PhillyFIT Magazine

An EXPOBeyond Your Greatest Expectations!
You’re invited to the 12th
Held inside of the
Philadelphia
Sports Club
One Highpoint Drive
Chalfont, PA 18914
Sponsored by
Sunday, November 6, 2011 • 11-3pm
Attendees:
$5 per person
Kids under 6 FREE
EVERYTHING HEALTH & FITNESS
YOU CAN IMAGINE!
FITNESS CELEBRITIES
LIVE BAND AND DJ
WORKOUT DEMOS
Pilates, Tae Bo, Karate, Yoga, Core Training,
Zumba, Tai Chi, Boxing, Gymnastics, Spinning
& so much more!
FREE SAMPLINGS OF FOOD, WATER,
JUICES, FRUITS & VEGGIES,
PLUS SHOPPING GALORE!
Beauty Makeovers, Skin Care, Make-up, In-Home
Workouts, Gym workouts, Triathlon Seminars, Healthy
Cooking Lessons. A Special De-stressing “Zone” to
Include Yoga, Tai Chi, Massage, Shiatsu, Alternative
Healing.
KID’S FITNESS
ENTERTAINMENT
Live concerts for kids, exercise games
and lessons, Tigerman Performances, Demo
Team Shows, Gymnastics, Dance, Karate,
Football Challenges
VENDORS WELCOME!
100 Vendors showcase what they’ve got to help
our local community get healthy and fit! Only
$325 per booth!
Call Jami at 215-396-0268
or email jami@phillyfitmagazine.com
Also participate
in our 6th
Workout-a-thon!
Come try 20 different types
of workouts to include:
* high energy * low-impact
* yoga * stretching
* breathing * bootcamp style
* dance workouts * core
Come, join in and do as many
workouts as you can.
Each workout is 8 minutes long.
2 I PhillyFIT
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BEST IMPRESSION *
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You’ve worked hard, you’re in the gym three
days a week, two hours a day, and you’ve taken the
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an area of your body that hasn’t responded to exercise
Do you want to get rid of the last bit of fat on
your abdomen and thighs Do you want fuller
breasts, or thinner knees or calves We can help!
Dr. Mirabile is certified by The American Board
of Plastic Surgery. He utilizes the most advanced
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patients communicate what changes they wish to
achieve with their surgery in a concrete visual way.
He provides all of his patients with the names and
telephone numbers of his former patients who have
agreed to help others seeking similar procedures. Dr.
Mirabile has thousands of photographs of his former
patients on file, and often can show you pictures of
patients with features similar to your own in the preand
post-operative states. Dr. Mirabile has fully
equipped operating facility and performs all types of
cosmetic surgical procedures there.
Dr. Mirabile performs cosmetic breast, facial,
laser and liposuction surgery. He offers his patients
conventional or ultrasonic liposuction depending on
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4 I PhillyFIT
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919 Conestoga Road, Bldg 2, Suite 208 •Rosemont Business Campus •Bryn Mawr, PA 19010
November/December I 215-396-0268 I www.phillyfit.com PhillyFIT I 5

publisher’s page
Putting the
M
M
My Mom, Beverly
in
MOMent
A Love Story About
One Family, One House and
One Way to Make It All Work
JoeChielli,ChurchStreetStudiosPhotography
I know it’s not May, but I truly can’t wait until spring to
talk about my personal Mother’s Day story. Each day
isMother’sDay now becausewell, we’re all living in
the same house. That’s right, I’m home again in more
ways than one. My mom, the kids, the hubby and
me – all living under one roof and it feelsright. It feels
good. Time out chairsare now chairsaround the dining
room table, not banishment stations in a corner,
providing us all with the opportunity to spend time
together. Life is short and we’ve consciously slowed
down the daily rat race to laugh, break bread and tell
stories to each other. It doesn’t happen every night,
but when we’re all gathered, it’smagic. It’san exercise
in reciprocal happiness that has healing powers
and releases endorphins, much in the same way a
good workout might. My father’s passing taught me to
embrace each moment, no matter how seemingly
mundane. Watching my Mom struggle with living
alone since my dear Father passed a year ago, just
wasn’t sitting well with me. In fact, it was simply NOT
an option.
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Thankfully, all six of us in my immediate family agreed it was
time to move in with ‘Nanny,’ since she wouldn’t move in with
us! My oldest son Derek could have moved in with her, but my
family also didn’t consider it an option for any of us to be apart,
we decided as a ‘unit’ to move our entire kit and caboodle with all
five fish tanks, our elderly dog, two kitties and my home-office for
PhillyFIT all in with my mom! Oh, and if you can imagine everything
‘else’ that comes along with my gang, you might have a better
picture of what this all really looks like! So now, whether it’s
baking muffins or just shouting out answers to JEOPARDY, my
Mom and I are getting to know each other again, rediscovering a
closeness that transcends time and makes me feel complete. She
feels a sense of purpose again and so do I. Taking care of each
other sounds so fundamental, but all to often busy lives get in the
way of altruistic actions and many lose sight of what’s important
in life – just being there for each other.
Through this emotionally and physically exhausting decision, I
have learned one thing - I just have to keep moving, we all do, figuratively
or literally. I often wonder how these new guests are
making my mom feel. Does she feel completely invaded Is her
privacy being infringed upon Does she mind little Savannah’s
hissy-fit squeals Is she bothered by Derek’s earsplitting shouts at
his “Call of Duty” Playstation game Does Darion play his music
too loudly I’m constantly trying to be sensitive to her
likes/dislikes, being mindful that even though she’s welcomed us
into her home, she still has basic needs and wants, a quiet pause in
the day, some serene me time to reflect, read or look through pictures.
* * * * * *
The last thing I’d ever want is for her to regret her decision to
have us all living under one roof. Change is hard for everyone.
Mom has lived in our home over forty years and whoosh, all of a
sudden there are mountains of dirty dishes, landfills full of laundry
and plenty of Barbies to trip over. Then there’s the drone of my
own voice as I tuck myself away into a little nook to keep this
magazine hummin’, yacking a mile a minute on the phone with
regard to ad sales and story ideas. There’s not much peace and
quiet to be had, but in its place there is a lot more laughter, life and
hope. Things are being used, food is being eaten, and doors are
being opened.
When a spouse passes, often times the impact on a loved one can
be devastating and witnessed firsthand by merely looking into my
Mother’s eyes. She used to be able to ‘smile with her eyes’ in a
way that reminded me that life is good. Her warmth and kindness
were apparent even before she introduced herself to anyone. She’s
got old-world charm and a modern-day mindset, but when my
father passed, a part of her faded to black. That special signature
smile went on holiday and I had wondered if I’d ever see it again.
So, here we are, together again. And what’s really strange is that
while I know she needs me (to help her grieve and heal), I actually
have found that I need her too. In fact, now more than ever, I have
found that I really need, want and miss my Mommy. I’m not
ashamed, I don’t want to cover it up or brush it under a rug! At
forty-five, what’s so wrong with wanting my Mom back The joy
for me now is watching her interact with my kids/her beloved
grandkids. Honestly, I believe that keeps her alive! I love my
Mom, but man do they love her too! The excitement when they
are all together, the fun, is how she was with me as a kid, and she
really HASN’T changed that much after all. I’d Tweet about it all
day long if I had the time. In the end, I know in my heart of hearts
that our decision to pack all of our belongings and move in with
Mom is the right decision. I’ll never look back wondering and
fretting and what if-ing. Time is precious and now every day we
can be together as a family. Yes, I am part of the sandwich generation.
But it’s a really good sandwich you want to eat again and
again, the kind of sandwich you wait forever in line for- like at
Jim’s on South (sorry PhillyFIT fans – especially the vegans! Oy!)
* * * * * *
It’s pretty easy to spot the early signs of depression – especially in
your own parent. I knew I had to do something about my mother’s
unhappiness. I simply couldn’t stand to see my Mom in a funk. It
ripped me to pieces. I have dodged some pretty weighty curveballs
over the past two years, which also really traumatized my Mom.
Those events left me feeling so guilty (even though the events
were not of my cause, guilt still set in knowing my Mom was suffering
because of my pain.) I needed to see the pendulum shifting
in the right direction for her too, to verify that I made the right
decision to sit back and keep hoping she’d eventually agree to
cohabitate and not be alone anymore. I waited, and I waited. It
didn’t happen. In my Mom, I saw a hunched over curvature that
was foreign to me. She sulked more than she smiled and she didn’t
seem to have a sense of time, much like a young child. She drifted
in and out of conversations at her discretion and seemed content
Mom
Lloyd
Me
Derek
Melissa
Dom Dom & Friends
Darion
Savannah
Butchy
Bad Betty
Tiger Baby
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just being alone 24/7. Each day I’d look for a breadcrumb serving
as an indication that things were turning around. One day I saw a
glimmer of hope, and acted on it! She asked us to move in with
her! Within weeks, I moved my office out of my home, my home
into hers, and cleaned/sorted her home to accommodate us – all
within her boundaries and keeping her home happily in tact.
If any of you have under taken such a project, let alone with such
a short window of time to do so, you understand the word exhaustion
is not enough to describe where our heads and bodies are at
this point. I think I’d rather take that bootcamp workout I was
complaining about a few weeks ago over this type of physical
tiredness, any day! But something strangely wonderful is coming
from it all.
My four year-old daughter, Savannah, said to my mother the other
crisp fall night, "Sweet dreams Grandma!” My Mom turned to her,
looking a bit surprised. “What did you say little one” “I said
sweet dreams to you Nanny!" My mom smiled a smile that I hadn’t
seen in months. She even shed a small tear. She’s such a tough
cookie; she brushed it off and said, “Isn’t that a sweet thing for
you to say to me Sweet dreams to you, too.”
She turned around and worked her way back upstairs, yet I detected
a bit more spring in her shuffle and that grin on her face was
more than telling. I felt vindicated. We all belonged together during
this rough transition and I felt great to have immobilized such
an undertaking.
Among the nearly seventy-five million elderly in the U.S. today,
more than seventy percent wish to remain in their own homes as
they age, according to a study by AARP. Why not For most seniors,
their homes have been a place of warm memories and basic
comfort for many decades. It’s where children were raised, family
dinners were served, and holidays and special occasions were celebrated.
In reality, upheaval of an elderly parent can lead to even
more severe depression – loss on top of loss if you will.
Thinking of moving back in with a parent Here
are five really good conversation starters:
• Mom/Dad, do you ever get lonely from time to time
• Mom/Dad, do you find it hard to keep up with bills – medical or
otherwise
• What did you have for dinner last night And the night before
that
• How would you like some company – for a while
• Is there a way that I could help you from day to day with errands
and maintaining the house
• Check your parent’s insurance coverage. Make sure that your
parents have both Medicare and Medigap health coverage, as well
as prescription coverage. Some people think that having just
Medicare A & B is sufficient. It isn’t. Your parents need Medigap
(or Medicare Advantage) to supplement, plus another policy to
cover prescriptions (for those who do not have an Advantage program).
• Hold a family meeting. Everyone will want to know what his or
her new roles and responsibilities are. You don’t want to get into
an authority struggle either (i.e. “But Nanny says it’s okay!”).
• Try extra hard to have a weekly date night, even if it’s at home!
Pay attention to the romantic needs of your spouse and get creative
about alone time. The last time you lived with a parent may have
been your teenage years when a whole host of rules applied – but
most of them are now out the window.
• Create a central message board/calendar for everyone to see.
Missing carpools Forgot about that dentist appointment The
garbage didn’t go to the curb again Invest in a dry-erase board
and assign everyone a different sticky color. It works, trust me!
Keep organized in order to keep sane.
• Don’t sabotage your own health needs! Keep on keeping on that
diet path and don’t neglect the gym! It’s easy to make excuses
when your responsibilities to others increase but when you’re
stressed out you need to work out the most! Even going for a routine
walk will help you de-stress from the daily grind. This is an
activity that young and old can enjoy together. Heck, just go
around the block once or twice to get started!
I know it’s going to be a while until we get in a good family
groove. I’m not setting high expectations. Each night when I look
out the window and stare at the big weeping willow tree I think
about my own family tree and how strong our roots are. It’s funny;
my mom raised me to be compassionate, caring and empathetic.
Maybe she knew that one day, I’d need those qualities to make a
big decision – the decision to come home again.
It’s winter! There’s no better time to get out there and smell logs
burning, check out a full moon, see your own breath. Embrace the
cold weather and a new exercise regimen! Don’t wait ‘til January
to make your resolutions! There’s also no better time to put the
Mom back in the MOMent. Don’t wait until Mother’s Day to tell
your mom how you feel.
Best Wishes!
If you’ve made the decision to move back in with
your parent and all parties agree and are committed
to this life change, here are some points to consider:
• For seniors, routine is everything. Don’t try to take away ALL
the household chores It’s important to keep that sense of purpose
intact.
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November/December I 215-396-0268 I www.phillyfitmagazine.com

PHILLYFITfamily
Published by:
Jalynn Concepts, LLC
Publisher: Jami Appenzeller
Art Design: Buxmont Media
Copy Editors: Heather Hoehn,
Bev Appenzeller
Cover Photography:
Photo of Michael Ludwig by
Megan Evan Photography, Kim
Garrison by Joe Chielli Church
Street Studios, and Kari Fick
photo was contributed.
Publishers Page:
Photography by Joe Chielli,
Church Street Studios, Phila.
Editorial Research:
Beverly Appenzeller
Calendar Of Events:
John Beeler
Ad Sales:
Jami Appenzeller
jami@phillyfitmagazine.com
Rita Henry
ritahenry@phillyfitmagazine.com
Distribution Manager:
R.I.P. Jim Appenzeller
All inquires are welcome...
Call us NOW! 215-396-0268
Fax: 215-396-0288
www.phillyfitmagazine.com
Jami@phillyfitmagazine.com
Advertising Deadlines:
Reservations for the
Jan/Feb 2012 issue:
Ad Copy Due By: Dec 5, 2011
Payment Due By: Dec 10, 2011
PhillyFITMagazine is a news magazine with emphasis
on health, fitness and leisure. PhillyFITMagazine is printed
bi-monthly, distributing 50,000 magazines to more
than 1,000 locations in the Philadelphia, Bucks, Chester,
Delaware and Montgomery Counties. Address all submissions
of advertising, calendar entries, photos,
inquiries and letters to the above address. PhillyFIT
Magazine does not assume responsibility for unsolicited
materials. PhillyFITMagazine will assume that all unsolicited
materials are being submitted for possible publication
and should the material be published, no fee is due
to the submitting party. It is our understanding that the
submitting party holds models' releases on photographs
submitted. Physicians' Pages are paid advertisements.
PhillyFITMagazine does not knowingly accept false or
misleading advertising or editorial content, nor does the
Publisher assume responsibility should such advertising
or editorial appear. PhillyFITMagazine 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
PhillyFITMagazine, readers are advised to consult with
their physicians. No reproductions of printed material are
permitted without the consent of the Publisher.
All rights reserved.
letterstothepublisher
Hi Jami,
Just picked up the Sept/Oct issue - as
always, it's awesome.
Thank you!
Carol Duffey
Hi Jami -
I must say, I read your writings most
months in your magazine and I am
touched. You share with integrity the
vulnerable moments and the triumphant
moments with great energy and eloquence.
It is inspirational to have your
voice in the community...and your
model.
Blessings,
Robin V. Schwoyer
Dear Jami,
I just read the letter to you Dad published
a few issues back. Wow, it really
hit my heart !!! It was beautiful, and
God Bless your Dad and the so many
Dad's that have passed before us, I am
sure what you wrote, touched many!
God Bless,
Charlie McKeown
Hi Jami,
I have read your last PublisherPage and
I thought you would relate to the Steve
Jobs videos, I watch one every morning
before I leave for work, it puts me
in a good place to start my day.
I have now sat at home reading the
last year or so of your pages (for the
past couple hours) and it feels like I
have been a part of your life with you
- you write well. I have enjoyed reading
your thoughts and feelings, and is
nice to hear you talk about your kids
and the joy you get from them.
Are you really 45 ;-)
Steve Guenzel
Dear Jami,
Love the magazine and what you're
doing for the community.
Best Wishes,
Shawn Proctor
Have
something to
say about us
Email
info@phillyfitmagazine.com
We welcome all feedback
and suggestions.
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PhillyFIT I 9

PhysicallyFIT
SMART
STRENGTH
TRAINING:
MAKE YOUR BOTTOM HALF
YOUR BETTER HALF!
By Noe Espinosa
How many folks have you
seen working out at the
gym and showing off
those huge biceps and big
chest and small waists but
wearing long sweat pants
in every season of the
year They look outstanding
until they strip down in the locker room to change and
then –surprise! They suffer from a popular condition,
CLS (Chicken Legs Syndrome).
The reality is that working out every part of our body helps to
develop flexibility, endurance and performance in our everyday
activities, prevents muscle imbalance and avoids the risk of
injury. Let’s start working out our legs, because the only chicken
legs you should have are the ones you eat!
Before you begin, remember that it’s very important to workout
your core before any exercise. A strong core makes any exercise
easier because it is the center of your body strength.
SQUATS. Different squat variations target different muscles. To
execute a good body weight squat, stand with your feet shoulder
width apart, arms extended out front for balance, neutral spine
or flat back posture, push your hips back and lower your body
as comfortably as you feel, go up and back down the same way.
Be sure that your heels don't come off the floor and your knees
stay aligned with your toes in your down position.
To target the inner tights, perform a wide stance squat. Take a
wider stance than a regular squat, toes out just slightly, extend
your arms for balance or do a prisoner squat variation with your
hands behind the head. Add some weight to your workout by
holding a dumbbell between your legs and squat, dropping the
dumbbell as low you can go. This exercise targets the quads,
hamstrings, gluteus and lower back. Perform three sets of ten to
twelve repetitions.
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November/December I 215-396-0268 I www.phillyfit.com
SPLIT SQUAT. Designed to target the thigh and butt, split
squats are a great work out for those who have one leg weaker
than the other. To perform a correct split squat, take a larger
than a normal step with right leg, (not directly underneath your
hips) lift you left heel up and position it on a bench or a step
(about sixteen inches high) or a little bit below knee level. Drop
your hip down until your knee almost touches the ground, than
push the butt up. Body weight is good for beginners but you can
also use dumbbells on each hand or a barbell behind you neck.
Perform three sets of ten to twelve repetitions.

SWISS-BALL HIP RAISE AND LEG CURL. Lie face up on
the floor and place your legs and heels on a Swiss ball (any
small or medium exercise ball will do), push your hips up so
that your body forms a straight line from your shoulders to your
knees. Without pausing, pull your heels toward you and roll the
ball as close as possible to your butt. Pause for two seconds and
reverse the motion, by rolling backthe ball backuntil your
body is in a straight line, and lower your hips to the floor. If
rolling the ball backand forth becomes difficult for you, place
your legs on the Swiss Ball on a bridge position, pulling your
heels toward you once and raise your hips up tighten up your
hamstrings and gluteus and then bring them down. Perform
three sets of ten to twelve repetitions.
FARMER’S WALK ON TOES. Grab a pair of heavy dumbbells
and hold them at your sides at arm’s length. Raise your
heels and walk forward for one minute. This exercise works
your calves. Perform three sets of one minute or longer.
Note: Not all exercises are suitable for every body. Always
checkwith your physician before starting an exercise routine,
especially if you have pre-existing injuries. Remember - listen
to your body and let it be your best friend. Don’t let your ego
take over, know your limits. Enjoy your workout!
NOEESPINOSAisaregisteredpersonaltrainerat12thStreetGym.Tolearn
moreaboutNoeandmore toptrainersat12thStreet,visitthePersonal
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PhysicallyFIT
Exfoliation Education
I
By Victoria Capozzoli
n beauty school my teacher, Miss Beth, was clear - cleanse, tone,
moisturize! The three-step system was drilled into our heads. Twenty
years ago as a young cosmetology student our curriculum recommended
weekly exfoliation. We used to apply a buffing cream to our
client’s skin, which would quickly dry. After a few minutes, we would
rub the cream off with our fingertips, which would crumble off,
removing the dried paste as well as any dead skin cells. Afterwards,
the skin would look pretty and smooth. There was also a “newer” and
more sophisticated option of a granular exfoliant, a beady, cleanserlike
product with bits of ground peach pits that could scrub away the
top layer of dead skin and blackheads. We were taught that this was a
great way to control pimples and to refresh the skin. But we were
warned that as wonderful as exfoliation was, “Use it carefully so that
you don’t damage sensitive, delicate skin.”
Then one day, almost at the end of our twelve-month training, we
were told to sit in our chairs for a very important announcement.
Wearing a fuchsia shoulder-padded jacket, Constance Greg, the
school’s owner, came down from her glass-walled office. She wore
her bleached blonde hair up, teased and sprayed, and pulled back to a
classy yet intimidating style. More excited than I had ever seen her,
she announced a recent discovery. She had just learned about a revolutionary
new skin care ingredient, glycolic acid! Made from sugar
cane, this ingredient could be used in a cleanser, a moisturizer, or virtually
any product to help chemically dissolve the top layer of dead
skin. Titillated, a few bold students asked to try the new products.
Firmly, Miss Connie assured we could only use the product after rigorous
testing to prove we were capable of handling such an advanced
ingredient. She kept all the glycolic cleansers in her office locked
tightly in a safe. Interestingly, that restricted product was a ten percent
glycolic acid cleanser, which today is readily available in CVS, over
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the counter with no training,
no testing, and no watchful
eye of Miss Connie.
After graduation, the skin care
industry quickly learned that
the key to great looking skin
was cellular turnover i.e. exfoliation.
It could help battle wrinkles,
fine lines, brown spots and acne.
Everyone could benefit from its great
rewards. Within a year of my graduation, glycolic
acid products had flooded the salon marketplace. RetinA, the
doctors’ favorite prescription exfoliant, was becoming extremely popular
as a beauty cream. Glycolic peels became commonplace in both
doctor’s offices and salons. In the late nineties, microdermabrasion
took over as the most popular professional procedure where tiny crystals
were blasted at the skin and simultaneously vacuumed up, removing
the top layers of dead skin cells. We’ve come a long way, baby. I
wonder how Miss Beth feels about all this
Today my skin care practice is based in a plastic surgeon’s office.
While lasers have gained in prominence, many of my in-office beautification
treatments revolve around exfoliation. I still rely on my
beloved glycolic acid but after twenty years in the field, I have found
that my new favorite treatment is a vacuum-free, crystal-free method
of exfoliation called dermaplaning. This is fabulous because it fully
removes the excess outer dead lay called the stratum conium without
the capillary dilation that microdermabrasion can cause. Miss Beth
would be so proud!
As a contributing author for PhillyFIT Magazine, I know my audience.
Readers are well versed in methods to make both their bodies
and their skin look attractive. But if somehow skin care is new to you
and you have never exfoliated, start with an old school granular exfoliant
like St. Ives Apricot Facial Scrub, or my personal favorite,
SkinCeuticals Micro-Exfoliating Scrub. It uses tiny bits of pumice-like
rocks which are effective yet gentle enough to use two to three times a
week. Use your scrub near the end of your shower as your dead skin
has had a chance to absorb lots of water. Now allow the “spirit-ofmy-former-instructors“
to lead you. Don’t overdo it. Begin your exfoliation
routine slowly, starting with once every three days or so, and
increase as your skin adjusts. If you are an experienced exfoliator but
are no longer seeing results, consider moving to the next level of exfoliation
such as an in office glycolic peel, salicylic acid or TCA peel.
But be sure to keep an eye out for my next PhillyFIT article. I’m
going talk about the number one mistake
I see in my office - product overuse!
Victoria Capozzoli is a clinical aesthetician at Plastic Surgery Associates
with Dr. David A. Silberman. Withtwentyyearsexperiencesheisanexpert
atskincare,facialrejuvenationandlaserhairremoval. She can be reached
at victoriacapozzoli@yahoo.comor (215) 348-3415.
12 IPhillyFIT
November/December I 215-396-0268 I www.phillyfit.com

What will it take to
MOTIVATE
you to get healthy and fit
Come to the 12th PhillyFIT BASH and meet some amazing, local, inspirational folks
who will be at the bash to share their stories with you! Come talk with each and every one of them, and find out how
they got back on track to good health, and are staying that way. Maybe this will be the inspiration YOU needed to
finally get your life back on track too!
Come to the PhillyFIT BASH Health and Fitness Expo, Sunday, Nov. 6th • 11-3pm
It's everything health and fitness you can imagine, and so much more!
Philadelphia Sports Club • One Highpoint Drive • Chalfont, PA 18914 • Call 215-396-0268 with any questions.
Cost is only $5.00 per person (Kids under 6 FREE)
Vince Papale In 2006, Vince Papale shot to international stardom as
the subject of the Disney hit movie Invincible, which told the story of his
rise from teacher and bartender to 30 year old Philiadelphia Eagles
rookie and eventual special teams captain. But his unprecedented rise
wasn't just a fluke or lucky break. Far from it. Papale, a Philadelphia legend
who's often called "the real life Rocky," knows a few things about
how to reach your true potential in teh face of internal or external challenges.
It's why he's a sought-after motivational speaker all over the
world and an inspiration to adults and children alike. Now, he and his
wife, Janet Cantwell-Papale, a former world class gymnast whose own
background uniquely mirrors his, are unveiling the secrets to their success.
Esther Hughes Author ~ Speaker ~ Motivator. Esther Hughes has
been a motivator and mentor to women for over a decade. She facilitates
programs that encourage and equip women with strategies that
promote personal and professional growth. Through her company,
BURST Inspirations, Esther acts as a personal accountability partner to
guide women toward becoming confident as speakers, writers and
action-oriented individuals. She also helps women navigate life transitions
by preparing them with the tools to bolster their confidence, provide
clarity and recognize their talents. After surviving breast cancer,
Esther founded a non-profit organization, One Day Living, which supports
individuals experiencing a life-threatening illness. She is a graduate
of Eastern University, former newspaper columnist and author of
two books. Esther lives in Buckingham with her husband and their three
children.
Svetlana Gradess is a creative and playful spirit, who is dedicated to
healing the world, one person at a time. She is an artist, a healer, a
Mom, an Entrepreneur, a Wellness Consultant, and Art Coordinator for
HeARTs for Autism . She guides women and men through the healing
process using simple, yet effective heart centered exercises. Through
these techniques, her clients experience a profound shift in their lives
and move past the unseen obstacles holding them back. Svetlana
earned a Doctor of Pharmacy Degree from the University of the
Sciences in Philadelphia. Since then she's received certifications in
several alternative approaches to healing and is devoted to making a
difference in the lives of others. Her training as a pharmacist and an
energy worker gives her a special insight into the power of the mind and
body connection. After 14 years of “earning a living” in the pharmaceutical
industry, she is now dedicating the rest of her life to “making a difference”
using natural products and energy work. She lives in Willow
Grove with her husband and two children.
Kim Players owner of Show Up Speak Up and Succeed! shares 20
years experience as a successful Entrepreneur, International Speaker,
and Coach. She currently is a sales trainer and coach and operates a
successful direct sales business from the comfort of her home.
Conducting workshops designed to empower and energize women of all
ages in their business and personal lives is her passion. A mother of two
teenage daughters and married for 22 years. She is know for her energy
and enthusiam and is guaranteed to empower and inspire YOU for
YOUR success!
Inspirational Speaker Willard Barth How does someone overcome
losing their leg at 8 yrs old to cancer, drug and alcohol addiction, jail
and ending up mentally, emotionally, spiritually, physically and financially
destroyed… and go to owning 4 companies, having one of original the
songs from his CD reach 24 overseas, traveling the country sharing the
stage with some of the most famous speakers and entertainers in the
world Willard will share his story and 3 key distinctions that ANYONE
can apply to overcome ANY obstacle that they are facing.
Moving from I can't to I can! In seconds, a family vacation
became a nightmare when a horrific auto accident decimated marathon
runner Janet Oberholtzer’s legs and shattered her pelvis. Although it
seemed unlikely she'd even survive, let alone put back any of the
pieces, this heroic Pennsylvania woman is now leading a full life and
back to running half-marathons. Meet Janet, and hear a story that will
give you hope, even if you have physical limitations or if your world feels
hopeless due to a life-changing event. Janet Oberholtzer is a motivational
speaker, a writer and she blogs at JanetOber.com. Her book,
Because I Can,will be available to purchase.
Rev. Robin V Schwoyer Robin has a background in Business, with a degree in
Finance and Marketing from Drexel University. She worked in retail management and
marketing consulting. She was ordained in 1998 as an Episcopal Minister, serving families
and children in crisis in the inner city. Additionally, she served as a chaplain for the
Philadelphia Police department and at the World Trade Center Relief site after 9/11.
Robin is a Holistic Wellness Practitioner, certified in several healing systems empowering
individuals to create more healthy and vibrant lifestyles. She sees clients in her
Abundant Life Mission practice in Newtown, PA. Robin is the creator and director of
HeARTs for Autism®, a nonprofit organization founded in 2005, serving children and
families living with the Autism Spectrum condition through Art programs, Education and
Advocacy. She is also the founder of Happy HeARTs Yoga, a holistic children's and
family fitness program, specializing in special needs children. To support women's wellness
needs, she created Pink HeARTs Wellness for Women in 2009. Robin is a certified
Reflexologist, Therapeutic Touch practitioner, Integrated Energy Therapy® Master
Instructor, Reiki Master Teacher, Advanced Theta Healing Practitioner, Ama Deus healer,
American Red Cross Certified Life Guard and Special needs Swim instructor, certified
Children’s Yoga & 200 hour Vinyasa Yoga Teacher. Additionally, she has 500+ hours
in trainings for Autism, Occupational therapy, Speech therapy and Social Skills to
expand her knowledge and skills to use with her family and in her outreaches. Robin is
an author, inspirational speaker and retreat facilitator who enjoys sharing messages of
love, creativity and empowerment. She is married with 3 amazing children, residing in
Bucks County, PA.
Carol Nieto Ihave been teaching group fitness for
20 years with many fitness certifications. Iteach all
ages including Kids to Seniors. Below are a few
short bio’s on some of my Zumba Gold participants.
We have a couple in the ninety’s in our
group and they truly are amazing and inspiring.
This is a “standing” Zumba fitness/dance class.
Shirley Nice Iam 83 years old. My Swedish background
gave me a strong body and Ifeel obligated
to keep it that way. My two years with Zumba Gold
makes me feel as though Iam honoring that obligation.
Jayne Reddie Zumba is a very good way to exercise to music and with friends who enjoy the
same thing.Ilived at the shore for the last 30 years, where bicycling was a favorite sport,
whether you were on the boardwalk or on the street. It’s fun early in the morning before the
traffic gets heavy. Iam so glad to be able to Zumba at my age – 90.
Helen Anderson Ican’t believe Iwill be 92 on October 1st! Idon’t feel that old! One of my first
memories is of my father taking me out on a dance floor and doing the Charleston with me. I
was five. The most important event connected with dancing is meeting my husband-to-be. He
arrived to take lessons where Itaught ballroom dancing. As a tomboy, Ihave always been
active. My main motivation is my family who believe Iwill live to be 100 years old. Zumba is the
most fun exercise class and Ienjoy the camaraderie.
Betty Kitson Iam 77 years old. As far back as Ican remember, Iloved to dance and exercise
to music. The first health clubs that Iwas associated with didn’t do much aerobically. (Does
anyone remember Elaine Powers Figure Salons) Later Idid step aerobics at the YMCA,
which became more difficult as I got older. But Zumba Gold is just right. It suits my needs for
aerobic exercise with low-impact movement and Ilove it!
November/December I 215-396-0268 I www.phillyfit.com PhillyFIT I 13

14 IPhillyFIT
November/December I215-396-0268 Iwww.phillyfit.com

Mashed
Sweet
Potatoes
DeliciouslyFIT
*Side note. Yams (imported from Caribbean and originated in Africa) *Side note. Start your holiday meal off on the right foot with a refreshing
Sweet potatoes are highly available in US. Sweet potatoes are “seasonal feel” salad.
sweeter and have higher moisture content. What you find in Nourishes: 4
most supermarkets will be sweet potatoes even if they are Ingredients:
marked yams.Compared to yams, sweet potatoes contain significantly
higher amounts of Vitamin A, calcium, iron, and vitamin
• ½ cup candied pecans or walnuts (see below)
• 2 Tbsp unsalted butter
E, and they have twice as much protein per serving - the ratio
• 2 Tbsp light brown sugar
Mix 2 tablespoons unsalted butter and 2 tablespoons light brown
of essential fatty acids is preferable in the yam compared to the
sugar in a non stick sauce pan. Heat on medium and add the nuts.
sweet potato.
Toss to coat for about 1 minute stirring occasionally. Add sliced
Nourishes: 4
pears and set aside. (Yes! A little indulgent)
Ingredients:
• 1 ripe pear; sliced thin (add to hot pecan mix). You may use apple
• 2- medium sized sweet potatoes, peeled and 1-2” cubed for
if preferred
quicker cooking
Balsamic dressing
• 2 Tbsp of freshly squeezed orange juice
• 1 Tbsp finely diced red onion
• 1 Tbsp olive oil
• 1 teaspoon Dijon or whole seed mustard
• Pinch ofeach: cloves, cinnamon, and nutmeg
• 2 teaspoons balsamic vinegar
• Sea salt and black pepper to taste
• 1/4 cup extra-virgin olive oil
• Pinch ofbrown sugar or Splenda brown sugar
• 2 teaspoons sugar free or light maple syrup
• 1 tsp. Orange zest (peel)
• Sea salt and ground black pepper
Methodology: Place potatoes in salted pot ofwater and bring to
• Dark Green lettuce leaves coarsely chopped (6 cups)
boil. Cook until tender. 15-25 minutes. Drain sweet potatoes
• 1/4 cup shaved Parmesan or bagged shaved – not grated
and return to pot; add orange juice, oil, pepper and spices. Mash
Directions: Make the dressing by combining the diced onion, mustard
and balsamic vinegar in a mixing bowl. Slowly add in the
until smooth. Top with brown sugar and orange zest.
olive oil while you whisk. Add the maple syrup and season to taste,
with salt and pepper. Assemble salad in a large mixing bowl with
dressing. Top with shaved cheese and candied pecan/pear mix.
AGraduateinNutritionandScience,JohnisalsoaCertifiedTrainerwiththeNationalAcademyofSportsMedicineandaCertifiedWeightManagementCounselorwiththe
ADA. He has producedandrecordedvarious exercise videos (originator of Kickaerobox) andnutritional DVD’s. YoupreviouslysawhimasoneofthetrainersontheDr.Phil
WeightLossChallengeonNBCandonEntertainmentTonight.CurrentlyheisthepersonalnutritionistforPhillyFITMagazineeventssuchastheBASH,Workout-a-Thonand
the Fitness Retreat. Visit him at www.weightlosscoaching.org or kickaerobox@yahoo.com.
Increase Your Testosterone Today!
Loss of energy, ambition, sexual drive and depression might indicate that you have low-t.*
Testosterone decreases by 1% every year after 30. Due to the slow decline low-t is often not diagnosed
in a majority of cases low-t can be reversed with proper treatment.
*13 million men suffer from low testosterone.
Dr. Overbeck's
Holiday
Pecan
Salad
Call
610-828-2026
for an appointment.
Visitus at
www.PhillyMedCenter.com
November/December I 215-396-0268 I www.phillyfit.com
PhillyFIT I 15

EnergeticallyFIT
Fat, Sick and Tired
Is no way to go through life
By Jeff Gross
AFTER
I was watching the movie Animal House
and the dean said to one of the guys, "Fat,
drunk and stupid is no way to go through
life son." Which made me think to
myself, fat, sick and tired is no way to go
through life either. I had a few health
issues as well. I was 5’ 10" tall and 220 pounds. I had a touch
of Crohn's disease, borderline diabetic, back problems, knee
problems, gall bladder issues, elevated liver enzymes, high
blood pressure and constant, almost debilitating bouts of tiredness.
Additionally, I had a diminished sex drive and severe,
allergic reactions to food which caused red blotches on my face.
At that point I decided to do something about it.
I called a friend of mine who did some personal training and
signed up for eight weeks at her studio in October of 2010. I
also decided to take a hard look at my diet and cut out the following:
sugar, flour and white carbs such as bread, rice, pasta
and potatoes. Then I took it a step further cutting out all chemicals,
additives, preservatives, food colorings, and anything artificial;
and no corn or corn by products whatsoever. My diet
became an internet research project centered on what would be
healthiest for a fifty-year-old guy who wanted to drop weight
effectively and quickly while transforming his body in the
process. Basically, I was eating what some people call a cleansing
diet or a Paleolithic diet.
My first day of personal training was quite sad from the standpoint
of a drill sergeant. I could barely do ten minutes on the
elliptical trainer. I was about as flexible as the couch I had
befriended. She put me through serious paces and by the fourth
week I was noticing results and feeling it. By the end of our
BEFORE
AFTER
eight-week session I was up to where an averagely fit guy
would be, but I still wanted a flatter stomach and firm arms and
legs.
In December 2010 I joined one of the local Southampton, PA
gyms and began a serious regimen. My first goal was to
accomplish two miles on the elliptical trainer with a ten resistance.
I reached my goal after one week of going six days a
week and sometimes Sunday. In the meantime, I was doing the
weight machines with challenging weights that were within my
ability until they were conquered – then I would raise them. By
week three I was up to three to four miles on the elliptical.
The most important thing I learned in this experience is the
secret combination of dedication, persistence, exertion, visualization,
and diet.
Dedication: Set your mind to the fact that this will be work,
you will need to make a schedule and stick to it. You can do
16 I PhillyFIT
November/Deember I 215-396-0268 I www.phillyfit.com

cardio every day, but you want to look at every other day for
arms, legs, stomach muscles, etc. So for example on Monday,
Wednesday, and Friday do arms, on Tuesday, Thursday, and
Saturday do legs.
Persistence: No matter how tired or lousy you feel, you must
get yourself to the gym. If you slack off the only person you’re
cheating is yourself. Keep your fitness goals in mind. Keep
visualizing (see Visualizing). Don’t deviate. Give yourself plenty
of time at the gym. I’m an early riser so my gym time is
between 6:00 and 8:00 am.
Exertion: If you’re not breaking a sweat you’re wasting your
time. Do challenging weights; put some meaningful resistance
on your treadmill, elliptical trainer, bike, etc. If you’re trying to
drop weight I recommend the elliptical because it’s more of an
arms and legs involvement. Do at least two miles at a resistance
of ten. Set a pace of four to six mph. Work your way up to
a resistance of fourteen for five to six mph and a distance of
three miles. This may take a good two months to work up to
going to the gym five days a week.
Visualization: Your mind is a very powerful thing. Think about
how you want your body to look and picture it in your mind
clearly. Work to that goal. Your mind can actually help to shape
your body. Don’t concentrate on thoughts like, “I’ve always
had a belly.” Instead think, “I’m going to have a flat stomach,”
and believe it. You can do it!
Diet: Definitely the most important part of the equation. You
can tone your muscles from now till doomsday, but if you’re
storing excess fat you will never see any muscle definition. It
will be hidden by all the padding. That is why the cardio and
exertion factor is so important. You will see results in as little
as four months, and dramatic results at eight months. It’s a
transitional diet, so in the beginning it’s very strict and the supplements
you take are important. Basically, I stuck to green
leafy vegetables and small portions of lean proteins (four to six
ounces). I stuck with all organic and natural.
In closing, I must stress that there is no substitute for diet and
exercise; one cannot work without the other – and I’m living
proof of it. I now have more energy and look and feel the best I
ever have. I’ve put myself in a state of mind where I can see
my fitness goals in my mind and attain them in reality. I’ve dramatically
improved my health and have gained muscle mass and
the body I’ve always longed for. If I can do it anyone can!
+
=
But, Is Your SMILE in the
Shape It Deserves
For supplements, I took Pro-biotics, acidophilus in pill form,
garlic supplements, vitamin D and E, chromium picolinate,
Vitamin C, T-boosters, and amino acid supplements that you
can find at better vitamin stores. After a couple months you can
try re-introducing small amounts of pasta, cheese, or yogurt; but
please be careful. Don’t overdo it and don’t do all three cheats
at once. Skip dessert! This means no cake, cookies, flour or
sugar, etc. One good thing you can eat is egg protein. Eggs are
great for cleansing your system and contain complete proteins.
Another trick is using lots of extra virgin olive oil. I make a
cleansing concoction every morning by placing one ounce of
extra virgin olive oil and six ounces of grapefruit juice in a
shaker container. Shake well for two minutes and drink it
down. This will not only cleanse your gall bladder and liver,
but it helps to soften your skin and calm the stress on your joint
cartilage.
$85
Holiday
Special
Initial oral/head and neck
exam, comprehensive teeth
cleaning, and cavity
detecting X-rays. ($215 value)
CALL By Nov 15th
and receive: you may
be eligible for
$350 OFF ofthe
Invisalign clear tray
treatment to create a
great smile!
November/Deember I 215-396-0268 I www.phillyfit.com PhillyFIT I 17

Meet some of our
PhillyFIT
Volunteer Team!
Sally Andersen has
been teaching fitness
for Sweat Gyms and
the City of
Philadelphia
Recreation Department for 2 years
now and is excited to be branching
out on her own with Body
Resolutions in Manayunk. Find out
more about her training and classes
online at www.BodyResolutions.net
or on Facebook like "Sally Andersen
Fitness".
Laura M. Cummins
teaches small business
owners and professionals
on how
they may take their
business to the next
level via marketing
practices that create results. Laura
presently resides in the Greater
Philadelphia area and works with
local companies like PhillyFIT
Magazine. If you would like some
more information on how she may
assist you, please e-mail her at
laura@ninedotz.com
PICTURED ABOVE LEFT TO RIGHT:
Donna Ziccardi is a Health and Fitness Enthusiast, Jeweler/Designer and owner of Goddess
Enterprises. She retailing Premium Quality and Unique Accessories for the Sophisticated Lady.
Web Site to be launched soon.
Jeff Gross is a Technology Consultant, Naturalist & "Clean Cooking"
J.G. Networking • 203 Steamboat Station, Southampton, PA 18966 • 267-496-0350 (cell)
www.jgnetworking.net
Karla Kay Shantz is an actor, commercial model and spokesperson/host with twenty years of
experience in marketing, advertising, public relations and special events. Karla enjoy’s keeping
fit by walking/jogging and working out!
Ian Savitz, MS - Vice President of Operations for FACTS Fitness, a corporate and commercial
fitness management company which owns and operates 5 facilities and provides an array of
wellness solutions.
Cliff Sheldon is from NE Philly and is a guitar instructor/27 years of playing experience in multiple
styles of music and uses a modern technique of teaching by using the internet, mp3s,
videos and electronic sheet music. "Why PLAY Guitar Hero, when you can BE a guitar hero!!
OneOnOneGuitar@aol.com • www.facebook/1on1Guitar • 267-338-9189
Beatriz Salamanca is a wellness coach & independent distributor of Herbalife/Nutrition club
located at: 2909 Mechanicsville Rd. Bensalem PA, 19020. 215-639-9243 / cell: 215-687-5075.
Products for: Weight Management, Energy & Fitness, Digestive, Heart, Men’s, Women’s &
Children’s Health, also Skin care products. • october31@verizon.net
Lamont J. Mckellar is the President & Founder of Ballers4LIfe
lmckellar@ballers4lIfe.net • www.Ballers4Life.net Ballers4Life helps to raise money for non-profits
and charitable organizations through Basketball. In addition, they hold skill development and
training camps for children and adults throughout the Delaware Valley. Check out
www.Ballers4life.net for more details.
Christine Anderson
has been working
out on and off her
entire life, but not to
much reward. In
January, her life
changed for the better,
by hiring a trainer! And now,
she'd like to be a trainer someday
herself! To begin this new adventure
she is volunteering at PhillyFit BASH
with the goal of advancing her working
knowledge of the industry!
LaShawne Pryor currently
resides in
Philadelphia, PA. He
loves sports and staying
fit. He has played
football, baseball, tennis,
and interned with the Sixers (06).
A former personal trainer and group
fitness instructor, LaShawne presently
works with entrepreneurs and business
owners on how to get more
results out of their online marketing
with technology. 215-429-7311
www.yourcomF5.com
Sheena Romano, the
founder of SimplyFIT
Philly has dedicated
her life to helping people
achieve all their
health and fitness
goals. Sheena specializes
in Bridal Boot Camp, Bosu
training, kickboxing, and pre/post
natal workouts. In addition to personal
training, Sheena teaches
group fitness classes such as Spin,
Kickboxing,Boot Camp and
Conditioning. Sheena believes that
working out should be simple and
fun. YOU can be SimplyFIT!
www.simplyfitphilly.com
www.facebook.com/SimplyFITPhilly
18 I PhillyFIT
November/December I 215-396-0268 I www.phillyfit.com

Body byFISHERNow
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November/December I 215-396-0268 I www.phillyfit.com PhillyFIT I 19

PHILLY’SFITTEST
SEND US YOUR
PHOTOS!
jami@phillyfitmagazine.com
▲
Great Luongo working out with
her rottweiler Mikey, running
laps at Klinger Middle School in
Southampton, PA and with her
is Mike Costello with
his puppy Cody.
Bob Swaim is being fit with
various unique human powered
vehicles.Think and use HPV's.
▲
▲
Alyson Zimmer, wife, mother of four girls, and
works out at Cornerstone Fitness in
Doylestown.
▲
Tyler McCaffery of the Lower Moreland football team show’s off his
“situation” while his teammates (Diego Morales, Joe Keho, Robin
Choi and Anthony Morales) enjoy the show.
Kathryn McDermott, 25 from Holland, Pa.
Gym: LA Fitness, Huntington Valley • Profession: Personal Trainer
Competitive gymnast for 9 years
▲
20 I PhillyFIT
November/December I 215-396-0268 I www.phillyfitmagazine.com

Nicole Hunn of Lower Moreland High School
field hockey team drives the ball up the field as
spectators look on.
▲
▲
Sonia Santa at the
Valley Preferred Cycling
Center 8-12-2011.
Mark & Jesse Goldstein (father and son)
having fun at the Jersey Shore.
▲
Left to right: Alejandro Gonzalez (Personal Trainer),
Monica Bennet, Amanda Mills, and Kelle Davis. This
was at the 2011 Spartan Race in Blue Mt.
Congratulations to the Twining Valley Fitness Team!.
▲
Shawn Proctor,
24,
of Phoenixville,
finishing the
Steamtown
Marathon (his
first) in Scranton,
PA.
▲
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applied to the affected area which causes the vein walls to collapse. It is very safe, effective, and permanent. Unlike lasers,
the Veinwave involves only slight discomfort, so there is no need for anesthetic creams or pain medications. Also, the
Veinwave doesn’t carry a risk of long-term scarring and is over in 15 minutes. Sclerotherapy provides successful treatment
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November/December I 215-396-0268 I www.phillyfitmagazine.com PhillyFIT I 21

EatingFIT
Happy Families through
Healthy Eating
By Krista Yoder Latortue, MPH, RD, LDN
Mealtimes
Children and families eat frequently throughout the day, so if
eating is a stressful routine for your family, it can impact your
entire life. It is important to create positive mealtimes as part of
your family routine. This can be challenging when your child is
a picky eater. The good news is you can increase the variety
and amounts your child eats by making simple changes in your
family’s mealtime routine.
Set Realistic Expectations
Did you know it can take a child 10–20 times of being exposed
to a new food before he or she will actually taste it That
means you can introduce the same food every day for two to
three weeks before your child will actually be willing to try it!
Don’t be discouraged. Put your mind at ease by remembering it
is normal for children to not try a new food the first, second, or
third time you offer it to them. Don’t give up if your child
refuses a new food the first time. Try, try again!
A child’s usual food intake varies from day to day based on the
hunger/fullness patterns in your child. Children tend to eat a lot
when they are very hungry, to the point of getting very full.
They will not eat much again until they are hungry. Thus an
average week may consist of a few days of increased food
intake and a few days of decreased food intake. Remember this
is normal.
Your child is a very small version of you. Therefore, your child
can only be expected to eat a tinier version of what you eat.
Children should not be given adult size portions. A good rule of
thumb for a healthy serving is one tablespoon per year of age.
For example, if your child is two years old, offer two tablespoons
of oatmeal rather than an entire bowl.
Mealtime Environment and Structure
Your role as a parent during mealtime is to provide your child
with food and a positive eating environment. It is up to your
son or daughter to determine how much he or she eats. In fact,
it is even okay for your child to refuse an entire meal as long as
you offered food and gave him or her the opportunity to eat.
When you’re at home, offer all meals and snacks in only one
location, like the kitchen table. By only offering food in one
location, the child learns he or she must sit to receive food.
Children are easily distracted. Requiring your child to sit to eat
helps minimize distractions, allows him or her to focus on the
food and take the time to eat. Remember, it is acceptable to
require your child to sit for meals, but do not force him or her to
eat the food.
Make Mealtime Family Time
Children enjoy social interaction and often try to act out what
they observe. Therefore, it is important to offer your son or
daughter the same foods the rest of the family is eating. Your
child will be more willing to eat if he or she sees you eating the
same thing.
Involve your son or daughter in preparing the food. He or she
will feel like they are partly in control of what they are eating.
Involving your child will also encourage him or her to experience
new foods through touch, smell, and sight before attempting
to eat them.
22 I PhillyFIT
November/December I 215-396-0268 I www.phillyfit.com

Enjoy Mealtime
The most important and influential thing you can do at mealtime
is to stay positive. Balance the importance of setting up
mealtime structure by requiring sitting and limiting distractions
with the freedom of having realistic expectations and eliminating
force feeding. You can create a happy mealtime and family
by establishing healthy eating routines.
If you would like further advice specific to your child’s nutritional
status, please contact a registered dietitian - a nutrition
expert who will offer evidence-based recommendations for your
child and family.
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November/December I 215-396-0268 I www.phillyfit.com PhillyFIT I 23

ThinkFIT
If You Think
You Can
or You Think
You Can’t
You are Correct!
By Solomon Brenner
A positive attitude is one of the most valuable
assets a person can have in life. So often, what
people say their problem is really isn't their problem
at all. The problem is their attitude, which causes
them to poorly handle life's obstacles.
The individual whose attitude causes him to approach life from
an entirely positive perspective is someone who can be called a
person who never says, “I can’t.” In other words, the person
doesn't accept the normal limitations of life as most people do.
He is determined to walkto the very edge of his potential before
he accepts defeat. People with a positive attitude are able to go
places where others can't. They do things that others can't. They
are not restricted by self-imposed limitations.
A person with a positive attitude is like a bumblebee. The bumblebee
should not be able to fly, because the size, weight, and
shape of its body in relationship to its wingspan make flying
aerodynamically impossible. But the bumblebee, being ignorant
of scientific theory, flies anyway and makes honey every day.
This no-limit mindset allows a person to start each day with a
positive disposition, as in the story of an elevator operator. One
Monday morning, in a full elevator, the man began humming a
tune. One passenger irritated by the man's mood, snapped, "What
are you so happy about" "Well, sir," replied the operator happily,
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"I have never lived this day before." The positive person understands
that the journey is as enjoyable as the destination.
Don’t let your children limit themselves by saying, “I can’t.”
Those two words, “I can’t,” put up a mental roadblockbetween
your child and what he is trying to accomplish. Once he says the
words, they become true. If you say you can’t, then you are
absolutely right. If you say you can, then you are also absolutely
right. Each person’s success or failure lies in their own attitude
towards life and its obstacles.
Having a positive attitude means having an “I can” attitude. The
human mind is truly amazing; why limit its potential before you
even try Teach your children that they can literally do anything
they put their minds to. Are there difficult math problems for
homeworktonight Throwing pencils, saying that he can’t do it
or that he’s not smart enough isn’t going to help your child understand
the problem any better. What he should do is take a deep
breath and say, “I can do this.” Getting that math problem done
might mean taking a break from homework for a while, asking a
parent or tutor for help, or even seeking out the teacher the next
day before class begins. None of these solutions will be possible,
however, unless your child opens up his mental roadblocks by
replacing “I can’t” with “I can.”
I’m sure there are words your children aren’t allowed to say
because they are rude or offensive. Make “can’t” a bad word to
say in your house. Designate a jar that gets a monetary donation
every time anyone in your family uses the word can’t. Do whatever
works for you and your family to eradicate negative attitudes.
There are enough obstacles and trials in life already; why
add to that list by making yourself one of them By having a positive
attitude your children won’t see all the things in life they
can’t do, be or have; they will only see the possibilities and the
multitude of ways to reach them.
Contributed by Solomon Brenner Author of Black belt Parenting,
"The Art of Raising Your Child for Success,” Master Brenner is
also offering a free evaluation lesson for anyone on the autism
spectrum during autism awareness month (215) 355-5003.
24 I PhillyFIT
November/December I 215-396-0268 I www.phillyfit.com

PhysicallyFIT
REIKI
HEALING
AND HEALTH
Well-being refers not only
to physical health, but also
emotional, mental and
spiritual health. It has long
been accepted that physical
health is directly influenced
by emotional, mental
and spiritual states. If
there is a sense of turmoil
in those areas, physical
health begins to suffer. Just
as a physician is often
required to heal physical
ailments, a spiritual healer
may be required to restore
spiritual health. Unfortunately, the pragmatic “western” mind
tends to view alternative methods of healing arts as at least
exotic, and often frivolous. But thousands of years of cultural
and medical history suggest some techniques offer effective and
immediate benefits.
There are many different forms of holistic and spiritual healing
including crystals, meditation, chakra and aura balancing and
alignment, chakra and aura cleansing, color therapy, Feng Shui,
herbal therapy, healing touch, Puja, regression therapy, hands on
healing and Clairvoyant healing. Preeminent among those that
blend mind and body conventions is Reiki healing.
Our high-speed, intense lives in a wired world often leave little
room or resources for personal/emotional healing and health.
Reiki healing allows periodic improvement of both emotional
and physical health using centuries-old techniques. Reiki is a
Japanese technique for stress reduction and relaxation that also
promotes healing. It is administered by "laying on hands" and is
based on the idea that an unseen "life force energy" flows
through us and causes us to be alive. If one's "life force energy"
is low, then we are more likely to get sick or feel stress, and, if
high, we are more capable of being happy and healthy.
In a typical whole-body Reiki treatment, the Reiki practitioner
instructs the recipient to lie down, usually on a massage table,
and relax. Loose, comfortable clothing is usually worn during
the treatment. The practitioner might take a few moments to
enter a calm or meditative state of mind and mentally prepare
for the treatment, and it is usually carried out without any
unnecessary talking.
The treatment generally progresses with the practitioner placing
the hands on the recipient in various positions. However, practitioners
may use a non-touching technique, where the hands are
held a few centimeters away from the recipient's body for some
or all of the positions. The hands are usually kept in a position
for three to five minutes before moving to the next position.
Overall, the hand positions usually give a general coverage of
the head, the front and back of the torso, the knees, and feet.
Between twelve to twenty positions are used, with the whole
treatment lasting anywhere from forty-five to ninety minutes.
It is reported that the recipient often feels warmth or tingling in
the area being treated, even when a non-touching approach is
being used. A state of deep relaxation, combined with a general
feeling of well-being, is usually the most noticeable immediate
effect of the treatment, although emotional releases can also
occur. As the Reiki treatment is said to stimulate the body's natural
healing processes, instantaneous "cures" of specific health
problems are not normally observed. A series of three or more
treatments, typically at intervals of one to seven days, is usually
recommended if a chronic condition is being addressed, and
regular treatments on an on-going basis can be used with the
aim of maintaining well-being. The interval between such treatments
is typically one to four weeks.
Many practitioners and recipients of Reiki treatment report
improvement in creativity and spiritual well-being as well
reduction in pain symptoms, faster healing of injuries and
decreased disease symptoms and progression. Reiki has no sideeffects
and is completely non-invasive and natural.
Gina John, a specialist in emotional and spiritual healing with offices in the 12th
Street Gym’s Camac Center. YourPsychicAdvisor.net.
November/December I 215-396-0268 I www.phillyfit.com PhillyFIT I 25

PhysicallyFIT
The
Little Diver
that
COULD
By Mary Nearpass
Michael Gribbon, Jane Ann, Mandy Lohse and
Katherine Craig.
We are all familiar with the timeless story, “The Little Engine
That Could.” Jane Ann Cantwell definitely depicts this lesson.
The “little engines” that helped her along the way were first and
foremost her mother, Dorothy, who still drives and inspires her
to this day, her late father, Francis, her seven brothers and sisters,
and her coaches. They continually nurtured her interest
and talent in diving and attended all of her events.
Diving can be classified as an art form as well as a sport.
Beauty and grace must be added to feats of strength and agility,
all while the body is moving through the air. The diver must
have total body control and good kinesthetic awareness.
Divers compete in one-meter and three-meter springboard
events and also on the platform. When competing on the platform,
divers may perform from five, seven and or ten meters.
Diving can be done as a recreational past time in an unstructured,
non-competitive environment, or as an internationally
recognized competitive sport. It has been part of the Olympic
games dating back to the 1904 Olympic games in St. Louis
where it was introduced as an event for the men’s swimming
program. Springboard diving was added to the 1908 Olympic
games, with the first women’s springboard contest conducted in
the 1920 games. From that time through 1992, the United States
has been the world leader in diving.
Jane Ann was a natural for the sport, but her older sister took it
up first. As a young girl, Jane loved the feeling of freedom,
flexibility and simply flipping herself off the township diving
board in the summers. It didn’t take long to see that Jane Ann
was always up the ladder and off the diving board in the time it
would take to pull out a judging scorecard. The next step was
finding an experienced coach and a junior springboard diving
program. Not only was this a safety issue, but springboard diving
coaches are licensed professionals whose primary goal is the
safety of each participant.
Jane Ann opted for a full-time springboard diving program.
However, if you are just curious about your child’s (or your
own) interest, many outdoor pools offer summer leagues that
can be a great introduction to the sport. If competition is not
26 I PhillyFIT November/December I 215-396-0268 I www.phillyfit.com
PhillyFIT I X

Jane, at 51!
what you are looking for right away, many of these facilities
offer springboard diving programs to get any diver started in the
right direction.
Learning the skills needed to succeed in diving requires many
physical attributes, but above all is the ability to feel comfortable
in deep water. Of course the ability to swim is a must, but a
prospective diver needs to feel as comfortable in fifteen feet of
water as they do in the shallow end. This comfort level allows
the child to concentrate on learning proper diving skills and to
enjoy their time in the pool.
Learning to dive takes time and patience. Being able to flip and
twist are great attributes in the sport of diving, but fundamentals
are the tools that create successful divers. Depending on your
aspirations in the sport, it may take up to two years before a
diver learns the proper skills needed to enter competitive diving.
Many diving teams will not let a prospective diver “dive” into
the pool for up to a year, preferring to teach proper skills using
dryland instruction with tools such as a trampoline and spotting
harness.
1976 and 1977, and placed third at the District One competition
as a junior. She was a two-time state qualifier and all-state honorable
mention her junior and senior years and was inducted
into the Neshaminy All-Sports Hall of Fame in 2000. Jane Ann
went on to Temple University to continue her career in diving.
At Temple, she earned All-American honors in 1980 and 1981.
She finished sixth in the 3-meter springboard at the national
championships in 1980 and took thirteenth in 1981. She had a
near perfect record in dual meets during her four-year diving
career. She is the college’s school record-holder in both the 1-
meter and 3-meter springboards. Jane Ann graduated in 1981
with a bachelor’s degree in health and physical education.
Recently, she was inducted into the Temple University Hall of
Fame.
Currently, Jane Ann is a courier for Federal Express (has been
for the past twenty-two years and believe me, she gets plenty of
exercise all day long running in and out of her truck delivering
packages), a sales associates for Century-21 Montague-Canale
in Southampton, and has been coaching the diving team year
round at Council Rock High School. She is married and the
mother of three children.
Some of Jane Ann’s advice for diving also applies to how she
approaches and embraces her own life– as with any sport, diving
is not always fun. Enjoy all parts of the process – the good,
the bad and the ugly. Enjoy the successes and the struggle to
improve. Enjoy learning things that you did not think were possible.
Enjoy finding out things about yourself that you didn’t
know. Having fun does not always mean success, but if you
enjoy all aspects of learning to dive, you will always become a
better diver, and a better person.” So if you're excited for yourself
or your little one about becoming part of the diving community,
head to your local swimming pool and get ready to dive
in! You may just be another little diver that could!
Come in for Special 15 Year Anniversary Rate!
If there is one key physical element that will help a new diver, it
is learning how to stretch and increasing flexibility. More
importantly, if you learn to embrace flexibility early, it will not
seem like drudgery later in your diving career. Any coach will
tell you, if you want to be good, you have to be flexible.
Obviously, Jane Ann depicted all of these attributes and diving
soon became her passion. Her focus, discipline, persistence and
determination are evident to this day; not only in her diving athleticism,
but her entire essence. She radiates a passion for life,
and it shined on both occasions I had the distinct pleasure of
meeting with her.
A 1977 graduate of Neshaminy Langhorne High School, Jane
Ann won the Lower Bucks County League championship in
Mary has an extensive background in both the traditional and holistic healthcare
settings. With several certifications in Massage Therapy and Yoga, Mary also holds
two master's degrees in Health Education and Behavioral Psychology. With an
almost equal number of years experience in both traditional and alternative healthcare,
she brings a working knowledge from both sectors. Mary's current passion
focuses on the union of Mind/Body medicine and it's role towards health and wellness.
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KINETIX SPORTS CLUB
951 N. Park Avenue • Fairview Village, PA 19409
610-539-6700
www.kinetixsportsclub.com
November/December I 215-396-0268 I www.phillyfit.com PhillyFIT I 27

EmotionallyFIT
Don’t Forget to Care
By Julie Donley, RN
Success Expert & Author of Does Change Have to Be So H.A.R.D.
Care and compassion are essential ingredients in the nursing profession,
as well as many other caring professions. Without compassion,
you might as well come up with another name for nurse
because without care it’s not nursing. But it’s not just nursing that
requires compassion, or caring professions for that matter.
Everyone you interact with over the course of your day has the
right to some level of respect. Oftentimes, people are so focused
on their own agenda that they forget they are dealing with other
human beings with their own agenda and priorities.
There is a consequence when compassion is missing, so don’t forget
to care.
You Make an Impact
When you are angry, irritable or unhappy, and you allow your
emotions to drive your behavior, there is an impact:
1) Your emotions are a distraction. They can cause you to
make mistakes as you are so self-absorbed that you have difficulty
focusing your attention on your clients. You neglect to
empathize because you do not have the mental bandwidth and
may not provide the necessary compassion or respect required.
The conscious mind can only focus on one thing at a time. If you
are emotional, then you are not able to think clearly. “When your
emotions take over, your mind gets left behind.”
2) Your relationships may suffer from outbursts or negative
emotional energy. People can sense your emotional state, so even
if you have very little interaction, there is still an impact to the
other person and it feels uncomfortable. When you are so upset
that you cannot focus, or you are too busy thinking about all you
have to accomplish, you miss out on those moments you could
share in a meaningful experience. How you spend the time with
clients and coworkers make for memorable experiences. If you
forget to care, the person will remember how you made them feel
and that it felt badly.
3) Negative emotions are stressful and drain your energy. You
leave work at the end of the day exhausted. Your mind has been
working overtime on maintaining the negative thoughts. It takes a
lot of energy to remain angry! It is not a natural state; something
has to trigger it and then you must tend it to maintain it over time.
It’s a lot of work.
Every human being has an innate need to feel valued. Respect
means to value. In order to see the value in others, you must treat
them with respect. When people do not feel valued or respected,
it can cause anger and depression. It can increase feelings of loneliness
and despair and can contribute negatively to them.
28 I PhillyFIT
November/December I 215-396-0268 I www.phillyfit.com
Empower Yourself with These Four Strategies
1) Manage your emotions and your mood. They belong to
you. Decide what kind of presentation you want to make to the
world and the kind of experience you want to enjoy as you greet
people along your journey. Choose to be your best.
2) Focus on what you CAN do and what you can control.
Let go of what you cannot control. This is a huge relief! Much
stress is harbored by focusing attention on trying to control things
you cannot control. You can only control you – your thoughts,
your emotions and your behavior.
3) Trade each moment for something of value. By staying
present in the moment, you focus on what is right in front of you,
rather than holding onto anger over the past, about what you
don’t have, or frustration about the future and all you have yet to
do. Be here now.
4) Let go of expectations. There can be a huge disconnect
between the kind of work you want to deliver and the kind of
work you can deliver, given the current situation. You can only do
the best you can do, and on some days, you just get by. But when
you do your best and you are respectful, when you care about
others - even when you are busy - they will respect you and
appreciate what you give them. People understand.
People are not as forgiving when you are mean. It is disrespectful
to treat another human as a problem or annoyance. There is no
excuse for treating another human being disrespectfully.
When you disrespect others, you disrespect YOU. When you forget
to care, you are also not caring for yourself.
Care about yourself. Be the best you can be – just for today – it’s
all you have anyway. Do the best you can do. Make someone feel
good, pay attention to what your client or coworker might need.
Don’t ignore them because you cannot give them what you (or
they) want. Give them what you can and they will be forever
grateful.
Julie Donley, MBA, BSN, RN knows firsthand what it means to conquer adversity. Having overcome
addiction, a grave illness, divorce, single parenthood, obesity, indebtedness and being laidoffthreetimes,Juliebringsawealthofexperiencetoherwork.Tired
oflifebeingSOhard,she
wentinsearchofaneasierway.Whatshefoundwasquiteintriguing:“Hardoreasy,it’showyou
thinkaboutit!”Juliehasworkedinpsychiatricnursingsince1993andfoundedhercompany,
NurturingYourSuccess,toempoweryoutoachieveyourgoalsand workthroughchangebyeducating,inspiringand
motivatingyoutosucceed.Sheistheauthorofseveralbooksincluding
DoesChangeHavetoBeSoH.A.R.D.and TheJourneyCalled YOU:ARoadmaptoSelf-
Discoveryand Acceptanceand isnamed oneofthetop100thoughtleadersinpersonaldevelopment.
For resources andto learn more, visit www.NurturingYourSuccess.com. Contact Julie at
Julie@NurturingYourSuccess.comtohaveherspeakatyournextmeetingorconference.

LT International Beauty School
Hands On Training For A Better Future
2 E Woodland Ave
Springfield, PA 19064
610-544-0120
Fax 610-544-1563
Women Love
This Workout!
Boxing or Fitness
Training
Non-Competitive
519 Baltimore Pike
Chadds Ford, PA 19317
610-388-1546
Boxing Lessons
Marple Sports Arena
611 Parkway, Broomall, PA 19008
Broomall Industrial Center
Most Qualified Trainer on the
East Coast!
Marty Feldman
(Pennsylvania Boxing Hall of Fame)
Boxingis the BEST form of
Self-Defense for Men • Women • Children
We have courses for all levels
• Beginners • Intermediates
• Advanced • Professional
Training by Marty Feldman & Son
Trainer of 7 Professional World Boxing
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FOR LESSONS CALL 610-690-0997
FOR MORE INFORMATION PLEASE CALL
215-922-4478
830 N. Broad Street
Philadelphia, PA
COSMETOLOGY
CLASSES BEGIN
12/13/11
We teach Hair Relaxer,
Sew in Weave, Glue in Weave,
Coils, Kinky Twist, Hair Colors,
Wave Nouveau, Facial Waxing,
Make-up Application, Pedicure,
Eyelashes, Manicure, Acrylic Nails.
Classes are in English Language
CLINIC SERVICES TO SERVE
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All works done by the students only are
under the supervision of a licensed instructor;
charges for the services are based on the
reasonable cost of the materials.
Financial Aid Available for Those Who Qualify
Job Placement Assistance Available
215-229-0390
2520-22 N. Broad Street
Philadelphia, PA
July/August I 215-396-0268 I www.phillyfit.com PhillyFIT I 29

PhysicallyFIT
TheBIG Red
A Silly Toy Becomes A Valuable Training Device
By Charles Peeples
You’ve seen it: that big red button ubiquitous at the Staples
stores. You squeeze it, and it croaks, “That was easy!” You giggle
and squeeze it again and again, til someone takes it away
from you. What’s not so easy is guessing what Staples actually
expected people to do with these things once the novelty wore
off. Ostensibly millions of them were produced before that
occurred to anyone, which accounts for their continued availability.
Supposedly, proceeds from their sales go to charity. I
own half a dozen, and I’m not especially eleemosynary-minded.
But as a trainer I found a practical use for them, and for that,
they’re perfect.
Years ago I used to run an annual competitive event for girl athletes
called the TEAM VALKYRIES FITNESS CHALLENGE.
One of the events was pushups, which, even with cash prizes of
hundreds of dollars, instantly guaranteed a minimal turnout (I
don’t even want to go there – I’ll address it in a future article.)
When you’re judging pushups performed by non-devotees you
see a lot of variations where bobbing heads and butts strive
frantically to distract from the absence of legitimate (shoulder
and elbow) movement. Arguments ensue. The EASY Button,
placed on the floor below the sternum, solves all that; you either
hit it or you don’t. And when you do, that croaking voice kindly
reminds you how easy it was. If you need to adjust the height
for anatomical or ability differences, you can put a hockey
puck, paperback or your Egg McMuffin under the button. Know
some stud who claims he can knock out umpty-ump legit
pushups C’mon, you owe it to him!
Of course the Button can be used to enforce full range of
motion in many exercises – you’re limited only by your imagination.
You can even tape/Velcro it to a vertical or overhead surface,
to a machine surface, or simply have someone hold it
where necessary.
Full range of motion (ROM) is more important when working
with athletes than with most personal training clients. With the
latter the focus is more on improving appearance than performance,
mainly incorporating bodybuilding-style regimens (yep,
despite what you may hear from the functional fanatics, bodybuilding
produces the most visible results) which don’t require
full ROM. Athletes, on the other hand, are after explosive
power and quickness, and the Stretch-Shorten Cycle principle,
which is the basis of plyometrics, does require it.
30 I PhillyFIT
November/December I 215-396-0268 I www.phillyfit.com

One of the most difficult movements to train for full ROM is
the squat. While working with WC Eagles Field Hockey players
at The Training Center near Pottstown, I found that the girls had
no reluctance to pump out reps with increasing weight, but did
have an apparent inability (or disinclination) to reach full or
even parallel (femurs parallel to floor) depth, even when the
weight was greatly reduced. Enter the Button: placed on a small
inverted plastic bucket, it offered more than a simple enforcement
mechanism – it offered a target. Psychologically, it
changed the focus: it seems almost counterintuitive to be forcing
yourself downward when you’ve got gravity (yourself and a
barbell) already doing that, but such is the case with a target,
and the girls affirmed it. Once they got used to the idea, they
were hitting the button for reps easily with whatever weight I
gave them.
No, I don’t have any deals with Staples, and for that matter you
can also use a dollar-store touch light to do the same thing (or
spend three times as much and get a push up counter). I just like
the low-cost simplicity and making use of an otherwise useless
gimmick. And I especially like that croaking taunt after each
rep. Not sure if the girls do, so I put a soft pad under it for some
dumbbell/barbell exercises because I could just see it: “Aah
shaddup!” CRUNCH! “Oops, sorry, Mr. Peeples!”
In the accompanying pics, WC Eagles Laura and Julia Donald
exhibit admirable restraint from such vindictiveness as they
pump it out in the weight room at The Training Center
(www.thetrainingcenterpa.com )
Charles Peeples, LMT, CSCS, 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 (www.teamvalkyries.org). In addition to being a
Nationally-Certified Personal Trainer, he is a Licensed and
Nationally-Certified Massage Therapist
(www.chesterspringsmassage.com). Contact him at
Charles@PhillyFitMagazine.com
We mean ANY Garment!
• Skirts
• Pants
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• Dresses
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• Jumpsuits
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*ExcludesLeather and Suede
OPEN MON-SAT 7AM-7PM
Cutler Plaza - 166 Baltimore Pk. - Springfield
(1/2 mile west of Burlington Coat Factory)
Across from Block Jewelers
(1.5 miles east of Springfield Mall)
610-328-7001
RAMAN THE TAILOR
ALTERATIONS & REPAIRS
November/December I 215-396-0268 I www.phillyfit.com PhillyFIT I 31

PhysicallyFIT
Merry Fitness
and A Nutrition New Year!
By Kim Garrison
It’s here. That right, the official holiday season is just around
the corner. For almost five straight months during the winter
season there’s non stop celebrating starting with Halloween,
followed by Thanksgiving, Christmas, Hanukah, Kwanzaa, New
Years, and then Valentine’s Day.
While all that celebrating is loads of fun, it often times comes
with a heavy price, in the way of unwanted gifts - EXTRA
POUNDS!
That’s why, this year, I’m offering a holiday season preemptive
strike. That’s right, get those New Years Resolution’s out of the
closet right now, along with your skinny jeans, that little black
dress, and the itsy bitsy bikini - anything to keep you motivated
and focussed on your goal...you know, avoiding those unwanted
gifts.
To make easier, here are six tips to help you stay focussed and
hit the ground running come January 1, 2012.
vigorous running. And, we haven’t even had a slice of pumpkin
pie yet. Yikes!!!!!
Write it Down. Most people hate keeping a food journal
because it well....eh, makes you have to be well...accountable.
No one wants to admit that they consumed an entire sweet potato
pie, even if it’s just a note you wrote to yourself. Facing the
truth can be the toughest opponent of them all. But, if you keep
a food journal, I guarantee, you will eat healthier and less. So,
just go out and buy a pocket food journal and write down everything
you eat. You’ll be surprised at how well you can manage
yourself; you’ll likely shed a few pounds too.
Work it Out. In or out of the gym, it doesn’t matter. Just do it.
Make getting exercise a priority on most days of the week, even
if you only have 30 minutes. Be sure to mix it up with strength,
cardiovascular, balance, and flexibility exercises. The gym, the
park, your living room, your bedroom, it’s not the location that
matters. Fitness is cumulative and it all adds up.
Lick those Bad Habits - Lick your old bad eating habits right
now. Don’t fool yourself. Don’t think miniature candy won’t
hurt. Miniature candy is small in stature, but oh does it pack a
wallop of calories. The average calories in the “fun size” snickers,
health bar, or butter finger is about 80 calories. I could put
away about 3 fun sizes in about three minutes. That’s close to
300 calories, or to put it another way, about an 45 minutes of
32 I PhillyFIT
November/December I 215-396-0268 I www.phillyfit.com
Small Steps = Big Success. Rome wasn’t built in a day, and
neither were you. Whether your goal is to put on 5 to 10
pounds of muscle or to shed 5 or 50 pounds of fat - take your
time. Don’t expect to lose 50 pounds in five weeks. You will
surely lose that battle and only end up frustrated and tired.
What you want to do is take small manageable steps, like com-

HOLIDAY GUIDE
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New bikes from KHS, Surly, Redline,
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Accessories such as locks, lights,
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Hours: Closed Mondays
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*Hours subject to change December-March*
A full service bead shop
offering a variety of afternoon
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classes for all levels and ages.
Ask about our popular bead parties!
A unique selection of beads
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www.bluesantabeads.net
610-892-2740
November/December I 215-396-0268 I www.phillyfit.com
PhillyFIT I 33

HOLIDAY GUIDE
mit to walking daily for thirty minutes or more, weight train
two to three times a week, meditate, do yoga a couple a times a
week, and lose one to two pounds a week if weight loss is a
goal. If you start now, you could begin the new year 15 to 20
pounds lighter, imagine that.
Embrace the Scale. If you don’t own a body weight scale
then get one today. You don’t have to invest in one of the hightech
expensive ones. A regular twenty-five dollar scale will do
just fine. Every morning when you get up jump on that scale
before you step foot in the shower. That way, you’ll see if you
are trending upward, staying the same, or shedding a few
pounds. While the scale is just one measurement of your
health, it’s a good one. Weighing in daily, you’ll see just how
quickly those little “fun size” snacks add up. Also, keep in
mind, that one day of cheating sets you back about three days.
In other words, it will take you about three days of clean eating
to get back to where you were before the indulgence.
Therefore, a three day weekend of over indulging will set you
back about nine. Now, how do you like them apples
Celebrate Relationships. Instead of putting so much energy
into the food, let’s make this holiday season more about celebrating
our relationships. Let’s create environments with family,
friends, foods, and activities that support a healthy lifestyle.
Offer more vegetables and fruits at the celebratory table.
Provide more water and less high calorie beverages and lay low
on the alcohol, too.
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Start Today. Starting today, try these six tips on for size. I
promise, you’ll thank me later when you put on that little red
dress this New Year 2012.
Kimberly Garrison is one of the nation's most sought-after fitness, health,
and wellness experts. She has over 20 years expertise in the fitness, health
andwellnessindustryandistheownerofOneonOneUltimateFitness,LLC
andtheFitnessandWellnessDirectorforFactsFitness.SheisaCertified
PersonalTrainer,ahealthandwellnesscolumnist,andaspokesmodelfor
national brands. Kimberlyisthelegendaryfitnesscolumnistforthe
Philadelphia Daily News, she hosted the “Girlfriends’ Locker Room” web site,
andhostedthePhillyFitness&Healthpodcast.ShecanbeseenregularlyonNBC's10!Show,
Fox 29, CN8's Your Morning, CBS 3 News, 48 Update, WYBE’s Shades of Opinion. Her articles
have also appeared in Philadelphia Metro Newspaper, Global Fit Magazine, Club Life Magazine,
PremierBrides,PhillyFitMagazine,RealHealthMagazineandsheisquotedofteninBlack
America Web, Philly Style Magazine, PhillyFit Magazine, Cosmo Girl, Pink Magazine, and Heart
& Soul Magazine.
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34 I PhillyFIT
November/December I 215-396-0268 I www.phillyfit.com

YouthfullyFIT
Does Your Child Have This Major Skill
By Solomon Brenner
It isn’t easy to stand up in front of a crowd and take the lead,
but at some point we are all called on to do just that. Whether it
is a presentation for school or a class project, you want your
child to feel comfortable standing in front of his peers. This
confidence is not only important for school, but also for success
in his career as an adult.
A great way toteach leadership is tolet your child take the lead
once in a while. Let him teach you something. It could be as
simple as asking him to show or tell you how to make a peanut
butter and jelly sandwich. Antoinette Hinkle’s son, Ryan, likes
to bring the leadership skills he learns in karate class home to
teach his family.
“He loves to show everyone how strong he is and his karate
kicks,” Antoinette said. “He even loves to tell people when they
are doing it wrong.”
Giving them a leadership role somewhere they are already comfortable
will make it easier for them to take the lead in a more
challenging situation. As they get older they can take the lead
on more complicated tasks. With so much practice as a leader,
your child will grow naturally into a confident individual.
A big part of being a leader is having confidence, which is why
giving them a leadership role at home is a great first step. To
help them branch out get them involved in a group activity
where they can make friends and feel comfortable. This will
make your child more confident and therefore give him more of
the tools he needs to be a leader.
By trying different sports and activities to see what he likes
best, your child could discover his passion. We all know how
much easier it is be enthusiastic about something we enjoy. This
translates into leadership for your child. When he finds something
he loves to do, he will want to take on a more active role
and be a leader.
Don’t forget that your children watch every move you make. If
you are going to preach the values of being a leader, even when
that means doing the hard thing because it’s the right thing to
do, you’re going to have to live those values yourself.
Otherwise, the lectures go in one ear and out the other. Using
your own behavior as an example is a great way to show your
child little ways you can be a leader every day.
Being a leader has greater benefits than being team captain or
club president. If your child is a leader, he thinks for himself. A
leader doesn’t do something just because all the other kids are
doing it. This means he is less likely tosubmit topeer pressure
or fall in with the wrong kind of group and more likely to stand
up for himself and others.
Leadership isn’t easy. There are always going to be obstacles
and setbacks. It’s how your child deals with these obstacles that
separate the leaders from the followers. The key is to have a
positive attitude. For others to believe in and follow him, your
child must first believe in himself. He has tohave an “I can”
attitude that keeps him moving forward no matter what life
throws at him.
When your child is scared to stand in front of a crowd because
he doesn’t want to make a mistake, remind him about the power
of a positive attitude. If he goes in believing he will be a great
leader, he has already won half the battle.
Contributed by Solomon Brenner, Master Instructor of Action Karate and
AuthorofBlackBelt Parenting,"TheRaisingofYourChildforSuccess."
November/December I 215-396-0268 I www.phillyfit.com
PhillyFIT I 35

INSIDE THE 12TH PHILLYFIT BASH/EXPO EVENT
The 6th PhillyFIT
Sunday, November 6th • 11-3pm
VENDORS
WELCOME
For a nominal $325, come
showcase your products and
services to the workout-nuts that
attend our events! Call to
reserve your booth now.
215-396-0268
20 DIFFERENT 8 MINUTE WORKOUTS!
PhillyFIT’s day of working out and more!
The participants decide "Who Teaches Philly's Hottest Workout"
INSIDE THE 12th PhillyFIT BASH/Expo event!
Philadelphia Sports Club • One Highpoint Drive • Chalfont, PA 18914
Cost is $10.00 per person. FREE ENTRY into the Bash event (a savings of $5.00) with purchase of
workout-a-thon! Includes free powerade, fresh fruit and health bars. You can pre-register online
at phillyfit.com - NO WAITING IN LINE AT THE DOOR!
NAME:_________________________________________________________________
STREET ADDRESS:______________________________________________________
CITY, STATE, ZIP:________________________________________________________
PHONE:__________________ E-MAIL:______________________________________
$10.00 per person.
CREDIT CARD #_________________________________________ EXP. DATE______
CVS code (3 digit on the back, or 4 digit on the front if it's an AMEX) _________
or CHECK # _________________ & mail to PhillyFIT Magazine,
868 Central Ave., Southampton, PA 18966
FAX REGISTRATION FORMTO 215-396-0288
20 different local fitness gurus, from all over the region
showcasing many diverse workouts - each workout is 8 minutes
long. Come, join in and do as many workouts as you can, OR
DO THEMALL AND BURN HUNDREDS OF CALORIES!
Vote on the HOTTEST workout!
Types of workouts to include: * high energy * low-impact
* yoga * stretching * breathing * bootcamp style
* dance workouts * core
BRING YOUR YOGA MAT & WATER BOTTLES!
36 I PhillyFIT
November/December I 215-396-0268 I www.phillyfit.com

MEET THE INSTRUCTORS FOR THE 6TH PHILLYFIT WORKOUT-A-THON
Sunday, Nov. 6th, inside the PhillyFIT BASH! • 11-3pm • PSC, One Highpoint Drive, Chalfont, PA. Cost $10 per person
Extreme Fitness Martin McLoughlin
Martin McLoughlin, the owner of Extreme Fitness Personal Training, Inc. has
been changing physiques and lives for 15 years. An ISSA certified fitness trainer
with certifications in Sports Nutrition, Fitness Nutrition, Strength & Conditioning,
Fitness Therapy, TRX Suspension Training, Yoga, Boot Camp and Post-
Rehabilitation Training, Marty and his Extreme Team operate a personal training
facility like no other. He has put his own spin on group fitness with "Extreme Fit", a
synthesis of boot camp, mixed martial arts, yoga, pilates, old-school weight lifting
and strong man training that challenges the mind, body, and spirit while burning
massive calories and increasing strength in a functional way. It is a class for all
ages and fitness levels. Watch Marty and his clients in action on Facebook at
www.facebook.com/ExtremeFitnessTraining and on You Tube at Thehealer714. For
more information please visit: www.extremefitnesspa.com
Punjabi Bhangra and Flamenco Dance Lisa Mele
Lisa Mele is a Certified Group Exercise Instructor and Personal Trainer
(AAA/I and AFFA Member). Lisa won the 2011 "Easiest to Follow" Instructor
Award at the 5th PhillyFITWorkout-a-thon! She teaches a variety of Group
Exercise Classes including Zumba (her favorite) for Bally's Total Fitness,
Future Fitness Powered by AFC and Club Metro (USA) Marlton. Lisa was a
former Professional Cheerleader for the USFL Philadelphia Stars and will
be seen in the documentary movie "The Team that Time has Forgot". Lisa is
also working on developing a "Beginner's Guide to a Total Body Workout"
DVD that will hopefully be out before the end of this year.
ZUMBA Carol Nieto
Carol Nieto has been in the fitness industry for over 20 years and specializes in
Group Fitness. She is certified thru AFAA, AAAI, Silver-Sneakers, FlirtyGirl, CPR
and First Aide. Carol is licensed to teach Zumba, Zumba GOLD, Zumbatomic
and Zumba Toning. She has taught Zumba Chair to the Visually Impaired of
Bucks County and presently teaches Assisted Living/Alzheimer’s patients where
the average age of her students happen to be 95! She also runs independent
Zumba classes for kids (8-12) and adults. Carol was a Zumba Gold Presenter at
2010 PhillyFit Expo and received an award for BEST WORKOUT FOR SEN-
IORS. If you would like more information on Carol, please visit:
http://www.zumba.com/en-US/profiles/24734/carol-nieto.You may also find her on
Facebook at: https://www.facebook.com/#!/pages/Zumba-at-Dance-
Elite/308033512888
Philly Zumba Dara Patrusky
Dara Patrusky is best known for her high energy shake it till you break it
style. Dara has been dancing most of her life starting in ballet then
moving on to hip hop and jazz. She found Zumba in 2001 but never got certified
until a fitness friend talked her into it two and a half years ago. It has
been an amazing journey and she has not looked back since. Dara gave up
her full-time position as an Advertising Sales Executive to bring Zumba joy
into peoples' lives. She enjoys meeting all sorts of new people and helping
them change their lives with Zumba. Nothing pleases her more then to see
the magical energy that happens in her Zumba classes and the happy smiles
on everyone's faces. Dara is part of Team Spice Zumba and she recently
formed her own Zumba Team from B & R Fitness. They have appeared at
PhillyFIT and Parx and other local venues.
ZUMBA Double Trouble
Crystal is frequently featured on QVC as a testimonial
for ZUMBA ® Fitness for her 100lb weight loss.
Courtney is a self-proclaimed gym rat who is constantly
in the gym and has tried everything and still struggled
to lose weight. With ZUMBA ® Fitness, she has
been able to lose 50lbs. so far. Together they are
known as Double Trouble! For more information on
Double Trouble, please visit:
http://www.zumbawithdoubletrouble.com/About-Us.html
ABS LAB Robert Jones
Robert Jones is the owner of Riley F.A.S.T., an in-home fitness and sports
training company. He is an AFAA group fitness instructor, SCW Fitness Boot
Camp Instructor, and Fitour Personal Trainer. Robert holds a BS degree in
Exercise Science from Immaculata University and now teaches a health and
fitness program there. Robert instructs at the Fairmount Athletic Club, Audubon
YMCA, and Versafit where he teaches everything from boot camp to pilates.
For more information on Robert, please visit: WWW.RILEYFAST.COM.
Workout-A-Thon Instructor Ian Savitz
Ian Savitz holds a Bachelor of Science in Exercise Science from Ursinus
College, and a Master's of Science in Sport and Athletic Administration from
West Chester University. Employed by FACTS Fitness for over 10 years, Ian has
transitioned from personal trainer to Vice President of Operations, overseeing
several corporate and commercial health clubs. Ian's professional accomplishments
include appearances in various publications, several speaking engagements,
and awards for innovations in fitness programming. Ian also serves as an
adjunct instructor for the Penn State University kinesiology department.
Piloxing Missy Milewski
Missy Milewski graduated from West Chester University with a Musical Theater
degree and has been dancing since she was in grade school. She loves how
Piloxing combines Pilates (Sleek), Dance (Sexy) and Boxing (Powerful)! She is
the co-owner of Voltage, which is a club that offers Zumba, Piloxing, Turbo Kick,
Stride, Power Yoga and much more! For more information on Missy, please visit:
www.voltagefitclub.com
SPORTS TRAINING Joe Pepe
Want to become better at the sport you play Maybe you just want to become
built like your favorite athlete No matter your goal Joe Pepe, NCSF certified personal
trainer, will help you reach it. You will work at a high intensity, while working
every muscle in your body! You will become stronger, faster, and more agile! You
will also strip away the extra weight that is holding you back from doing what you
dream! Come ready to train like a professional athlete!
For more information on Joe, please visit:
http://www.fitnessworksphiladelphia.com/index.html,
http://www.sportingclubbellevue.com/ and
http://www.facebook.com/pages/Sporting-Club-At-The-
Bellevue/115900275096918#!/phillyfitness
DDIP Partner PT Dr. Drill Instructor Program
Dr. Aaron Oberst is the innovator and developer of the Dr. Drill Instructor
Program (DDIP), an eight-week lifestyle change and health mentoring regimen.
A Marine grunt turned Doctor of Chiropractic; "Dr. Drill" puts his combined
knowledge and experience together in this revolutionary program for
physical and mental well being. The mission of DDIP is to discipline, motivate,
educate and exercise the public to an optimal state of health. Dr. Drill specializes
in early morning physical training for all fitness levels. "What You Put in,
You Will Get Out!" For more information on Dr. Oberst, please visit:
http://www.drdrillinstructor.com/doctorAronOberst.html
KICK BOXING Ryan Gillespie
Ryan Gillespie is the Branch Director for the LaCrest Health Center of the
NorthPenn YMCA in Lansdale. He has his Masters Degree in Exercise
Science from Slippery Rock University, Certified Group Fitness Instructor
and Weight Training Instructor through AFAA and Group Cycling Instructor
through Reebok. He has been in the fitness industry for over 20 years,
instructing Kick Boxing classes for over 12 years and Body Combat
Classes for 2 years. When Ryan is not working he enjoys spending time
with his wife and three children and also playing soccer. Ryan is a former
member of the US National Beach Soccer team.
Sultry Under the Stars - Belly Fit Zen Aura
Zen Aura is an Award-winning professional dancer, dance fitness instructor &
elite athlete. Featured on Comcast Cable Network’s “Meet the Coach” &
World TV, this 6X All-American & National Champion in Track & Field and
East Coast Fantasy Fusion Belly Dance Champion fuses her athletic experience
and artistic expression to create a unique blend of aerobic exercise and
world dance for an exotic and dynamic workout. Zen provides an empowering
experience for students and a challenge to even the most seasoned fitness
enthusiast, from the inside out!
For more information on Zen, please visit: www.Zen-Aura.com
BOXING Phil Chebook
Phil Chebook has background in boxing dating back to 1980, where he
began working out in gyms with boxing trainers and then continued to hone
his skills on his own. He has been a devout member of Lacrest Health
Center and North Penn YMCA for over twenty years. Along with boxing,
Phil is also an avid runner and has organized many races. Last year, he
decided to work with a professional boxer in order to prepare for his first
class as an instructor. Phil has been teaching basic boxing since February
2011 and admits he is definitely living the dream!
Zone to Be Toned Tracy Hess
Tracy Hess is known as the Top Premier Fitness Guru "aka" The Diva of
Fitness. She was an Eagles Cheerleader and award winning NPC National
Ranked Competitor, plus instructor of the Bodysizzle Workout Video Series.
Tracy is certified via ACE, AAAl, AFTA and LA Fitness Group Fitness. During
the PhillyFIT Workout-A-Thon, she is going to lead you through her latest masterpiece
"Zone to be Toned," which incorporates targeted weight training with a
slice of High Energy Funk-adelick Dance combinations. With over 30 years of
experience in the fitness industry, Tracy’s motivation, energy and pure drive
inspires others and is what keeps her fitness vision alive and kicking! For more
information on Tracy, please visit: http://www.zoned2btoned.com/
GLEEKERCISE Deborah Hirsch
Deborah Hirsch, a self-proclaimed dance addict, founded Philly Dance
Fitness in early 2010 to promote her favorite activity as an exhilarating,
accessible form of exercise. Staffed by a network of top-notch instructors,
Philly Dance Fitness offers everything from Zumba to PiYo to Frisky Fridays, a
ladies-only striptease aerobics party. Outside of running weekly group classes,
Deborah collaborates with other choreographers to come up with creative
workshops that tap into pop culture, from the annual “King of Pop Hip-Hop” to
a Lady Gaga-themed workshop that debuts this November. Get a taste of
“Gleekercise” at the PhillyFIT Bash, a seasonal workshop that celebrates the
hit television show “Glee” by pairing heart-pumping dance moves with the
casts’ most infectious songs. All Philly Dance Fitness classes are specifically
designed to feel like dance parties (at least, sweaty, gym-clothes parties) and
accommodate any level of dance experience. Deborah also organizes a number
of free community events every year, including a citywide Philadelphia
Dance Day that got more than 300 people out grooving this past July. In addition
to certifications in group fitness, Zumba, Urban Striptease, step aerobics,
circuit training and target kickboxing, Deborah teaches wedding ballroom
dance lessons, cardio belly dance, aqua dance, hip-hop, sculpt, core conditioning
and boot camp. She’s been featured by the Philadelphia Inquirer,
Metro Philly, Philadelphia Magazine, the South Philly Review and a variety of
local television stations. Find out more at www.phillydancefitness.com. Work
it, shake it, move it, DANCE!
November/December I 215-396-0268 I www.phillyfit.com PhillyFIT I 37

Red Hot Dance Fitness Christine Gallagher
Christine Gallagher is a dancer, choreographer, certified group fitness instructor
and creator ofRed Hot Dance Fitness . Formally trained in Philadelphia & NYC,
Christine danced competitively with the nationally ranked NCAA Temple University
Diamond Gems and began teaching group exercise while an undergrad. With 20
years in the dance and fitness industry, Christine combined her passion and expertise
to design a dance based fitness workout that was easy to follow yet challenging
enough for even the most experienced dancer all while providing a vigorous cardiovascular
workout. Winner of 2 celebrity judge awards at the July 2011
PhillyFitWorkout-athon, Sexiest Workout & Judges Top Pick, Red Hot Dance Fitness
offers teacher trainings as well as ongoing choreography for instructors. For more
information, please visit: www.RedHotDanceFitness.com
MOTIVATION SPECIALIST Mariah Membrino
Marriah Membrino is an ACE Certified Personal Trainer with an SCW Outdoor Boot
Camp Instructor Certification. Marriah uses motivational tactics to help her clients
achieve their own personal goals. She is the originator of her own personal training
service and website: phillyfitnessguru.org. From this platform she offers group fitness
in the form of an outdoor boot camp based in East Fairmount Park,
Philadelphia (now expanding to the Mainline and West Chester areas), and one-onone
training either in-home or at most local gyms. Marriah’s clients receive fitness
training as well as life style counseling to create the optimal personalized fitness
program. She is an exemplary pupil of nutrition and wellness and is currently working
on her RD (Registered Dietitian license). By relating to her clients’ struggles with
her own, she provides a unique insight into the otherwise exclusive world of aggressive
body transformation. Marriah is also a wife and mother and has been an athlete
in dance and gymnastics most of her life. She herself has struggled through injuries,
but is addicted to staying fit and inspiring others to follow in the path of an allaround
healthy lifestyle.
RANGER TRAINING Sgt. Nate
Sgt. Nate Griffin is the founder of Professional Touch Fitness Training Studio
and the creator of theRanger Training Workout System. During the PhillyFIT
Workout-A-Thon, he is going to change things up a bit with a dance aerobic routine
celebrating the music of Michael Jackson and The Jacksons. Join him as he
brings to life to songs such as "I want you back", "ABC", "The love you save",
and "Shake your body down.” For more information on Sgt. Nate Griffin, please
visit: www.sgtnate.com
TAE BO Asa Cansler
Asa Cansler is a Nutritionist and Health and Fitness Instructor Certified by the
American College of Sports Medicine. Asa also holds a degree in Health and
Exercise Science and is Certified by 8 time World Champion Billy Blanks to
teach his Tae Bo ® Fitness classes. Alongside her New Jersey assembled Tae
Bo ® team, Asa conducts the only Tae Bo ® live classes in the State of New
Jersey and remains one of only a handful of instructors certified to teach in
New Jersey. She can be seen in several of Blanks Tae Bo ® videos including
Acceleration, Dedication, (T3-Total Training Transformation), Tae Bo ® Funk and
Free Style Funk as well as the Get Amped Philadelphia infomercial. Awarded
"Most Challenging Instructor" at PHILLY FIT Magazine's 11th Annual Philly Fit
Bash Workout-a-thon, Asa has been featured by the TODAY show NBC, ABC
6 Action News HealthCheck, NBC 10 Terry Ruggles on the Road, CBS 3 Talk
Philly with Pat Ciarrocchi, Burlington County Times, MyCommunity Trend and
many other media outlets. Asa is the President and founder of H.O.P.E. Fit
Club United, Inc. (Helping Others through Physical Exercise) A non-profit company
that sponsors free fitness and nutrition classes to the under privileged.
For more information, please visit: www.asacansler.com
TO REGISTER TO PARTICIPATE GO
TO WWW.PHILLYFIT.COM OR PAY
AT THE DOOR
($10.00 PER PERSON)
FOR MORE INFORMATION
CALL 215-396-0268
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38 I PhillyFIT
November/December I 215-396-0268 I www.phillyfit.com

Minimizing
Emergency
Veterinary
Visits this
Holiday Season
Healthy Pet Section FurryFriendFIT
5) Raisins. Raisins are fatally toxic to some dogs, even in relatively
small quantities. It is unknown which dog (or possibly
which raisin) will have a problem, so it’s recommended to keep
dogs away fromraisins in general.
6) Many other foods items such as macadamia nuts, grapes, coffee,
alcohol, moldy food, and uncooked meats can also cause
toxicity and disease in dogs and cats, and should be avoided.
Holiday Plants Dangerous to Pets
Many of us enjoy the sights and smells of seasonal plants
around the holidays. However, some of them are mildly to
moderately toxic to dogs and cats. Minimizing pet exposure or
eliminating these plants from the home altogether is recommended.
By Jamie M. Burkitt, DVM
The holidays are a fun time of year, but the associated celebrations
often include food, plants, and other items that can be
dangerous for pets. It’s important to keep these things in mind
to minimize the likelihood of your pet getting into trouble and
requiring urgent care.
Holiday Foods Dangerous to Pets
All foods in the list below should be kept away frompets altogether.
It’s best to report any ingestion to a veterinarian immediately.
1) Mistletoe. The berries and leaves of mistletoe are toxic, and
can cause gastrointestinal and cardiovascular problems. It is
safest to avoid mistletoe if you have pets, since problems can be
quite severe. However, if your pet ingests mistletoe, call a veterinarian
immediately for advice.
2) Holly. Holly is mildly toxic, and ingestion can cause irritation
to the mouth and upper gastrointestinal tract. Most commonly,
pets that eat holly leaves will show hypersalivation, head
shaking, pawing at the mouth, poor appetite, and some vomiting.
These signs may be mild or can be severe in some cases.
Ingestion of large quantities can cause obstruction of the gastrointestinal
tract, which is an emergency indicated by moderate
1) Chocolate. Chocolate is toxic to dogs, and the darker (purer)
the chocolate, the more potential for toxicity. Therefore, even
small amounts of baking chocolate, cacao beans, cacao nibs,
cacao powder in baked or unbaked items, or dark / semisweet
chocolates can cause severe problems. Mild chocolate toxicity
leads to vomiting, diarrhea, and some hyperactivity, while
severe chocolate toxicity can cause heart rhythm abnormalities,
seizures, collapse and even death. Be sure to keep your furry
friends away fromthe chocolate treats this season! If Fido does
accidentally get into treats containing chocolate, call a veterinarian
for advice.
2) Xylitol. Xylitol is an artificial sweetener found in many
sugar-free gums, candies, vitamins, and medications for
humans. It can also be purchased in bulk as a sugar substitute
for baking. While xylitol has some known benefits to dental
health in people, it is highly toxic to dogs and can cause low
blood sugar and liver failure in dogs. If your pet ingests xylitol,
immediately take him to a veterinarian for attention, as the side
effects can be dire.
3) Onions, garlic, leeks. These and other similar pungent root
vegetables and their extracts cause anemia and potentially
bleeding abnormalities in dogs and cats. Cats are particularly
sensitive to the effects of these vegetables, while dogs are somewhat
more resistant. In general, pets should not be fed items
that contain onions, garlic, and similar as seasoning.
4) Nutmeg. In relatively large quantities (i.e. ¼ tsp. or more),
nutmeg can cause gastrointestinal upset and hallucinations in
pets, and so should be avoided.
November/December I 215-396-0268 I www.phillyfit.com PhillyFIT I 39

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40 I PhillyFIT November/December I 215-396-0268 I www.phillyfit.com

to significant vomiting. If your pet has access to holly and
shows these signs, seek a veterinarian’s advice.
3) Amaryllis. Amaryllis is a showy flower commonly used in
Christmas-time potted or cut arrangements. It comes in white,
red, striped, and other floral pattern varieties. Primarily the
bulb and leaves of amaryllis plants are toxic to dogs and cats;
the flowers are somewhat less so. Ingestion of plant parts leads
to poor appetite, vomiting, diarrhea, and hypersalivation.
Ingestion of large quantities can lead to sedation and seizures.
If your pet eats amaryllis, call a veterinarian for advice.
4) Poinsettia. While poinsettias have a reputation for being
toxic holiday plants, in reality they are only mildly toxic to dogs
and cats. The sap causes skin irritation, and ingestion of the sap
can cause oral irritation and possibly vomiting. However, signs
associated withpoinsettia ingestion are usually quite mild to
absent.
5) Rosemary and Other Oily Plants, including Potpourri.
The oils in these fragrant plants can cause significant irritation
to the mouth and gastrointestinal tract, and animals should be
prevented from contact with these items. If your pet ingests
suchitems, call a veterinarian for advice.
6) Many other plants such as Christmas cactus, kalanchoe,
tulips, jade, and many, many other houseplants can be toxic to
dogs and cats. Lilies of most types are fatally toxic to cats.
There are open-access lists of toxic and non-toxic plants available
at www.aspca.org/Pet-care/poison-control.
Holiday Environs Potentially
Dangerous to Pets
Many holiday decorations and other environmental items can be
dangerous to dogs and cats in some situations. When decorating
your home for the holidays, take your pet’s temperament
and access into account when selecting items and setting things
up.
Electrical cord exposure can cause oral burns, seizures, collapse,
or severe breathing problems. Batteries are dangerous if
punctured or swallowed. If your pet shows any of the problems
listed here, or chews or swallows a battery, take her to a veterinarian
immediately.
3) Stuffed Toys. Stuffed toys are great distractions for dogs.
Be sure Fifi’s toys are safe by removing sharp or stringy elements,
and remember that your dog should always be supervised
when playing with toys. Dismembering, de-stuffing, or
eating the innards of stuffed plush toys can cause life-threatening
gastrointestinal obstruction, which usually causes moderate
to severe vomiting.
4) Candles. Be sure that lit candles are kept out of paw and
tail’s reachat all times!
Most importantly, use your best judgment when it comes to your
pet and holiday exposures. If you have questions or concerns
about a possible exposure, be sure to call your veterinarian
immediately or a twenty-four hour hospital if your veterinarian’s
office is closed. Have a veryHappyHolidaySeason!
Jamie M. Burkitt, DVM, Diplomate ACVECC, Red Bank Veterinary Hospital –
Cherry Hill
• Duke University, Bachelor of Science 1992-1995
• University of California at Davis, Doctor of Veterinary Medicine 1996-2000
•UniversityofPennsylvania,InternshipinSmallAnimalMedicine&
Surgery – 2000-2001
•LecturerinEmergency&CriticalCare,UniversityofCaliforniaatDavis–
2001-2002 and 2005-2007
• University of California at Davis, Residency in Emergency & Critical Care – 2002-2005
• Assistant Professor, University of California at Davis, Department of Surgical & Radiological
Sciences, School of Veterinary Medicine – 2007-2008
• Private Veterinary Consultant – 2009-2011
•JoinedRBVHTintonFallsandRBVHCherryHill–2011
1) Christmas Tree. Fortunately, the natural evergreens generally
used as Christmas trees are non-toxic or only slightly toxic to
dogs and cats when ingested. However, tree needles can sometimes
cause direct mechanical irritation to the mouth, esophagus,
and stomach, and can thus cause vomiting or (rarely) puncture.
Consider any chemicals added to the tree’s water supply –
many animals like to drink from the Christmas tree water.
Chemicals added to the water or sprayed on the tree as flame
retardant can cause toxicity. Households with pets should not
use tinsel or stringy garlands that could be chewed and swallowed
because these items can cause life-threatening gastrointestinal
obstruction. Tall trees should be anchored so that pets
cannot pull them over, causing either trauma to themselves or a
fire hazard. Artificial trees themselves and flocking (artificial
snow) have not been reported to be toxic, but it’s important to
remember that large ingestions of anything can cause obstruction
that could require emergency surgery, and that some artificial
trees or flocking may be treated with chemicals that have
potential for toxicity.
2) Electrical Cords and Batteries. Keep electrical cords out of
reach to avoid electrocution. Chewing on electrical cords is a
particular danger in curious, playful puppies and kittens.
November/December I 215-396-0268 I www.phillyfit.com PhillyFIT I 41

FamilyFIT
The Foundation
for a
Perfect Pooch
Training, Exercise, and Socialization…
By Kevin Lehman
Having had the privilege of interacting with 100’s of dogs in a
social environment on a regular basis for over 8 years, I am
convinced there are three areas that are critical to the mental
and emotional health of all dogs. While the amount of each
required will vary by dog, depending on breed, age, and temperament,
neglect in one or more of these areas is almost
always the underlying cause of canine behavior problems.
Medical conditions, genetic defects, or neurological illnesses are
atypical causes.
Ask yourself if you are meeting your dog’s needs in these three
key areas:
Training: By training, I am not referring to whether or not your
dog knows what “sit” means and will sometimes even do it, I
mean all the things that you do on a regular basis to build your
relationship with your dog so that they both trust you to keep
them safe and respect you enough to reliably pay attention to
what you ask of them. This relationship is established through
your interactions with them and especially through the enforcement
of rules and boundaries that you establish for them. These
rules are often composed of both basic commands such
as sit, stay, come, etc., as well as more subtle boundaries such
as “Stop Barking!,” “Get off theCouch!,” or “GiveMeThat!”
42 I PhillyFIT
November/December I 215-396-0268 I www.phillyfit.com
The manner and consistency with which you enforce these
boundaries are key to your dog’s behavior, mental health, and
overall happiness. Too few boundaries and too many entitlements
can result in food or possession aggression, or just not
doing what you ask. Being too harsh or inconsistent in enforcing
rules can cause fear, or aggression, or both depending on the
dog. Correct training results in a happy, friendly,
obedient dog.
Exercise: Exercise is just as important for dogs as it is for
humans. Lack of sufficient exercise (5 minutes outside to pee is
probably not enough), results in health issues and behavior
issues such as anxiety. The amount each dog requires is very
dependent on breed, age, and temperament (often influenced by
breeding). So while a 10 minute walk twice a day may be fine
for a 12 year old Bassett, it won’t satisfy your adolescent
Border Collie. Also consider the type and duration of the exercise.
A two mile walk on a leash is not equivalent to six hours
of exercise at day care (not to mention the additional mental
stimulation of interacting with the other dogs). Adolescent dog
or active breeds should get more regular high intensity off-leash
exercises such as throwing a ball, day care, or agility.

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November/December I 215-396-0268 I www.phillyfit.com PhillyFIT I 43

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Socialization: Dogs are instinctually social animals. Their
desire for interaction with people and other dogs is obvious in
young puppies. To ensure this healthy behavior develops properly
and continues into adulthood, expose younger dogs as early
and often as you can to positive interactions with both people
and dogs. Remember though that these interactions need to be
controlled so that they are positive. Severe negative interactions
such as screaming kids, or severe dog bites can cause mental
trauma for months or years. However, the likelihood of a traumatic
event occurring lessens as your puppy learns social skills,
and acclimates to new experiences.
So do your dog (and yourself) a favor. Train, exercise, and
socialize as early as you can and throughout your dog’s life in
proportion to their needs
KevinLehmanis co-owner/operations manager of Perfect Pooch, 200 King
Manor Drive, King of Prussia, PA. For more information, call
610.337.7698 or visit www.thepackleaders.com.
To advertise your pet
business in this section call
PhillyFIT at 215.396.0268
Sit Back,
Relax
& Let Me
Do The
Walking
Serving
Delaware County
Morning,
Afternoon,
Evening &
Bed Time!
• Daily Dog Walking
• Daily 20-30 minute exercise
and play time
• Mid-day Mini-Visits
• Vacation or Overnight Visits
• Pet Taxi Service to & from
Vet, Groomer, etc.
• Water plants
• Take in Mail& Newspaper
• Take out Trash/recyclables
• Alternate lights
Bonded & Insured
No Additional Charge for Holidays & Last Minute Calls
Great Alternative to a Kennel
Call Nicole for Consultation 610-357-2288
www.mydiggitydog.com
YOU KEEP THEM HAPPY, WE’LL KEEP THEM HEALTHY!
A MAJOR TECHNOLOGICAL BREAKTHROUGH
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44 I PhillyFIT
November/December I 215-396-0268 I www.phillyfit.com

Buxmont Media offers:
Websites
Print Advertising
Logos
Direct Mail
Signage
eNewsletters
Post Cards • Brochures
Flyers and more
Visit buxmontmedia.com
or call 267-663-6300
Of the Brandywine Valley PA. INC.
An Active Sport for You & Your Dog!
Beginners Class Starts January 2012
Applicants Accepted On A First-Come Basis
Visit www.tbacagility.org or e-mail spaniel37@aol.com
610-565-7691
November/December I 215-396-0268 I www.phillyfit.com PhillyFIT I 45

FOR A FREE
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CALL TODAY!
46 I PhillyFIT
November/December I 215-396-0268 I www.phillyfit.com

NEXT MONTH in PhillyFIT
New Year's Guide
to Fitness Classes
& Clubs!
If YOUR business offers any type of
exercise, you qualify to promote it
in our upcoming Jan/Feb 2012
issue, guarenteed to be packed
with ideas for our readers to make
2012 the year they get FIT!
We need you to email us your:
Business Name, Address, Phone,
Email, Website, Logo
What makes your business unique
andwhat you offer. Let our readers
know what you can do for them,
along with any specials!
Send to
Jami@phillyfitmagazine.com
or call 215-396-0268
for more information
Best Bikini Laser in Bucks County
(215) 348-3415
www.silbermanmd.com
VictoriaCapozzoli@yahoo.com
David A. Silberman, M.D., F.A.C.S.
Advanced Clinical Skin Care
Microdermabrasion • Dermaplaning • Chemical Peels
Laser Hair Removal
Facial Hair Removal • Detailed Full Body
Brazilian Bikini Laser
Photorejuvenation
Rosacea • Dyschromia
800 W. State St. - Ste. 300 - Doylestown, PA 18901
Victoria Capozzoli
Clinical Aesthetician
• Chairside Whitening System
• As seen on ABC’s
“Extreme Makeovers”
• Call for more information on
The New Zoom Advanced Power
Get ZOOMED for the Holidays
Gift Certificates Available
www.kingofprussiadental.com
November/December I 215-396-0268 I
www.phillyfit.com
PhillyFIT I 47

NEW LOUNGE!
NEW FIT CTR!
Zumba, Bxoing, Dance, Rqtball,Indoor Track, 2 Pools,
Personal Training, Cadrio, Yoga, Free Weights,
Power Lifting, Spin, Kids Fit Ctr, Parties, Group Fitness,
Basketball, Bokwa and more!
NEW 41 SPIN BIKES!
Redeem by 11/15/11.
2 INDOOR POOLS!
48 I PhillyFIT
November/December I 215-396-0268 I www.phillyfit.com

NOV/DEC
PHILLYFIT BASH
&
WORKOUT-A-THON
Held inside of the
Philadelphia Sports Club
One Highpoint Drive
Chalfont, PA 18914
SUNDAY,
NOVEMBER 6, 2011
11-3PM
EVERYTHING HEALTH & FITNESS
YOU CAN IMAGINE!
FITNESS CELEBRITIES
LIVEBAND AND DJ
WORKOUT DEMOS
PILATES, TAE BO, KARATE, YOGA,
CORETRAINING, ZUMBA, TAI CHI,
BOXING, GYMNASTICS, SPINNING
& SO MUCH MORE!
Come try 20 different types of workouts to
include:
* HIGH ENERGY * LOW-IMPACT
* YOGA * STRETCHING
* BREATHING * BOOTCAMP STYLE
* DANCEWORKOUTS * CORE
Come, join in and do as many workouts as
you can. Each workout is 8 minutes long.
PLACE YOUR
CALENDAR LISTING
BOXED LISTINGS
FOR ONLY $75
CALL 215-396-0268
NOV. 13
The Lemon Run 5K
Time: 8:30-11 am
Place: Memorial Hall, Fairmount Park,
Philadelphia, PA
Contact: Sheryl
Phone: 610-649-3034
Email: Sheryl@AlexsLemonade.org
Web: www.TheLemonRun.com
NOV. 18-19
Philadelphia Marathon Health
& Fitness Expo
Entry is free and open to the public, and
includes numerous activities, vendors and
seminars.
Times: Noon-9pm Nov. 18; 10am-7pm Nov. 19
Place: Pennsylvania Convention Center, Hall
A, 12th & Arch Sts., Philadelphia, PA
Web: philadelphiamarathon.com
NOV. 19
Philadelphia Rothman 8K
Time: 7 am
Contact: Melanie Johnson
Phone: 215-683-2060
Web: philadelphiamarathon.com
NOV. 20
Philadelphia Marathon
Like all marathons sanctioned by USA Track
& Field, the Philadelphia Marathon is 26.2
miles. What sets it apart is that every inch of
our course is steeped in the history and culture
of one of America's great cities.
Philadelphia truly is a city of neighborhoods,
and runners will experience many of them,
from the hip to the historic. Run past the hip
shops and boutiques in University City and
Manayunk. Experience our Revolutionary heritage
at Independence Hall, the Betsy Ross
House and the Liberty Bell. Keep in step
along the waterfront, showcasing Penns
calendarof events
Landing on the banks of the Delaware River
and the Fairmount Water Works on the
Schuylkill River, a Greek-inspired masterpiece
of early-1800s industrial engineering and
architecture.
The course is fast, with digital splits provided
at each mile marker. Fluid stations are set up
throughout the course as are spectator overlooks.
And you’d better get ready for the
crowds. Each year, spectators line the course,
eager to cheer on runners. Because there is
nothing we love more in this town than a
champion.
Not up for a full marathon The Philadelphia
Marathon starting at 7am offers a Half
Marathon just for you. This 13.1-mile event
kicked off in 2006 to meet the demand of diehard
runners and amateurs alike looking to
get their feet wet or who wanted a serious
challenge, but don't have the time to train for
a full marathon.
With the addition of the Half Marathon, it ’s
even easier to get involved in the Philadelphia
Marathon weekend! With more events than
ever before, you can be sure to find something
to suit your experience level and satisfy
your competitive spirit.
Email: philadelphiamarathon@gmail.com
Phone: 215-683-2122
DEC. 10
Jingle Bell Run/Walk for Arthritis in
Bucks County
Run or walk a 5-kilometer route with your
team members and celebrate the season.
Event includes costume showcase, kids fun
run, refreshments, entertainment, vendor
expo, chip timing, awards ceremony and
more!
Certified USATF Course #PA10046WB.
Time: 10am
Place: Bucks County Community College, PA
Contact: Bettina McClure
Email: bmcclure@arthritis.org
Web: www.jbrbucks.kintera.org
Brandywine Valley Ski Association
A year-round sports and social club dedicated
to promoting skiing (2-3 trips a year in the
continental United States and Europe) and
related activities: biking in summer, sailing
weekend trip, happy hours twice a month, two
summer pool parties, a holiday party, concert
picnics at local wineries and Eagleview,
camping and more!
Time: General meetings are held the first
Wednesday of each month September-May at
8pm.
Place: Ruffini's Restaurant, 43 N. Bailey
Road, Thorndale, PA
Web: www.brandywinevalleyski.com
Buck Ridge Ski Club
Place: Bryn Mawr, PA
Web: www.buckridgeskiclub.org
Bucks County Ski Club
Place: Doylestown, PA
Web: www.buckscountyskiclub.com
Central Ski Club
Place: 76 Kelmar Ave., Frazer, PA 19355
Phone: 610-644-8898
Eastern Pennsylvania Ski Council
Web: www.easternpaskicouncil.org
Main Line Ski Club
Ages 21 and over. Upscale ski club featuring
numerous social activities throughout the
greater Philadelphia area. Trips to Europe,
Western and Eastern U.S. Partners with
Philadelphia Sailing Club. Also does bicycling
and tennis.
Time: Meets every second Tuesday of every
month, September-April.
Place: Crowne Plaza Hotel at King of Prussia
Mall, King of Prussia, PA
Web: www.mainlineskiclub.com
New Hope Nordics
A ski club in the Middle Atlantic (Philadelphia
area) that is 100% dedicated to cross-country
skiing.
Place: 2562 Ogden Ave., Bensalem, PA
19020
Web: prnt4u.com/nhn1.htm
Penguin Ski Club
Time: General meetings held first Tuesday of
each month (September-April) at 8 pm
Place: Phoenix Sport Club, 301 W. Bristol
Road, Feasterville, PA
Web: penguinskiclub.com
Tiroler Ski Club
Place: Philadelphia, PA
Web: www.tirolerskiclub.com
Wissahickon Ski Club
Place: Wago 1 Summer Hill Ct., Lafayette Hill,
PA 19144
Web: www.wissahickonskiclub.org
ONGOING
South Philly Striders Running Club
Yo! Get in shape!
Meets Tuesdays and Thursdays at 6am at
Geno’s Steaks, Ninth St. & Passyunk Ave.,
Philadelphia, PA
Meets Saturdays, 8 am, Front & South St.,
Philadelphia, PA
Email: info@southphillystriders.com
Web: www.southphillystriders.com
Highroad Cycles Saturday Morning Ride
Average speed is 16 mph. You should be able
to comfortably ride within this average speed,
including some challenging hills, over 30 to 40
miles. Ride is weather permitting. Time: 9am
Place: Highroad Cycles Doylestown, 73 Old
Dublin Pike, Suite 4, Doylestown, PA
Phone: 215-348-8015
Web: www.highroadcycles.com
Keswick Cycle Cherry Hill Road Rides
Saturdays, 7:45 am
Distance: About 40 miles.
Return to shop no later than 11:30am.
Helmets are mandatory! This is an unsupported
ride. Please carry at least one tube and
pump/CO2. Food and water are highly recommended.
“No rider left behind on a shop ride.”
Place: Keswick Cycle Cherry Hill, 305 E. Rt.
70, Cherry Hill, NJ
Email: salesstaff@keswickcycle.com
Phone: 856-795-0079
Web: www.keswickcycle.com
Bikesport Mountain Bike Ride
Distance: 2 loops. For all levels. Mountain bike
required.
Time: Saturdays, 9 am
Place: Green Lane (Knight Road) parking lot,
Green Lane, PA
Email: Ginny Politz,
ginny@bikesportbikes.com
Web: www.bikesportbikes.com
MTB on the Pennypack Trails
Meet at the Pine Road entrance to
Pennypack Park, Philadelphia, PA, Tuesdays
at 6:30pm and ride till about 8pm. Come
enjoy the great outdoors (without cars) after
dark! Lights and a trail permit are required (go
to www.fairmountpark.org/TrailPermits.asp to
buy a permit). Depending on the predicted
weather and/or trail conditions, the ride may
be canceled or rescheduled for another
evening. Call or email to confirm that the ride
is on or with questions.
Phone: 215-740-0973
Email: ride_with_cb@rocketmail.com
Web: www.phillybikeclub.org
Weekly Tuesday Runs
With the Manayunk Running Club.
Time: 6:30-9 pm
Place: Sports Works, 4320 Main St.,
Manayunk, Philadelphia, PA
Email: info@manayunkrunning.com
Web: www.manayunkrunning.com
Weekly Wednesday Group Runs
Time: 6 pm
Place: Jenkintown Running Club, 416 Old
York Rd., Jenkintown, PA
Phone: 215-887-2848
Email: bob@jenkrun.com
Web: www.jenkrun.com
Thursday Night Group Runs
Finish at Lululemon for a yoga stretch!
Time: 6 pm
Place: Philadelphia Runner, 1601 Sansom St.,
Philadelphia, PA
Weekly
Phone: Laura, 215-972-8333
Email: laura@philadelphiarunner.com
Web: www.philadelphiarunner.com/
Saturday Support Group for Adults With
Diabetes
All adults with diabetes are invited to an intelligent
discussion about diabetes, weight control
and healthy living. Free.
Time: First Saturday of the month, 11 am -
noon
Place: Integrated Diabetes Services, 333 E.
Lancaster Ave., Wynnewood, PA
Phone: 610-642-6055
Web: www.integrateddiabetes.com
Saturday Support Group for Adults with
Diabetes
All adults with diabetes are invited to an intelligent
discussion about diabetes, weight control
and healthy living. Free.
Time: First Saturday of the month, 11am-noon
Place: Integrated Diabetes Services, 333 E.
Lancaster Ave., Wynnewood, PA
Phone: 610-642-6055
Web: www.integrateddiabetes.com
Asperger Syndrome Family/Caregiver
Support Meetings
All parents and other adult family members or
caregivers of children with Asperger's syndrome
and similar diagnoses are welcome.
Meetings are held the second Tuesday of
every other month. The group's mission is to
raise public awareness, advocate for improved
education and services, and provide support
and information. There is no fee for the meetings.
Call for information.
Time: Second Tuesday of every other month,
7:30pm
Place: Grace Chapel, Darby and Eagle roads,
Havertown, PA
Time: Third Tuesday of every other month,
7pm
Place: Avon Grove Charter School, 110 E.
State Road, West Grove, PA
Time: Third Thursday of every other month, 7-
9 pm
Place: Good Shepherd Lutheran Church, 132
E. Valley Forge Road, King of Prussia, PA
Phone: 610-449-6776
Asperger's Adults Family/Caregiver
Support Meetings
Time: First Saturday of the month, 10am-noon
Place: Montgomery County Human Services
Building, 1430 DeKalb St., Norristown, PA
Phone: 610-449-6776
NAMI
NAMI (the National Alliance on Mental Illness)
holds monthly NAMI Connection (peer-run)
support groups for family members and caregivers
of persons with mental illness (i.e.
schizophrenia, bipolar disorder, OCD etc.).
For more information please call 215-886-
0350 or email namipottstown@verizon.net.
The first Friday of the month, 10:30am at
Norristown Public Library, 1001 Powell St.,
Norristown, PA.
The second Wednesday of the month, 12pm
at Pottstown Public Library, 500 High St.,
Pottstown, PA.
The third Wednesday of the month, 1pm at
Lansdale Library, 301 Vine St., Lansdale, PA.
The fourth Tuesday of the month, 2pm at
Abington Presbyterian Church, 1982 Old York
Road, Abington, PA.
The second Thursday of the month, 7:30 pm
at 100 S. Keswick Ave., Glenside.
Better Breathers Support Group
The Lung Center at Paoli Hospital is hosting a
free support group for patients with respiratory
disorders and chronic lung diseases the
second Tuesday of every month. Registration
is required. Call to register.
Time: Second Tuesday of the month, 2-3 pm
Place: Paoli Hospital, Paoli, PA
Phone: 610-648-1651
November/December I 215-396-0268 I www.phillyfitmagazine.com PhillyFIT I 49

Classical Yoga Teacher Training
With Bob Butera, PhD & Kristen Butera, ERYT500
Y
ou:
Deepen Your Personal Practice
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A dedicated student who is ready to learn more
about yoga. No age, skill or particular level of experience
required. All you need is an open mind and a willingness
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U
s:
One of the finest & most established schools of Yoga
in the country. A dedicated group of yoga scholars,
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• Yoga Alliance Certified
111 Lancaster Avenue | Suite G | Devon, Pennsylvania 19333
610-688-7030 | studio@yogalifeinstitute.com | www.yogalifeinstitute.com
50 I PhillyFIT
November/December I 215-396-0268 I www.phillyfit.com

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 andmuscles 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/coldtherapy, massage andother "therapeutic"
techniques may offer limitedrelief.
Considerable research has produced a relatively new therapy
that is highly effective in treating intervertebral disc problems.
This treatment, known as Decompression Therapy, has opened
the floodgates of new patients to Tri County Pain Management
andPrecision Pain Management Centers.
Decompression Therapy is a traction-based procedure that can
relieve pain associated with disc herniation, degenerative discs,
posterior facet andcompression-relatedsyndromes. It also
enhances the healing process and renders quick, effective and
amazing pain relief that enables most patients to return to a
more active lifestyle! It is an FDA-cleared procedure, and most
insurances cover traction therapy.
Decompression occurs as a result of an improved understanding
of how to reliably cause the spine to "unload." The vertebral
separation causes a vacuum or a centripetal force in the disc,
which results in a "phasic change in pressure." This "vacuum
effect" helps in the retraction (pulling in) of the extruded disc
material.
When the disc retracts it can stop putting pressure on the
spinal nerve or spinal cord. Thus the term "Decompression."
Once the nerve is decompressed, a significant amount of patients
will notice a decrease in arm/leg pain.
Someone who has previously not foundrelief through other
treatments is a perfect candidate for this treatment.
Decompression Therapy may also be useful in determining the
overall prognosis of passive care and expediting the phase-in of
rehab protocols. Clinical findings suggest Decompression will
create a relatively quick initial response. Patients who do well
tend to feel a sense of relief (which can be direct pain
cessation or a centralization of pain and/or reduction to an ache
or stiffness) within six sessions. Full relief, if attainable through
this passive treatment, can be in as soon as a few weeks.
(Occasionally a "stubborn" pain syndrome may continue to
improve slowly over 15 sessions, though this is not the norm.)
Often, patients will be treatedin 4-6 sessions andnotice enough
relief to allow active rehab to begin. Their Decompression may
continue (pre- or post-rehab depending on the methods chosen)
for 4-6 further sessions before discontinuing or reducing the
frequency. Typical frequency is 3-5 times per week. The extent
and seriousness of the symptoms will determine if more than 3
sessions per week should be used. Treatments only take about
25-30 minutes, andagain, most insurance companies cover them.
For more information on how you can benefit from the
Dynamic Traction System (DTS), call Tri County Pain
Management Center 215-957-5400 or the Precision Pain
Management Center at 215-657-9393.

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