extra edge - PhillyFIT Magazine

Serving Bucks, Montgomery, Philadelphia and Delaware Counties 

COMPLIMENTARY 

January/February 2008 

INVINCIBLE 

VINCE PAPALE 

e v e ryth i n g 

Health 

& Fitness 

Yo u C a n 

Im a g i n e! 

Valentine Eyvon Aprile, 35 

Bethlehem, PA 

Dan Briere’s 

Got the 

EXTRA EDGE 

Healthy Pets 

Section Inside 

YOGA 

A Cross Training 

Alternative 

YES! 

Girls Can Be 

Ironmen Too! 

X I PhillyFIT 

January/February • 215-396-0268 • www.phillyfit.com 

www.PhillyFIT.com 

X I PhillyFIT

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contents 

January/February 

YOGA 

pg. 14 

articles 

Publisher’s Page .........................................8 

Yoga as a Cross-Training Alternative....14 

The First Step........................................16 

Sweet Surrender....................................18 

Marathoners, The Phila. Marathon.......20 

Yes, Girls Can Be Ironmen Too............22 

Acne Induced By Exercise....................26 

Building Your Child’s Confidence.........27 

Vince Papale.........................................28 

Philly’s Fittest........................................30 

Danny Briers.........................................32 

ASK Fernando......................................35 

Metamorphosis.....................................38 

Greater Expectations.............................40 

Build Your Own Personal Brand...........43 

Choosing Your Canine Companion......45 

Physical Therapy For Animals...............48 

Rabies....................................................50 

The OFF Season...................................57 

Belly Dancing, An Ancient Art............60 

Calendar of Events................................62 

Treating Frequent Headaches...............68 

Stargazing: Healthy Horoscopes...........64 

The PhilltFIT Challenge.......................66 

pg. 28 

INVINCIBLE 

Vince Papale 

pg. 45 

Choosing a 

CANINE 

Companion 

2008 

PHILLYFIT family 

Published by: Jalynn Concepts 

Publisher: Jami Appenzeller-Yancey 

Assistant to Publisher: Faith LaRosse 

Art Direction & Design: King Design, LLC 

Cover Photography: Photo of Valentine 

taken by Joe Chielli, Church Street Studios. 

Photo of Vince Papale’s family taken by Bill 

Mason photography. Photo of Danny Briere 

provided by the Phila. Flers organization. 

Copy Editors: Heather Hoehn, Elizabeth 

Evans, Bev Appenzeller, and Mary Nearpass 

Distribution Manager: Jim Appenzeller 

Distribution Assistant: Derek 

Appenzeller-Exner, Charles Peeples, 

Michael Lougin 

Calendar Of Events: John Beeler 

Ad Sales: 

Jami Appenzeller-Yancey 

jami@phillyfitmagazine.com 

Rita Henry 

ritahenry@phillyfitmagazine.com 

Editoral Photographer: 

Bill Mason 

Eventing: 

Lloyd Yancey & Jami Appenzeller-Yancey 

All inquires are welcome... 

Call us NOW! 215-396-0268 

Toll Free: 866-PhilFIT (866-744-5348) 

Fax: 215-396-0288 

www.phillyfitmagazine.com 

Jami@phillyfitmagazine.com 

Advertising Deadlines: 

Reservations for the 

March/April 2008 issue: 

February 5, 2008 

Ad Copy Due By: February 10, 2008 

Payment Due By: February 10, 2008 

PhillyFIT Magazine is a news magazine with emphasis on 

health, fitness and leisure. PhillyFIT Magazine is printed bimonthly, 

distributing 60,000 magazines tomore than 2,000 

locations in the Philadelphia, Bucks, Delaware and Montgomery 

Counties. Address all submissions of advertising, 

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that all unsolicited materials are being submitted for possible 

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fee is due to the submitting party. It is our understanding 

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submitted. Physicians’ Pages are paid advertisements. 

PhillyFIT Magazine does not knowingly accept false 

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Publisher assume responsibility should such advertising 

or editorial appear. PhillyFIT Magazine reserves the right to 

edit letters to the editor and other submissions for clarity and 

space availability, and to determine suitability of all materials 

submitted for publication. Before implementing any exercise 

or diet modification mentioned in PhillyFIT Magazine, readers 

are advised to consult with their physicians. No reproductions 

of printed material are permitted without the consent of 

the Publisher. All rights reserved. 

6 I PhillyFIT 

January/February • 215-396-0268 • www.phillyfit.com

30 

1/31/08. 


7 I PhillyFIT

publisher’s page 

How to Have 

the Best Ex of 

Your Life 

No, that’s not a typo. Sorry, no tips on how 

to find your G spot among these pages today. 

I’m thinking that everyone needs to find their 

own “Me” Spot. The spot in your gut (and 

your brain) that dispenses self pride and self 

worth! The spot that says it’s okay that your 

relationship didn’t work. You still matter. 

Life still goes on. This too shall pass! 

How lucky I am to start with a blank page each issue to help navigate 

my own daily life. I wish everyone had his or her own Pub Page, but 

that also would mean that everyone would have their own magazine. 

With that, comes deadlines and printing issues. Come to think of it, 

perhaps that’s why blogging is so huge… I digress. Perhaps you actually 

DO have your own mini-magazine; it’s just not published like mine. 

I am sure it’s filled with endless chapters, some laughable, some not. 

Sometimes I find it hard to believe that I’ve lived through some of 

mine, and even feel motivated to keep on trying to start new ones. 

Each time I think about a topic, it occurs to me that I can’t be the only 

one going through whatever I’m going through at the time. I can’t be 

the only one with occasional fears, ridiculous insecurities; the need to 

vent or the desire to share my experiences so that someone out there 

might learn by my actions or mistakes. I do enjoy putting my own spin 

on things – “life’s curveballs remedied,” if you will. So, here I go again 

giving you front row VIP access to my world and my personal (well not 

anymore) Ex-periences and growing pains. 

The Battle of the Ex’s... 

Lately, I feel like the Dr. Phil in me really needs to be unleashed. 

I continue to hear Jerry Springer-style horror stories from my gal pals 

and guy buddies. It seems like everyone’s “Ex” has gone insane. 

But why on earth does it have to be that way? Sure, there’s history 

there. Perhaps children are involved, which means good-bye never 

means good riddance. I think adults need to start acting like adults and 

leave the past behind; just close the door and move on. I think back, did 

I act nutty too? Gosh, I hope not. I am embarrassed for others when 

I see them behaving that way. What did I do to salvage myself during 

a failing relationship? I survived and walked with a clean slate, more 

than once, but how? I find myself thinking about this lately, when asked 



...out with 

the OLD 

Photo taken Dec, 2008 by Joe Chielli, Church Street Studios

to give advice to Janice, my girlfriend who is simply wigging out and 

making a fool of herself with her Ex-treme behavior and antics. I try 

to remind her that although I am gleefully ecstatic with the man in my 

life now, I do carry a bit of baggage. But I can honestly say, I’ve always 

prided myself with knowing that “I walked in like a lady, and did my 

best to walk out like one too.” I’m sure I invented a new curse word 

or crude gesture along the way, but that’s about as far as I went on the 

loony scale. 

With over fifty percent of all marriages ending up in divorce court, we 

need to be able for someone to stand up to say, “Hey, he’s just not into 

you!” – Wait, er…that was already said. Maybe, “Hey, let’s all play nice. 

It’s true, life really is short!” I know, easier said than done, when it’s 

YOU who is sitting in the painful rejection seat. So, off I go to think 

about this for a minute, so I can sort it out with you, out loud, here on 

paper, just how we should handle ourselves when our worlds seemingly 

fall apart, or crack into two. 

Having an Ex-orcism? 

I can’t help but wonder - don’t those irrational, emotionally-charged 

Ex’s out there have any pride? Don’t they want to maintain the 

friendships that they cultivated during the “good years” of the foiled 

relationship? Whether you’re an Ex-boss, Ex-friend, Ex-lover, Ex 

co-worker...Ex-con(ha)...whatever...why lower yourself and give in to 

the drama? Do you really want to become a monster in the eyes of your 

nemesis? Do you really have to give into schoolyard nonsense? Do you 

have the moral make up to just say no? Or are we all just too burned, too 

bitter or just too hurt to move on? Are we a nation of broken people and 

stomped-on hearts? Does disappointment and pathos prevail or can we 

all just brush ourselves off and get back on that bike and ride it through 

the trying times? Can we avoid Ex-orcisims all together? 

Have an Ex-cellent adventure instead! 

I say buck the system! To me, being an Ex can be Ex-hilarating, 

Ex-onerating...go ahead, fill in the blank with any positive “Ex” word 

and I challenge you to embrace that mentality when/if it’s your turn 

to be the dreaded “Ex.” Think about it, what a perfect opportunity to 

join a gym, make yourself HOTTER than ever before. What better 

way to really show your Ex what they are giving up! I’m telling you, 

the gym can be quite the escape, or shall I say the “Ex-Cape!” When 

you’re pounding the pedals on that spinning bike and imagining that 

certain someone standing right before you, your pace gets stronger and 

your legs pedal faster/harder and before you know it you really have 

“sweated the small stuff ” right out of your system. And who knows 

who, or what, might even be in that spinning room, right next to you! 

Mr. Right? Probably not, but maybe Mr. Right Now. Perhaps a friend, 

a new workout partner you wouldn’t have entertained IF still in that 

relationship. I believe that if you are doing the right thing, acting the 

right way, taking life by the horns, even when you think it’s not fair, 

there is some kind of “reward” if you will, waiting for you for being so 

good, proper, poised/keeping your composure. Take the high road; 

you might be pleasantly surprised by the path that lies ahead. 

Practice Safe Ex! 

Below are some tips and tricks to keep in mind when practicing safe 

Ex. Too bad there’s no magic pill available to take away some of the loss 

and pain. The best you can do is to hold your head high and keep these 

pointers in mind… 

• Soul mate, schmolmate 

There really are a lot of fish in that sea. Don’t fool yourself into 


thinking that “The One” got away. We are different people as we 

mature and develop and if our lovers don’t mature and develop with us, 

well, that just isn’t the behavior of a soul mate after all, right? 

• Revenge is never a good idea 

Don’t let negative emotions unleash your inner eighth grader or your 

inner Glen Close. I know a borderline psychotic woman who actually 

got a job at her Ex’s firm just to monitor his actions and would torture 

him daily by eating in the cafeteria when he did, taking breaks when he 

did to spy on him and even sent him emails laced with contempt. 

He ended up leaving the firm and her fate was working in a place that 

she loathed. No winners there. 

• Lean on your friends, but don’t use them as 

quasi-therapists 

Don’t turn into a crazy Ex yourself. Try to avoid stooping to such levels 

at all costs. If you’re feeling like you need to cast a spell or stick 1,000 

pins in a voodoo doll, then go ahead, but don’t do anything irrational. 

Sometimes the best thing to do is just let all your feelings go over a 

martini or two (Sex In The City Style). Beware not to drone on and 

on about your woes. Remember, everyone has problems, even if on the 

outside it doesn’t appear that way. Limit your sob stories to one hour 

and offer to let your friends confide in you about their issues. 

(This will take your mind off of your pathos and give you a better 

perspective about life’s little speed bumps). I’m not advocating alcohol 

consumption here, but rather an intimate get together with friends that 

have known you a while – before you even met your Ex! 

...into the 

NEW 

Photo: Joe Chielli 

X I PhillyFIT 9 I PhillyFIT

• Harry was right 

Harry really could never be friends with Sally. So in real life can men 

and women “just be friends?” I say more likely no, than yes, especially 

if they shared intimacy in the past. Women may look for crumbs of 

attention after a man walks out on the relationship. Ladies think about 

the last time you ate a plate full of crumbs, not very satisfying, right? 

Devote some time to “cleansing your environment.” Take his number 

off your speed dial. Un-save those “cute” messages of yesteryear. 

Put new pictures in those frames. Do it now or you’re bound to mourn 

the relationship for longer than you actually need to. 

• Nobody needs an Ex buddy 

We left out the “S” for savings, as in women should be saving 

themselves for men who really love and care about them! Many say that 

the best way to get over a man is to get under a man. Hmmm, 

I disagree. There’s no need for a 3:00 am booty call or drunken dialing 

games. This is why they invented Pino Grigio, a good book and hot 

baths. Hell, ever try hitting the gym at 10:00 p.m.? Believe it or not, 

there’s something really awesome about showing up at that hour for a 

killer workout! It’s surreal, or peaceful, or better yet, maybe what 

I am trying to say is that it’s nice to do something TOTALLY FOR 

YOURSELF, and trust me, the ‘after’ feeling is as good as your past 

“after” feeling with your partner. It’s called euphoria I think? Let your 

workout high be the better high of choice for the time being. 

• Don’t make an ass out of you and me 

Don’t assume that your Ex is tripping the light fantastic. Don’t have 

delusions of grandeur that he is out until 2:00 a.m. partying it up at 

the Playboy Mansion with Miss May, June and July. Dumpers quite 

often go through the same sense of loss as dumpees. They also have to 

take you off their speed dial, out of their picture frames and off their 

mind. And remember, while he is mourning, you’re now hitting the 

workouts with such vengeance, be the one feeling a lot better than your 

partner might be. (Oops, didn’t I just say ‘no revenge’? Okay, this kind 

of redemption is the ultimate, getting a kick-ass body is where we draw 

the line.) 

• Love means never having to say you’re sorry? 

Bull-lo-nee! 

If you, or your Ex, are too proud to admit that something went wrong 

in your relationship (and perhaps he/she contributed to its demise), 

then take the “I’llbethebetterperson” road and help reach closure by 

offering the illusive olive branch. Even if you’re not the one who is 

at the source of the break up, acknowledge that a new chapter is now 

starting. SAY YOU’RE SORRY. It’s easy, it really is. You might not 

be sorry that he cheated on you, but you can honestly say you’re sorry 

that the relationship is over. Show that wonderful, compassionate side 

one more time to the soon to be “Ex”, it will not only make you feel 

good to remind them of your better qualities, but it will hopefully help 

them open a window to reciprocate and start the amicable breakup. 

Acknowledge that when it was good, it was great! “I am happy to have 

had this time with you, you know, you taught me XYZ-ABC, I’ll never 

forget the lessons I have learned from you” or “I’ve learned a lot about 

myself through our journey together.” Because you know what, it’s 

likely true. You ARE a better person, or, hopefully, you are. Actually, 

make sure you are. Again, don’t waste your time pussy’ footin’ around. 

Recognize the good, channel it in to a place in your heart where it 

belongs, and get yourself ready to share that wisdom with your brain, 

Why am I a bit of an Ex-pert on this topic? 

I’ve had some Ex-perience in this area, and I’ve spent a lot of time on 

the treadmill thinking about how I contributed to my past successes 

and failures. I made myself a promise not to step off that machine until 

I had thought of something I could do to better. 

Ex #1: 

Well, I was just too young and immature to understand the 

commitment that I had made. I had spent way too much time with 

Wedding Barbie in my youth. He was, and still IS, a very nice guy. 

It’s just that I was overwhelmed and essentially smothered by his love at 

that impressionable time. We chose to have a child right away - a total 

blessing that couldn’t have been a better decision. But we were too busy 

trying to make it when maybe we needed to spend some time slowing 

down and enabling us to grow up. Maybe we should have explored 

the world together. I found myself overwhelmed. Thank God, I was 

instinctively a loving mother with a drive to do what was right for my 

son. But I had lost my ability to know what was best for my marriage. 

Had I known the power of couples’ therapy back then… 

Ex #2: 

Admittedly, this topic is still a bit raw. They say everyone has a stinger 

in life…this one is mine. Looking back, I must have overcompensated 

for bailing on Ex #1. So, I tried extra hard with this one. It’s called, 

“evergivesomeonetoomanychances?” That was me. I gave it more (too 

much) time, was more (too) understanding and was more sensitive and 

sensitized having gone through the first failed relationship. Perhaps, 

I tried a little too hard, if there’s such a thing. Maybe I was a little 

too text book (Pot roast anyone?). Was I feeling a bit tormented and 

paralyzed by not knowing how to act or who to be anymore? Uh, that’s 

a big fat yes. I had lost Jami (my “me” spot) somewhere between #1 and 

#2 and I promised myself that I’d never allow #3 scramble my head or 

my heart in that way again. 

#3: No Ex 

He is all that. I’ve finally figured it out, and this one has me ready to 

give up my “me” spot and enter the joy of a “we” spot. 

For the record, I wouldn’t change a thing about my past or the decisions 

that I made. It was a rough road getting here, true. But I am quite 

proud of today’s Jami, a woman who can appreciate #3, (Lloyd, the 

hubby), completely with every inch of her being. I am not sure if I 

ever thanked my ‘Ex’s’ for helping to make me who I am today. Maybe 

that should have gone along with the “I’m sorry” part. I hope somehow, 

some way, I may have touched them, too- the good, bad and well, yes, 

the ugly. It’s all good now. I took the personal time to make peace with 

each dark period. And what’s nice, my #3 THANKS ME for what I’ve 

done to bring myself to our table, complete and whole: ready for love 

and togetherness. 

After reading this Pub Page, I hope that all of you (especially those 

who are going through the Battle of the Ex’s) can find your own “me” 

spot as you regain normalcy or equilibrium. Everyone’s healing period 

and coping skills are different. This much I know. 

And one last plug for the gym: instead of spending all the dough for 

lawyers, use some of that money to invest in a good personal trainer! 

I really do believe that a good workout can provide an outlet for 

aggression and emotional turmoil. Even certain stretches/yoga classes 

the next time opportunity knocks again for a potential relationship. can cleanse the mind and help with sadness, loneliness or depression. 



Heck, just getting out there and walking will help. I know it’s cold 

outside, but there’s something Ex-citing about bundling up! Take a 

winter walk through the neighborhood; admire the beauty and stillness 

of the season. Notice the details, the way snow looks on holly leaves, 

the smell of a fire burning somewhere in the distance, the interesting 

shapes of icicles. And while there will always be a voice inside of you 

wondering what that icicle might look like stabbed in the eyeball of 

your Ex, know that visualization is always better than playing out 

our spiteful actions in reality. There are no consequences to private 

thoughts. Set a good Ex-ample for all. I’ll leave you with a funny quip 

that a good friend of mine told me recently: “Jami, don’t worry, we 

ended the relationship amicably and if you want to reach him, you can 

email him at lyingcheatingsonofabitch.com.” 

Ex’s and Oh’s, 

Favorite Quote of the Month: 

ATTITUDE by: Charles Swindoll 

The longer I live, the more I realize the impact of attitude on life. Attitude, 

to me, is more important than facts. It is more important than the past, than 

education, than money, than circumstances, than failures, than successes, than 

what other people think or say or do. It is more important than appearance, 

giftedness or skill. It will make or break a company... a church... a home. 

The remarkable thing is we have a choice every day regarding the attitude we 

will embrace for that day. We cannot change our past... we cannot change the fact 

that people will act in a certain way. We cannot change the inevitable. The only 

thing we can do is play on the one string we have, and that is our attitude... 

I am convinced that life is 10% what happens to me and 90% how I react to it. 

And so it is with you... we are in charge of our attitudes. 

No Ex-cuses! 

Things to keep in mind when trying to Ex-press yourself: 

(Special thanks to Dr. Nodrick and www.whispy.com) 

• The “high road” is always a good choice. 

• Ninety percent of the emotion associated with a conflict-laden exchange with your 

Ex stems from the history (yours, theirs, and your shared history) rather than the 

event itself. 

• Conflicted incidents with your Ex actually trigger thoughts that produce negative emotions, 

which, in turn, lead to your making a negative response, which sets the stage for more 

negativity in any subsequent interactions with them. Opt to substitute a negative-emotioninducing 

thought with a more productive thought. 

• Anger is the most frequently cited feeling associated with conflict-laden exchanges with the 

Ex. However, anger usually masks a more specific and accurate feeling. 

• If you are feeling “controlled” or “suffocated,” consider the possibility that you might be 

acting in irresponsible ways. 

• If you are feeling “overwhelmed” and “unappreciated,” chances are that you have been overly 

responsible in your actions. 

• Keep your voice tone in check. 

• Have an “out” prepared. For example, “We’ll have to keep this brief because I have to pick 

up the kids in five minutes.” 

• When an issue needs to be addressed with your Ex, book a specific time with them to 

address it and keep it to one issue at a time. Use a neutral location. Be clear, ahead of time, 

regarding your feelings and exact on what you want them to do differently. 

Be able to state, in a positive way, what you want them to do differently (e.g., I want you to 

leave earlier so you will be on time to pick up the kids.) rather than in a negative way. (e.g., 

Stop being late.) Avoid using “never” and “always.” 

• If you absolutely cannot talk with your Ex, find a neutral third party to Ex-change 

information. (Children are not a neutral third party.) PLEASE, leave the kids out of it! It 

horrifies me to see what kids go through, and I vowed to make the experience with my Ex’s 

and my kids the best it can be for both of them, not me. I’ll be ok if my kids are ok. And 

every kid has a right to be with both of their parents, WITHOUT the ‘Ex’s’ interference. 

Bottom line? Let your kids live and love, they deserve it. They’ll appreciate you more than 

you might know at the moment. It will come over time, and last forever. 

letters to the publisher 

Dear Jami, 

I’ve wanted to tell you that I was 

so excited to hear about your 

pregnancy…and that it’s a girl! 

I know that you have such a strong 

and resilient spirit and that has 

enabled you to raise two boys 

so successfully on your own. But 

along with being a strong woman, 

you embrace and possess all the 

positive elements of feminism, 

resulting in a combination that 

not many women have. I think it’s 

awesome that you now will have a 

little girl to rub off on and who will 

learn these traits from you…she is 

definitely bound to be one tough 

cookie, and all the little boys out 

there had better watch out! 

Natasha Shapiro, Temple University 

Student 

Dear PhillyFIT, 

Hello my name is William Erb and 

I currently live in Huntingdon Valley. 

I have seen Jami Appenzeller in 

LA Fitness a few times since I have 

been going there. She recently had 

a baby at Doylestown Hospital, 

the reason I know that is my Aunt 

is a Nurse there. She told Jami 

about me and how well I am 

doing. Well, to give you a little 

background on where I am at 

right now, I started going to Weight 

Watchers on January 31, 2007; at 

the time I weighed 392 pounds, 

actually, almost at that 400 pound 

mark. Well, with eating right and 

exercising every day I have been 

able to lose over 117 pounds in 10 

months. This was done with a lot of 

hard work and determination, and 

I have a goal to get close to 200 

pounds by the end of this January. 

I currently weigh 274 pounds; I 

have really stepped it up this past 

month. I have been determined 

to lose 5 pounds a week until the 

end of this January, and it is really 

hard, especially because I am at a 

tough stage in the process. I work 

out about 25 to 30 hours a week; 

lots of aerobics, and I also take two 

cycling classes at LA Fitness. They 

help me out a lot. I feel so good 

when I come out of there. I think 

that I would be a great inspiration 

to people and give them hope so 

they can do something amazing. 

With a little hard work the reward 

is priceless. 

Thanks again, William Erb 

Hi Mary, 

I loved your article in the Nov/Dec 

issue titled: ‘Tis the Season to be 

Jolly! I wondered if I could copy it 

for my staff! Here at Kutz we have 

an ‘Attitude of Gratitude’ as our 

school theme. I loved what you 

wrote and thought the teachers 

could use this message especially 

at this hectic time of year. 

Jeannie Kahley 

Principal at Kutz Elementary 

Dear Jami, 

Did you know that the way you 

spell your name is an Arabic name, 

where it’s pronounced Jah-me. It is 

considered one of the 99 names 

of God or Allah. It is the 87th name 

and literally means the GATHERER, 

with secondary meanings being 

the Collector, The Assembler of 


All, the Uniter, the Universal One. 

Doesn’t that sound like you?? 

Guess you’re living up to your 

given name. It must be your heart 

name! 

Thanks, 

Ralph Nigro, ND 

Natural Health Solutions, Drexel Hill 

Hi Jami, 

Wanted you to know that I read 

your son’s article. You have a 

pretty amazing son - It reflects 

the great job you apparently did. 

Congratulations on a job very well 

done. We need more parents like 

you - the world would be a better 

place. 

Anne Khoury 

New Visions Magazine 

Dear JJ, 

You and Lloyd are the envy of 

every man and woman. Don’t 

ever stop sharing your thoughts 

in your Pub Pages... in contrast to 

most typical writers (and virtually 

any other publisher), you come off 

as so open and real... I’d venture 

enjoy reading them... you’re 


to say that your page is probably 

the first thing most women (and 

maybe the men?) turn to now. 

Face it - you’re Philly’s Brad and 

Angelina, and of course everyone 

wants to know what you’re doing! 

I enjoy reading them... you’re 

so open, expressive and even 

vulnerable. All of your readers feel 

they know you personally. The 

“nookie” thing in the last issue’s 

article surprised me, but what 

do you expect of an over-the-hill 

celibate puritan like me? ;>) Please 

don’t ever change. 

Charles Peeples 

The Valkyries 

Dear Jami, 

I am sure you met many people at 

the conclusion of the Step-Up for 

Diabetes walk last weekend, I was 

the one who came over early and 

thanked you for your magazine. As 

I had mentioned, your magazine 

came out about the time I started 

focusing on my fitness and healthy 

eating goals, over 3 years ago. It is 

such a motivational magazine, with 

very good articles and stories, and 

I appreciate your efforts in putting it 

out. After reading the e-mail to you 

from your oldest son in the current 

issue, I think you can safely say 

you’ve raised a son to be proud of. 

Joe Booth (a fan and reader since the 

very first issue) 

Dear Mr. Cannon and Ms. 

Appenzeller-Yancey, 

I just read your article on 

supplements in the current 

magazine, and I wanted to write to 

you with some of my thoughts. First, 

I think it was a great idea to write 

about supplements, as there is a 

lot of information out there, often 

conflicting. I know that part of 

the problem is that new things 

are being discovered and better 

understood all the time, so there is 

always something new coming out. 

It’s hard to keep track of the newest 

things! Second, your magazine 

seems to try to appeal to both 

mainstream and holistic-minded 

folks, so perhaps you include 

articles from both perspectives. 

However, these two points of 

view often clash on what is the 

best approach, so sometimes 

it seems like there is conflicting 

information in your magazine. 

For instance, in the supplement 

article, Mr. Cannon wrote that 

natural vitamins are not better than 

synthetic. But, in his April 2008 

study at the Universtiy of Scranton, 

Dr. Joseph Vinson showed that 

CoQ10 supplements derived from 

food sources had 20 times more 

antioxidant activity than standard 

USP (synthetic) CoQ10. Similarly, 

a clinical bioavailability study 

conducted at Northridge Hospital 

Medical Center (an affiliate of 

UCLA), demonstrated that persons 

taking food-derived selenium 

supplements had significantly 

higher levels of selenium in serum 

than those same subjects when 

taking USP selenium. Anyway, I 

guess I was just hoping that you 

might consider presenting all 

sides of an issue. As a long-time 

proponent of holistic wellness, I 

suppose it is sometimes difficult to 

hear something dismissed outright, 

when there are always good things 

on both sides. Thanks so much for 

taking your time to hear my side! I 

really do appreciate it! (I know that 

“tone” is difficult to convey in email, 

so I will let you know that I really am 

not trying to come off as preachy 

or accusatory!) I know I am just 

one reader among many, and 

those many readers will all have 

different perspectives. Thanks for 

listening to mine! 

Sincerely, 

Aimee Rodriguez 

Jami, 

You made a comment in your 

Nov/Dec issue’s Pub page about 

a saying you love, “I’ll take care of 

me for you, if you’ll take care of you 

for me.” It should be added to all 

school curriculums! 

Thanks, 

Lisa Appel 

Jami, 

I know this will sound corny, but I’m 

really proud of you and how well 

you built the magazine up to a 

very successful product and brand. 

And not to mention the charities 

you have helped! Even though 

I haven’t been able to steer any 

advertising your way yet, I’ve been 

lucky enough to see you bring your 

magazine and company to a verywell 

respected creation that came 

from your hard work and devotion. 

It’s always good to see someone 

local do well and I felt compelled 

to tell you that. You have my best 

wishes for a wonderful holiday 

season and a very happy new year 

(with even more success for 

PhillyFIT!). 

Sincerely, 

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AlternativelyFIT 

YOGA 

as a cross-training alternative 

by Meagan Satinsky 

IIf you’re an athlete or a fitness enthusiast and have ever 

been curious about a new way to get in your resistance 

work, you might be surprised to find that yoga makes a 

perfect companion for athletes of all sports. Yoga can help you 

develop better a breathing technique while it improves your 

balance, flexibility, core strength, and endurance. 

Yoga, which translates to mean “union”, is a centuries old 

practice that has gained tremendous popularity in recent 

years. It is the most rapidly growing health movement of today 

with more than thirty million devotees estimated to practice 

on a regular basis. In recent years, people’s attitude towards 

health, spirituality, one’s way of life and their place in society 

have changed dramatically as they search for answers to their 

everyday problems. Although we cannot always control these 

developments, yoga becomes a useful tool in learning 

to face them. 

A regular yoga practice offers vast benefits: it helps to 

maintain energy and strength, increases flexibility and range 

of motion, improves balance, stimulates circulation and 

hormonal systems, relaxes tight and sore muscles, flushes 

out toxins and impurities, lifts depression, improves sleeping 

patterns and cognitive function, counteracts fatigue and 

lethargy, oxygenates the body and gives the mind and 

body a rejuvenating break. These benefits, which have been 

familiar to yoga teachers and practitioners for years, are now 

supported by research. 

Yoga is also a great low-impact way to cross train. Cross 

training is a necessary approach for athletes who do the same 

sport or exercise routine year-round. Adding new exercises 

can help reduce injury, relieve training boredom, add variety 

and help recover from hard aerobic or strength workouts. 

Yoga can be done at a high or low intensity and there are 

hundreds of postures that can provide a workout for any 

athletic need. A multitude of Yoga classes is being offered 

today. With so many choices, including Hatha, Vinyasa, 

Ashtanga, Power, Viniyoga and Bikram, it can be easy to 

get confused. 

Hatha Yoga (translates to “sun”/“moon”) is a general term 

that encompasses many of the physical types of yoga. Most 

Hatha yoga classes are slow-paced and gentle, and are a good 

starting point for beginners. Its aim is to unite the mind, body, 

and spirit. 

Vinyasa Yoga means breath-synchronized movement and 

is generally more vigorous, with an emphasis on breathing. A 

practice typically begins with sun salutations and moves on to 

more intense stretching. Throughout the practice, each pose is 

balanced with a counter pose. 



AlternativelyFIT 

Ashtanga Yoga translates to “eight-limbs” 

in Sanskrit. It is a fast moving, intense style 

of yoga practice, and is based on a progressive 

set of sequenced poses, synchronized with 

breath. Ashtanga Yoga can be quite physically 

demanding because of the constant movement 

from one pose to the next. 

Power Yoga is a western interpretation of 

yoga and is based loosely on Ashtanga 

Yoga, as it moves through a series of poses 

without starting and stopping. 

Viniyoga is a style of yoga that was created in the 1970’s and 

emphasizes the breath. It has a relaxed approach to placement 

of the body and a less vigorous pace than Ashtanga or Power 

Yoga. Often times, poses are modified to meet the needs of 

the individual using props such as blocks, blankets and straps. 

Bikram/Hot Yoga is practiced in a 95-105 degree 

room, which helps loosen tight muscles. Due to the high 

temperature, many people sweat a lot during the class, which 

is thought to help cleanse the body of toxins. 

Since there are so many types of yoga to choose from, it is 

recommended that you try different classes and teachers until 

you find one that best suits you and your needs. It is also 

important to find a well-trained and qualified teacher to guide 

you through your practice. Visit the website of a professional 

organization like the Yoga Alliance, which provides the names 

of certified teachers, or ask at your local health/ fitness club 

or yoga studio for a schedule of class times and descriptions. 

Always be sure to make your teacher aware of any physical 

limitations prior to practicing. 

Yoga is truly a practice you can adopt for life. You may soon 

find yourself practicing breathing techniques outside of a yoga 

class. In fact, yoga is most beneficial when incorporated into 

your daily routine, even if only five or ten minutes a day. As 

you start to feel these benefits, you will naturally want to add 

a little more time to your practice. That is the beautiful thing 

about yoga…it can be anything you want it to be. 

Namaste! 

Meagen Satinsky is a registered vinyasa flow yoga 

teacher and licensed physical therapist. She is an avid 

runner, having completed four marathons since 2003. 

Her athletic experiences combined with her knowledge 

of human anatomy and physical therapy makes her 

sensitive and well attuned to flexibility issues that many 

individuals and athletes encounter. You can contact 

her at Meagen@phillyfitmagazine.com. 


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PhysicallyFIT 

Think about it. Walking is the one activity that almost everyone 

can do without any cost, equipment or special environment. 

So why aren’t you doing it? If you can put one foot in front of 

the other, you have a gym that can go with you anywhere and 

everywhere. This article will explain the whys and hows of the simplest 

way to get in shape. So lace up your sneakers and get ready for a 

journey to better health and fitness. 

10 Good Reasons to Walk 

The 

First 

STEP 

By Gina Mancuso, PT 

“Walking is man’s 

best medicine” 

Hippocrates 


1. Your heart. Walking keeps your heart healthy by lowering 

low-density lipoprotein (LDL) cholesterol (the “bad” cholesterol) 

and raising high-density lipoprotein (HDL) cholesterol (the 

“good” cholesterol). A regular walking program also reduces your 

risk of developing high blood pressure, a factor that contributes 

to heart disease. 

2. Your health. In addition to decreasing the risk of heart 

disease, a regular walking program can lower your risk of 

developing diabetes and certain types of cancer. 

Why wouldn’t you? 

3. Your weight. At the proper frequency, intensity 

and duration, walking is one of the best exercises 

with the fewest risk factors. If you want to drop 

those pesky pounds, participate in a regular 

walking program. 

4. Your mood. Regular walking can 

reduce feelings of depression and anxiety. 

5. Stress. A brisk walk is a great 

stress buster. Try it the next time you 

need to blow off some steam. 

6. Your fitness level. Walking 

is the new running. You don’t need to 

pound the pavement to reap the benefits 

and improve your fitness level. 

Done properly, walking can take you to 

the next level of cardio-respiratory fitness. 

7. Sleep. We always seem to want 

more. Regular exercise can improve the 

quality of your sleep so that you wake up 

feeling rested and energized. 

8. Your sex life. Too tired for sex? 

Uncomfortable with the way you look? 

Regular exercise can boost your self 

esteem and leave you feeling energized, 

having a positive effect on your sex life. 

9. Your bones. A consistent, 

weight bearing exercise program helps to 

strengthen bones and prevent osteoporosis, 

preventing immobilizing fractures. 

10. Your brain. Regular exercise 

promotes clearer, more creative thinking. 

Want to develop “the edge”? Add regular 

exercise to your routine. 


Set Yourself up for Success 

Before you get started on a regular program, there are a few 

things to do: First, get a good pair of walking shoes. Expensive 

sneakers are not necessary, but it is important to have a pair of 

shoes with a comfortable, supportive arch. Worn out sneakers 

can lead to sore feet and nagging injuries. 

Wear the proper clothing 

Whether you walk indoors on a track or treadmill, or outside in 

the sun or snow, your clothing is important. Wear clothing that 

will allow perspiration to evaporate. Dress in layers if you will 

be outdoors in the cold and don’t forget to cover your head and 

your hands. The more comfortable you are, the more likely you 

will be consistent with your routine. 

Protect your skin from the sun 

Always wear sunscreen when walking outdoors, no matter what 

time of year. 

Protect yourself 

When walking in the dark, be sure to wear reflective and/or 

light colored clothing. Walk with a buddy and always be aware 

of your surroundings. 

Designing your Program 

If you are new to exercise, it is so important to begin slowly and 

easily, to prevent injury and develop ‘exercise confidence’. 

Begin your program so that you will be successful. Start with 

small goals that are achievable, so that you can feel good about 

your accomplishments. 

As you develop your baseline fitness level, the need for variations 

in intensity, frequency and duration arise. In order to make gains 

in cardio-respiratory fitness, you must challenge your body to 

continue to see results. For example, if you have been walking at 

the same pace day in and day out, walk faster for shorter periods 

of time. If you always walk the same route (or the same level on 

the treadmill), add hills and elevations to increase the intensity. 

Instead of your usual three times a week walking schedule, add 

a fourth day to increase the demands on your body. Making 

these changes in small increments will ensure your success and 

decrease the risk of injury. 

Set SMART goals 

Be Specific. 

Setting specific goals leaves you no room for interpretation. 

For example, “I will walk four times this week after work, for 

two miles in thirty minutes”. 

Make Your Goals Measurable. 

Stating “I will walk on Mondays, Tuesdays, Thursdays and 

Fridays,” instead of “I will walk after work,” gives you an exact 

program to follow without any excuses. 

Be Sure Your Goals are Attainable and Reasonable. 

Unrealistic goals will set you up for failure and discourage you 

from continuing. Allow yourself to experience the joy of success! 

PhysicallyFIT 

of the three month period, you have the chance to adjust your 

program if necessary. 

Stay Motivated 

A regular walking program is simple, but it’s not easy. 

Staying in it for the long haul will assure that you attain your 

goals. And you’ll need support. Make exercise fun by doing 

it with a partner. Set challenges for yourself or for each other. 

Vary your routine, by walking different routes, listening to a 

variety of music or books on tape. Have a reward when you 

achieve a goal. The point is, a regular walking program can be a 

fun part of your life when you build a program that excites 

and motivates you. 

Once you take that first step, you will be on a journey to better 

health and fitness. A journey always worth the trip! 

Gina Mancuso is a Physical Therapist and Wellness 

Consultant. She is the president of CoreFitness, a personal 

training, group fitness and wellness education center in 

Philadelphia. She can be reached at 215-421-7856 or 

gina@core-fit.com 

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NutritionallyFIT 

SWEET 

Surrend 

A Matter of Moderation 

Some folks claim to be sugar 

junkies, addicted to the rush of 

the sweet white grains. Without being 

too boastful, I think most of you are 

probably in the Little Leagues compared 

to me. Some lowlights-until recently, I 

ate meringues for breakfast, chocolate 

chips for a morning snack, and jelly 

beans for a quick rush of energy. I 

couldn’t walk by a display of Peeps 

without stashing a few in my shopping 

cart. Then there were those neon-colored 

marshmallow peanuts… 

I’m slightly reformed now, having 

replaced the meringues and jellybeans 

with nuts and cereal. But as a person 

otherwise committed to a healthy 

lifestyle who has to manage a chronic 

sugar habit, I was anxious to discover 

from the experts: how bad is the 

substance that some foodies call “the 

white Satan?” 

As NovaCare Rehabilitations’ Jeanie 

Subach reminds us, sugar is a form 

of carbohydrate. Contrary to the bad 

science behind some diets, carbohydrates 

in themselves are not evil. “We all need 

carbohydrates in our diet, particularly if 

we are athletic,” says Subach, a boardcertified 

sports dietician (MA, RD, 

CSSD, LDN) who teaches at West 

Chester University. Sugar, she says, 

occurs naturally in fruits and vegetables, 

which provide a lot of nutrients for 

a small number of calories. But we 

aren’t talking about that kind of sugar, 

are we? Instead, we are discussing the 

type that the Penn States Health Care 

Service defines as table sugar, derived 

from sugar beets and sugar cane plants. 

Brown sugar, corn syrup, honey and 

maple sugar are also chemically similar 

to the grains we use to sweeten coffee 

and tea. 

And it is that kind of carbohydrate that 

needs to be consumed in moderation, 

says the registered dietician and her 

colleague Patti Skahan (MS, RD, 

LDN), also a registered dietician, who 

teaches at Eastern University. Unlike 

complex carbohydrates, like those in 

whole grains and vegetables, “Sugar 

is an empty calorie,” says Skahan, a 

recreational biker and runner. Instead 

of grabbing the cookies, “Think about 

things you could eat that provide 

nutrition, complex carbs, vitamins and 

minerals,” she recommends. Yogurt, 

vegetables with low fat dip, fresh fruit, 

whole grain crackers, popcorn, nuts 

or trail mix are all nutritious snacks. 

“Watch out for processed sugars in 

cakes, candy and soft drinks,” advises 

Subach, a mother of three and marathon 

runner. “These sugars provide empty 

calories with little or no nutrients.” 

There’s no magic equation for figuring 

out how much simple sugar is too much. 

Instead, Subach suggests checking out 

the food pyramid site (www.mypyramid. 

gov ) designed by the United States 

government and plugging in your 

individual numbers to see how many 

discretionary calories you have in added 

fats, oil and sweets. In the general class 

of discretionary calories Subach includes 

sports drinks like Gatorade-except for 

those who exercise. “No sports drinks 

unless you are sweating (from exercise)” 

is the rule in the Subach household. 

So, unless you are recovering from that 

long run or hockey game, watch the 

Hershey’s Kisses (by the way, Subach 

allows herself four dark ones a day). 

But both nutritionists agree that 

deprivation can be dangerous, often 

leading to overindulgence or unhealthy 

behavior around food. “If you deprive 

yourself, then when the food is in front 

of you, you won’t have control,” says 

Skahan. “I enjoy food, and I don’t want 

to be the food police.” If a parent is a 

recovering sugarholic, how do they help 

their kids learn good nutritional habits 

(do as I say, not as I used to do)? 

Although schools are more interested in 

promoting healthy food decisions than 

they used to be, parents are the ones 

most capable of teaching their children 

how to make wise decisions. Examining 

the decline of soft drink sales in the 

public schools, Center for Science in 

the Public Interest Margo G. Wootan 



NutritionallyFIT 

er 

By 

Elizabeth Eisenstadt Evans 

praised the move but added a caveat. But then she added, 

in a CSPI press release, that she was concerned about the 

increase of sales of “so-called sports drinks,” which she 

termed “little more than sugar with added salt.” When 

kids switch from Coke to Powerade, there is little progress, 

asserted Wootan, “It’s just going from the fire back up into 

the frying pan.” 

When she packs her children’s lunch, Subach includes 

a whole wheat bread sandwich, fruit, milk, and a small 

sweet portion-controlled snack, because she says, “I don’t 

want to set them up to be the kids who go to other people’s 

homes and gorges on candy.” When helping your kids make 

good food choices, use your common sense, advise Subach 

and Skahan. Help them learn about good nutrition by 

having them look at charts and websites and figure it out 

for themselves. Most of all, get them moving. Then get 

moving yourself. “If you are physically active, you can eat 

more food, says Subach, who points out that one doesn’t see 

a lot of overweight runners at races. 

Even the two dieticians, who constantly strive for healthy 

eating habits, admit it is easier to give advice, than to follow 

every day. This leads to one more conclusion-if you yield to 

the lure of that chocolate bar or a doughnut (or four) today, 

don’t beat up on yourself. Remember- tomorrow you can 

have the chance to make different choices. Remember to 

move out of full-blown sugarholism into the category of 

recovering addict, one healthy decision at a time. 

Elizabeth Eisenstadt Evans is a Glenmoore, PA-based 

feature’s writer, book- reviewer and religion columnist. 

She’s a recreational runner who uses that as an excuse 

for why she is such a klutz at yoga. Check out her blog at 

www.nocheapshots.blogspot.com 

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VeryFIT 

MARATHONERS 

Plough through 

Inclement Weather 

by David Block 

Rain and wind can discourage 

people from exercising outside; 

however it would take a lot 

more to scare off dedicated long 

distance runners. This past November For the next fourteen miles, it looked as if 

18th, it was cold, wet, windy and raining, either runner could win; but circumstances 

yet nearly 16,000 runners displayed a changed after the two Kenyans blew by the 

‘NO PROBLEM’ attitude as they 

24-mile mark in 2:12:21. “We were going 

competed in one of three events, the to stay together until the end,” said Psitet 

Philadelphia Marathon (26.2 miles), in broken English, “but he (Solomon Too) 

the half marathon and the 8K race. told me to go ahead.” As they approached 

The inclement weather also failed to scare twenty five miles, Psited pulled away. 

off the former World Heavy Weight “I was getting a bad headache,” said Too. 

Boxing Champion, Smokin’ Joe Frazier, “I started feeling sick, so I said, ‘go’!” 

as he and his son, former boxer Marvis Psited was uncertain if he was going 

Frazier, greeted many of the finishers. to win, because except for Too, he was 

When asked what he did to stay in shape, unfamiliar with the other competitors. 

Joe Frazier answered: “What do you “It’s my first time in Philadelphia,” 

mean ‘stay in shape’? I’ve never been said Psited. 

out of shape.” 

In the women’s field, Kristin Price won 

Joe Frazier credits his conditioning to with a 2:42:05 clocking. “The rain 

working out in the gym. “I hit the speed didn’t slow me down, but the wind did,” 

bag, I run, I jump rope and I can still box,” said Price. Yet, it didn’t slow her down 

said the former champion as he posed too much; in fact Price’s finishing time 

for a picture with the 2007 Philadelphia qualified her to compete this April in 

Marathon winner, Kenyan native Timothy the Women’s U.S. Olympic Marathon 

Psitet who clocked 2 hours, 25 minutes Trials. She met the women’s standard of 

and 1 second. 

running under 2 hours and 47 minutes. 

Finishing second was fellow Kenyan When asked if being a full time graduate 

countryman, Solomon Too who posted a student at North Carolina State University 

2:26:03 finish. During the spring, summer (specializing in chemical engineering) 

and fall, both Psitet and Too live in High would affect her preparation for the trials, 

Falls, N.Y. and they run for the West she explained that it would not. “I have 

Chester (NY) Track Club. 

a flexible schedule, so I can train when I 

Ten miles into the marathon, Psitet and need to,” said Price who runs seventy to 

Too broke away from the rest of the pack. eighty miles a week. 

twenties. 



Price was unsure if she was going to win 

the Philadelphia Marathon. Unlike Psited, 

she knew about some of the other runners, 

such as the second woman finisher, Paige 

Miller who clocked 2:43:59. When Price 

ran cross country and track for NC State, 

she sometimes ran against Miller who 

competed for Duke University. 

Like Price, Miller is currently a graduate 

student; she attends Penn State and majors 

in nutritional science. “I had a feeling 

that Kristen was ahead of me the whole 

race,” said Miller. “I didn’t see her after 

the race started.” 

Contrary to Price, graduate school has 

had a slight effect on Miller’s training. 

“I’ve been running fifty to sixty miles a 

week,” said Miller. “Graduate School is 

my first priority. Now that I qualified for 

the Olympic Trials, I’ll force myself to 

get out of bed every morning and train 

harder. I mostly train on the roads. I do 

more distance running than when I ran for 

Duke. I did more speed workouts. 

Now, I wouldn’t even think of getting on 

the track and running a speed mile.” 

Unlike the top two women finishers, 

the fifth woman finisher, Abby Dean, 

who posted 2:45:21, never competed in 

college. In addition, Dean is 36. Price and 

Miller, on the other hand, are in their mid

DescriptionFIT 


The Philadelphia Marathon was the first time that Dean ever 

qualified for the Olympic Trials. “It’s all new to me,” said Dean of 

Philadelphia. “I trained a lot differently for this marathon. 

When I trained for other marathons, I’d run between sixty to 

seventy miles a week. For this one, I dropped my weekly mileage 

down to sixty. What helped me was I started doing tempo runs. 

When I’d do a twenty mile training run, I’d make sure that I ran 

eight of them at a faster pace. The tempos increased my level 

of fitness.” Dean began running after college to keep the extra 

weight off her. She never imagined that she would qualify for 

the Olympic Trials. 

The sixth woman finisher, Kathleen Castles, 2:45:30 of New 

Providence, N.J. has a similar background to Dean. The thirty 

six-year-old Castle never ran competitively in college. “This was 

the first time that I ever ran a marathon,” said Castles who was 

not expecting to qualify for the Olympic Trials. 

In preparing for the Philadelphia Marathon, Castles ran about one 

hundred miles a week. “Every week, I made sure that I did a long 

training run, ranging from fourteen to twenty five miles,” said 

Castles. “I then I made sure that I did a tempo run.” 

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Note: Because of my limited vision and because there were not too 

many people offering assistance to the media, my friend Chris 

Lesnewski sacrificed his Sunday morning so I could cover the marathon. 

He stayed with me as I covered the race in the rain. 

David is passionate about educating the public 

and raising awareness about the challenges, 

abilities and accomplishments of blind and other 

disabled athletes. He promotes this in part by 

teaching Goalball, the international team sport 

for blind athletes, to sighted people. He is an 

inspiration to disabled youth in sharing ways he and 

others have overcome adversity. He has produced 

several documentaries, which illuminate the talents, 

strengths, and challenges of the blind athlete, the 

injured hero, and the forgotten veteran. 

1/6 PAGE 

3.5” X 3” 



InspirationallyFIT 

YES, girls can YES, be 

A few years ago my sister found out she had cancer. After 

ten months of chemo and major surgery, she is doing great. 

As a result of the surgery, she walks with a slight limp and 

has difficulty running or riding a bike. I have always been a 

runner, but now it has a special meaning; I no longer take it for 

granted. Every step I take now is for someone else. With her as 

my motivation, I began my triathlon journey. So Melissa, My 

IRONMAN, this article is for you. 

If you are a triathlete, there is no bigger day in this sport 

than the Ford Ironman World Championship. Those four 

glorious words, strong enough to compel us to train for 

months, to sacrifice, to wake in the dark to train, to believe 

in the unbelievable, to embark on a life defining journey, and 

to become a member of a family like no other, those sacred 

words…”YOU ARE AN IRONMAN.” It does not matter 

how many times you hear it, it never gets old. Tens-ofthousands 

of triathletes try to get one of those coveted Ironman 

spots every year; a little over 1,700 succeed. This year, 1685 

fantastic athletes heard those words. I was fortunate to be one 

of them. This was my first trip to Kona, and it was more than 

I could have dreamed of. I qualified only seven weeks earlier 

on my birthday, August 26, at IM Louisville. That was my 

second Ironman, and I finished 3rd woman overall in a time 

of 10:36:08. It was a great day. I soon realized that the World 

Championship was less than seven weeks away. I needed to 

plan the trip of a lifetime, recover from an Ironman, and train 

for an Ironman in a month and a half!? There was no room for 

doubt, I booked my plane tickets and started to train. 

To qualify means to have endured one of the biggest challenges 

in the sports world. To have completed a 2.4 miles open water 

swim, bike 112 miles across some of the toughest courses in the 

world, and then run 26.2 miles. Accomplishing this, in any 

time, is a great achievement, but only the best are graced with 

a slot to Kona. The reward is not a trip to Hawaii to recover. 

Instead, we work so hard to go to Hawaii to do it again. We get 

to test ourselves yet again - 140.6 miles of swimming, biking, 

and running through tough ocean waves, and challenging lavacovered 

terrain. I earned my spot, lucky #1615 (I hoped). I am 

in the most competitive female age group 30-34, which includes 

seventy five competitors from around the world. My day got 

better with each mile. In the end, the day flew by and it was 

the first time in a race where I actually wanted it to last a little 

longer. But it lasted exactly 10 hours 34 minutes and 44 



InspirationallyFIT 

By Christina Stiles 

IRONMEN too! 

seconds - a personal best. 

I was fortunate enough to 

place in the top ten in the 

world in my age group and 

with a 3:20:00 marathon 

time, I had the fourth 

fastest female age group 

marathon of the day. 

The days following the 

Ironman are bittersweet. 

What do I do now? When 

will I feel that sense of 

accomplishment again? 

The training is so long, 

lasting many months but 

before you get to enjoy it, 

you have to endure a day 

that covers 140.6 miles of 

unexpected twists, turns 

and challenges, not only 

on the course, but within 

yourself. After you endure 

and hear those magical 

words, you are left with 

only a few hours of the 

day to look back on the 

accomplishment. Soon it 

is midnight and everyone crowds at the finish line to watch the 

last few Ironman finishers cross the line. 

Looking back, the journey that got me to Hawaii was filled 

with loving support and generosity from friends, family and 

fellow triathletes. I would like to thank everyone who helped 

me live my dream, and I 

hope to inspire others to go 

after what you want. It was 

well worth it. To my son, 

DJ, I hope you are always 

proud of me, and I hope you 

can enjoy the same sense of 

accomplishment in your life 

- you deserve it. And “YES,” 

girls can be IronMEN too. 

Women’s (30 - 34) Top 10 Racetime: 16:48 

Place Numb Lname Fname Age City Pro Cnt Rep Swim Tr1 Bike Tr2 Run Time 

1 1633 Ross, Rachel 31 Honolulu HI USA USA 1:03:50 2:27 5:28:47 2:33 3:18:46 9:56:21 

2 1601 Aumann, Simone 33 Dettingen Il BAW GER 1:06:25 2:25 5:29:08 3:49 3:33:13 10:14:58 

3 1584 Blattmann, Beatrix 34 Edwards CA USA USA 1:01:37 3:07 5:37:00 2:30 3:33:45 10:17:57 

4 1645 Jacobs, Jessica 30 Copperas Cov TX USA USA 1:11:49 3:42 5:26:13 3:38 3:37:24 10:22:44 

5 1621 Carritt, Joanna 31 London GBR 1:12:19 3:10 5:35:36 3:05 3:29:06 10:23:15 

6 1643 Robertson, Tracy 30 Colorado Spr CO USA CAN 1:12:02 3:09 5:37:28 2:40 3:29:04 10:24:21 

7 1614 Lilly, Angela 32 Trenton ON CAN 1:02:02 2:44 5:25:01 4:47 3:52:08 10:26:41 

8 1602 Hohenester, Melanie 33 München BAY GER 1:08:25 4:51 5:42:43 4:47 3:27:47 10:28:31 

9 1609 Fedofsky, Elizabeth 32 Lisle IL USA USA 1:08:36 3:00 5:43:58 3:25 3:33:13 10:32:10 

10 1615 Stiles, Christina 32 Woodlyn PA USA USA 1:07:13 3:53 5:58:25 4:26 3:20:49 10:34:44 

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will go here. 

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Acne... 

AestheticallyFIT 

By Sandra Alcide 

I n d u c e d b y E x e r c i s e ? 

Yes, there is such a problem for dedicated exercisers, but what 

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Ato continue reinforcing it throughout 

As your children go through school, 

they are going to need confidence to 

make friends and try new things. It is 

your job to not only start building this 

confidence before they enter school but 

PsychologicallyFIT 

How Can I Help 

Confidence 

Build My Child’s 

their schooling. This starts with 

sincerely believing in your children 

and letting them know that you believe 

in them. By telling them they can do 

anything they want to in life, you are 

already opening a whole world of 

opportunity to them. 

It is important to praise your children 

when trying to build their confidence. 

Sometimes a kind word from a parent 

about what a great job they did can be 

just the thing they need to boost their 

confidence and encourage them to keep 

going. Even if your child messes up 

something they were trying to do, be 

sure to point out something they did 

well when giving constructive criticism. 

This way they can be confident enough 

in their abilities to take the suggestion 

and improve their skill. 

Another way to show your children that 

you value them is to really listen when 

they talk to you. Repeat things back to 

them and make sure you’ve understood 

them correctly. Respect their interests, 

even if they seem trivial to you. Asking 

them questions about things they like 

shows them that you care about what 

they have to say. Encourage them to 

talk about their feelings so that you can 

help them when something is wrong. 

This way when they are older and bigger 

issues are at stake they won’t feel 

embarrassed coming to you for help 

since it is already an established habit. 

Don’t discount their fears or concerns; 

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adult, but they are real to your children. 

Taking time to talk things over not only 

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better communication between you and 

your children. 

letting your children know that good 

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When your children 

misbehave, 

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ActivelyFIT 

Vince Papale 

By Ron Sklar 

INVINCIBLE 

from the Stadium to the Studio 

The response I’m getting, considering the odds of trying out and set. I wasn’t prepared to see what I eventually 

especially from people in making the team amongst throngs of saw. Everybody had asked me, ‘what do you 

Philly, it’s almost Rock Star,” ambitious and younger competition. In his think,’ and I really didn’t know what to think, 

says hometown legend Vince mind, Papale envisioned a lot of folks he did because I was in such shock. But the more 

“Papale. “It’s really humbling and quite an not want to let down – himself most of all. I see it, the more it grows on me. For me, it 

honor that people feel comfortable enough to “I’d see all the guys I taught school with,” captured the essence and the spirit of what I 

walk up and shake my hand.” 

he recalls about his life-changing Eagles was going through at that time. Obviously, 

The urge to do a meet-and-greet with the audition, “and I’d see all my students and they took a few liberties, but not enough 

man known as invincible is irresistible. I’d see my dad with all his co-workers from to distort the facts. The basic facts were 

His story is as well known to Philadelphians Westinghouse, and they were just so proud conveyed in the movie.” He calls it “the reel 

as Rocky, but, of course, unlike Rocky of me for even trying out, that I couldn’t let versus the real.” 

Balboa’s tale, Papale’s story is amazingly, them down. My parents, both immigrants, Portrayed in the film by Mark Wahlburg 

astonishingly true. Back in the day, the onetime 

had a tremendous drive and a tremendous (with Greg Kinnear playing coach Dick 

bartender and schoolteacher tried out work ethic that was instilled upon me. I Vermeil), the project also became something 

for the Eagles, and, against all odds, actually think a lot of it has to do with that, and I of a family affair. Papale’s two children, 

made the team. You would think the story also think it is a gene thing.” 

Gabriella and Vince, Jr., had small roles in 

would end perfectly right there, but Papale His transition from the classroom and to the movie. “What’s driving me right now are 

excelled beyond his or anybody else’s wildest the stadium happened like a pop quiz. “It my kids,” he says. “That’s what keeps you 

dreams. Constantly pushing the envelope, was intimidating,” he says. “[As a rookie,] young, and what keeps you hip.” 

and everything else in his path, he was the sometimes I would be lying awake in the His equally driven wife, Janet, is given credit 

oldest rookie the NFL ever saw, and one of dorms and my roommate was snoring and by Papale in making their action-packed 

the few players to go professional without the I was trying to get two or three hours house run smoothly and efficiently. He says, 

benefits of college football experience. sleep. And I thought, ‘What am I doing “Janet is a woman who is the oldest of nine, 

This male version of a Cinderella 

here?’ That’s when it would creep in that, a gymnast who was told she would never go 

(Cinderfella?) story had been translated into hey, I’m the old man here. They are all a anywhere, and she wound up on the USA 

a book and a 2006 Disney movie, winning bunch of kids.” “Still,” he says, “it’s hard World Gymnastics Team, competing in the 

undeniable critical raves and intense audience for me to grasp and fathom that people are World Games. We think that we as a team 

adulation. Now, the flick has achieved cult making such a big deal of it. The letters are, in essence, invincible.” 

status worldwide, but the rags-to-gridiron and the stories and the people who say they Is there a competition between these two 

tale has become part of the Delaware Valley’s were touched by the movie, that’s the most go-getters? Even a friendly one? “I can’t 

most enduring and beloved folklore, and rewarding thing. It hit a nerve. They’ve been compete with her,” he admits. “I tell 

Papale has earned his place as one of our affected by it in a positive way.” 

her, I’m valium and she’s speed! She’s the 

favorite sons. “The amazing thing is the Admitting that he was “one big goosepimple” Energizer Bunny to the max. No competition 

little kids,” he says by phone from his busy when he first saw the trailer for the movie whatsoever. She was around when all this was 

home outside of Cherry Hill. “I mean, this at an NFL Draft function, he now admits, happening and she was busy launching her 

happened thirty years ago. A lot of these kids “The more I see it, the more I appreciate own career as the University of Pennsylvania’s 

who knew nothing about me are now coming it - how beautiful the city looked. I was so gymnastics coach. She’s everything. She 

up to me and saying ‘you’re the Invincible proud at how the neighborhoods looked. drives this engine. She’s my biggest advocate, 

guy!’ Wow! Cool!’” 

The first time I had seen it, it was a shock my best friend, my number one supporter, 

“Wow” and “Cool” are two understatements to me, because I was there every day at the and my number one critic too.” 



Together, they try to instill a healthy and 

active lifestyle in their family. “This house 

is action, action, action,” he says. “There 

is always something going on here. “With 

the children, we do a lot of walking and 

bike riding. My son plays football and my 

daughter dances twelve hours a week, and 

that’s a pretty intense workout. With Janet, 

she loves spinning. Janet blew her knee out, 

doing a dismount on the balance beam, so we 

do a good deal of walking in the morning, 

It’s a good way for us to reconnect before our 

busy day. Janet is a tremendous cook. She is 

almost gourmet. We try to stay away from 

the sugars and the fats. We’re proponents of 

The South Beach program. But I can’t pass 

up on pasta every once in a while. Janet 

cooks fit. She cooks and prepares meals for 

us all the time.” 

The constant action had almost come to a 

standstill a few years back, when Papale was 

diagnosed with colon cancer (he had since 

beat it – as he calls it, “Over six years green 

and clean.”). He owes his rapid recovery to 

his workout regiment and, above everything 

else, his attitude. “It was easy to recover 

from my surgery because I was in such 

tremendous condition,” he says. “Even at 

the age of fifty - five, they were amazed at 

how quickly I recovered from my surgery. It 

just gave me a tremendous appreciation of 

everything that I ever had. I certainly will 

never take life for granted. I certainly won’t 

ever take my children for granted. I just feel 

that I’m the luckiest, happiest guy on this 

earth. Some people have a difficult time 

dealing with it. They think it’s all a façade.” 

What is his secret for staying on the right 

side of attitude? “I impress upon everybody, 

no matter what level they are, that they 

all have the potential to take it to the next 

level,” he says. “I always refer to the Vince 

Lombardi definition: potential is something 

you ain’t done yet. Everybody has the 

potential to be great. Everybody has the 

potential to be a genius, in their own way. It 

doesn’t have to be being a great athlete. You 

can have the potential to be more creative. 

Personally, you should have a game plan, 

know where you are going, and know what 

you are up against. You should be prepared 

for all eventualities, both positive and 

negative. Attitude is certainly the key. Keep 

a good, positive attitude. Invariably, there are 

going to be some pitfalls. Things are going 

to be thrown in your face. There are going to 

be obstacles, adversity, naysayer’s, laughers. 

Finally, just be the best that you can be, 

physically, spiritually and mentally.” 

In fact, his best example of his may come, 

not from his Invincible story, but from long 

before that, during his pole-vaulting days at 

Interboro High School. He recalls, “It was 

Father’s Day, 1964. I hit fourteen feet, six 

inches. I was just a foot-and-a-half off the 

world’s record. I had several colleges from 

Philadelphia run up to me right on the spot 

and offer me a scholarship. That’s when I 

got the scholarship to St. Joe’s, and that’s 

when I was able to give my father the first 

outstanding Father’s Day gift anybody could 

give a dad, and that’s a scholarship to college. 

That supersedes anything because that was 

the one that really changed my life.” 

Still, his story is not yet over. “I feel 

that there are still some things that are 

incomplete out there that still need to be 

taken care of,” he 

says. “When you 

lose that sense or 

that drive, you may 

as well just stick 

your toes into the 

ground. You’re gone.” 

In the meantime, he 

still has his legacy, 

which follows him 

everywhere he 

goes, be it a charity 

event, his successful Before After 

commercial 

mortgage career, or 

simply just walking 

down the street. 

Regarding the 

endless questions 

about the movie, he 

ActivelyFIT 

says, “I kid with people and say, ‘the whole 

thing was fictional. Nothing like that could 

really happen.’ Sometimes I look back and 

say, ‘did I really do that?’ To me, it wasn’t 

such a big deal. I was just a guy given a 

shot. And I was trying to play for a team 

that I loved dearly, and that was my 

Philadelphia Eagles.” 

Favorite healthy food: fish 

Favorite guilty pleasure: rice 

pudding or steak 

Favorite type of workout: 

Wissohicken Trail. I put my iPOD on and 

just run. 

Most dreaded workout: Treadmill on 

an incline 

Favorite form of relaxation: reading. 

Favorite type of music: 

Marc Anthony, Invincible soundtrack 

Pets: My kids (kidding!). No, we have two 

turtles- Luke and Isabelle 

Favorite TV show: 24 

Favorite season: spring 

Astrological sign:” Aquarius. 

Most triumphant sports moment: 

When I found out my wife was pregnant 

with Gabriella (half-kidding, of course!) 

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PHILLY’S FITTEST 

Ashley Tillery and 

Ashley Ethengain of 

Philadelphia at the 

Radnor Red Run 5k 

Steeplechase 

Joseph Lynch of Jeffersonville, PA 

at the Rothman Institute 8K 

Bellydancer, 

Maria Breyman, 

of Holland 



Michelle Marchetti, 

Ginny Politz, Tracy 

Sagnella, Anne 

Maurer and Deb 

Snowden head out 

for a ladies’ ride in 

Audubon 

Mark Gentilotti of the Phoenixville 

YMCA Flag Football Program 

Sacred Heart Crew 

workout in Bryn Mawr 

Michelle 

and Chris 

Shelderfer of 

Phoenixville 

with sons 

Jayden on the 

bicycle and 

Mason in 

the stroller 

Tyree Jones of 

Philadelphia 

Vivian Camphor 

of Germantown 

with trainer 

Judeau Brown 



DANNY 

Briere 

rench Canadian and Philadelphia Flyer Daniel Briere may be 

HockeyFIT 

F 

diminutive in size, but not in stature and status. In 2007, the 

Flyers signed him to a hefty eight-year contract. And despite his 

relatively small frame, the Flyers deem him so worthy that they 

had attached to the contract a no-movement clause. Not moving is a 

tall order for a guy who actually moves like lightning, and whose height 

ordinarily would have easily stood in the way of his pro-hockey success. 

However, despite of – or even because of – this seemingly impossible 

roadblock, he had come up scruffy and scrappy, always trying harder 

because he simply had no choice in the matter, in order to survive the 

heat on the ice with the “big guys.” To overcome the size issue, Briere 

went straight to the top to seek help. He strength-trained with Hugo 

Girard, who is no less than the Canadian World’s Strongest Man 

(this odd couple hails from the same home town in French Canada). 

Briere’s focused determnation and smooth moves were rewarded with 

the title of MVP at the 2007 NHL All-Star Game, after scoring a 

game high of five points (one goal and four assists). He scored his first 

hat trick in 2006, against the Tampa Bay Lightning’s goaltender, Marc 

Denis. Much sweeter, though, was his second hat trick, on January 30, 

2007, in front of a home-town crowd at the HSBC Arena. Here, Briere 

chats with us regarding what it takes to make it against all odds. 

And no doubt that he takes a wicked snapshot to the naysayers. 

PF: How have the Philly fans been treating you? 

DB: “So far it has been great. We have had great success at home 

and have shown our fans that we are a very good hockey team and we 

really appreciate their support. I have been very impressed in the short 

period of time I’ve been here.” 

PF: You got the nickname “Cookie Monster” in Buffalo. Does this 

nickname still stand as a nickname? 

DB: “No, it really is not my nickname. Our announcer in Buffalo 

started saying it after I scored a couple of goals. When guys would 

shoot high and score top shelf, he would yell, “Top-shelf where 

momma hides the cookies.” One night I had two top-shelf goals and 

he screamed, “Tonight Danny is a cookie monster.” That’s where it 

came from. A few people have repeated it but it is not my nickname.” 

PF: Has your size ever been an issue? 

DB: “It has been an issue in the sense that being smaller is probably 

been the best thing that has ever happened to me. It gave me that 

extra motivation to prove people wrong. Every single year when I was 

growing up people would tell me that I was too small and that I would 

never make it to the next level and I kept proving them wrong. 

That kept me pushing harder than ever and gave me that extra edge.” 

PF: What was it like to score your first hat trick? 

DB: “It was pretty neat. It took me over 450 some games to get my 

first one but it was well worth it. I had two last season and it is pretty 

cool. It’s one of those things that you hope will happen one day and it 

did for me. But, let’s not forget, the most important part of hockey is 



By Ronald Sklar 

not scoring a hat trick, but rather helping your team win the game.” 

PF: When you had your abdominal injury, what exercise(s) did 

you do for rehab? 

DB: “I did a lot of strengthening and core exercises to make the 

abdominal area stronger. Everything we do in hockey - skating, 

shooting and fighting for pucks in the corners - starts from your core. 

I have been getting help from [Philadelphia Flyers Athletic Trainer/ 

Strength and Conditioning Coach] Jim McCrossin. We have been 

working in that area to make sure it gets stronger and to make sure it 

does not happen again.” 

PF: What do you do in the off-season? 

DB: “Working out is a big part of my off-season along with spending 

quality time with my family. We have such a hectic schedule during 

hockey season. My wife and I have three young boys and we try to 

spend as much free time as we can with them. I’ve introduced them to 

golf, a sport that I can play without too many risks of injury. I really

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HockeyFIT 

look forward to the day when I can go out and play a round of golf 

with them when they get older.” 

PF: What was it like to work with Hugo Girard, the world’s 

strongest man? 

DB: “That was cool. We did a lot of exercises that were different 

from the exercises I do in the gym. We were working out in this huge 

warehouse. It was a break in the routine for me. Instead of doing the 

same exercises over and over again like I do in the gym, I was doing 

other things like trying to flip tires, roll rocks and pick up cars and stuff 

like that. I had a great time working out with Hugo. He was about 

twice my size.” 

PF: What do you find as the most effective workouts to stay 

in shape? 

DB: “We do a lot of cardio on the ice. What we do during the season 

is maintenance work, just keeping the body in shape. Hockey season 

is long and the demands on your body are great. We play almost every 

second night so it takes a toll on your body. On average, when the 

season is over, I take three to four weeks off to let my body heal. It 

breaks the routine. 

Then I go back to 

working out about 

three hours a day 

about five to six times 

a week. Hockey is 

a tough sport. Your 

cardio, strength and 

agility all have to be 

in top shape. You 

have to work out your 

entire body, not just 

lower body or upper 

body. 

The sport is a 

combination of many 

different skills and I 

try to exercise every 

part of my body.” 

Here is Danny Briere with Kyle 

Lograsso. He is a local five-yearold 

local golf prodigy who lost 

his eye to cancer. You can get 

more info on Kyle if you go to 

www.kylelograsso.org He has 

been featured nationally, most 

recently on HBO Real Sports. 

PF: What advice would you give to a youngster hoping to play 

professional sports? 

DB: “Always believe in yourself. Anything is possible if you believe it 

is possible.” 

PF: You mentioned that you have three sons. Do you emphasize 

fitness and nutrition to them? 

DB: “Fitness, not yet. They are still a little too young for that. My wife 

and I want them to enjoy being kids and to enjoy whatever sports they 

are playing. They should not have to worry about fitness because that 

comes natural when they are competing in sports. But we are starting 

to make them realize more and more about nutrition and what to eat 

the night before games and after games. We don’t want to get into 

nutrition too much but slowly we are trying to teach them a little bit 

about it.” 

Birthplace: Gatineau, Quebec 

Favorite Healthy Food: Chicken 

Favorite “junk” Food: Ice Cream 

Favorite Way to Exercise: Doing circuits 

Least Favorite Exercise: Chin-ups 

Favorite Way to Relax: Golfing 

Favorite Movie: “Good Will Hunting” 

Favorite Musicians: U2, Counting Crows 

Favorite TV Show: Right now, it is “Prison Break” 

Favorite Season: Spring 

Pets: Two dogs. A Boston Terrier named Zora and a bulldog 

named Zoey 

Zodiac Symbol: Libra 

Favorite Motto: I said it earlier: “Anything is possible as long as 

you believe it is.” 

Ron Sklar is a free-lance 

writer who was born 

and raised in Philadelphia 

and now lives in New York. 

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ASK Fernando! 

Super-feature Q & A: FAT LOSS 

I get asked about fat loss training a lot. 

Since this is the time of year everyone 

is so “gung-ho” about getting in shape, 

I figured this is the perfect time to 

break it all down and address everything 

about fat loss training with this 

month’s question… 

Q. I’ve tried to lose weight with little 

results. I’ve heard so many conflicting 

things about how to exercise, how to 

eat and which supplements work best 

for fat loss that I am now thoroughly 

confused. What are the ways you have 

found that are proven to work for fat 

loss? Can you please give me an outline 

of how I should arrange my exercise, 

nutrition and supplementation? I 

have so many questions! 

A. First of all, let me congratulate 

you on not giving up! Impatience is the 

#1 enemy of results. Many times people 

are right on the brink of starting to get 

the results they are training for, but 

never realize it because they quit 

too soon. 

You are right. The PROVEN ways to 

train, eat and supplement for maximum 

fat loss often get blurred by all the 

unscrupulous fitness vendors trying to 

make a fast buck at your expense. 

What I will share are all the methods 

shown to work for fat loss based on 

the abundance of solid scientific 

and empirical evidence. In fact, they 

are the exact methods I use with 

my clients. 

These techniques regularly produce 

results like dropping 2-4 dress sizes and 

reducing 3-6 inches around the waist in 

a relatively short time, for all that put 

them into regular practice. 

So let me break each of your questions 

down, and get right into it… 

NUTRITION 

Q. “What does science say about 

nutrition for fat loss?” 

A. No matter how you slice it, the 

overwhelming scientific, physiological, 

genetic and anthropological evidence 

point to only ONE thing concerning fat 

loss... nutrition. 

About eighty percent of people need 

to follow a high protein, moderate fat, 

low starch diet. If you don’t, you will 

NEVER achieve maximum fat loss, 

fitness, energy and health. Simple as 

that. 

High Protein means consuming 

80%-100% of your bodyweight in grams 

of protein per day. Moderate fat is 

having 30%-40% of your total intake 

coming from fat per day. Low starch is 

consuming no more than 80g-100grams 

of starchy carbs a day. 

Here’s more of what science says about 

nutrition for fat loss… 

Eat fat, to burn fat. It’s proven that if 

you want to burn fat off your body, you 

need to get more fat from your diet 

and eat less carbs. Yes, eat more fat! 

Sometimes up to forty percent. 

Less carbs NOT zero-carbs. Why? The 

body needs carbohydrates to be present 

to burn body fat. If you have zero-carbs 

coming in, you have very little fatburning 

off your body! Think of it this 

way…fat burns in a carbohydrate flame. 

Wait 3-4 hours before you eat again. 

You also need to wait for all your food 

to be fully digested and emptied prior 

to your next meal in order for the fatburning 

hormones to do their thing. 

Breakfast is needed to kick-start your 

metabolism. Without it, you slow down 

fat burning, reduce energy levels and 

cause muscle loss. Not good! 

Drink Water. Every physiological 


PhysicallyFIT 

reaction in your body needs water. If 

you are dehydrated, you will not achieve 

maximum fat burning! So drink up! 

Q. “Which foods should I be eating?” 

A. Here’s a quick list of the 

fundamentals: 

Protein – eggs, beef, chicken, fish, milk, 

cottage cheese, protein powder. 

Fats – olive oil, various nuts, avocado, 

peanut butter. 

Starches (LIMIT) – Corn, peas, potato, 

yam, beans, rice, bread, cereal, oatmeal, 

etc. 

Fibrous Carbs (UNLIMITED) – broccoli, 

asparagus, cauliflower, salad 

greens, tomato, etc. 

Q. “How many calories should I be 

eating every day?” 

A. A good calorie goal for men 

is (2000-2500K) and for women 

(1600-1800K) 

SUPPLEMENTS 

Q. “Are there any supplements good for 

Fat Loss?” 

A. Yes. The number one supplement 

for anyone is a multivitamin / mineral 

complex. Some say that the jury is still 

out on the effectiveness of these other 

supplements; however, there is a lot of 

empirical evidence that these work and 

work very well. 

Lipotropics – De-fat the liver so your 

body can metabolize fat more effectively. 

L-Carnitine – Transports fat into the 

muscle to be burned as fuel. 

CARDIO 

Q. “What does the science say about 

Cardio for Fat Loss?” 

A. As with any form of exercise, 

it’s all about intensity. The higher 

the intensity, the higher the fat-burning 

stimulus you will get. Interval 

training rules here, and all the 

science backs it up. 

Regular cardio does NOT elevate metabolism 

or cause maximum response from 

the fat-burning hormones. Interval cardio 

does. You’ll double or even triple 


PhysicallyFIT 

your results doing your cardio this way. 

As for frequency, 2-3 times a week 

should be plenty. More is is not better. 

Here’s a sample of how a beginner and 

advanced interval program on the 

treadmill would look: 

BEGINNER 

5 minute Warm Up 

Interval Cycle 

Speed 2-3 MPH 

Walking 1 Minute @ 15%-30% 

Walking 5-8 minutes @ 0% Flat 

Repeat 2-3 times 

Cooldown 5-10 minutes 

ADVANCED 

3-5 minute Warm Up 

Interval Cycle 

Speed: 3-4 MPH 

Walking 2 Minute @ 15%-30% Grade 

Walking 2 minutes @ 0% Flat 


Cooldowns 5-10 minutes 

TRAINING 

Q. “What does science say about resistance 

training for Maximum fat loss?” 

A. Same theme. It’s all about intensity. 

Your training needs to give your muscles 

a reason to stay and give your food 

a place to go. If not, it will be stored as 

fat. Here’s what we know… 

You need to use exercises that involve 

many muscles at one time. The more 

muscles used in an exercise, means more 

calories burned and a higher “spike” to 

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at 

your metabolism. Remember, resistance 

training will elevate your metabolism 

for 24-48 hours! Total-body exercises 

work best here. They work upper body, 

lower body and the core at the same 

time. A simple example is the squat 

and press. 

Short rest periods stimulate more 

fat-burning. Studies routinely 

show that shorter rests between sets 

fatigue the muscles in a shorter time 

which therefore stimulates a flood of 

Growth Hormone (GH) throughout 

your body. GH increases fat loss and 

helps with muscle building. 

Use “full body cycles” to maximize 

intensity. If you are solely using traditional 

strength training exercises, an 

easy way to keep your rest periods short 

without burning out prematurely is to 

rotate your exercises from an upper body 

– to lower body – and back up to an 

upper body exercise. 

Here’s a sample of how a beginner and 

advanced cycle would look: 

BEGINNER CYCLE 

BB or DB Chest Press 1x12 

Front Squat 

1x12 

Cable Row 

1x12 

Perform these 3 exercises as 1 cycle 

Rest 1 minute between sets 

Rest 2-3 minutes after the 

LAST exercise 


Home 

1/3 PAGE 

HORIZONTAL 

7.25” X 3” 

ADVANCED CYCLE 

BB or DB Chest Press 1x12 

Front Squat 

1x12 

Cable Row 

1x12 

Perform these 3 exercises as 1 cycle 

NO REST in between sets 

Rest 1-3 minutes after the 

LAST exercise 


Q. “How many days a week should I 

train for maximum results?” 

A. The body can only handle two 

and no more than three of these 

kinds of workouts per week. Proper 

recovery is paramount or all progress 

will cease. Not what you want right? 

The body can typically only handle 

30-40 minutes of high intensity 

exercise before it starts to knock on 

the door of overtraining. After that, the 

hormonal feedback loop begins and you 

will start to secrete a lot of the stresshormone 

cortisol in response to all the 

over-work. 

Excessive cortisol in the body causes 

muscle wasting and fat-production! 

So get your workout in BEFORE 

the 40 minute cut-off and don’t 

over train! 

Q. “Any other suggestions that will 

help me?” 

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A. Yes. Your metal outlook and attitude has A LOT to 

do with your success. Stay on track but please remain balanced. 

Success comes from consistency not perfection. 

Give yourself a “treat day” once a week. Ease up on the 

plan for a day and enjoy yourself at couple of meals for that 

day as well. It will do a lot for your sanity and give you 

something to look forward to as a reward for sticking to 

the plan for the week! 

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Your body will tell you when and how you need to tweak 

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Success Story #109 

Fernando Paredes, CPT, NASM, NSCA is a 

functional fitness specialist sought out for his 

expert guidance in the areas Fitness of low-back has been reconditioning, 

functional fitness, However, weight I was loss, always limited on how 

my lifelong pursuit. 

sports training and has appeared much I could as a regular do because of chronic lowback 

and Network’s knee pain. I love Pilates which 

feature fitness expert for Comcast 

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studio, Fusion Fitness Studio Working Doylestown, with Fernando has helped to 

still hindered by my back. 

PA caters to all fitness levels balance seeking my physical body so much that I can now 

improvement. ASK Fernando exercises YOUR exercise I haven’t and been able to do for 

nutrition questions by e-mailing 16 years! askfernando@ I am noticing dramatic improvements 

in my total-body strength, flexibility 

phillyfitmagazine.com 

and can now go weeks at a time without 

any pain at all! I walk taller, feel stronger 

and am getting much more from my Pilates 

as well. 

Stressed? Feeling Thanks tired, 

Fernando! 

Denise Walsh, Fusion Fitness Client 

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PhysicallyFIT 

etamorph 

PART ONE OF A SPECIAL MINI-SERIES 

Our story begins with a woman 

who finally found weight loss 

through gastric bypass surgery. 

The voyage continues with 

a casual conversation on the Jersey Shore 

that leads to a partnership to attain not 

only a more aesthetic exterior, but more 

importantly, a FIT interior. PhillyFIT 

shares with you the journey of Audrey 

Solomon… 

My name is Audrey Solomon. I am a forty - 

four year old the mother of a beautiful, eight 

year old daughter. I am also in the biggest 

transition period of my life. Let me start 

by briefly going back in time. I have had a 

weight problem that began in my early teens. 

It is something that I’ve battled my entire 

adult life. I have tried every diet out there 

from Weight Watchers to Optifast to Nutri 

System. All of these commercial ‘diets’ will 

help you lose weight, but try keeping it off! 

That is where the true challenge begins. 

Keeping off the weight is a monumental 

challenge that millions of people struggle 

with on a daily basis. That being said, I, too, 

had resigned myself to the fact that I would 

never lose weight; maybe I should just find a 

way to be happy within my own skin, all 350 

pounds of it. A cop out? You betcha! 

Then one day I was listening to the radio 

and I heard Carnie Wilson on the Howard 

Stern Show talking about gastric bypass 

surgery. Initially I thought, “Sure she’s 

Carnie Wilson; she can afford it.” However, 

after a quick investigation, I realized this 

was something that could be covered by 

insurance. At that very moment I knew I had 

found the answer for me. No one, no matter 

what, could stop me. My worst fear, besides 

dying if I didn’t have the surgery, was that 

at some point my daughter would be teased 

because her mother was SO fat. After all of 

the past weight loss failures, I wanted to have 

this surgery for myself and for my daughter. 

On May 18, 2001 I had the surgery, and 

have lost a total of 180 pounds. Six years 

later the weight remains off and I am 

extremely proud of myself, but there is still 

something gnawing at me. I don’t feel like 

my journey is complete. There is more, 

much more, I need to accomplish. First 

and foremost, I need to get into shape; the 

one thing missing from my quest for better 

health is exercise. To make matters worse, 

I have worked as a post-gastric surgery 

support group leader for several years, and 

I absolutely do not practice what I preach. 

After six years of working to accomplish this 

weight loss goal, it is time to meet my second 

challenge - finding a way to get my ‘new 

body’ FIT! 

A friend of mine says, “There are no 

coincidences in life.” With that statement 

in mind, I recently was on vacation with 

my brother and sister-in-law and a group of 

new acquaintances at the Jersey Shore. One 

afternoon on the beach, we were talking 

and I told the group my ‘weight loss story’. 

It turns out, one of my brother’s friends was 

Jami Appenzeller, the Owner and Publisher 

of PhillyFIT Magazine. 

She was intrigued with my voyage and even 

more excited at the potential for the future 

possibilities. For those of you who are 

avid readers of PhillyFIT, you know that 

one of Jami’s goals is not simply to create 

an amazing magazine, but also to network 

businesses, and more importantly, people, to 

achieve the highest possible level of health 

and wellness. 

We discussed how important it was for me 

to find a gym and even a personal trainer 

who could help me reach my latest goal of 

obtaining not only an aesthetic exterior, 

but also a FIT body. Again, the “no 

coincidences factor” presided and while 

we were discussing these possibilities, my 

brother walked up with another friend of 

his, Fred Brandt. When Fred told us that he 

owned The Center Club in Newtown, PA, 

Jami and I were dumbfounded. We had just 

googled his club that morning. The Center 

Club happens to be located in the same 

shopping center where I work as a travel 

agent! We all know that when considering 

a gym, accessibility is a priority. It just so 

happens that convenience is the number one 

thing that keeps me going. Could this be 

the venue that would help take me to the 

next level? 

After some great conversation, Fred 

suggested I meet with Tony Robinson, a 

personal trainer. Fred felt that Tony and 

I would be a tremendous team; and that 

he could help me achieve my goals. Fred 

couldn’t have been more “right”. After the 

Shore getaway, I made an appointment 

with my new personal trainer at the very 

welcoming Center Club. I do have to admit 

that while everything seemed to have fallen 

38 X I I PhillyFIT 

January/February 2008 • • 215-396-0268 • • www.phillyfit.com 


PhysicallyFIT 

osis 

AFTER 

into place, I was a little nervous about my 

new undertaking. Whatever doubts were 

present, Tony quickly helped erase them. 

He was extremely enthusiastic and seemed 

to only have my best interests at heart. We 

talked for a while, and he went through a 

physical assessment with me. During this 

interview process, I indicated to him that 

I had a hernia. We agreed that it was in 

my best interest to see a physician before 

beginning our training sessions. 

Once the hernia is taken care of, I’m on my 

way! This was all falling into place very, 

very neatly. How lucky am I? The journey 

to achieve a future full of good health 

and unlimited possibilities seems to have 

everything set up in its perfect place. 

BUT… 

How long will this hernia thing keep me 

from beginning my work with my new 

personal trainer? Can I do it? Will my body 

be able to handle the challenges set forth by 

Tony? As confident as I am, the questions 

and obstacles are 

definitely present… 

Stay tuned to find out 

if Audrey’s body can 

recover from yet 

another surgery, if 

she is truly ready to 

make the commitment 

BEFORE 

Audrey and her daugther, Emily. 

to hit the gym daily and if she can survive 

the challenges and expectations set forth 

by her trainer, Tony. Jami and the PhillyFIT 

Team are behind Audrey 100%, and look 

forward to following her through her journey 

in the coming months. 

THE MASTER RING 

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and detail and technique are true to form. 

The Master Ring is an excellent gift for the serious martial artist, 

new Black Belt or Master. Includes gift box (shown). 

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January/February 2008 • • 215-396-0268 • • www.phillyfit.com 

39 X I PhillyFIT

MegaFIT 

GREATER 

EXPECTATIONS by Charles Peeples 

Heather peered out from the stage over 

the crowd of unfamiliar faces, wishing she 

could be somewhere else. At fifteen, thin 

and bespectacled, she could be as sassy as the 

next teen, but she hadn’t wanted this sort of 

lime-light. Between her and those expectant 

faces was an Olympic barbell with plates 

big as manhole covers at either end, one 

hundred thirty-five pounds -more than she 

weighed and certainly not part of her everyday 

world; she was no jock -didn’t even play 

any sports! How had she gotten pulled into 

this? Closing her eyes briefly, she ducked 

under the bar, feeling it almost immovable 

against her shoulders. 

legs by wearing sweatpants since the 

girls who went to the weight room were 

soccer and lacrosse players, and had bigger 

legs than some of the boys.” 

spot one another and how to improvise. 

I’d quiz them on the mechanics, the 

“body-logic” of what they were doing, 

and some of that took a while to sink 

in. But eventually I was able to stand 

back, get out of the way and watch 

them work each other. And what I 

saw was remarkable. 

The road to this predicament had come 

half a year earlier, when a soccer-mom 

told me that her daughter Amanda, a 

seventeen-year-old senior at a nearby 

high school, had quit her off-season 

efforts to improve her strength at the 

school’s gym. As Amanda tells it, “Many 

times we found that the weight room 

was closed to everyone except for the 

football or wrestling teams. When we 

could get in, the machines were never 

free because after using a machine the 

boys would stand there until one of the 

other guys came to use it. They also 

didn’t like the fact that we girls could 

lift more with our legs than they could 

using proper techniques. So they would 

use greater weights and do it the wrong 

way. They’d tell us that we were doing it 

wrong which is why we used more than 

they did. Also the guys covered their 


PART ONE 

I was hardly surprised –the muchheralded 

advances in girl’s sports still 

haven’t changed the attitudes of society 

towards girls and strength. To my mind, 

the teen boys, subject to the same attitudes 

and dealing with their own physical 

identities, were less to blame than the 

parents and coaches. Many parents set 

less than stellar examples of fitness (how 

many moms and dads do you know who 

can do ten good pushups?) and very few 

girls’ coaches (most of whom are men 

–isn’t that interesting?) really give more 

than lip-service to serious strengthtraining 

off-season for their athletes. But 

here was a mom and a daughter who got 

it. “I’ll train her two nights a week at 

no cost,” I told the mom, “but here’s the 

catch: you have to come train with her.” 

The mom thought this over. “Okay. Can 

her sister Heather come too?” 

A week before Thanksgiving 2006, the 

girls and their moms (Heather: “Can my 

friend Tina come?” Charles: “As long as 

her mom comes and trains too.”) began 

their training. Initially we focused on 

free-weight exercises – I always do this 

with new clients because dumbbells are 

basic, versatile and available anywhere. 

The girls learned correct form, how to 


The MoDa Experiment 

Once they’d gotten into the swing of 

things, a synergy began to emerge, 

a combination of support and competitiveness, 

with mom as the catalyst. 

Gloria is slender and wiry, always selfdeprecating 

and upbeat, and as we all 

learned, strong. Within a few months, 

despite some physical limitations, she 

was able to do squats with one hundred 

thirty-five pounds and even more amazing, 

bench (triceps) dips with a fortyfive 

pound plate on her lap. Amanda 

and Heather weren’t about to let this 

go unanswered (“if mom can do it…”) 

and soon all three girls were doing it 

themselves. As I’d predicted, their legstrength 

blossomed; Tina, a year younger 

than Heather but huskier, especially 

enjoyed having heavy chains hanging 

from the bar when squatting. And the 

donkey-calf raise (a novelty to anyone 

outside the bodybuilding world) was a 

favorite for all three. 

Later I’d query Gloria how the girls 

really felt about all this. “They weren’t 

that interested at first, but after three

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MegaFIT 

or four weeks they became comfortable 

with what they were doing –no one 

watching, partnering with each other, 

seeing the weights increase, even engaging 

in a little competition. They’d never 

been addicted to fast-foods, but now 

they even began to forgo the Friday 

night pig-outs as their food choices 

changed. That included snacks, with a 

couple of hard-boiled eggs and a block 

of cheese replacing the bags of Pringles.” 

One difficulty came at their school- no 

snacks of any type are allowed between 

7:30 when classes begin and lunch 

beginning at 11:00. Amanda took in 

some protein powder and it was confiscated. 

I find it hard to understand how 

school administrators expect active, 

growing teens to go for almost four 

hours without eating something and 

remain attentive. 

By February, I was sufficiently encouraged 

by what I’d seen to set a goal for 

the girls: “I call this project ‘MoDa’ 

–MotherDaughter. And I want to share 

it with others. In May I’d like you to 

come with me to the PhillyFIT Bash 

and demonstrate what you’ve accomplished 

by performing squats onstage.” 

Amanda nodded, Tina shrugged, but 

Heather looked at me in horror. “Do we 

have to?” 

There were differences at the Bash venue 

which none of us had considered. Unlike 

the Olympic weights the girls had been 

using at the studio, those provided by 

Velocity Sports were rubber-coated. 


These tend to slide if the bar tips even 

slightly -which of course it did, since 

instead of a solid floor we were on a 

makeshift stage which flexed under 

weight. No bar collars were on-hand at 

the moment, so even with spotters, the 

girls experienced a slight “Bongo-Board” 

effect with that shifting weight across 

their shoulders. More significantly, 

they’d always trained facing a mirror, 

which provided visual guidance to the 

proprioceptive senses; now they were 

looking off a stage into an audience. 

Weights they’d repped with ease at my 

gym suddenly seemed much heavier. 

So little Heather, who’d lifted far more 

in training, sank under 135 pounds and 

couldn’t get back up unassisted. Tina 

would do the same initially with her 

185. Amanda would struggle with her 

225. This was a white moment. It could 

have been humiliating, a complete rout, 

negating the confidence they’d gained 

these past months, undoing my reassurances 

against the stage-fright which had 

nearly kept them –especially Heatherfrom 

participating. But Heather, facing 

the dread of an 

audience which had 

just seen her fail, 

and a bar which 

still wanted to bury 

her, reached inside 

herself and found 

something new 

which had grown 

along with the 

sinew these past 

months. Settling 

under the bar once 

more, she pumped 

out half a dozen 

confident repetitions, 

her example 

leading Tina and 

(For more on MoDa 

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And start practicing 

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Amanda to redeem their initial attempts 

in a similar manner. 

I saw something big happen that day, 

far bigger than anything I’d expected. 

Though I told them this, I’m still not 

sure they grasped it. These girls had 

no background in, nor aspirations 

toward, weight-lifting. Even Amanda, 

though a soccer player, was no jock. No 

high-powered league sports or fanatic 

athletic-scholarship quests here… just 

ordinary schoolgirls who took a few 

moments amidst their busy teen-life to 

do something few schoolgirls will even 

try, and grew in ways they never expected. 

This doesn’t happen in a vacuum. It 

took a mom, an unusually independentminded 

one, to help make it happen. Is 

it too much to hope that there might be 

others out there? 

Charles Peeples, NSCA-CPT, NCTMB, 

whose articles have appeared in 

numerous fitness and bodybuilding 

magazines, is a well-known proponent 

for girls’ and women’s physical 

advancement. In addition to being a 

Nationally-Certified Personal Trainer, 

he is a Nationally-Certified Massage 

Therapist. Contact him at Charles@ 

PhillyFitMagazine.com 

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How To Productively Build Your 

Personal Brand 

ProfessionallyFIT 

A personal brand is one of your most valuable assets. It is you. 

Just like large companies invest in creating and protecting their 

brand, it is important for you to do this as well. It doesn’t matter 

whether you work alone, within a corporation or consult with 

others; you make an impression on the world and it affects your 

business and reputation. To ensure you are productively building 

your brand, here are some ideas to help you: 

Be Memorable - Don’t be like everyone else. Find a way to help you stand out 

amongst the crowd. A way to do this is to conduct a self-audit. During this 

audit list your strengths. Remind yourself of your strengths. For example, I am 

known for my shoe collection and my love of pink. This means my wardrobe; 

accessories, stationery and other items I use all reflect this. My thank 

you notes are pink with a stiletto illustration on the front and my contact 

details on the back. What can you do to make you memorable? 

Reflect Your Personality - Make a list of words people use to describe 

you. Using this list, choose the words that feel best for you. Once you 

know how to describe your personality, you can use these words and 

“feel” in everything you create for yourself i.e. website, business cards 

and one page biography. 

Use Colour - Choose one or two colours that demonstrate your personality. 

Pink is my colour; this colour is represented in all aspects of my business, home, 

wardrobe and accessories. Many clients make comments on my pink briefcase, 

hot pink jackets and other items I use in my work. This is part of my signature. 

I use this colour in all aspects of my handouts, books, folders, and handbag - 

any place that is visible to the world. Kirstin Carey, an American speaker, is 

known for her love of orange. Whenever you meet Kirstin you can be guaranteed 

she is in an orange outfit. 

Keep It Consistent - Use your personality words in all marketing materials 

you develop. If you select a colour to represent you, use that in 

everything you do. If it is a symbol or character use that. Roberta 

Perry, a public relations expert, wears the funkiest glasses 

and recently I saw an ad for her company 10-16 featuring her 

glasses - very clever! 

Develop an Area of Expertise - Be known for something. Become 

the specialist in your area. Be the person people ask questions; 

be quoted as the expert in articles, newspapers. 

Be the ‘go to’ person for that area of expertise. I am known for 

my speciality in productivity and networking. What are you known for? 

Have an Interesting Business Card - Be different. Keep the standard size but 

ensure the paper stock, colours or font are different to everyone else. Even if 

your company provides you with a business card you may like to get an additional 

one for your life and work outside the office. 



ProfessionallyFIT 

Learn to Network - This skill is essential if you want to build 

your personal brand and build your business. People need to 

meet you and know you. If you struggle with this skill you 

could some read some excellent (of mine… he he) “Network or 

Perish” or “Strategic Networking”. 

You are your brand; decide what message you want the world to 

know about you. You invest so much time and energy in keeping 

fit, what about focussing on your brand. What do you want 

people to remember about you? 

Have a Saying or Phrase - Winston Marsh, an Australian 

speaker, is known for always saying “I am f-a-n-t-a-s-t-I-c.” 

Every time he speaks with someone or signs off a letter he uses 

this phrase. I always say ‘G’Day’ - the Aussie hello. What 

phrase makes you memorable? 

Create Stickers with Your Contact Details - Use these stickers 

on all physical mail, books, sample products or anything you 

send out. This will allow people to contact you at any time. 

Establish an Email Signature - Using tools like Microsoft 

Outlook, you can establish a unique signature that is attached 

to all outgoing emails. You could include a quote or a sentence 

about your business. Use colours, bold font and include your 

name and contact information. 

Send Thank-you Cards - Send handwritten cards to people to 

thank them for doing business with you, good service, referrals 

or just because. I use pink envelopes so they are also reflective 

of my personality and consistent with my brand. A colored envelope 

also stands out amongst all the white envelopes people 

receive on a daily basis. 

Send Client Thank-you gifts - When you work with someone 

for the first time you may like to send them a thank you gift for 

their business. For some of my female clients, I send flowers 

and ensure they are delivered the day after my presentation 

with the client. This is a reminder for them that I appreciated 

their business and is something many clients comment on 

many years after the event. 

Join Associations - Find a professional or industry body, become 

actively involved and join the committee. Commit to attending 

the meetings, get to know other members and provide 

lucky door prizes to increase your business profile. 

Get a Professional Headshot - Build a selection of photos (in 

electronic form also) that can be sent to anyone interested 

in working with you. These will be useful for your website, 

business cards and one page biography. Any successful businessperson 

must have a good headshot. Tip: Keep it current; I 

don’t know how many speakers in my industry I have met with 

headshots that are fifteen plus years old… when they still had 

hair! Keep it up to date. 

Neen James is an International Productivity Expert. By looking at how people 

spend their time and energy, and where they focus their attention, Neen helps 

people to rocket-charge their productivity and performance. A dynamic 

speaker, author and corporate trainer, Neen demonstrates how boosting your 

productivity can help you achieve amazing things. With her unique voice, sense 

of fun and uncommon common sense, Neen delivers a powerful lesson in 

productivity. Contact her at njames@phillyfitmagazine.com. 

Tony Robinson 

Fitness Consultant 

“Never give up even though 

things seem or feel too 

hard to achieve...” 

... Is the motto of Tony Robinson, fitness 

consultant. He is a CPT through several 

accredited sanctioning organizations. 

His unique approach to weight management/ fitness 

training and his work with people rehabilitating from 

injuries has made him head and shoulders above his 

peers. The combination of Core/Functional training 

/Pilates /Sports/ Martial arts & Track and Field makes 

him perfect for what ever your goals maybe. He’s a 

trainer for everyone. Give him a try. 

He has experience working with: 

l young children to senior citizens 

l Pre-natal & Post natal woman 

l Experience with Amateur / Collegiate / 

National and Olympic caliber athletes 

l Has worked with people who have had 

numerous health conditions and helped 

them regain a good quality of life again 

Locations: 

Center Club, New Hope Fitness, Pilates Center, 

Center Club Sport and Spine, Cornerstone 

Academy House 

Contact Information: 

Tony Robinson 

Fitness Consultant 

ISSA/NFPT/ISKA/NASM 

215-498-4120 

www.myfitnessisfun.com 

M 



Choosing 

your 

CANINE 

FurryFriendsFIT 

Companion 

any people acquire new 

canine family members 

around the holidays. 

It’s always best to first 

think through the decision 

of what type of pet would best fit into 

your family. Acquiring a dog is a lifetime 

commitment, as it may live to be twelve 

years old or more. Many a dog acquired 

on impulse winds up in rescue through 

no fault of its own. Of course, when we 

make a commitment to train, socialize, 

exercise, and care for a dog, our lives can 

take a wonderful change for the better. 

Are you thinking of giving a pup to a 

friend or relative for the holidays? 

Before giving someone a pet for a gift, 

please be sure that they want to receive it. 

Although a dog can be a great addition 

to a family and make it complete — not 

to mention fun — it requires a lot of time 

and effort. Also, it’s generally not best to 

acquire a new dog during the frenzy of the 

holidays, as we usually won’t have enough 

time to devote to it then. The noise and 

commotion during the holidays can be 

very frightening to a new canine family 

member. It’s better to physically obtain 

your pup right after the festivities end. 

If giving a pup as a gift, remember that it’s 

generally best for people to choose their 

own pup. You can always give a home- 

made “doggie gift certificate” for the 

holiday marking the event and the actual 

pup can be selected at a later date. 

We all see pictures of adorable dogs on 

television and elsewhere. But when we are 

choosing the pup that we’ll live with, it’s 

best to research the breeds in which we’re 

interested. Even though the border collie 

in the movie Babe is extremely intelligent 

and cute, it may not be the best choice for 

your home. In choosing a pup, it’s best 

to first consider your lifestyle as well as 

the dog’s needs. Border collies are bred to 

work for hours on end and generally won’t 

be happy as couch potatoes. 

Are you sedentary or very active? How 

much time do you have to devote to a 

pup? How much room do you have for a 

dog? Do you have children or other pets? 

These are just some of the matters to 

consider before obtaining a dog. 

Before acquiring a dog, it’s important to 

consider the dog’s needs as well as our 

own. Remember: if we fail to meet a 

dog’s needs, it will find ways to meet them 

itself, which may mean some destructive 

behaviors. Although each dog is an 

individual, there are general principles 

that govern the various breeds. Under the 

American Kennel Club, there are seven 

different groups of dogs. Even if you 

by Debbie DeSantis, CPDT, 

Certified Pet Dog Trainer 

and Behavior Consultant 

are thinking of getting a mixed breed — 

which can be a great choice — consider 

the characteristics of the breeds of which 

the mix is composed. 

The herding breeds usually have a high 

work ethic and need a job to do and a 

sufficient amount of exercise in order to 

not become destructive. Border collies, 

German shepherds, pembroke welsh 

corgis, rough collies (like Lassie), and 

shelties are some of the more popular 

examples. Some have a very high herding 

drive that must be properly channeled, or 

they will herd your children, your guests 

— and you. 

Dogs in the working group have moderateto-high 

exercise needs and also need a 

job to perform in order to be balanced 

family members. Some popular examples 

include rottweilers, dobermans, akitas, 

and mastiffs. These are powerful dogs 

that require a firm but fair leader who will 

train them consistently using 

positive methods. 




Terriers are generally very high energy 

dogs with a high prey drive, and they may 

love to dig in your yard, as many were 

bred to chase vermin underground. Jack 

(Parson) Russell terriers (like Wishbone or 

Eddie from Frasier), cairn terriers (think 

“Toto”), westies, and Scottish terriers 

are some examples. Dogs from the toy 

group generally don’t have high exercise 

needs and are content to sit on your lap 

being adored. Popular examples include 

Maltese, shih tzus, yorkies, and pugs. 

Hounds were bred to track and hunt. 

Beagles, bassett hounds, greyhounds, and 

Afghan hounds are some examples. 

Dogs from the sporting group were 

bred to hunt and also won’t generally 

be content just lying around the house 

without exercise. These include labrador, 

golden, Chesapeake bay, and flat-coated 

retrievers. Dogs from the nonsporting 

group had varied functions; some 

examples are dalmations, chows, Boston 

terriers, and lhasa apsos. 

All dogs require training, socialization, 

and exercise to be canine good citizens; 

however, because of their need to perform 

some type of work, some of the working 

and herding breeds, as well as some 

terriers, may not be the best choices for 

first-time dog owners. Please carefully 

Jennifer F. Johnson, V.M.D. 

Gerald B. Latterner, V.M.D. 

David A. Warner, D.V.M. 

research the breed you may want before 

you make a final decision. Read and meet 

representative examples of the breed and 

talk to individuals who are knowledgeable 

about the breed. 

In order to have a happy relationship with 

our canine companions, it is important 

to also consider our needs as well as the 

dog’s. We must examine our activity level 

and time to devote to a dog. 

All dogs require regular attention, 

exercise, grooming, training, and 

socialization. Before obtaining a pup, 

we also need to consider the expenses 

that having a dog entails such as for: 

grooming, training, veterinary care 

bills, boarding, food, bedding, fencing, 

and crates. 

We should also take into account whether 

all family members want the dog, as well 

as children and other pets we have. 

It’s best for children to be old enough to 

understand and respect the dog as a living 

creature and to treat it with kindness, 

and very young children under at least 

six years old may not see the dog as a 

living creature but as a toy or playmate. 

Before acquiring a new dog, also consider 

whether the other pets in your family are 

socialized and, given a sufficient time, 

will adjust. 

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our website at www.propetnanny.com 

Another important consideration is where 

to acquire your dog. If you are acquiring 

a purebred puppy, purchase it only from 

a good, knowledgeable breeder who 

breeds only to improve the breed, not for 

profit. It’s important to see the parents of 

your pup, so that you can have some idea 

about how your pup will mature. Also, 

it’s important to view the cleanliness of 

the facility. Good breeders will often 

ask you as many questions about your 

lifestyle and needs as you will ask them. 

Beware of purchasing from mass breeding 

facilities or shops that sell dogs from 

those facilities, as they may have dogs 

with genetic and behavioral problems. 

Good breeders do not sell to such 

establishments, as they want to know that 

their pups are going to good, appropriate 

homes. You can also adopt great dogs of 

pure and mixed breeds of all ages through 

animal shelters and rescue organizations. 

A puppy may not meet your needs 

because of the housebreaking and other 

preliminary training required, whereas 

a mature dog may have already been 

housebroken and be more calm. Another 

benefit of adopting an adult dog is that 

you can see the final product. If you’re 

not sure how to choose the specific 

dog for you, a good breeder or rescue 

organization may help. Breeders who care 

will place a dog only with a family that 

they believe to be appropriate, and good 

rescue organizations will also try to find 

the right home for their dogs. You can 

even have a dog trainer help make your 

selection. If you do your research before 

you bring home your next canine family 

member, both you and your pup will have 

many happy years together! 

Debbie 

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Debbie DeSantis, CPDT, of 

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in dog rescue. Additionally, she writes a column 

about dog training and behavior called “Dog Talk” 

for The News of Delaware County. She can be 

reached at (610) 344-7799, liondogs4@yahoo. 

com. Her website is www.topdogtraining.org. 



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SThe concept of physical therapy is new 

to animals and has evolved rapidly over 

the past few years into its own specialty. 

In the veterinary medical world, just as 

in human medicine, there are many surgical 

procedures and health conditions 

that require extensive physical therapy 

for complete recovery. Physical therapy 

is often indicated after surgery, injury, or 

disability and is an essential part of the 

recovery process. The goal of physical 

therapy and rehabilitation is to return 

the affected part and the animal to full 

function. 

Physical Therapy for 

Physical rehabilitation in the veterinary 

field works much the same as it does 

in human medicine. Just as in human 

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surgery are guided by a trained rehab 

professional. While still a relatively 

new concept in veterinary medicine, 

the field is growing exponentially based 

on its real world efficacy. Veterinary 

surgeons and doctors alike are seeing 

first hand the impact comprehensive 

physical rehabilitation is making on the 

recovery of their patients and integrating 

it into their treatment care protocols. 

While the animal rehabilitation field 

is growing quickly, there are still 

many owners and veterinarians alike 

who are new to the concept and have 

skepticism as to the necessity of its 

role in post-operative animal care. 

After all, one must remember that 

for years the standard of care has not 

included physical 

rehabilitation, and 

animals have been 

left to recover on 

their own. 

ANIM 

Rehabilitation 

can reduce the 

incidence of 

post surgical 

complications 

that can be seen 

with orthopedic 

procedures, such 

as quadriceps 

contracture in 

young puppy 

following a 

fracture repair. 

Rehabilitation can 

reduce the time to 

full recovery and 

result in improved 

recovery as well. 

In dogs that 

tear a cruciate 

ligament due to 

degenerative arthritic changes in the 

knee, nearly seventy five percent will 

tear the other ligament in two years or 

less. It is important to achieve the best 

possible recovery from the first surgery 

in terms of both providing a stable leg 

as soon as possible so as not to stress 

the opposite knee, but also to provide a 

strong leg to stand on should the second 

knee need surgery at a future date. 

Managing inflammation and pain are 

a large part of rehabilitation as well. A 

little bit of inflammation is necessary 

for the healing process, but uncontrolled 

pain and inflammation will lead to limb 

disuse and scar tissue formation. When 

we restrict the activity of our animals 

to facilitate a healing process, such as 

a fracture repair, there are detrimental 

effects on muscle and bone mass, 

cartilage health, tendon and ligament 

flexibility and strength. Rehabilitation 

can help prevent some of these effects 

and improve the end result of the 

surgical procedure. 

Rehabilitation can help a dog re-educate 

neural pathways after disc surgery and 

improve neurological function. Animals 

unable to stand can benefit from 

neuromuscular electrical stimulation of 

their muscles to prevent severe muscle 

atrophy. If you have an older dog that 

is down for weeks due to an injury, the 

combination of arthritic pain, muscle 

wasting and injury are tremendous 

hurdles to overcome so as to be able to 

rise and walk again. Animals can often 

exercise in water to a greater degree 

than they could on land, thus building 

muscle, endurance and keeping the 

joints mobile. 

What if your dog was not a candidate 

for surgery? Rehabilitation may improve 

the quality of life and function in these 



ALS 

By Neil Simon 

patients as well. Nearly 30-40% of all 

cats and 50-60% of all dogs will develop 

arthritis at some point in their lives. 

The tools of rehabilitation can improve 

existing function in these animals and 

reduce the need for medication in some 

cases. In most cases, rehabilitation 

therapy can prolong the functional time 

of an arthritic animal. 

There are also many debilitating 

conditions seen in dogs that cannot be 

managed with medication alone. The 

degenerative myelopathy of German 

shepherd dogs is an example. In some 

of these cases, the progression of the 

disease can be slowed with a program 

of physical activity as well as diet and 

supplement management. In a study 

evaluating physical rehabilitation in dogs 

with degenerative myelopathy found 

that the median survival time was twice 

as long in patients receiving a moderate 

amount of therapy as it was in those 

receiving no therapy. Patients receiving 

intense physical rehabilitation had a 

fourfold increase in median survival 

time compared to those receiving no 

therapy. Some animals need assistance 

with walking or need to have an area 

of the body protected or supported. 

Rehabilitation specialists can fit your pet 

Marisa J. Scully 

Certified Canine Training 

and Behavior Specialist 

 

with slings, splints, carts or protective 

boots as needed. 

Pet obesity has been an epidemic for 

sometime now in the United States. 

While not every dog is climbing the 

A-frame in an agility competition, even 

the most docile couch-ridden pup can 

benefit from weight loss. Sometimes 

weight management must be addressed 

before a surgery can even take place. In 

other cases weight reduction is needed 

in order to reduce the chances of joint 

injury. Controlled exercise programs 

can help in these cases. Working dogs 

(such as service dogs or police dogs) have 

had a tremendous amount of time and 

money invested into their training and 

often have higher physical demands on 

their bodies than the average companion 

animal. It is often crucial in these 

situations that the dog return to the full 

range of activities or face retirement. 

And as more and 

more people are 

now participating 

in sports-related 

activities with 

their dogs, we 

are seeing more 

injuries as well as 

a greater need for 

conditioning in 

these animals. 

While it may not 

 

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yet be a term known in every household, 

physical rehabilitation for animals is 

quickly becoming a recognized and 

respected specialty that is being integrated 

into the standard practice of veterinary 

medicine. Animal physical therapy, just 

as in human medicine, is quickly being 

considered a necessary part of patient 

recovery, not just a luxury. As more and 

more clients find the benefits and rewards 

of animal rehabilitation, it will continue 

to grow and become a standard part of 

veterinary care. 

Bucks Animal Rehabilitation Center (B.A.R.C.), 

located in Warrington, PA, is a full-service 

rehabilitation center offering hydrotherapy 

(underwater treadmill), therapeutic ultrasound, 

neuromuscular electrical stimulation, pulsed 

signal therapy, among other treatments. B.A.R.C. 

is located within the Bucks County Vets emergency 

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PA, 18976. Patients are accepted by referral from 

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MedicallyFIT 

RABIES 

Descriptions of rabies go back 

thousands of years, as rabies has 

classically been one of the most 

feared infections of all time. 

It is caused by a rhabdovirus which is 

relatively unstable in the environment, 

requiring fresh contact with mucous 

membranes to establish infection. In most 

cases, disease is transmitted via bite wound. 

COURSE OF THE DISEASE 

Virus present in the infected animal’s saliva 

enters the victim’s tissues during the bite. 

The virus attaches to the local muscle cells 

for a couple of days before penetrating to 

local nerves and beginning its slow ascent to 

the brain. Once within nervous tissue, the 

virus is not accessible to the immune system 

and may safely proceed, though the journey 

is slow taking up to one year (average time 

between bite and detectable virus in the 

brain is 20-30 days). Virus ultimately reaches 

the brain and in two to three days more is 

evident in all body secretions including the 

saliva. At this point, the disease becomes 

transmissible and symptoms begin. 

PRODROMAL STAGE 

(The first 1 and 1/2 days after symptoms 

have started) - A change in personality is 

noted. Friendly animals become shy etc. The 

larynx begins to spasm and a voice change 

may be noted (especially true in rabid cattle). 

EXCITIVE STAGE 

(Next 2-3 days) Classically, this would be 

the “mad dog” stage. The animal has no fear 

and suffers from hallucinations. The larynx 

is paralyzed resulting in an inability to 

swallow thus drooling and “foaming at the 

mouth” result. 

PARALYTIC OR DUMB STAGE 

(Next 2 days) Weakness/paralysis sets 

in. The animal dies when the intercostal 

muscles (which control breathing) are 

50I PhillyFIT 

By Lawrence A. Rebbecchi Jr., VMD 

paralyzed. It is from animals in this stage 

where most human exposure occurs. There 

is no treatment for animals or humans once 

clinical signs appear. 

Once the virus has been released to body 

secretions, it is again accessible to the 

immune system; however, the patient 

dies before an adequate immune response 

is mounted. 

TRANSMISSION 

EPIZOOTIOLOGY 

The reservoir for this virus consists of 

wildlife species. Humans and domestic 

animals are not generally exposed unless 

conditions promoting contact with wildlife 

occur. In California, the chief reservoir 

species for rabies is the skunk. In other areas 

raccoons, bats, and foxes are also important. 

Rodents and birds are considered resistant. 

Transmission is usually achieved via bite 

wound; however, humans have been infected 

by inhaling aerosolized bat urine while 

visiting bat-infested caves. Recently, 

a human was infected via corneal transplant 

from a deceased wildlife ranger. Not every 

bite wound from a rabid animal is infectious. 

Whether or not infection sets in depends on 

the number of viral particles entering the 

wound (how much saliva contacted 

the victim, whether the bite was through 

clothing etc.) 

THE LAW REGARDING 

ANIMAL BITES IN OUR AREA 

If the biting animal has been legally 

vaccinated against rabies, only routine first 

aid may be necessary; bacterial infection 

of the wound may still be possible. If the 

animal has not been currently vaccinated, it 

must be confined for ten days at the owner’s 

expense for observation and then vaccinated 

at the end of that period. 

The purpose of the ten day period is to 


determine if rabies virus could have been in 

the animal’s saliva at the time of the bite. 

An animal infected with rabies and shedding 

virus will certainly be dead within ten days. 

If the biting animal is known to have been 

exposed to wildlife, the situation is different. 

A vaccinated animal must be re-vaccinated 

within forty eight hours and confined for 

observation for thirty days. Unvaccinated 

animals must either be confined for six 

months or be euthanized and tested for 

rabies. All bites that break the skin are 

reportable to the health department. All dogs 

must be vaccinated against rabies. Wildlife/ 

pet incidents leading to bites on the pet are 

of no concern to public health officials as 

long as no humans have been bitten. 

LAWS REGARDING BITING DOGS AND 

RABIES VACCINATIONS ARE HIGHLY 

REGIONAL. CHECK WITH YOUR LOCAL 

ANIMAL REGULATION DEPARTMENT 

OR VETERINARIAN TO FIND OUT 

WHAT YOU NEED TO KNOW. 

IF YOU ARE EXPOSED 

A fresh bite wound should be washed out 

with water quickly as this may wash out viral 

particles. The time it takes for the virus to 

reach the brain depends on the amount of 

virus present in addition to the proximity of 

the wound to the head. 

If possible, the head of the biting animal is 

submitted to the health department 

for fluorescent antibody testing for the 

rabies virus. 

This process takes a matter of hours so that 

any bite victims can know right away if they 

will require rabies treatment. If the biting 

animal is a pet, its vaccination status should 

be confirmed as soon as possible.

Hyperimmune (antibody rich) serum is flushed into the wound in 

hope of inactivating the virus before it may penetrate to the nerves. 

The patient receives an injection daily for fourteen days of rabies 

vaccine. In this way, when the virus comes out in secretions, a strong 

immune response is waiting to put down the infection. 

ANYONE PURSUING A CAREER 

WITH ANIMALS SHOULD CONSIDER 

VACCINATION AGAINST RABIES. 

QUARANTINES WHEN TRAVELING TO ISLANDS 

Great Britain, Hawaii, and several other island areas have successfully 

eradicated rabies from their territory. These places are EXTREMELY 

cautious about allowing potential carriers of rabies in. Because of the 

long incubation period of rabies, a very long quarantine is needed; 

however, this must be balanced by the expense associated with 

quarantine and an owner’s reluctance to be separated from his or 

her pet. In Hawaii, the quarantine period is 120 days in a facility on 

Oahu; however, recently an alternative procedure has been delineated 

by the local Hawaiian government. For listings of what each state 

requires for entry, the USDA has prepared a web site with the most 

recent regulations att: http//www.aphis.usda.gov:80/vs/sregs. 

For travel to another country it is best to check with that 

country’s consulate. 

FELINE VACCINATION FOR RABIES 

Many cat owners are under the impression that indoor cats need not 

be vaccinated against rabies. It is important to recognize 1) that there 

is reasonable potential for wildlife exposure within the household 

(bats or invading raccoons, etc.) and 2) that there is the legal 

liability should an unvaccinated animal bite a person. The American 

Association of Feline Practitioners considers rabies vaccination to be 

necessary for ALL CATS and this is our advice as well. Further, local 

legal requirements in many areas may require rabies vaccination for 

all cats. Rabies vaccine for cats should be given in the right rear leg as 

low on the leg as possible. 

Lawrence A. Rebbecchi Jr., VMD owns and operates 

Philadelphia Animal Hospital on 65th and Lindbergh Blvd 

in Southwest Philadelphia. He is a graduate of Texas A&M 

University and received his veterinary degree from The 

University of Pennsylvania in 1990. Please contact him @ 

Lawrence@PhillyFIT.com 

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DISC 

DECOMPRESSION 

THERAPY 

A Highly Successful, 

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Disabling Low Back, Neck and 

Radiating Arm and Leg Pain. 

If you are one of the millions of Americans who suffer 

from lower back or neck pain, you know how debilitating 

it can be. Burning, shooting nerve pains and muscles in 

constant spasm make even the simplest movement an 

ordeal. Often, just finding a comfortable position is virtually 

impossible. 

Traditional treatment starts with medication and bed 

rest and ends with the prospect of surgery – a painful, 

expensive, frightening experience. Treatments such as 

acupuncture, epidural injections, hot/cold therapy, massage 

and other "therapeutic" techniques may offer limited 

relief. 

Considerable research has produced a relatively 

new therapy that is upwards of 80% effective in treating 

intervertebral disc problems. This treatment, known as 

Decompression Therapy, has opened the floodgates of 

new patients to Tri County Pain Management and 

Precision Pain Management Centers. 

Decompression Therapy is a traction-based procedure 

that relieves pain associated with disc herniation, degenerative 

discs, posterior facet and compression-related 

syndromes. It also enhances the healing process and 

renders quick, effective and amazing pain relief that 

enables most patients to return to a more active lifestyle! 

It is an FDA-cleared procedure, and most insurances cover 

traction therapy. 

Decompression occurs as a result of an improved 

understanding of how to reliably cause the spine to 

"unload". The vertebral separation causes a vacuum or a 

centripetal force in the disc, which results in a "negative 

systolic pressure". This "vacuum effect" helps in the 

retraction (pulling in) of the extruded disc material. 

When the disc retracts it can stop putting pressure on the 

spinal nerve or spinal cord. Thus the term "Decompression." 

Once the nerve is decompressed, 80% of patients will 

notice a decrease in arm/leg pain. 

Someone who has previously not found relief through 

other treatments is a perfect candidate for this treatment. 

Decompression Therapy may also be useful in determining 

the overall prognosis of passive care and expediting 

the phase-in of rehab protocols. Clinical findings suggest 

Decompression will create a relatively quick initial 

response. Patients who will do well tend to feel a sense 

of relief (which can be direct pain cessation or a centralization 

of pain and/or reduction to an ache or stiffness) 

within six sessions. Full relief, if attainable through this 

passive treatment, will usually be in as soon as a few 

weeks. (Occasionally a "stubborn" pain syndrome may 

continue to improve slowly over 15 sessions, though this 

is not the norm.) Often, patients wl be treated in 4-6 

sessions and notice enough relief to allow active rehab to 

begin. Their Decompression may continue (pre- or postrehab 

depending on the methods chosen) for 4-6 further 

sessions before discontinuing or reducing the frequency. 

Typical frequency is 3-5 times per week. The extent and 

seriousness of the symptoms will determine if more than 

3 sessions per week should be used. Treatments only 

take about 25-30 minutes, and again, most insurance 

companies cover them. 

For more information on how you can benefit from 

the Decompression Therapy System (DTS), call Tri 

County Pain Management Center 215-957-5400 or the 

Precision Pain Management Center at 215-657-9393. 

X 56 I PhillyFIT I I X X 

November/December January/February I • 215-396-0268 • I • www.phillyfitmagazine.com 

• www.phillyfit.com 


The “OFF Season” 

PhysicallyFIT 

Each issue, PhillyFIT Magazine, looks at 

the local triathlon and multisport scene 

to give you the best advice on what 

is out there and where to go. I am 

going to do my best to fill Steve Brown’s 

shoes and at the same time, add a 

little tweak. 

Exactly what is “OFF SEASON”? Does it 

mean your season is over? Does it mean 

you start all over? Does it mean you 

turn off your exercise until it gets warmer and 

lighter outside? 

The answer is “No” to all of the 

aforementioned. Off season is just an interim 

time between competitions and/or harder 

longer weekend warrior workouts. It is a 

great time to “cross train.” By definition with 

Wikipedia – the Free Encyclopedia: “Crosstraining 

is also known as conditioning. 

It refers to training in different ways to 

improve overall performance.” 

Off season and cross training is a time to rest 

injuries or nagging body parts. It is a time to 

focus on sport areas that are weaker. It is a 

time to work on your core. 

Where to start? 

How did you do and what did you do the 

last six months or so? Were you a runner, 

triathlete, duathlete, tennis player, golfer or 

weekend participant? In any and all cases, 

now is the time to work on general body 

strengthening of the core and large muscle 

areas. The weather outside may be colder and 

wetter for you to participate as much for the 

next three to four months. Indoors offers a lot 

of core and strength work. Yoga and Pilates 

are two excellent programs that most people 

find harder than they thought once they try. 

I am a yoga person more so than a Pilate’s 

person. I have tried Pilates and like it, but yoga 

feels more “sport” oriented to me. I would 

suggest you try both and find the one for you. 

Yoga is hard, but it strengthens your core and 

muscles and it is outstanding for flexibility and 

stability. All of those components from yoga 

and or Pilates will give your next “on season” a 

more balanced powerful start. 

Recover is Key 

Let your body and mind rest and recover from 

weeks of exercise. The body adapts to stress 

and as your season progressed, so did the times 

and results. A normal amount of exercise 

will maintain your current fitness level. Back 

off for 4-6 weeks to give your body a fresh 

reawakening. When you start to increase 

workouts and mileage for the next season, 

you Exactly what is “OFF SEASON”? Does 

it mean your season is over? Does it mean 

you start all over? Does it mean you turn off 

your exercise until it gets warmer and lighter 

outside? 

Progression 

You need time to recover to progress to your 

next level. You need to “overload” – exercising 

above a target zone. This can be done during 

your off season and with good results as you 

can rest between sessions. During regular 

season, you may not get as much time to 

rest in between. You should not feel 

exhaustion during your off season - rather 

you should get antsy to get back outside by 

January or February. 

Adaptation 

You have adapted your body to a sport or 

activity. It will not forget what to do with 

a few weeks of rest. Now is time to add 

something new to enhance your training. 

More weights? Heavier weights? Indoor 

cycling? Master swimming? Whatever it may 

be, now is the time to add it. Many times, 

one will get sore from something new. TO 

BE SORE IS GOOD, as it shows you are 

working new or more muscles and the end 

result will be power and strength. Your local 

bike shops have a lot of winter indoor cycling 

programs: Human Zoom, Cadence and 

Breakaway Fitness are excellent resources. 

Join a gym for winter weight training. 

Hire a personal trainer who can take you to 

the next level. 

Fun! 

Do something fun that encourages play. 

We forget so often how to be a five year old 


running free at recess. I plan on visiting family 

in Maine and entering a toboggan race. It is 

held in Camden Me every February and is 

even written up in Sports Illustrated. Do I 

know anything about toboggan racing? No! 

All I know is sledding, in the old days, down 

long hills at Valley Forge Park and hoping 

not to hit others as the snow flew into my 

eyes. This experience should be a blast. It will 

be fun, challenging, competition, effort and 

refreshing to do something I am not good at. 

So there goes it... 

”Off season” is a time for fun and relaxing 

workouts with the intention to improve and 

start strong in the spring for your next season. 

It is a time to cross train, do something new, 

go a little harder with weights but at the same 

time relax and rest the body and soul. 

As for me, at my last writing I mentioned 

how I was a bit tired and did not do a half 

Ironman so as to train smart and be ready for 

two major races. ‘Walk your talk.’ I did and it 

paid off. I won my age group at Long Course 

Duathlon Nationals and then three weeks 

later took a bronze medal at Long Course 

Duathlon Worlds. 

What is my mantra? 

Moment! 

Enjoy your next two months, live and play 

the moment, and refresh your spirit. Next 

article I will see what we need to do for some 

“mental training” as well as stepping up to a 

sharpening phase. 

Annie Mitchell is a 

Philadelphia age group tri/ 

duathlete. Mitchell runs the 

spin program and does 

personal training at The 

Aquatic and Fitness Center 

in Bala Cynwyd. Annie has 

competed from local to 

world level and is currently 

ranked 3rd in the nation 

and world 50-54 age 

group duathlete. She can 

be reached at amitchell@ 

phillyfitmagazine.com. 


FOR THE ENTIRE FAMILY, GROUP MEETINGS, RETREATS, WEDDINGS. 

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WEEKLY OR WEEKEND RENTALS. 

BOTH PROPERTIES ARE ALSO FOR SALE. 

4816 FIFTH AVENUE, AVALON 

For Sale: $13,000,000 

For Rent: $4,500 to $18,000 per week 

This home is one of a kind having approximately 10,000 

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10 full plus 3 half baths, elevator, heated swimming 

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system, category V telephone computer wiring, built-in cabinets, 

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entryway and so much more. 

167 Long Beach Boulevard 

Loveladies, NJ 

Sale Price: $18,000,000.00 

For Rent: $4,500 to $18,000 per week 

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This 3 story oceanfront home is situated on 2 lots with 3 

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AMERICAN EAGLE REALTY INC., REALTOR 

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FemininelyFIT 

an 

Ancient 

made 

ART 

MODERN 

From a spiritual way of life to an energetic and toning work out 

Belly Dancing 

By Donna the Belly Dancer 

Belly dancing is one of the 

oldest (if not the oldest) dance 

forms. Its exotic movements 

and graceful gestures have been 

passed down through the ages adding 

more refinement and embellishment 

with the passing years. It originated 

in Egypt, North Africa, Lebanon 

and Turkey. It was a dance done by 

women for women. History shows 

evidence of Egyptian tomb paintings 

as far back as the fourteenth century 

BC whose callisthenic positions depict 

that of belly dancing movements. 

Today, belly dancing is used for both 

an exotic dance form and exercise. In 

recent years belly dancing has become 

a popular fitness trend across America. 

This once foreign dance is now used 

for weight loss, toning and fitness. 

Belly dancing gives the mind and body 

definition with a complete workout. 

The movements require mental focus 

to keep your balance and to coordinate 

the steps into a pattern. Belly dancing 

is also uniquely designed for the female 

body with isolation movements of the 

abs, hips, legs, chest and arms. The 

best characteristics of the dance are 

its smooth, flowing, complex and 

sensual movements intermixed with 

fast vibrations and shimmy type 

movements. The music sets the pace for 

how energetic the dance and work out 

will be. 

Dancing burns as many calories as 

walking, swimming or most aerobic 

activity. It is great for posture, balance 

and stamina increase. Dancing will 

also improve muscle tone and strength. 

Isolation of parts such as the stomach, 

legs, hips and chest requires a great 

deal of muscle control. The more 

control you have over a muscle the 

better chance you have of properly 

toning and strengthening them to 

your desired shape. Belly dancing’s 

weight loss benefits can vary depending 

on the length and intensity of the 

workout. Most low impact classes can 

burn between 288-306 calories (for 

a person weighing 140-150lbs) and 

347-369 calories (for a person weighing 

170-180lbs). A faster paced dance class 

focusing on more shimmy and bouncy 

movements would burn 416-442 calories 

(for a person weighing 140-150lbs) and 

501-533 calories (for a person weighing 

170-180lbs). Many women are looking 

to liven up their work out routine with 



dancing, which not only helps your body 

look and feel great, but teaches you an 

art form that has been handed down and 

respected over centuries. 

Belly dancing is also a great workout 

for pregnant women. As with any 

physical exercise when you are pregnant, 

you should always consult your doctor 

first before beginning classes. 

In ancient times belly dancing was 

used both for fertility and help with 

the birthing process as it uses many of 

the muscles necessary for giving birth. 

Your lower abdomen muscles, thighs 

and pelvic muscles are all strengthened 

and taught to be controlled. With 

your doctors permission, belly dancing 

can help to alleviate back pain, muscle 

cramps and even joint pain. Belly 

dancing is mostly low impact and 

concentrates on strengthening muscles 

in the torso, which is a necessity in 

pregnancy and the birthing process. 

Today in America belly dancing is a 

conglomeration of many styles of dance 

- not just Middle Eastern or Oriental 

styles. The dance has even expanded to 

include both female and male genders. 

Despite great regional variations and 

the different styles of rhythms and 

instruments used, there is usually a great 

emphasis on percussion. Whether it is 

for fitness, spiritual health or to learn a 

timeless dance, belly dancing is one of 

the best exercises with an exciting and 

sensual twist. 

There are many dancers across 

America and in the local Philadelphia 

area that are skilled in the various 

styles of belly dance consisting but not 

limited to: Turkish, Egyptian, Lebanese, 

Persian, Tribal, Fusion and American 

Cabaret. Lessons can be given in 

class form, private and/or workshops. 

Teachers will shape the instructions to 

match the skills and motivation of the 

student(s) or class. To find belly dancing 

classes suitable for your style or for more 

information about belly dancing, try 

searching 

www.shira.net 

www.thehipcircle.com 

www.bellydance.org 

www.bhuz.com 

You can also contact your local gym or dance studio to 

see if classes are available. 

Many belly dancers are now contributing their talent 

to Shake for the Cure. I recently hosted and performed 

at a breast cancer benefit on October 28, 2007 to raise 

money for the Susan G. Komen foundation. Other 

premier dancers such as Shelley, Suffiyah, Mirjana 

and the troupe Mirage (featuring Zareen, Alima and 

Lorelei) were kind enough to donate their time as well 

as their money to help this great cause. The benefit was 

held at Casablanca Restaurant in Warrington, owned by 

Sam and Adam Ashoush, and offered a full Moroccan 

buffet as well as live entertainment and door prizes. 

The entire buffet was prepared to perfection and 

included such authentic dishes 

as hummus, Moroccan salad, 

lemon chicken, lamb and beef 

kabobs, lentil and baklava. 

The benefit was a great success 

and will now be an annual 

fund raising event held on the 

last Sunday of every October. 

Special thanks to all who 

contributed their time and 

expenses to this worthy cause. 

Happy Dancing!! 

Donna 

Belly Dancer Donna has 

been a professional 

belly dancer for eight 

years in the tri-state area 

and appears regularly at 

Casablanca Restaurant 

and Little Marakesh 

Restaurant. She has 

been teaching belly 

dancing for five years, 

and currently holds 

classes at LA Fitness in 

Bensalem and Oxford 

Valley. She learned the 

Turkish style of dance 

from her grandmother, 

Caraina, and later 

learned the Egyptian 

style from Lina Miller 

(who also appears at 

Casablanca). She has 

completed various 

workshops from such 

renowned performers 

as Sahra Saeeda, Jillina 

and many others. 

 

 

 

 

 

FemininelyFIT 

Sophia 

Shelley 

 



calendar of events 

January & February 2008 

January 5 

Freezing Cold Hash Run, Road/trail, 

4-6 mi. , Time: 10am, Place: Edison, 

NJ, Phone: 732-572-0500, Email: 

kenvnjlaws@verizon.net 

Website: www.njlaws.com/ 

FREEZING_COLD_HASH_RUN.htm 

January 7 

Not On Tobacco (N.O.T): Quit smoking! 

This is Main Line Health’s free program 

designed to help teens quit smoking or 

reduce the number of cigarettes smoked 

daily, offered Jan. 7, 8, 11, 14, 15, 18, 21 

and 22. Call to register. Time: 3-4pm 

Place: Paoli Hospital, Paoli, PA Phone: 

1-866-CALL-MLH 

February 2 

Athlete’s Closet Winter Series, Road/ 

Trail 5k., Time: 9:30am 

Place: West Chester, PA, Website: www. 

athletescloset.com 

York Road Runners Winter Series #4, 

Road/Trail 8k, 1-mi. fun run.Place: 

Accomac, PA 

Cross-Country Skiing, Time: 

10-11:30am, Place: Presque Isle State 

Park, PA, Website: www.dcnr.state.pa.us 

Phone: 814-833-7424 

Guided Cross-Country Skiing, Time: 

1-2:30pm, Place: Presque Isle State 

Park, PA, Phone: 814-833-7424 

Website: www.dcnr.state.pa.us 

2nd Annual Snow/Winter Festival, Time: 

Noon-4pm, Place: Bendigo State Park, 

PA Website: www.dcnr.state.pa.us 

Saturday Morning Bird Walk, Hiking/ 

backpacking/birding, Time: 7-9am, 

Place: Churchville, PA, 

Phone: 215-357-4005 

Email: churchvillenaturecenter@ 

co.bucks.pa.us, 

Website: www.churchvillenature 

center.org 

February 3 

Browning Ross Winter Series 5k, Road/ 

trail running, Time: 1pm 

Place: Glassboro, NJ, Phone: 

856-904-3543 

Email: tiffgangrunning@yahoo.com 

Website: www.geocities.com/ 

tuffgangrunning/BR_Winter_2008.html 

February 9 

Guided Snowshoeing, Time: 1-2:30pm 

Place: Presque Isle State Park, PA, 

Phone: 814-833-7424 



backpacking/birding, Time: 7-9am, 

Place: Churchville, PA, Phone: 

215-357-4005 


co.bucks.pa.us 


center.org 

FEEL the LOVE 5K, Road/trail running, 

Time: 2:30pm, Place: Bryn Mawr, PA, 

Phone: 610-527-5510 

Email: runbrynmawr@hotmail.com 

Website: www.runtheday.com 

February 10 

DVOA Orienteering, Place: Nockamixon 

State Park, Bucks County, PA 

Snowfest 2008 , Time: Noon-4pm, 

Place: R.B. Winter State Park, PA 

Phone: 570-966-1455 Website: www. 

dcnr.state.pa.us 




856-904-3543 




Snowfest Trail Run , Road/trail running, 

3.5 mi. , Time: 1pm 

Place: Mifflinburg, PA. Email: 

wkwarren@ptd.net 

Website: www.midpenntrailblazers.com 

Basics of Land Navigation Class, Hiking/ 

backpacking, Time: 7pm 

Place: REI, Conshohocken, PA, Phone: 

610-940-0809 

Email: outdoorschoolphiladelphiamarket 

@rei.com 

Website: www.rei.com/outdoorschool 

February 16 

Frostbite 5-Miler , Road/trail running, 

Place: Ambler, PA 

Winter Pickle Run Series, Road/trail 

running. Time: 10am 

Place: Ridley Creek State Park, PA. 

Phone: 610-328-3979 

Email: Tim@runtheday.com 

Climb the Tower, Walking 50 stories! 

Time: 8:30am, Place: Philadelphia, PA 

Phone: 610-941-9595, ext. 104, Email: 

Mmelcher@lunginfo.org 

Winterfest 2008, Time: 9am-3pm, Place: 

Hills Creek State Park, PA 

Phone: 570-724-4246, Email: 

hillscreeksp@state.pa.us 


Winter on the Mountain Festival, Time: 

10am, Place: Laurel Hill State Park, PA, 

Phone: 814-352-8649 Website: www. 


Cross-Country Skiing 101, Time: 

10-11:30am, Place: Presque Isle 

State Park, PA, Phone: 814-833-7424 


Snowman in the Forest Day, Time: 

10am-3pm, Place: Cook Forest State 

Park, PA, Phone: 814-752-2393, 


Guided Cross-Country Skiing, Time: 

1-2:30pm, Place: Presque Isle State 

Park, PA, Phone: 814-833-7424 



backpacking/birding., Time: 7-9amPlace: 

Churchville, PA, Phone: 215-357-4005 




center.org 

February 17 

5th Annual Ugly Mudder, Road/trail 

running, 7.25 mi., Time: 10am 

Place: Reading, PA, Phone: 

610-779-2668, Email: rhornpcs 

@aol.com 

Website: www.pretzelcitysports.com 

Frozen Foot Winter Series #2, Road/trail 

running 5k., Time: 2pm 

Place: Elizabethtown, PA, Email: 

racedirector@appliedracemgmt.com 

Website: www.frozenfoot.com 




856-904-3543 




February 22 

Full Moon Hike, Time: 7:30-9pm, Place: 

Salt Springs State Park, PA 

Phone: 570-967-7275, Website: www. 


February 23 

DVOA Orienteering, Place: Nolde Forest 

Environmental Education Center, Berks 

County, PA, Phone: 610-792-0502, 

Email: frankdvoa@aol.com 

Guided Snowshoeing, Time: 1-2:30pm, 

Place: Presque Isle State Park, PA 

Phone: 814-833-7424 



backpacking/birding, Time: 7-9am 

Place: Churchville, PA, Phone: 

215-357-4005 



Website: www.churchvillenaturecenter.org 

February 24 

Browning Ross Winter Series 

5k-Glassboro 10M & 5k, Road/trail 

running., Time: 1pm, Place: Glassboro, 

NJ, Email: tiffgangrunning@yahoo.com 



Phone: 856-904-3543 

March 1 

SmokeFREE: Quit smoking!, This is 

Main Line Health’s free adult quitsmoking 

program offered March 1, 8, 15, 

22, 29 and April 5. Call to register. 

Time: 10am to noon , Place: Brandywine 

YMCA, 295 Hurley Road, Coatesville, 

PA, Phone: 1-866-CALL-MLH 

March 3 

Not On Tobacco (N.O.T.): Quit smoking!, 

This is Main Line Health’s free program 

designed to help teens quit smoking or 

reduce the number of cigarettes smoked 

daily, offered March 3, 4, 7, 10, 11, 14, 

17 and 18. Call to register. Time: 3pm to 

4pm, Place: Paoli Hospital, Paoli, PA 

1-866-CALL-MLH 

April 26 

Lenape Survival Challenge, A unique 

two person team event that begins with 

a 4.5 mile run through scenic rolling hills, 

followed by a .5-mile run/climb up Spring 

Mountain, finishing with a 2.5-mile canoe 

race to the finish. 

Time: 9:30am, Place: Perkiomen 

Watershed Conservancy, 1 Skippack 

Pike, Schwenksville, PA, Phone: 

610-287-9383 

Email: lhorning@perkiomen 

watershed.org 

Website: www.perkiomenwatershed.org 

Teal Ribbon 5k, The Sandy Rollman 

Ovarian Cancer Foundation welcomes 

casual and competitive athletes to get 

off the couch and grab those running 

shoes... The Run/Walk will be a “Pure 

Philly” event with course entertainment 

by the Mummers, Philadelphia 

Historical Characters and the Eagles 

cheerleaders. Participants will receive a 

T-shirt and post race refreshments. 

Place and Time: The 5k run will 

commence at the Carousel House of 

Fairmount Park, Philadelphia, PA at 

9am. , Cost: $20. Race-day registration 

begins at 7:30am inside the Carousel 

House for $25. 



Could my bite make my head hurt? 

You BET it 

By David 

can! 

M. Kaffey, DDS 

Treating Frequent Headaches...Without Drugs 

DentallyFIT 

If you suffer from frequent 

headaches, neck pain, 

jaw pain, and dizziness, 

you might want to visit 

a dentist trained to treat those 

conditions before you reach for 

any painkillers. 

People with misaligned bites often 

have jaw and neck muscles that 

are overworked. 

Those overtired muscles can 

lead to a number of ailments - 

including headaches, neck and 

jaw pain - that people don’t 

associate with dental problems. 

LVI Global, a leading postgraduate 

training facility for 

dentists, specifically deals with 

such issues. LVI Global trains 

dentists to use a number of techniques that 

help improve jaw position by focusing on 

what’s known as the “neuromuscular bite.” 

Here’s a closer look at how a neuromuscular 

dentist might treat the pain caused by what is 

known as TMD: 

A Significant Problem Affecting 

Ten Million Americans 

According to the National Institutes of 

Health, TMD, or temporomandibular (jaw 

joint) disorder, affects more than ten million 

American adults and affects women twice as 

often as men. Common signs and symptoms 

include headaches, even migraines, pain in the 

head and neck, painful clicking or popping 

of the jaw joint, pain behind the eyes and 

ears, difficulty opening, muscle tenderness, 

dizziness, deviation to one side when opening, 

lack of concentration, and general facial pain. 

Diagnosis 

When checking for TMD, a neuromuscular 

dentist takes a thorough patient’s history and 

does a physical exam of the teeth, posture, 

head and neck. The dentist also may conduct 

a series of tests using noninvasive instruments. 

If it is determined that the patient’s bite is the 

likely cause of the pain, the neuromuscular 

dentist will identify a new jaw position using a 

Myomonitor. The Myomonitor is a device that 

delivers a gentle electrical stimulation to your 

muscles. This mild stimulation after a short 

period will cause the patient’s jaw muscles 

to relax and reposition the jaw to a more 

comfortable position. 

Treatment 

There are a number of treatment options, but 

the process often starts with a patient wearing 

for a short period of time what’s known as 

a neuromuscular orthotic. An orthotic is a 

custom-made, plastic appliance 

worn over the teeth. It does 

not permanently alter a 

patient’s bite. 

If, after wearing the appliance 

for a period of three to four 

months, a patient’s symptoms 

are significantly reduced or 

eliminated, the diagnosis of 

an improperly aligned jaw is 

confirmed. When that’s the case, 

patients have several permanent 

treatment options. Depending 

on the particular situation, they 

can include selective alterations 

to the biting surfaces of the 

teeth, orthodontics or crowns 

(caps) to maintain the jaw 

in the previously determined 

relaxed state. Often times, a combination of 

these treatments are used and, as a bonus to 

eliminating the TMD symptoms, patients end 

up with a beautiful vibrant new smile. 

Consult a Dentist 

If you have frequent headaches, pain in 

your face, jaw joint popping or clicking, 

dizziness, or any of the symptoms discussed 

consult a properly trained dentist. You may 

be suffering from TMD. You are not alone 

and help is available. 

Dr. David M. Kaffey’s is a 

LVI Neuromuscular dentist 

who’s practice is dedicated 

to cosmetics, TMD 

therapy, Dental Implants, 

and improved athletic 

performance with the Pure 

Power Mouthguard. His 

practice, Main Line Dental Aesthetics, is located 

at 12 South Valley Rd., Paoli, PA. 





with Elizabeth Joyce 

January/February 2008 

The New Moon in CAPRICORN on January 8th brings the best time to create opportunities for your advantage in 2008. 

Use this to your advantage to take the steps necessary to make your dreams come true. 

The Full Moon in LEO on January 22nd brings you big ideas as you receive new inspirations on real estate transactions, 

and matters having to do with women and children. 

CAPRICORN: 

Polarity: Feminine 

Sign: Cardinal 

Element: Earth 

Planetary Rule: 

10th House/Pluto 

Body: Knees, bones, joints, FOCUS: I use 

Mercury retrogrades on January 28th 

through February 13th. 

THE PERSONAL SIGNS 

ARIES (3/21-4/20) 

If you want to travel this month, plan for it 

within the first few days of 2008. After the 

9th be sure to be careful driving, ease up with 

the gas pedal, and drive with care, especially 

in stormy weather, as well as mid-month. 

A chance comment early in the month could 

tip you off with a promising lead regarding 

work. Stress is a bit heavy this year, so be 

sure to stick with your fitness program. 

Developments concerning a legal matter 

are likely to develop at month’s end and it is 

unlikely to be resolved before late summer 

or fall. Finances are tight now but take 

an upward swing as February opens. Life 

gets back on track and decisions, plans and 

projects that were put on hold last fall begin 

to move forward. At last! 

TAURUS (4/21-5/21) 

Finances could be a bit tight 

until January 30th, when Mars 

goes direct. Be prepared for unexpected 

expenses, possibly related to home repairs or 

children. If you can afford a few days away 

at a Health Spa or retreat, this is the time to 

plan it. Your body needs a health workout 

such as massage, reflexology or perhaps 

meditation and yoga to control your blood 


pressure. Work and domestic demands will 

compete for your time. A friendship or 

dating relationship will be a bit rocky, but the 

workplace and family ties are upbeat. Midmonth 

you could hear from a long forgotten 

friend or lover, either of whom could bring 

you luck. Be sure you do not caught off-guard 

and unprepared at January when Mercury 

retrogrades until February 13th. 

GEMINI (5/21-6/20) 

Close relationships are under 

a strain all through January. 

Tension involves family and partners, with a 

little controversy at work, also. You will need 

to guard against catching the flu. Meditate 

for clarity and do not slack on your exercise 

program. Be sure to take your car in for 

routine service and a battery check before 

Mercury retrogrades on the 28th. January has 

the potential of being one of the best financial 

months of 2008 for you, Gemini. It is also a 

plus if you want a loan or mortgage, or plan to 

rent or purchase a home. Be sure to postpone 

any contract signing until after February 13th, 

when Mercury goes direct. 

CANCER (6/21-7/22) 

Communication challenges 

will be more than the exception 

for the entire month, Cancer. Stay on the 

sidelines as much as possible rather than 

chance becoming involved in a power play. 

Try to be patient as work piles up and 

information and decisions are slow in coming. 

Commitment is in the Stargazing forecast 

as you have a fabulous opportunity to meet 

your Soulmate. Plan a special event for two, if 

attached, or take the plunge and ask someone 

out for a date. (Sometimes good sex can 

be excellent exercise!) You will also delight 

in memorable moments with friends and 


family. If you need a favor from someone or 

you need to consult with a professional or 

CPA, arrange your appointment the week of 

January 7th. Curb your spending at month’s 

end as Mercury retrogrades, signaling possible 

delays as well as unexpected expenses. 

LEO (7/23-8/22) 

You are more focused and 

disciplined as 2008 opens, 

Leo. It’s time to put the pedal to the metal. 

However, expect some complicated factors. 

You are confused with your efficiency and you 

have too many loose ends to tie up before you 

can begin to move forward. As roadblocks 

occur, just remember they are another stage 

in the process, and be assured you will be 

able to iron out the wrinkles over the next 

few weeks. Although normally robust, you 

may suffer from more than the usual virus 

this month, so forego the parties and plan to 

‘cocoon up’ at home. Relationships at work 

are under a strain and have been building up 

over a long period of time. However, it’s not 

all you, but you may be the only one receiving 

the criticism. Point out common motivations 

you share with others on the job, and draw 

them into peace making efforts. As you look 

back over the past nine years, you can see how 

far you’ve come. 

VIRGO (8/23-9/22) 

Family relationships and the 

domestic scene present challenges 

as 2008 opens, Virgo. It will be 

tough to mesh everyone’s desires 

and you’ll feel stretched to the max trying to 

do it all and please everyone. There’s a simple 

solution, which is most important to protect 

your health and stress levels. Delegate! Allow 

others to do their fair share. This isn’t the best 

month to rent or purchase a new home, to get

a new roommate, or launch any major homeimprovement 

projects. Best to hold off until 

mid-February. Take time to play and relax. 

You’re searching for someone fascinating who 

could be a valuable career connection as well 

as a lover. At month’s end, projects you put 

on hold last fall begin to regain momentum. 

Update your resume so you’re set to go in late 

February, early March. 

LIBRA (9/23-10/22) 

Plan ahead if long-distance 

travels are in your 2008 

plans, as they will be prone to delays and 

cancellations. Most of all you will want to be 

cautious on the road; try to avoid any long 

trips by car. Poor weather conditions and 

mechanical problems are more than possible. 

Communication may be frustrating and 

information tough to come by. Patience and 

some deep breathing exercises will see you 

through. If you are planning to remodel 

your home, make plans, but hold off until 

late February or early March to get started. 

Your love life gets a boost after the 6th. 

That’s a plus whether you’re in a long-term 

relationship or in search of someone new. 

You’re likely to have more than enough to 

keep you busy at work, along with what 

will seem like a never-ending series of 

changes. Tension could surely result from 

these feelings of uncertainty and workplace 

relationships could become testy at times. 

Go with the flow and allow others to work 

out their differences. You don’t need the 

hassle, despite your ability to promote peace. 

SCORPIO (10/23-11/22) 

Finances are your main issue, or 

continue to be as 2008 opens, 

Scorpio. It’s been one money 

issue after another since last September. 

Steel yourself for a few hurdles this month, 

but have patience and keep the faith. You’re 

sure to be on the go, dashing here and there, 

all month. Quick trips and visiting friends 

accelerates your pace. Stay tuned for good 

news from a friend or relative at month’s end. 

If you’re running for a leadership position in 

a club or organization, or your community, 

the odds are in your favor. Aim for a weekend 

get-away at month’s end, if you can manage 

it. People, especially friends and family, will 

bring you luck this month. Talk with people, 

ask friends to introduce you to their friends, 

and see everyone as a potential networking 

contact, personally or professionally. A chance 

meeting could spark a whirlwind romance at 

the New Moon. After the 22nd be prepared 

to showcase your skills and talents in 

preparation for a potential step up on March 

or April! 

SAGITTARIUS (11/23-12/21) 

Life in general may frustrate 

you this month, when you may feel as though 

nothing is going your way. Hang in there, 

Sag! Things will begin to improve around the 

last week of the month. Before then there 

may be several clashes both at home and at 

work. This is not the time to speak your mind, 

but to emphasize prudence and tact. Plan to 

add travel to your agenda, or even a quick 

get-away or winter retreat. Try to leave before 

January 28th, when Mercury retrogrades. 

Expect business and personal relationships 

to be a bit rocky, as they probably have 

been since late November. Minor mishaps 

and misunderstandings are possible while 

Mercury is retrograde, so be sure to confirm 

dates, times, and places. Money, finally! Your 

bank account could get a boost around the 

New Moon on the 8th as well as later in the 

month. Save before you spend, and consider 

increasing the amount you contribute to your 

retirement fund. 

CAPRICORN (12/22-1/19) 

You’ll need patience at work 

through the 29th, Cap. Until then, it will be 

tough to make much progress. Try not to 

let the tension get to you. Take warm baths, 

and meditate to stimulate spiritual strength. 

Stress can lower your immune system and 

thus leave you susceptible to a cold or the flu. 

You should also put any domestic changes 

or projects on hold until late February or 

early March, as they will only frustrate you. 

Set an ambitious agenda for the year ahead 

and plan to expand your horizons. This is the 

year you could get a windfall and pay off the 

mortgage on the home and business, as well. 

Month’s end brings an exciting new romance 

or a re-connection with someone from the 

past. Although stalled projects begin to move 

ahead after the 30th, don’t be tempted to race 

through them! Easy does it. Give yourself a 

chance to adjust and get moving. After the 

28th be sure all the bills are paid on time, or 

better yet, early. 

AQUARIUS (1/20-2/18) 

A friendship or datingrelationship 

could be touch-andgo 

this month. Even if you want 

to cut ties, it’s better to wait until after the 

30th. Before that, it is entirely possible that 

you could change your mind. Allow yourself 

space. After the 8th is a good time to ‘kick 

back,’ be lazy and enjoy your own company 

during the evenings and weekends. Plus, 

it’s good for your health to do that once in 

awhile. After he 28th choose your words with 

care. Also, confirm dates, times and places so 


that you don’t miss out on a chance to mix, 

mingle and meet new people. Watch your 

budget the first three weeks of 2008. Be sure 

to save a percentage each month to keep up 

with the fluxuating expenses of the year. 

The good news is that you could receive a 

windfall and the end of the month. Perhaps 

it’s a payback of a loan, a gift, a lucky find or 

even a raise. You’ve been working and waiting 

a long time for this turn-around, Aquarius 

and it is well deserved. 

PISCES (2/19-3/20) 

January 2008 promises to keep 

you on the move, dashing from 

one place to another in an attempt to keep up 

with it all. That’s sure to produce stress and 

tension, which can affect your career, home 

life and relationships. Your best bet is to do 

lots of yoga, breath work, and do your best to 

stay centered. Handle the situations one at 

a time and keep in mind that the last week 

of the month promises to be calmer. After 

the 8th socializing will fill your evenings and 

weekends with fun and friendship. 

This month is the perfect time to welcome 

new people into your life. If you’re single and 

looking for love, ask a friend to arrange a date 

before the 28th, when Mercury retrogrades, 

and you could meet your soul mate. Rocky 

relationships could be the norm this month. 

Compromise will help, but the best option 

will be to just let things run their course. 

Family relationships begin to smooth out 

around the 30th, but you will have to be 

careful of your words as you iron out the 

difficulties. Expect frustrations, changing 

conditions, and delays with work all month. 

Try to maintain a low profile and stay out 

of any work politics. Then prepare to dive in 

after the 22nd, when the Full Moon increases 

your workload. 

Elizabeth Joyce has been 

psychic since birth. Named 

One of the World’s Greatest 

Psychics, she is a spiritual 

healer and gives readings and 

workshops world wide. She is 

a radio and TV personality, 

appearing on Unsolved 

Mysteries and the Psychic Detectives, and heard 

regularly on The X-Zone and Beyond Belief Radio. 

Her website, www.new-visions.com is one of the 

top rated in her field. She teaches the work of 

Louise Hay, who is her mentor, in her Intuitive 

Awareness classes, Spiritual Intensive workshops 

and Meditation classes in Doylestown, PA. Her 

book, “Psychic Attack-Are You A Victim?” can be 

purchased at her website or amazon.com. 


PhysicallyFIT 

YMCA Fairless Hills 

CHALLENGES 

PhillyFIT Magazine’s 

Challenge team! 

November 14th, 2007 

6 PM Boot Camp Class 

PhillyFit Challenge Attendees: Claudine 

Ascher, Joanna Chodorowska, Janine 

Definis and Michele Boyle 

T 

he YMCA class participants were 

so excited that the PhillyFIT 

Team was coming to their 

challenge, we actually felt like 

celebrities when we came into the facility. 

It was an awesome feeling! Ironically, we 

were the ones being tested to see if we could 

survive with the regular members in the 

hour long Boot Camp class. The class is 

every Wednesday night from 6-7 pm at the 

YMCA in Fairless Hills. 

Boot Camp is a group class which includes 

all different fitness levels and utilizes 

individual and team efforts as part of 

the charm and draw. No one was left on 

his or her own in the class and everyone 

was constantly encouraged by the other 

participants 

(and instructor Cathy) to do their best in 

all activities. 

We started the class with a warm up 

consisting of a few jogs around the perimeter 

of the gym. Next we did a circuit of 

jumping up and down a sequence of steppers 

of differing heights (similar to an obstacle 

course), followed by shuffle side-ways, then 

shuffle thru the rings with high knees, 

then side-ways side steps, and repeated 

the whole thing over again. We traveled 

the width of the gym doing squats and 

kicks (simultaneously which takes a lot of 

coordination), side lunges, walking lunges- 

all part of increasing the cardio workout 

before the hardwork began. 

Next we broke into groups of two person 

teams with eight stations of ‘stuff’ to do. 

The ‘stuff’ consisted of stations which 

combined strength and cardio: ab crunches 

with ankles-locked while passing the 

weighted ball, squat jumps (we added a 

hi-five for incentive), side twists with the 

ball, planks, basic push-ups (as many as you 

can do in forty five seconds) and more. We 

did core work as teams – passing the ball 

sideways, overhead and thru the legs (you 

really have to trust your partner). We did 

some relays in teams of two, collecting Dixie 

cups, but you had to run across the gym 

to collect your cup while your partner was 

holding a squat. Before you picked up the 

cup, you had to do three push-ups 

You hustled back, tagged your partner, and 

they went and picked up the cup (and push 

ups) while you squatted. You raced against 

the other five teams on your side of the gym. 

Claudine and I came in last (barely), but we 

did stack the cups, rather than scatter them 

across the back wall (that does take more 

time you know). 

During our next segment, we did something 

called 8 Count Body Builders – a series 

of eight moves starting from a standing 

position, squat, kick legs out (into push up 

position), legs move out and then in (two 

moves holding the push up, then a real push 

up, feet back in, then a jump). 

We did it ten times – ouch! No grace 

here - or coordination. 

We definitely were not able to follow the 

exact sequence. 

Finally, we ended with 10-15 minutes of 

core work. Oh, I so could not hold a sideplank 

with lifts (well, we did recognize 

our weaknesses in the class). We had lots 

of water breaks and tons of fun. It was a 

well-rounded workout that challenged your 

endurance, cardio, and strength and put it in 

a fun format to make us want to come back 

(if only we lived five miles away instead of 

twenty five). 

Cathy, our instructor, was very energetic, 

passionate and really had some great ideas to 

keep the class interesting and motivating. 

She also got her sons involved to keep 

the YMCA spirit alive with, ‘We build 

strong families’. They were really helpful 

in demonstrating what we had to do. The 

instructors and participants were all so 

supportive of us as well as each other. If 

we lived in the vicinity we would come 

every week! It was really a blast and they 

really made us feel like we were part of their 

family, even if for just the one hour that 

night. It was not just a great workout, but a 

great source of new friends. Laughing and 

sweating – how bad can it really be?? 



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extra edge - PhillyFIT Magazine

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