their 5th Annual Block Party.

Food, fun, live music and a street chalk art contest are just some of the events being planned. Live music will be performed

by Pompeo Brothers. Enjoy delectable food offerings by Carlino’s Market, Pietro’s Prime, Spice Indian Thai Bistro and, of course, ice cream will be served by West Chester Scoop from their cooler on wheels.

The popular Street Chalk Art Contest for the young and old to display their talents along the street is presented by the Chester County Art Association. This year the theme will be: A River.

Finalists will win West Chester Bucks Gift Certificates donated by the Chamber of Commerce of Greater West Chester.

The 5 Senses will feature face painting, and Bob Deane will demonstrate wheel-thrown pottery, displaying works for sale and.

Fulton Bank will give away popcorn and balloons. Look for store specials and more at Greene Street Consignment. The Painted The WC.July.2012_Layout 1 6/11/12 1:49 PM Page 1 Plate will be making friendship bracelets, and Main Line Custom

Come join the party on Saturday, July 7 from 4-7:30pm Clothiers will be taking character photographs.

Festivities will start revving up around 4pm and go until 7:30pm before the start of the final Men’s Pro Race. This event is exclusively sponsored by the West Market Street merchants who want to show off their exciting street’s mix of shops, business and restaurants. WCP

Funky Functional American Art

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• engagement • wedding • graduation • birthday • anniversary • hostess gifts

The

Senses

North American Handmade Functional Works of Art

Sight, hearing, smell, taste, touch…

Not everyone is down the shore... stop in for our annual Frosty Margarita NIght, Friday, July 6th - 5 to 9

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Don’t miss the 5th Annual West Market Street Block Party Saturday, July 7 - 4 to 7:30 Mon~Fri\10 am to 6 pm • Sat\10 am to 5 pm • Sun\12 to 4pm Open Late Every 1st Friday

133 West Market Street, West Chester, PA • 610.719.0170

www.the5senses.com July 2012 | thewcpress.com

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the wc press | voice of the borough

A Trainer’s Tips Christine Mooney shares her hard-earned insights on staying happy, healthy and upbeat I’ve been a big fan of Vibram Five Fingers for years (otherwise known as “those crazy toe-shoe things”), and in that time I’ve gotten some weird looks from strangers. Some people are really cool about it. They think the idea behind the almost-bare Vibrams is great. Heck, I was even able to convince both clients and strangers alike to buy a pair. But a lot of people ask, “Well, what about arch support?”

Well, what about it?

The arch is made to bear load. In architecture, the arch is popular for several reasons. For one, it’s aesthetically pleasing, but two, and quite importantly, it is an extremely structurally sound component. An arch can bear a significant amount of compression or load and still maintain its integrity. Maybe – just maybe – that was why the arches of the foot were initially called arches, because they can and should bear load and maintain structural integrity. It could also be the shape...

Unfortunately, typical running shoes replace the arch with inauthentic stability, effectively shutting down the arch, along with the deep foot musculature, which may become long and tight due to a lack of stabilization. So people wear shoes with arch support, turn off the support mechanisms of the foot, and then try to walk barefoot or in shoes that offer minimal support and find that their feet hurt.

Babies are born unshod. Sure, you could say they’re also born unclothed, but technically you don’t really need those either. I mean, for better or worse, nudist colonies exist, right? To survive as a species for as long as we have, the basic structure of the human body had to sustain us. For a long time, we didn’t have much else. So what makes us think that we require support for one of the most stable elements of both natural and man-made structures?

By putting shoes on the feet, we not only weaken our natural arch, but we take away one of the body’s most sensitive tools. The foot is (usually) our main connector to the ground. We understand our surroundings better based on what the foot tells us is beneath our bodies. It is the end point and the beginning point of the body and as everything in the body is interconnected, the importance of the foot – from big toe to arch to heel – cannot be underestimated or understated.

I work out in a “shoes off ” environment. I find it improves my squat, press, deadlift, any lift really, as I’m able to feel the ground beneath me and move accordingly. If you do decide to go barefoot or get shoes that don’t have a pronounced sole, take your time easing into the barefoot lifestyle. You’ll be able to tell in just a few days how differently you move (read: sore calf muscles), and in the long run, you just might be doing yourself a bigger favor than you realize. Besides, when was the last time you walked barefoot in the grass? It’s the perfect season to try it out. WCP

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Gallery Walk Photos by Adam Jones

June 1

We stopped in the historical society during June’s gallery walk to check out John Hannafin and Bam Margera’s one-night show

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Gabe Coffey

Megan, Halley

Artist John Hannafin and Pam

Red Mohawk and Bethany Vogel

Carol and Bill Rice

Patti, Ann

Kim and Ryan Gee

Pete and Heidi

Holly Osifat, Courtney Regan

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the wc press | voice of the borough

Danielle Wolinski is outgoing and upbeat, which is odd considering she may have said five words in all of high school

Photo Adam Jones

Meet Our Bartender Of The Month From Ram’s Head Name: Danielle Wolinski Age: 24 Hometown: West Chester How long have you worked here? Three years.

What were you doing before then? I was in school at NYU. What did you study? Communications. Nothing exciting.

I take that to mean you have no interest in pursuing a career in the field? No. Not that. It’s just that I’m enjoying doing this for now.

Why is that? Well, for one thing, we have a huge crowd of regulars here who have become friends. Really, that’s what I love about this bar. There are so few people that come in that we don’t recognize. They’ve usually been in here at least a few times, and you get to know them. I even love coming in here when I’m not working and just hanging out with those people.

What are your regulars like? Well, that depends a whole lot on whether you’re upstairs or down. Upstairs the crowd is late twenties into thirties, but downstairs you get people as young as 21. Of course we get some college kids upstairs, but really it’s like two different worlds.

Do you like having two venues? Actually, one of the things we’re really working on is making this just one big, cohesive bar.

How is that? Well, every beer that is available upstairs is also available downstairs. That’s a big draw. We’ve also added lights downstairs to brighten things up. We have people who used to

say, “I’ll never go downstairs,” who are now hanging out down there pretty regularly now.

I celebrated my 21st birthday downstairs. Now it’s completely different. This isn’t Baxter’s.

Well, do you prefer working upstairs or down? I don’t mind either. Downstairs is still smoking, so for some people that’s a turn off, but other people really enjoy it and others simply don’t mind.

What are some of the highlights for you since working here? I’ve become a lot more outgoing.

Yeah. I remember you in high school. I didn’t even know you could speak. [Laughing] Yeah. As a bartender you have to be outgoing. You won’t succeed if you aren’t good at interacting and talking with people.

Has it changed the way you interact outside of work?

Definitely. It’s easier for me to communicate – to strike up a conversation. Really, it’s a confidence thing. Plus, it’s cool that I can go out and people will recognize me. “Oh, hey, you’re the bartender from Ram’s Head.”

Do you ever plan to leave West Chester? Not in the near future. I just bought a house here.

And why don’t you want to leave? I just love that it has the small town feel, but really you’re right in the middle of everything. WCP

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Up On The Roof Photos by Adam Jones

June 2

The annual Up On The Roof party was a blast this year atop the Chestnut Street parking garage with food, drink, art and entertainment

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Larry and Darcie Goldberg, Richard and Julie May

Dee, Lauren, Patti

Kaitlyn Sheperd, Heather Hartley, Steve Jankowski

Caroline, Lucy, Claire, Evie

Susan and Malcolm Johnston, Jan E Dorchester

Suzanne Stewart, Jason Peterson

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Enjoy the game out on the patio with our brand new 80-inch TV!

Barnaby’s Would like to thank our affiliated sports teams: WC Parks and Recreation YMCA WCU Athletics WCU Football, Coach Zwaan WCU Basketball, Coach Blair WCU Rugby, Coach Dreamer WCU Baseball, Coach prachniak Henderson Football East Football West Side Little League & President Big Harv of Saucey Baranby’s Outlaws Barnaby’s Softball Barnaby’s Adult Baseball league Barnaby’s Flag Football Aston Bulls/Pa Bulls Men’s adult Rugby

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the wc press | voice of the borough

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t’s undeniable that West Chest Univeristy has a massive impact on this community, so it’s odd how little attention the community pays to the University – particularly athletics. Maybe it’s that we have easy access to top-notch professional sports. Maybe it’s that many West Chester residents attended school elsewhere. Either way it’s a shame this town doesn’t get more behind its teams. There is amazing talent here, like the winners of this year’s Division II World Series.

Last month first-year coach Jad Prachniak led a resurgent Golden Ram’s team to the national title. And, he did it in fine fashion, winning 12 straight to finish off the year and soundly defeating the opposition in a 9-0 shutout to claim the title. That was the icing on a season in which the team went 46 and 10, losing only four games at home.

Their victory was perfectly timed for our fitness issue, so we felt it pertinent to sit down with the man who heads such a proud and accomplished athletic organization.

Photo Adam Jones

National Champs Coach Jad Prachniak reflects on the Golden Ram’s quest for the national title

Did you play college ball? Yes. I played at the University of Rhode Island.

What did you do after your time as a player? Well, it took me five years to graduate. So, in 2005 I helped out with the team as much as I could as a student assistant.

And after that? My coach at Rhode Island got an offer to coach at William and Mary, and he brought me along with him.

I was there for six years.

What was your role at William and Mary? I started as the number two assistant and held that role for my first three years there. I then became the number one assistant, and while I was the pitching coach the whole time, being the number one assistant also meant that I became the recruiting coordinator.

So you’re comfortable with recruiting? Yeah. Especially at the major schools, much of the recruiting falls to the assistant coaches.

West Chester has had a good deal of success over the past decade. Was there added pressure coming into a program like that? Coming into a winning program means that it’s obvious that you can win and that the school is really behind you and wants to win. That makes the job all the more enticing, but you also know the standard is high.

While it’s true there’s a history of winning here, 2011 didn’t really live up to those expectations. Did you have to change a lot coming in? I didn’t go out of my way to change things, and I wasn’t

here under the previous coach to know if I’ve made significant changes. What I inherited was a lineup of really good players who were also really good kids, so it was a great reception and everyone was open-minded about implementing what I wanted to do.

What were some of the highlights along your road to the World Series?

Getting through the playoffs at the PSAC tournament was a major accomplishment for us as a team. We lost our second game to Kutztown. It was a double elimination tournament, so we had to win out after that game. We ended up winning back-to-back doubleheaders to win that tournament – four nine-inning games in two days. We didn’t lose again the rest of the season. 

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Sophomore Joe Gunkel did not allow a run in 18 innings during the course of the national tournament, including the Rams’ final victory I imagine that was the moment when you all thought, “Hey. We can do this.” I guess it was. With our regular season record we probably would have gotten an at-large bid anyway, but there was something to pulling through that tournament as a team. It was a great experience and brought with it a new level of confidence.

What was your mentality in that tournament? I wanted the guys to enjoy it and embrace it. I won’t call them distractions, but there was a lot going on at the World Series outside of baseball. But, while I wanted them to enjoy it, at game time we had to make sure that the team’s focus was between the lines. We needed to focus on what brought us there.

“It’s happiness in its purest form... they’ll have that moment forever.”

Did the environment at the World Series require a lot of changes on your part to keep the guys playing the way they had been all season? We had five guys on the team who’d been to the World Series before, in 2009, and it was the same venue this year as it was then. I think having those guys brought a certain calmness to the team. Their leadership was a driving force behind the way the rest of the team played throughout the tournament.

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Are there any factors you could identify that you think helped WCU come out on top? We had a senior class that led by example. Our younger guys fed off of that, and I have confidence they will be leaders in the future.

What will you take with you from this victory? It was all about seeing how happy the guys were. It’s happiness in its purest form. You see the recordings and the photos, and you know that they’ll have that moment forever. WCP

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Super Sunday Photos by Andrew Hutchins

June 3

Super Sunday was an awesome festival that spilled out onto the streets of West Chester on the first Sunday of June

Proud Parents Megan and Kyle with Baby Annie

Bryce, Zac

Johnny and Valerie

Alex and Ashley

Brian and Andrea

Brent and Hayley

Tim and Liz

Morgan and Suzanne

Steve Hamel, Andi Ryan

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Story Christine Mooney Photos Adam Jones

Ready To West Chester’s Own Brian Quinlan competes with the planet’s best in the international Crossfit Games

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ike many Crossfit affiliate gyms around the country, CrossFit Explode sits tucked away in a small industrial park. Off of East Union Street in West Chester, next to an after-school program facility and a few trade and manufacturing companies, over by where the old skate park used to be, CrossFit Explode forges a sense of community, strength, and fitness behind its unassuming exterior.

The facility holds morning, lunch, and evening classes, each lasting an hour, but when I walk through the front door, it’s the middle of the day and the gym is quiet, save for two men sweating their hearts out in the wicked humidity that the large fan and the open bay doors can’t alleviate. They’re performing a brutal combination of weighted lunges, yoke walks, and walking handstands, managing to hit three separate training modalities (gymnastics, cardio and strength training).

Watching on is their coach – and the owner of CrossFit Explode – Brian Quinlan. I recognize the chiseled 6-foot, 215-pound athlete from the photos and videos on the 2012 Reebok CrossFit Games website, where a page features Quinlan, his stats, and his standing among the other athletes who competed for a spot in the finals.

Quinlan is one of the few athletes who made it to this year’s CrossFit Games, an international competition featuring the fittest from each region worldwide. Since their start in 2007, the Games have taken place in California in mid-July, where roughly 100 athletes from around the world gather for three fierce days of mental and physical challenges to

see who can be named “The Fittest on Earth.” But unlike your typical 5k race or triathlon, the Games aren’t something you can simply sign up for and pay a registration fee. You have to earn your spot through two other taxing stages – the Open and the Regionals.

In 2011, Quinlan finished 18th in the Mid-Atlantic Region. This year, the 35-year-old athlete finished third, and come July 13th, he will find himself at the 2012 Games. Not an easy feat considering Quinlan is roughly ten years older than the average athlete who he’ll be up against during the three-day competition.

For all his size, strength, and tattoos, when I introduce myself Quinlan flashes a disarming smile and welcomes me to CrossFit Explode. He immediately shares with me some exciting news, not about himself, but about Team Explode, the group of three male and three female athletes from his facility, that also went to the regional qualifiers. Teams, not just individual men and women, compete in the CrossFit Games. At Regionals, Team Explode tied for second place, but the subsequent tie-breaker put them in fourth and out of running for the finals. That is, until the testing for performance-enhancing drugs came back positive for the second place team, putting Team Explode on its way to Carson, California in a few short weeks.

The two men currently busting their humps on the gym floor are on Team Explode. Having just received the news they’ll be heading to the Games, training has again become focused and intense, as none of the athletes, including Quinlan, know what 

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Brian preps for another set of fast-paced squats physical challenges they will be put through until just before the actual events start. When I ask Quinlan how his training will change now that he knows the Games are in his near future, he laughs and says, “More training.”

As the owner, head coach, and permanent resident of CrossFit Explode, Quinlan admits that with the coaching of his athletes (in whom he takes considerable pride) and the administrative duties of running a gym, it’s hard to find enough time for his own training. But as with any good coach and leader, those you train and lead will come to your aid when you need it most. The trainers at CrossFit Explode decided to divvy up the duties around the gym to help free up more of Quinlan’s time, so that Quinlan, who spent so much time training everyone else, can now focus on his own

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preparedness, especially because he doesn’t know what the Games will bring. The events might cater to his strength and size or might expose some of his less-than-strong events, like swimming. In the 2011 Games, one challenge featured a 400-meter open-water swim.

Some competitors dropped out because of this portion alone.

That idea of “the unknown challenge” is a driving force in CrossFit. The program is broad and general; its specialty, as a sport, is not in specializing. The workout of the day (or “WOD”) could be a 10k run, heavy deadlifts, or, as it was at CrossFit Explode on the day of my visit, a combination of back squats, kettlebell swings, and hanging leg raises (reassuringly dubbed “The Reckoning”).

CrossFit philosophy states that the load and intensity of the 

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workouts can be scaled to an individual’s level, but no matter if you’re a mom of three, an emergency first responder or an elderly grandparent, the kinds of workouts that you do are all the same.

To ensure his own ability to meet any challenge, Quinlan will hit the three major training modalities of gymnastics, cardio, and weight lifting. “I want to say I’m ready for anything. I don’t want to fail at something because I didn’t prepare,” Quinlan said. With intelligent and safe training and spot-on nutrition (he stays away from inflammation-causing foods, such as simple sugars and carbohydrates that he laughingly asserts “lengthen my workout-recovery time in my old age”), Quinlan feels that as the Games commence, he’ll be as prepared as possible.

Brian has an advantage. The 35-year old athlete is just that – an athlete. And a welleducated one. As a Certified Strength and Conditioning Specialist with an exercise science degree from WCU, Quinlan knows how to blend his classroom education with his real-life experiences as a rugby player, a wrestler, and an amateur boxer. He’ll admit that his athletic accomplishments

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CrossFit isn’t just about muscle, it combines cardio, gymnastics and weight training come from a comination of time spent in the gym and good genes but, he says, “I’ve seen plenty of people waste good genetics.

You can’t get results and make progress if you aren’t dedicated.”

Training safety is a huge concern for

Quinlan, who did not make it to last year’s CrossFit Games due to a herniated disc in his back. A lack of rest, working too hard, and one rep with poor form turned an otherwise fit body into an injured one.

Quinlan also wants to make sure that, despite the demanding nature of CrossFit, the members of his gym aren’t training to the point of sickness or injury because, “If you push people to the point that they are constantly breaking down, then you’re always breaking down and never building up.”

As I talk to Quinlan, I can’t help but notice one of the quotes stenciled on the wall above the pull-up bars. It reads, “Your life is your message to the world. Make it inspiring.” As an elite athlete, coach, and leader, Quinlan exudes confidence and poise. It is this confidence in both his own abilities and that of his team as they head to the CrossFit Games in July that will continue to inspire the members of his CrossFit family and spectators alike, regardless of who gets dubbed “Fittest on Earth”.

But, I wouldn’t be surprised if the final results show “Brian Quinlan” from West Chester, PA, on top. WCP

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Networking Event Photos by Andrew Hutchins

June 7

Our monthly networking event was a hit at Side Bar this month thanks to free beer supplied by Boxcar Brewing Company

Alron, Dontay

Joe, Sarah, Valerie

Melissa, Gwen

Brad, Angela

John, Melissa, Deanna, Kyle

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Dan and Cheryl

Megan, Dan, Alexis

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Photo Adam Jones

It’s A Lifestyle Scott Purcell of Chester County Running Store knows there’s more to running than just staying healthy

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orth, south, east or west. Look in any direction in the borough, what do you see? Gyms, yoga studios, chiropractors, bike shops, physical therapists, just about anything to do with health. And, on South High Street you’ll find Chester County Running Store, filled with athletic shoes, apparel, watches, and information on how to register for races.

West Chester is a town full of people who care about themselves. They care about their health, as I see on a daily basis. But, what the people in Chester County seem to care about more than themselves is others. This becomes evident through the many races that are coordinated and executed through our store.

The entry fees collected for those races go to many different charities. Just about all of the races in the borough are held to raise funds for some foundation or other. Some of the bigger charity events include the Dub-C 4 Miler, which helps the Chester County Down Syndrome Foundation, and Brian’s Run, which raises money for Homes for Our Troops. But, whether it’s a school booster, a food shelter or a nursery maintenance project, they are all worthy causes that West Chester comes out in droves to support.

Many area athletes want to test themselves by racing 5k’s, a 3.1 mile race considered to be a grueling test of both physical and mental fortitude. The majority of people run these races because it’s something fun to do, a way to show off hard work, and a way to meet up with friends or strangers whom they will now recognize at future contests.

So why don’t you get involved? The following is a race calendar of upcoming charity runs and 5Ks in West Chester over the course of the summer. You can register for all these races and find more information in our store. We look forward to seeing you. WCP

Tuesday, July 10

Tuesday, July 24

Tuesday, August 21

Thursday, July 12

Tuesday, August 7

Thursday, August 23

WC Summer XC Series Events: 200 metre, 1 mile, 5k Location: Oakbourne Park Downtown WC Triple Threat Events: 3-person relay, 5-mile road race Location: Church and Market

WC Summer XC Series Events: 200 metre, 1 mile, 5k Location: Oakbourne Park WC Summer XC Series Events: 200 metres, 1mile, 5k Location: Westtown School

WC Summer XC Series Events: 200 metre, 1 mile, 5k Location: Oakbourne Park CCRS Obstacle Adventure Events: 5 mile Location: West Chester

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The Look Nich keeps you ahead of the fashion curve

Photo Adam Jones Story Kristy Mak

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t’s that time of year when it seems that every other weekend you have a wedding to attend. So of course that means shopping for new dresses. Because, besides celebrating the legal union of two love birds, the excitement of attending weddings is really about: 1. Food 2. Open Bars and 3. Getting Dressed Up! Save that little black dress for another occasion and add a splash of color for the day. There’s really not a single color right now that isn’t appropriate for the season (but maybe avoid white when you’re not the bride). Perhaps you’re unsure exactly how dressy you need to be? You can always bring backup accessories with you. Dress it up with embellished heels or tone it down with a pair of wedges. Jazz it up with statement jewelry or bring it down a notch with a casual belt.

While you might already have a dress in your closet that you could wear, we all know it feels so good to rip tags off a brand new frock and primp for a day filled with love, drinks and fashion! WCP

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Faulkner Cruise Night Photos by Paul Imburgia

June 8

The second Friday of every month Faulkner hosts an awesome car show on their lot in the Westtown Auto Park

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Stephen Czabka, Lou Repsha, Seamur Harkin, Pat Jennings

Brad and Lisa Tan, Jim, Jack Robinson

Anne, Vince, Al and Marguerite Spina

Glenn Peters, Debbie Bacen, Frank and Barb Shimer

Ken, Cathy and Tanner Smith, Mark Shane, Tim Garland

Jessie, Chelsey, Jeff and Dawn, Colton and Caleb, Cody, Brittany, Travis

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Makeover Kalon Hair Studio saves a fashionista from her own mis-treated mop

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Photo Adam Jones

ur Model Rachel has beautiful hair, but because of her petite frame that hair can often overwhelm. Stylist Rachael chose the Brazilian Blowout straightening treatment to tame her hair. It lasts approximately 12 weeks and will control curly hair even in humidity, which is exactly why the treatment is so in demand right now.

Her cut is a graduated bob that will be easy to maintain and can be worn a variety of ways.

This style was created by using a round brush for volume at the root, then the ends were left smooth and straight.

When it came time for makeup, Kalon wanted to give Rachel a polished look, so they used natural coral and warm tones to complement her creamy skin, then finished it off with dark eyeliner to emphasize her eyes and give a young edge. WCP

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Ram’s Head’s Anniversary Photos Andrew Hutchins

June 10

Congratulations to Ram’s Head, West Chester’s first gastropub, on three great years

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Patrick, Maira, Josh, Sasha

Ryan, Brad, Mike, John

Mary, Kelly, Arianna

Nick Murphy, Kevin McDonnell, Trevor Jacobs, David Jacobs

Kaity Holt, Brittany Little, Amanda Erb, Elena Pecone

Colleen, Mary, Stacey, John

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Service Above Self

West Chester Rotary Club President-elect Jeannie McGinn tells readers how to give back to the community Family can be people we inherit when we are born, it can be people we acquire through the relationships of others or it can be people we choose to bring into our own lives and hold dear.

Three months ago I received a phone call from my father telling me my mom had just been rushed by helicopter to Scripps Memorial Trauma Center in Encinitas, California because she was having a stroke. As my mind raced and heart pounded, I quickly made travel arrangements for the West Coast. It’s amazing how fast you can move when you have three hours and counting before take-off.

I literally threw all my work files in one suitcase, a few clothes, makeup, shoes etc. in another, grabbed my dog and ran out the door 30 minutes later, praying the traffic would be light. With 10 minutes to spare, I made the flight and was in ICU early the next day to start my two-month journey, advocating on behalf of my mom through the healthcare issues and rehab protocols for stroke survivors.

Thank heavens my mom is on the road to recovery now. For my mom, some days were full of progress and some days overwhelming and frustrating, but everyday she could have ice cream, which seemed to make all things better. With a brain injury it will take a good year to get all the juices flowing and nerves and limbs reworking with much therapy. Watching her learning how to walk with a walker and assistance down the rehab hall was a miracle I will never forget. The brain is an amazing organ, but that’s not the heart of this story I’m sharing.

You might think this story is about what happens to a family when a health crisis occurs. And you are partly correct. My own Irish family all selflessly gave of their time and energies to support the transitions hitting my mom and dad. We also leaned on each other when we were at our wits end with details to absorb.

However, the family that was my rock, that allowed me to selflessly support my California family, is my wonderful West Chester family – my Rotary Club, the Greater West Chester Chamber of Commerce, my BWBs, my Nudy’s boyfriends, my landlord and my clients. Their loving words, emails, cards and prayers of support and sincere understanding are gifts I will always cherish. For two months, these groups collected my mail, paid bills, deposited checks, watered plants, sent texts and emails of humor and support. They filled in for me at meetings and basically kept things moving forward in my absence. When I left, I bought a one-way ticket and did not know when I would be back. We were all operating on sheer faith and hope.

This WC army of support never let me forget they were ready to help. I have lived all over the United States, from Alaska to Texas to California and back again, and I have never felt more blessed than to choose West Chester as my home.

Thank you, my West Chester family, from the bottom of my heart. WCP

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20-Something Dating Kaela Mast finds herself deep in the comfort zone and worried her health – and relationship – might be in danger

Curled up on the couch watching reruns of Archer while devouring slices of 420 pizza from Saucey wasn’t my ideal date. It seems lately, with increasing frequency, date nights have started turning into lazy nights full of junk food. Don’t get me wrong: I absolutely love all of those things. My couch is great, Archer has easily made its way onto my top-10 TV shows list with its sarcastic and blunt banter, and don’t even get me started on how much I love pizza… and my boyfriend. But, it seems that all too frequently the comfort zone transforms into the danger zone.

For whatever reason, fate had me meet my boyfriend in January.

The comfort zone snuck in there right before bathing suit season, and I couldn’t help but think I’d nearly achieved beached-whale status while trying on new suits.

In the past, I was able to grab a medium-sized suit and know it would fit just right. But now I found myself second-guessing every option, and the convenience of online shopping flies out the window when you don’t have confidence in your size. It seems that either the tops were too small or my butt looked extra lumpy, so I opted for a mom-style bikini that had extra coverage just so I didn’t have to look at my new curves.

I’m not really sure how it happens or why your brain shuts off many of the functions that are active during single life. The parts of the brain that tell you to stay slim and sexy often fall silent when you’re with someone and you move from fling to super serious. My boyfriend still sees me sans clothes, but it’s gotten to the point that I zombie-growl “Don’t look at me!” and quickly covered myself up when he sees me step out of the shower.

A combination of insecurity and physical changes are enough to drive any girl crazy in a relationship. I’d like to think in some weird world guys don’t think that way, but I know they do. Both of us have looked at each other and told the other that they’re packing on some poundage. It’s not said in a nasty way by any means; it’s just a simple observation.

Still, that was the turning point when we decided to make a change, and praise be to the warm weather and the desire to be outside for helping us along. We have spent weekends rock-climbing at French Creek with hands full of caribiners instead of peoplewatching on our front porch with hands full of beer. Hiking is fun even if I do complain about bugs and sweat. Not only has it kept us healthy and active, but it has done a fantastic job of growing our relationship. We’ve each found activities we enjoy and can participate in together. (Get your mind out of the gutter right now!)

Of course, there are some things that won’t change: My love for pizza topped with chicken fingers and French fries is one of those things. But coming home from a long day of hiking makes me feel a lot less guilty when we snuggle up on the couch and devour the fattiest of foods. WCP

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Who’s That?

Below are three minimalist block sketches of different, unrelated, fictional characters. Think you can figure out who’s who?

Check our website for a hint, then tweet your answers @TheWCPress for a chance to win a gift card to a local business.

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The Coolest Stinkin’ Team in Baseball

The WC Press sponsored a team at West Side Little League this year, and we’re gonna take a moment to brag

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Local Talent I

debated opening this piece with a bad joke that starts with a publisher, photographer and rock star walking into a bar. The punch line was that they’re all one man – Justin James Muir. You’re better off not having heard it, but the sentiment remains: Justin is ridiculously talented.

He’s recorded three full-length albums, two of which were under Island Records.

He designs beautiful websites and is an art director at QVC. He has an amazing eye for photography, and now he’s published his portrait work in a stunning book, the ingeniously named “A Book of Beards.” The amount of artistic prowess packed into his slender frame is overwhelming and horrifically humiliating for the rest of us.

Typically that’d be just fine because we’d tell ourselves, “He must be a real jerk.” But, he’s not. In fact, he’s put a year into his most recent project, funded its publishing with his own money, and now he’s just giving away the proceeds to charity. It’s mind boggling.

So, in an effort to get to the root of the matter, we sat down with Justin at The Social Lounge to find out if maybe he was bitten by a radioactive spider or jettisoned from his own dying planet only to land on earth and be adopted by a human family.

Name: Justin James Muir Age: 30 Hometown: Cranston, RI How did you end up leaving Rhode Island? I was in a band called Monty Are I that toured all around the US. We played at The Note, and I met bartender Veronica Lane who is now my girlfriend. After like a year of us talking, I decided to move to West Chester.

And you moved here without a job?

Originally yes, but Veronica suggested I look into QVC because they were always hiring. I did, and I got the job, so the week I moved here I also started working at QVC. What was the job? Designer – web designer specifically.

Had you done design work before?

Yeah. I went to the Hartford Art School for design. After that I was playing in the band part time and had a few jobs with companies

Justin’s not-for-profit hardback, aptly titled “A Book of Beards”, can be purchased at The Social Lounge or bookofbeards.com

Photo Justin James Muir like Hasboro, but eventually I started doing the band thing full time.

Was there any artistic freedom in the job, or was it just “do this”? There was freedom, and I think that’s why I got promoted, because I wanted to do more with what I was given, more than what other designers had. But then, I’m just speculating.

What’s your position now? Senior

Art Director. Mostly I deal with jewelry.

I oversee on air, web, print and promotional materials.

How did you get into photography?

I’d never had a camera, maybe some shitty point-and-shoot, but I’d never shot before.

Then two Christmases ago my mom bought my aunt’s old Canon Rebel, with just a standard lens, and gave that to me as a gift. 

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One of 85 portraits in “A Book of Beards” I started shooting a lot – mostly friends, me going out – and trying to figure out the DSLR. But, I wasn’t shooting anything with a purpose.

When did you start taking it more seriously? I worked with my friend’s video production company on a music video and a few other projects, and he was like, “You need a better camera,” and, instead of paying me, he helped me out with a Canon T21. That’s when I got into lenses and got more serious about photography.

So, really, you started shooting photos less than three years ago. How’d you learn? I started on the 365 Day project, shooting photos every day for a year, and like any good craft, if you do it every day, you get better. I was also practicing lighting, starting with one light and shooting a photo holding it from every angle you could hold it. And, I’m lucky to have my girlfriend to model – she’s in like 50% of the photos I’ve shot.

When did you start on the

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beards project? It wasn’t intentional. I was originally just taking pictures of friends and posting the portraits online, but always looking for that next cool portrait to post. When I got up to 10 portraits I thought of doing a Blurb book or something.

And when did it become serious? When I was up to about 50 portraits I was like, “I have to do something with this.”

I understand proceeds are going to charity? I had a friend diagnosed with cancer.

He didn’t have health insurance and is just loaded with medical bills, so I decided to put the first print towards his bills. When I decided to do it, when I was like, “I’m making a book,” I realized you make a book to sell it, but it felt weird to me to be making money off of a learning process, off of something that wasn’t intended to be sold.

But now that it’s being sold. Yes. You can get copies by coming into The Social Lounge, or visiting the website at bookofbeards.com. WCP

July 2012 | thewcpress.com

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A Three-Letter Word Jill McDevitt is the proprietor of Feminique and holds a master’s degree in Human Sexuality

Alright, so maybe you don’t need an excuse to indulge in sex, but for those of you who might just need an extra incentive, how about doing it for your health?

There’s no shortage of health and wellness related benefits of sexual activity. Here are just a few of the most prominent benefits to indulging: 1. Sex relieves stress Hormonally, endorphins are released during sex and orgasm which create feelings of relaxation and help reduce anxiety. Practically, the time and attention sex requires helps reduce stress by focusing attention away from daily stressors and invasive, anxious thoughts.

2. Sex is good cardio and exercise A sexual encounter can burn more than 200 calories (if it’s particularly rigorous). Breathing and heart rate increase, and the abdominals, back, butt, and thigh muscles, as well as biceps in some positions, are flexed and exercised during sex.

3. Sex is good for your organs Multiple organs are positively impacted by sex (aside from the obvious ones). The emotional and physical aspects of sex lead to a lesser likelihood of heart disease in men who have regular sex. Frequent orgasm in men in their 20s has shown to lessen the likelihood of prostate cancer in later life. Sex is also beneficial to the bladder, as the muscle contractions of orgasm help strengthen the pelvic floor and control bladder function.

4. Sex can treat insomnia In addition to the stress-relieving endorphins, a link between the hormone prolactin, which is released during orgasm, and REM sleep has been identified, indicating that orgasm can aid in getting a good night’s sleep.

5. Sex is a powerful painkiller The aforementioned endorphins, as well as oxytocin, another natural chemical released during sex and orgasm (as well as child birth and breastfeeding), increases pain tolerance by up to 100%. Thus sex can actually make pains like headaches and toothaches subside, as well as speed up the healing of wounds.

6. Sex improves human bonding The hormone oxtyocin also increases positive and joyful emotions and increases feelings of trust, bonding, and wellbeing both in general and with one’s partner.

7. Sex can make you live longer. This should be no surprise given the above evidence. If sex helps reduce stress, provides exercise, strengthens your heart, gives you plenty of rest, keeps you pain-free and boosts mental and social health by creating joyful emotions, it’s no wonder people who enjoy regular sex live longer.

Sex-positivists cite the health benefits when arguing the case for more lax attitudes about sexuality. “See, sex shouldn’t be taboo; it lowers your blood pressure!” While true, who has sex to lower their blood pressure? Is sex important to you because of its positive effect on your bladder? When talking about sex and wellness, real progress will happen when we can convince people that sex is good and collectively agree that it is important in our lives because it brings us joy and pleasure, and we like it. To me, that is reason enough. WCP

July 2012 | thewcpress.com

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Blarney Stone Golf Outing Photos Paul Imburgia

June 11

It was beautiful weather for the Blarney Stone’s annual golf outing, and we caught up with them back at the bar after the scores were in

Billy, Chris, Phil, Michael, Kelly, Nicole, Claire, Alison

Scott Hall, Tami and Paul Benjamin

Amy Sepcic, Galina Glazvwova, Kathy Presutto, Bryan Ehrhart, Kathy Hayes

Tim McCabe, Tony Adelizzi, A.T.A., Nicole Dunn

Chris and Dana Korkuch, Joe and Jamie Keefer

Brooke Smith, Alyssa Drescher, Kendra Sibirtzeff, Olivia Hallinan

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We are proud to offer up a print version of everyone’s favorite bar game... and you won’t have to pay 50 cents. Actually, you can WIN money.

Compare the two photos at right.

They may look the same, but there are seven subtle differences between the two.

Find those seven differences and identify the item that has been changed. Then send an email to contests@thewcpress.com listing those items. You’ll be entered to win a $25 gift card to a local business.

Winners will be chosen at random, and their name will be posted to Facebook along with the solution at the end of the month. So make sure to like us and follow along if you want to play. Enjoy

We changed this photo taken at the annual Up on the Roof party atop the Chestnut Street garage. Can you find the seven differences?

Facebook.com/thewcpress

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The Workout Mix

DJ Romeo creates a playlist to get you pumped and help you through your workout regimen Sports are something I have been passionate about since birth. I came into this world wearing a baseball glove and knew how to keep my weight back when hitting a curveball by the time most kids were learning to round the bases.

Growing up, my father was, and to a great extent still is, known to many of my friends as “Coach.”

With his guidance and wisdom, I progressed into a tri-athlete, playing varsity baseball, basketball and soccer as a freshman in high school. Training, drills, practice and hard work paid off as my father promised.

But, after a serious injury to my ankle entering my senior year, my dreams of becoming a professional athlete disappeared faster than a piece of cheesecake at fat camp. I was no longer active, no longer running, no longer training. That’s when I started putting on weight.

At one point I was tipping the scales at more than 200 pounds and without the help of my personal trainer, Beau Westhoff of Club Fit 24/7, I couldn’t have returned to my high school figure.

It was a grueling process, but music is what got me through it.

Hopefully, the following mix (available for download from thewcpress.com) will keep you running, sweating, pumping and lifting whether you’re just maintaining or whipping a fat ass into shape.

Kaskade – “Steppin’ Out” Deadmau5 – “Ghosts ‘n’ Stuff ” Skrillex – “Breakin’ the Doors” (Zedd Mix) Zedd – “Slam the Door” Awolnation – “Sail” Rage Against the Machine – “Bulls on Parade” Fort Minor – “Remember the Name” Eminem – “’Til I Collapse” Prodigy – “Breathe” Edward Maya – “Stereo Love” White Stripes – “Seven Nation Army” (Electro Mix) The Wanted – “Glad You Came” (Club Mix) Ozzy Osburne – “Crazy Train” (Club Mix) Trick Daddy – “Let’s Go” Nirvana – “Smells Like Teen Spirit” (Club Mix) Kid Cudi – “Pursuit of Happiness” (Steve Aoki Mix) Muse – “Knights of Cydonia” Disturbed – “Down with the Sickness” System of a Down – “Chop Suey” Foo Fighters – “The Pretender” Tiësto – “Maximal Crazy” Avicii – “Street Dancer” Hardwell – “Spaceman” MSTRKRFT ft. John Legend – “Heartbreaker” (Wolfgang Gartner Mix) Deadmau5 ft. Chris James – “The Velt” WCP

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