Allyssa Landis, 21 Senior at Ursinus College TAP-N-BURN ...

TAP-N-BURN FITNESSAllyssa Landis, 21Senior at Ursinus CollegeTodd ParkerTP2 CoachingMomma Vi’sSeasonings

2 I PhillyFIT January/February I 267-767-4205 I www.phillyfit.com

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publisher’s pageFamily CircleFullThe tables have turned. I’m takingcare of Mom and the kids are takingcare of me. Somehow, we all justmake it work. Sound familiar?Read on.Every now and then, people stop me on the street and askabout this Publisher’s Page. Some readers are taken abackby my personal, unplugged, unabashed rants. The expectationof the majority is that I would have used theseblank pages to extol workout advice, maybe providehealthy eating tips or even report on the latest exercisecraze. Instead, I open my soul, spill my guts and rambleon about what I’m dealing with month- to- month, yearto-year. What’s the motive to my madness? My thinkingis that being “FIT” is just as much about emotional fitnessas it is physical fitness. Who knows? My own from-theheartanecdotes might even help a couple readers alongthe way. Many have told me, on several occasions, that ifthey’re blue, depressed or just feeling low, getting to thegym is so much harder! Believe me, I get this. When myspirits are crushed, the last thing I want to do are crunches.But, I strap on a set and haul my butt there because Iknow that working out releases endorphins and we allknow what endorphins do!My point? PhillyFIT isn’t just about the fitnesscommunity at large. That community is made up ofthousands of thinking/feeling people who go throughpeaks and valleys, just like me—highs, lows, curveballsand speedballs. When I sat down to think about this issue,I felt good for the first time in a long time–less stressedout, a little less anxiety-laden and yes, a little bit more likemyself. Here’s why…My Best Friend is Five.Now, a lot of people may raise a brow at that, but it palesin comparison to what I’m about to tell you, which is theman I admire the most in the world is twenty-five. Sincewe’re on a confessional role at the present, I might aswell divulge that my idol, the “A Number One Dude”who rocks my world every day, is fifteen. Lastly, myMommy andSavannah4 I PhillyFITMarch/April I 267-767-4205 I www.phillyfit.com

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treasured and cherished confidant is seventy-five. No, they’re notmy Facebook friends; they are actually real, three dimensional folksthat I interact with each and every day. You got it! I’m referring tomy FAMILY - my daughter, my sons, and my Mom.What about my own peer group? My contemporaries? Gal pals andmale companions? Well the “pushing-fifty crowd” has fallen off myradar a bit and it’s purely circumstantial. It’s not like I don’t want todown some chardonnay fireside with good conversationalists,movers and shakers, lamenting about that darn hill that we’re allabout to be over! It’s just that my family has been in the front row ofthe production called MY LIFE for a while now. And guess what?It’s okay. Whether I’m playing Barbie’s or reading Reader’s Digestout loud or whether I’m making a three-pointer in my driveway orlearning how to rig an engine so it rips loudly, I’m happy. I’m gettingback to me, ‘cause for a while there, I lost myself in someoneelse’s quicksand. Thankfully, I got out before I went undercompletely.* * *What I’ve realized is that I’ve come full-circle. Yes, middle age willgive you perspective, while it’s simultaneously zapping yesteryear’sEnergizer Bunny in you! I’m now taking care of my Mother, helpingto get her health and Chi back in the right place. Following myFather’s death, my Mom’s health started to decline. Heck, so didmine actually. Losing my beloved Dad still leaves me speechlessand at a loss, but beyond that, even my own nuclear family dynamicchanged. And that didn’t help my Mom’s mental or physical statemuch either. She became frail and unmotivated, just sort of reclusiveand withdrawn. Hard to believe the honky-tonk chick, calling cardof year’s past was coming to a screeching and palpable halt, right infront of my eyes. I think that worry and stress got the best of her asshe began to slowly neglect herself. Last week everything finallycaught up to her and Mom unfortunately suffered a mild to moderateheart attack. On top of her cardiac issues, she also has a massivebleeding ulcer in her gastric system. Honestly, we nearly lost her justwhen things started looking up again. But this is life, this is “normalstuff” now, as opposed to the totally out-there, abnormal ‘stuff’ thatwe had been enduring and I can handle this. My family can handlethis! We Appenzeller ‘kids’ can do it. We always have! Our headsare clear and our skin is thick.Mom spent about a week in Doylestown Hospital. Thank goodnessfor the staff, as usual, who have bailed my loved ones out of troublemore than once. We’re all getting her back on her feet one step at atime. It’s not enough just to plan her day. We collectively decidedthat we needed a long-term solution in order to battle her healthissues as a team. Yes, she is included in this discussion, which I’lltake as a first sign of hope and turn-around. We have urged her totake better care of herself and we’re all committed to help. I thinkfor the first time in a long time, she wants to, as well. I see thatsparkle in her eye; it’s just that it takes all of us to drag it out.The past year I have learned that my family and I can’t force myMom to care about her well-being. When your somewhat stubborn,senior, parent stops any form of exercise, stops eating and sleepingon a decent schedule – beware no good comes from this. Thesayings are true - an active body tends to stay in motion, and aninactive body tends to stay sedentary. Energy begets energy.6 I PhillyFITMarch/April I 267-767-4205 I www.phillyfit.comWell, one thing’s for sure, Mom didn’t raise me to just kick back,turn a blind eye and let her slack. No way! Up and moving she willbe, back to ‘happy road’ if I have anything to do with it. After all,how many times has she done this for me? I mean come on; I thinkI took that trip one too many times for any parent to have to endure!Anyway, back to my point. Enough of this lying around the livingroom twenty-three hours a day, feeling depressed, watching hours ofHGTV programming. That’s for the (old) birds, not my Polish, hardnosed,Momma bird.My family is simply inspirational. They’re resilient andtriumphant, at any age. Where did they come from,I mean, really? Did I have anything to do with any of this?Each family member has his/her struggles, and yes,change is hard. There’s no doubt about it. There’s onlyone thing harder than change itself—it’s how you chooseto deal with that change, how you come out of it. I sitback in awe and learn, from the masters around meeach and every day.THE NEW NORMALWhen I was a teenager, I remember watching One Day at a Time.This TV sitcom, which debuted decades before “Reality TV”, was acultural phenomenon. Somehow, this show seemed to capture thehuman spirit in the most realistic way. That theme song is still in myhead even as a type. Although I secretly longed to be ValerieBertinelli (and then later really wanted to be her after she marriedrock legend Eddie Van Halen, and again after her incredible JennyCraig weight loss… sorry, I digress), I was mesmerized by BonnieFranklin’s character, Ann Romano. Back then the term ‘single mom’didn’t resonate with American families. It was frowned upon andwas just one of those things about which no one talked. I was tooyoung to understand the challenges, the cultural cold shoulder, andthe shame. All I knew was that she was my hero. I just couldn’t figureout how she did it! How did she manage to work and take careof her kids?For the longest time, I thought that ‘Schneider’ was the Dad of thisfamily until my Mom explained that he was the “Super” and wasthe only one in their apartment to fix things. I was thirteen at thetime this iconic show peaked and just couldn’t wrap my headaround the whole absentee father-thing.As I matured, I learned that families really do come in all shapesand sizes. Right around age fourteen it just clicked with me. Myfamily traveled a lot and I was pulled in and out of many nationaland international schools. Seeing the world like that will give you anamazing point of view. I remember having a conversation with myFather one summer afternoon, when I was about that age. I said,“Dad, what if I never get married. What if I never find the love ofmy life? Do you think someone will love me as much as you loveMom?”My father’s eyes widened and he seemed uncomfortable, like therewas a gnat circling his head or something. “Jami, why are you worryingabout such a thing like that right now? You’re going to have tokeep men away with a few bat swings, or actually, I will! Let’s talk

about this when you get a little older.”I persisted, “But Dad, if I don’t marry, then I’ll never have a familyand that’s really horrible. I really want a family some day. What if Ican’t find the right man?”“Jami, listen. I know that someday you’ll find your Prince Charmingand he will whisk you off your feet. Now stop this crazy talk andlet’s go to the barn so I can watch you ride your horse.”“I really want a family some day Dad. I want someone to take careof, and I want someone to take care of me.”“Jami, that’s a nice wish, and I’m sure it will come true someday.You are going to make a wonderful wife, a marvelous Mom and Ihave a feeling that a family is definitely in your future. ‘Cause Iwant to be a Pop-Pop, you know, someday.”Ding! Ding! Ding! That’s it! A family is in place to take care of oneanother, plain and simple. To this day those words ring true. Andeven though he’s been gone, I can still feel my Father’s wisdom andlove wrapped around me like a warm, cozy blanket. Dad was right.He often said, “There’s no such thing as ‘normal’. If we all spenttime doing a little less judging and labeling, and a little more listeningand understanding, perhaps the world might be a betterplace for us all.”TOSS YOUR CALENDAR IN THE TRASH AND FORGETABOUT IT.We all have one. You know, that calendar in your kitchen or diningarea that lets everyone know what family members are up to. Okay,so thanks to Savannah, ours is a whiteboard that looks more like‘Let’s-Play-Teacher Day’, but yes, it’s a great tool for parents andkids alike. We’re all such little robots. We live and die by schedulesin our phone and on our walls. I challenge you to toss your schedulein the garbage for one week. That’s right! Forget trying to watchevery soccer practice, doing your workouts (I’m sure I’ll get hatemail for that one), using the Play Stations, participating in the carpoolfor band practice, and going to Parent’s Night at school.Re-schedule all non-urgent doctor’s appointments. Don’t groceryshop unless you really need to and forget doing the endless laundry.Ignore that check engine light for just a few more days and stepoutside of your comfort zone. Jettison the dreaded calendar!That’s right; I challenge you. Now you might ask, “What the heckam I going to do with all that family time?” Well, I’m sure you’llthink of some really fun activities. Dust off that game ofScrabble. Not! Forget that idea. Okay, here’s one: we are allhaving a blast playing each other in that new app my kids foundfor “What’s the Word” game. Holy S%*@, that is so muchfun! Trying to beat each other to figuring out what the blankword is, what a hoot! I don’t think any of us realized how smart (ordumb) we really are!Take a walk as a family. Visit a near-by town that you’ve alwayswanted to walk through and explore. Think of all the times you said,“When I get around to it,” and then act. Is it too weird to even sug-March/April I 267-767-4205 I www.phillyfit.comgest finding some kind of meal to cook, or at least sit down and plana favorite food night or theme together? And better yet, to even sitand eat it at the same time together!There are many ways to rekindle that family feeling. Man, in myfamily all I have to do is throw on the radio and we all start dancinglike the freaks we are. Okay, so the fifteen-year-old just stares mortified.But deep down, he’s dancing too, and we all know it! It doesn’thave to be expensive. Spring is here. It’s a time of rejuvenationand introspection. The flowers are popping up, green leaves are sayinghello again and the sun’s rays are kissing our backs. Wow, ourbacks! Yes, those workouts have paid off because boy do our backslook good! And guess what? It feels good. It feels even better whenyou’re outside with loved-ones breathing in the honey-suckle lacedair, listening to the humming birds and catching those cool fireflies.Nerdy or not, it’s the “New Cool.” Really!Jami’s Top 10 Ideasfor Spurring Quality Family Time1. Grab an apron and get cooking - This is the best place tostart and my best advice is to keep it simple. Plan a ‘taconight’ (and stick to it). Bring back ‘spaghetti and meatballsSunday’. Everyone helps, everyone eats, and theneveryone cleans. It’s that simple.2. Go to the library (remember that place, the one with thebooks)- Make sure that everyone has a library card andexplore the library in your town. I was amazed to find really greatmovies, CDs and even games. The point is, interests are sharedand then that spurs discussion (i.e. “Hey Savannah, I didn’tknow you like bugs. Let’s go explore in the backyardnext weekend!”)3. Camp out in the backyard - Hokey as it mayseem, the Brady’s got it right. It’s just downright fun,add S’mores, a couple ghost stories (flashlight on yourchin is a must) and bam, a night to remember and noremote spotted in anyone’s hand! Books, a radio and a coupleretro games like hangman and tic-tac-to make it ‘campy’.4. The ‘Show and Yell’ game - Everyone loves to complain, evenlittle ones. I like this activity because it gives them an outlet tocomplain and raise the roof on something that they’ve wanted toget off their little chests! Basically, you ask participants tobring an object and talk about why theydon’t like it or what they would changeabout it. It’s funny; you’ll be surprised forsure!5. Break out a vintage workout video (yes, fitnessjust got fun) - Everyone has them in stowed away in attics andbasements. Jack, Jane, dig out those workout vids from the seventiesand eighties and have a blast. They are priceless and so are theworkout outfits. It’s even more fun when you dress up like thevideo stars.PhillyFIT I 7

6. Journal, journal, journal - Any Life Coach will tell you thatkeeping in journal is a healthy, cathartic way to deal with emotionsand stressors. What’s even more interesting is reading experts fromthe words that we write. Yes, it takes bravery, but I’ve found thatwhen one person starts (limit it to two minutes perperson) then others want to read their journal too.Most of the time it’s silly stuff, but sometimes joyresults because you actually hear the love thatanother has for you. It can be magical.7. Just take a hike! - Or get out and take a walk ora run. Heck, it’s spring ya’ll! Explore your ownneighborhood and count the different types of flowers,dogs, and/or trees. Feed the birds or ducks. Catch butterflies.Figure out how many steps it takes to get around the block. Takinga hike in your own neighborhood can be really fun. The fact thatyou’re doing it together speaks volumes and others will noticeyour close sense of togetherness and pride.8. Picture this! Okay, it’s just plain fun to look through old photoalbums. I remember thinking, “Gee, my parents actuallyhad a life before I was born.” Kids love lookingat their own baby pictures and pictures of their parentswhen they were young. It spurs stories and…9. Did somebody say, “Bash?” - This is my tenthyear of the now famous PhillyFIT Bash. Here, I’munaBASHedly promoting this family-friendly event. Check phillyfit.comfor information and details on the next big PhillyFIT Bashand bring the whole family! There’s something for everyone to learnand explore at any age! The live demos are always a hit with thekids. From cool kiddy Zumba to black belt, blockbuster, performanceswhere everyone cheers and claps. It’s a really good time!10. Cousin who? - It’s always fun to surprise someone, especiallywhen that someone is a distant aunt, cousin or second cousin. Whywait until the holidays to pay a visit to dear Aunt Zelda? Thinkabout the shot of happiness you could give to your family’s elders.It’s also fun to meet new babies of the family. Last year I took mykids on our first-ever “baby hop!” We visited a few new tiny totsand had a blast. Try it!There are great websites out there that give you the lowdown oncool things to do and try around the Greater Philadelphia Area.The following are a few of my go-tos when I am seeking fun familyentertainment:visitphilly.com • phillyfunguide.com • kidsincentercity.comuwishunu.com • philadelphia.about.com • phillyfun4kids.comHey, put some spring in your step! Write me atJami@PhillyFITMagazine.com and tell me what you like todo with your family when the weather warms up.Best Wishes!letterstothepublisherJami,Just a note to help with your grammar.On page 6 you say that “A Jami rantwas eminent.” Of course what youmeant to say was that “A Jami rantwas imminent!” Hope this helps. Ilove you, the magazine, and yourentire message. Will be at the FITBash in the Spring.Happy New Year to your family andthe entire PhillyFIT community!Harry HeinzlHello Jami,My name is Michael Cusack I am atrainer and owner of FitCamp Philly.We love your magazine and everythingyou guys/girls do. We want toknow how we can become a part ofyour magazine, we want in!Sincerely,MichaelThank You Jami,For ALWAYS pushing yourself in allaspects of your life-from PhillyFIT, toparenting, to your personal life, yourfitness life, and more!!! You are aCONSTANT inspiration to all of thevery thankful and fortunate peoplewho have met you or have gotten toknow you through PhillyFIT. THANKYOU! You are a tremendous rolemodel to people of all ages. You areALWAYS striving to be the BEST publisher,boss, mother, friend, daughter,and so much more. Thank you for allof the blood, sweat, and tears that youhave put into making PhillyFIT the outstandingmagazine that it is today. Youare not only stunning but have a heartof gold. Thank you for opening yourlife to your readers through yourPublisher's Pages. Please know thatwhen you are celebrating life andrejoicing in successes, we are rightthere with you cheering you on! Thereis nothing that you can't do! When youhit a speed bump or obstacle, we areright there with you, cheering you on.Thank you for being there for yourreaders, too, by continuing to addmore features and services to thePhillyFIT franchise. I wish you all thebest in 2013!"Meg EbnerMember of B&R Health ClubPHILLYFIT FAMILYPublished by: Jalynn Concepts, LLCPublisher: Jami AppenzellerArt Design/Production: Jessica BinderCopy Editors: Heather Hoehn, Bev AppenzellerCover Photography: Picture of Allyssa Landis by Trés BombshellPhotography. Other photos courtesy of previous PhillyFIT Bashes.Publishers Page: Photography by Joe Chielli, Church Street StudiosCalendar Of Events: John BeelerAd Sales:Jami Appenzeller - jami@phillyfitmagazine.comRita Henry - PhillyFITRita@aol.comDistribution Manager: R.I.P. Jim AppenzellerAll inquires are welcome...Call us NOW! (267)767-4205www.phillyfit.comJami@phillyfitmagazine.com21 Sunnybrook Dr., New Britain, PA 18901Advertising Deadlines:Reservations for the May/June 2013 issue:Ad Reservation Due By: April 5, 2013 - Ad Copy Due By: April 10, 2013PhillyFIT Magazine is a news magazine with emphasis on health, fitness and leisure. PhillyFIT Magazine isprinted bi-monthly, distributing magazines to more than 800 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 unsolicitedmaterials. PhillyFIT Magazine will assume that all unsolicited materials are being submitted for possiblepublication and should the material be published, no fee is due to the submitting party. It is our understandingthat the submitting party holds models' releases on photographs submitted. PhillyFIT Magazine doesnot knowingly accept false or misleading advertising or editorial content, nor does the Publisher assumeresponsibility should such advertising or editorial appear. PhillyFIT Magazine reserves the right to edit lettersto the editor and other submissions for clarity and space availability, and to determine suitability of allmaterials submitted for publication. Before implementing any exercise or diet modification mentioned inPhillyFIT Magazine, readers are advised to consult with their physicians. No reproductions of printed materialare permitted without the consent of the Publisher. All rights reserved.plus.google.com/u/0/104869413385959199641/postswww.facebook.com/PhillyFITMagazinewww.twitter.com/PhillyFITMag8 I PhillyFITMarch/April I 267-767-4205 I www.phillyfit.com

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PhysicallyFITRecoveryFrom Injury:Easing Back Into FitnessBy Timothy P. Amann, D.O.Whether you are a competitive athlete, someone who exercises regularlyto stay in shape or a couch potato, you will most likely haveto deal with an injury that interrupts your routine at some point inlife. Injury refers to the loss of function of a body part, such as amuscle strain, ligament sprain, tendonitis, or more serious issues likea fracture or ligament tear. A lack of muscle strength, inflexibility, orimbalance can predispose you to injury. Injuries also occur as aresult of overuse. The best ways to reduce the likelihood of injuryare to stay fit, choose your activities wisely, utilize proper form, andparticipate in adequate warm-up, stretching, and cool-down sessions.As our population ages, we see many more orthopedicinjuries. Meniscus (cartilage between the upper and lower leg)repairs are becoming more common. Obesity can also causeinjuries. The stress to joints resulting from being overweight cancause hip pain, knee and ankle injuries. Injury can also be caused bypoor posture while driving and computer work, which increases thepossibility of neck and shoulder injuries. When an injury occurs,take action early.Ignoring pain often leads to injuries that are even more severe.Signs of injury can include the following:- Pain even when the body is at rest- Pain within the joint- Swelling or discoloration- Extreme tenderness to the touch- Pain that persists following an extensive warm-up session- Increased sensation of pain during movement or weight-bearingactivityIn addition, you may see these signs when an injury first occurs:- Sensations of pain, tingling, stiffness, or numbness- Audible click, snap or pop when the injury occurs- Variation in the normal size, position, shape or color of the affectedbody part- Inflammation manifested by redness, swelling, pain, impairedfunction, and elevated skin temperature at the injured areaInjuries common to exercisers:- Sprain (stretched or torn ligamentous tissue)- Strain (over-stretched or torn muscle tissue or tendon)- Fracture (separation of bone part)Other types of orthopedic injuries can manifest themselves in thefollowing ways:· Capsulitis: inflamed joint· Tendinitis: inflamed tendons· Tenosynovitis: inflamed tendon sheaths· Bursitis: inflammation of the fluid sacs located between the boneand muscle that helps maintain normal motionThe fastest way to return to normal activity is to give your body thetime it needs to rebuild its strength and conditioning. Too often thetendency is to stop exercising completely once an injury occurs.Many people are unaware that fitness training and injury recoverygo hand-in-hand. After any injury, you should discuss any treatmentswith your doctor. It is often possible to continue fitness trainingeven while healing from an injury. In order to stay active whileyou are injured, work out the parts of the body that are not injuredafter carefully stretching the areas those are.During the first twenty-four to forty-eight hours following a minorinjury, rest, ice, compress, and elevate (RICE) the body part. If theinjury is to any part of your leg, you’ll need to avoid aerobics butyou can still do upper body and arm strength training. To supplementstrength training, gently stretch the muscles in the affectedlimb and perform regular stretching of the rest of your body. Do notstretch if it causes pain. To maintain muscle tone around the injury,do sets of repetitive isometric contractions (no active joint movement).Swimming and water aerobics are good options because theyusually put the least amount of stress on an injury to the leg.A fitness training and injury recovery program should focus onmaintaining strength while your body heals rather than buildingstrength. Because some injuries will limit the fitness training youare able to perform, choose those that do not cause pain, but willallow you to maintain your current fitness level as your injury heals.Once your swelling begins to subside and the pain diminishes,you’ll start to regain range of motion, strength, and endurance. Goslowly as you begin active movement of the injured area. Stretchingintensity can increase gradually, but it’s important to improve range10 I PhillyFITMarch/April I 267-767-4205 I www.phillyfit.com

of motion. Warm your muscles with heat or by aerobics beforestretching and joint movement. Use ice following the routine if youhave pain or swelling afterward.Gradually return to your previous level of fitness without overdoingit. Too rapid a return can lead to other problems like stress fracturesand tendinitis. Start some form of exercise the day after the injury,no matter how minor the activity. Try to do a little more on eachsucceeding day. Begin with a five to ten minute warm-up; thenstrength training with low loads and pain free motion. Add moreweight slowly (add reps before you add weight) and always stretchwhat you strengthen. Follow the advice of your physician and seekassistance from a qualified athletic trainer, physical therapist orother professional.As you begin to heal, gradually begin to add a couple pounds ofresistance to active joint movement. The goal is to do more repetitionsper set (twelve to twenty) with less weight. Slowly increasethe amount of weight, keeping the number of repetitions on the highside. Back down if pain or swelling recurs. Keeping up yourendurance after an injury is often most challenging, especially forrunners. For example, if you have sprained an ankle, start withquick-paced walking and light jogging for ten to fifteen minutes.Again use pain and swelling to guide you on how quickly you canincrease the time and intensity of exercise that puts pressure on theankle. If you can, ice the injured area after exercise for at least thefirst week or two, especially if there is any discomfort or swelling.Preventing repeat injury is an important component of your recovery.Consider using elastic brace or consult with your doctor aboutother devices and orthotics to provide a little extra support.Although the injured area is symptom free, the tissues may not havehealed completely.Returning to full activity after an injury is complicated and usuallyshould be supervised by a professional. You may recover quickly forminor problems or it may take months to recover from a severeinjury. If your injury forced you from your activity for more than acouple of weeks, expect an equal amount of time to return to yourprevious level. Listen to your body and let it guide you on yourreturn.Dr. Amann is an orthopedic surgeon at Mercy Suburban Hospital. Anexpert in arthroscopic treatment of the shoulder, elbow, hip, knee andankle, Dr. Amann is trained in sports medicine, including injury prevention,rehabilitation, and on-field injury management. He alsotreats fractures, concussions and arthritic conditions. He is currentlythe team physician for Chestnut Hill College, Gwyneed MercyCollege, Montgomery County Community College and MethactonHigh School and is the assistant team physician for Ursinus College. He also treatsmany non-athletes with rotator cuff tears, tendinitis, tendon tears, arthritis, hip labraltears, shoulder instability and cartilage damage. He is an expert in cartilage restorationtechniques and one of the few orthopedists in the region to perform a high volumeof hip arthroscopies.Easy to Apply non-woven cloth wrapMess-free application wherever you want it moreInfused with a Paraben-free cream formulaJenifer Greenlifestylesolutions1@hotmail.com215-758-7744 • www.PAwrapgirl.com$5 OFF Ultimate Body ApplicatorWith this coupon. Expires May 15, 2013.March/April I 267-767-4205 I www.phillyfit.comPhillyFIT I 11

DeliciouslyFITQuick Broiled Chickenwith Ham and CheeseNourishes: 4Ingredients:· 4 boneless, skinless chicken breasts (4 ounce size)· ¼ cup Gruyère cheese or swiss Lorraine, small diced· 2 tablespoons reduces fat cream cheese· ¼ cup Canadian ham , small diced· ¼ cup Panko bread crumbs (crispier texture when broiled)· 1 tablespoons fresh herb mix (parsley, thyme, oregano)· Sea salt and fresh pepper to tasteMethodology:1. Preheat the broiler on high and place an all stainless steelskillet, thick broiler pan or cast iron pan as close as you canfrom the heat (leaving enough space for the chicken) for aboutten minutes to get pan hot.2. Pat the chicken dry, season with salt, and pepper.3. Pull out oven rack and carefully place the breast on the hotpan. It is not necessary to turn the breast because it is cookingon both sides at once. Depending on the size and weight, breastshould be cooked in about 6-8 minutes. Begin preparing thecheese mixture while the chicken is cooking.4. Combine cheese, cream cheese and ham together.5. In separate bowl mix bread crumbs, herbs and some freshcracked pepper together.6. The breast is done when its liquid runs clear when pierced.The inside temperature needs to reach 165°F (74°C).7. Remove breast and spread cheese mixture over top. Sprinklewith bread crumbs and return to broiler until cheese mixturebubbles and melts.Nutritional Profile per serving: Calories: 245 calories; 12 gfat; 4 g carbohydrates; 28 g proteinA Graduate in Nutrition and Science, John is also a Certified Trainer with theNational Academy of Sports Medicine and a Certified Weight ManagementCounselor with the ADA. He has produced and recorded various exercisevideos (originator of Kickaerobox) and nutritional DVD’s. You previously sawhim as one of the trainers on the Dr. Phil Weight Loss Challenge on NBC andon Entertainment Tonight. Currently he is the personal nutritionist forPhillyFIT Magazine events such as the BASH, Workout-a-Thon and the FitnessRetreat. Visit him at www.weightlosscoaching.org or kickaerobox@yahoo.com.TAKE YOUR FITNESS TO THE NEX LEVELONE FREE WEEK With Ad.Areas Newest Fitness Centerspecializing in...• Group Fitness• Personal & Small Group Training• TRX• Youth and Team TrainingChildcare available during classesFull line of Bia Brazil, Bluefishand KOS Fitness apparelOver 40classesa week includedwith yourmembership!!500 Horizon Drive • Suite 505 • Chalfont, PA 18914 • (215)716-3599 • www.nexlevelfitness.com12 I PhillyFITMarch/April I 267-767-4205 I www.phillyfit.com

PhysicallyFITThe Evolution ofFree Weights & FitnessNothing makes me happy quite like scoring a great fitness find.As an instructor I’m always on the lookout for fresh and effectiveways to challenge my participants and am thrilled when I comeacross a winner! Over the years I’ve learned to trust my instinctsabout what is a fad and what has the possibility of making a significantimpact on the fitness industry.My instincts kicked in most recently last year, when I laid eyes ona simple hollow rubber tube with cut-outs for handles. It was anaccidental online run-in that had me immediately drawn to thevisions of people carrying, tossing, flipping, swinging, and draggingthese cylindrical wonders. It looked freeing, fun, gritty, andexhausting, all at the same time. The movements I was watchingweren’t necessarily new. I’ve tossed medicine balls, swungKettlebells, carried and dragged sandbags, but I’ve never beenable to do all of them with one piece of equipment. This wassomething special and I just had to have one.But, alas, it turned out the ViPR (and acronym for Vitality,Performance, Reconditioning) had just launched in the U.S. atEquinox clubs and was not yet available to everyone. I wouldhave to wait, albeit impatiently. In the interim I registered for oneof the first trainer workshops available, placed my order, andcounted down the weeks until the freight truck pulled up out front.When they finally arrived, I found myself immersed in a multicoloredplayground of functional fitness toys ranging from 4kg to20kg, experimenting and enjoying the seemingly endless array ofmovement patterns. My heart rate monitor measured an insaneamount of calories, my limbs were shaking, and I already anticipatedthe angry payback my muscles would bring in the morning.It was a blast! It wasn’t long, though, before I began to seebeyond the fun-and-games of it all, and started to appreciate thesound principle behind the design. Invented by Michol Dalcourt,the ViPR embraces the concept of Whole Body Integration (WBI)– the idea that the whole body is greater than the sum of its parts;By Kristin Dowellan understanding that the body is inherently designed to spreadforces throughout the system. When the entire framework sharesthe load, stress is mitigated, and peak performance can beachieved.Dalcourt adapted the WBI approach to training early in his career.During his time in Canada as an athletic trainer for NHL players,it became evident that the boys who grew up working the farmswere the strongest athletes. Drawing from his own childhoodexperiences on a farm, he thought about the nature of the chores.Each purposeful task required the full body to work in varyingranges of motion, speeds, loads, and were multi-directional. Heknew that if these “functional” movements, and more importantly,the concept of WBI, could translate to the gym, his players wouldbenefit. The ViPR eventually became the tool for the job.You need not be a professional athlete to relate to the WBIapproach. Think about the way we typically exercise our bodiesin the gym, and then think about the ways in which we typicallyinjure ourselves. We tend to train our muscle groups in isolation,usually in a singular plane treating them as separate parts.However, we generally aren’t operating that way in real life whenwe get hurt. Chances are injuries happen while we’re reaching toplace our luggage into an overhead compartment, or lunging tocatch the leash of our puppy as it darts away. These are threedimensional “real life” tasks that require you to lift, twist, shift,crouch, and reach, sometimes all at the same time! So why don’twe train in 3-D more often? If we prepared the body for thesetask-oriented movements, we could help prevent those quirkyinjuries that sometimes happen during our everyday activities?The road to WBI isn’t paved with only the ViPR, for sure. Thereare many tools already in your gym or home that can aid in functionaltraining, and I wouldn’t give up any of them. In fact, as thefitness industry evolves to a more functional based focus, therewill surely be numerous new programs and tools following suit.March/April I 267-767-4205 I www.phillyfit.comPhillyFIT I 13

Ultimate Bodysculptingby Marcus RandazzoYou have three differentprograms to choose from:Basic, Deluxe andPremiere depending onyour fitness goals and howaggressive you want toget your results.BeforeHere is what you get:For women- targeted training forlean sexy curves and asupercharged metabolism to burnmore body fat quicker and faster.For men- the body of your dreamsand a flat stomach!CALL FOR A FREE CONSULTATION!610-858-8101Clark and JillLimerick, PA"We NeverLooked So Good."After 4 MonthsLOCATED INLIMERICKThe versatility of the ViPR, however, will most likely give it stayingpower and make it a force with which to be reckoned.For example, before even picking it up you have several choicesfor the grip: one or two handed, neutral, wide, offset, shovel hold,on end, or cylinder grip. Or you can choose a front or side carryhold. If you’re feeling feisty, you can even launch it from theground with your feet! Each hold option sets the stage for a differentrecruitment of muscles, and that’s before you’ve even begunthe exercise. Once you begin, the shape allows for the freedom ofyour whole body to smoothly lift, twist and shift through space.The construction is brilliant as well; the rubber is durable enoughfor outdoor use, yet soft enough that studio floors will remainunscathed (although, from personal experience, stay clear of overheadlight fixtures!)We all know exercise trends come and go. It’s the natural, healthycycle of the business and it keeps us from getting bored. It isalways exciting to try something new, but it’s even better when itmakes you think about the purpose behind your training. Myintroduction to the ViPR was a reminder of the amazing integrationof the components of the human body, and the importance ofa well balanced conditioning program that honors it.Kristin Dowell is the owner of Program Fit, Inc. and the star of the recently released DVD “Hi/LoRecharge.” She is a certified group fitness instructor and personal trainer, a Star 3 Spinning®Instructor, TRX® and ViPR trainer, has a certificate in perinatal fitness, and teaches several LesMills and Silver Sneakers® programs. While her passion lies with dance and choreography, her companyhas found its greatest success facilitating outdoor boot camps since 2000. More info can befound at programfit.com.Now in the Philadelphia region.King of Prussia • Philadelphia • Cherry HillWashington Township • Doylestown • Northeast Philadelphia, PA14 I PhillyFIT March/April I 267-767-4205 I www.phillyfit.com

PhysicallyFITThe NEWTen CommandmentsBy Karl SafranFARM MARKETOPEN ALL YEAR!Wed. 4pm-6pm.Sat 9am-2pm.Other days by appt.620 Quarry Road • Harleysville, PA 19438215-513-15142013 Organic CSAShares AvailableUnbeatable Variety ofHeirloom Produce &Herbs, and HeritageBreed Proteins!w w w . q u a r r y h i l l f a r m . n e t1. Take fish oil pills everyday.2. Go to bed one hour earlier than normal.3. Spend less time on anything electronic.4. Have spontaneous FUN! You’re never too old to go playin the woods or park.5. Lift heavy weights two plus times a week.6. Walk everyday (and not to take the trash out). Really walk!7. Cook at home as much as possible.8. Read one book a month (your choice of content).9. Make water your main fluid.10. Sprint (even if it’s during your walk). Short sprintskeep you young and vibrant!Abington Wheel WrightBike Shop1120 Old York Rd. Abington, PA 19001215-884-6331215-756-3073www.awwbs.comCheck us out on Facebook!From children'sto custom bikeswe have theright fit for you.March/April I 267-767-4205 I www.phillyfit.comPhillyFIT I 15

MotivationallyFITOnly Just BegunBy Mary M. Nearpass16 I PhillyFIT March/April I 267-767-4205 I www.phillyfit.comMom’s who have children with special needs often neglect themselvesduring their consuming quest to help their kids. Meet Sheila Garcia,age thirty-nine, a married student, homemaker and busy mom andadvocate to an amazing little boy who has autism. Sheila‘s story willdemonstrate how she discovered an inspiring way to help herself.The number of moms raising special needs kids is astoundingly eyeopening. It is instinctually natural to put yourself last when you are takingcare of a special needs child. Her daily “to do” list consists of takinghim back and forth to school, therapies, doctor’s appointments, andrecreational activities. It is extremely stressful raising a child with adisability, not to mention handling the unexpected such as seizures andmedical emergencies. That’s why it is crucial that these moms learn totake care of themselves as well as they’ve learned to take care of theirchild/children. Ignoring personal needs can result in even more trips tothe doctor’s office, as they face exhaustion, depression and a wholehost of ailments. In fact, taking care of themselves and combating feelingsof isolation are the primary challenges facing the over fifty millionfamily caregivers of those with disabilities.Over the past ten years, Sheila’s weight had fluctuated mostly due toher busy lifestyle, and not allowing any time just for her. As a result,Sheila struggled to maintain a consistent healthy weight for more thana year. Like so many women, she tried different diets and exercises, butnever could keep up with it because it was so easy to make up excuses.One year ago, she had an “ah-hah” conversation with herself that completelychanged her life. She was sitting in her living room and askedherself, "Do I want to look and feel out of shape for the rest of mylife?” Her answer was, "No!” "Do I want to get healthy and feel energizedgoing forward?" The answer was, "Yes!”This moment of soul searching and honesty occurred back in Januaryof 2012, when Sheila was twenty pounds overweight, sluggish, unhappyand her energy level was low. In addition, she was beginning to sufferwith upper and lower back pain. She decided, “Enough wasenough.” There was no way she could go on living an unhealthylifestyle. She called a personal trainer and decided to reclaim her life.A couple weeks after she started her exercise program, she noticed anoverall increase in her energy level, endurance and stamina. In addition,she saw a significant change in her shape. She was sheddingpounds and inches off her waist. Every morning before her day starts,she works out for thirty to forty-five minutes incorporating weightswith cardio. She diligently works out six days a week along withadding whole foods to her diet. Because of her consistency and persistence,she continues to maintain a healthy weight. Sheila’s originalweight was 145 pounds on her 5’8” frame. She now weighs 125pounds and has been steadily maintaining it following her new ritual.

Race to Support Women in NeedFind Her Footing 5KWalk, Run, and Kid’s DashSunday, April 14, 2013Delaware County Community College in Media, PAwomenniquea littleg, food,oting.AFTHhasworkedwiththousandsofpregnantwomenconsideringadoption. Eachwomanisfacinguniquechallengesandmanyfindthemselvesinneedofalittleadditionalfinancialsupport helpwithhousing, food,transportationetc. ordertoregaintheirfooting.Those in need are not demanding financialhelp but are silently trying to find a wayout. A little financial relief from difficultcircumstances can make a huge differenceand AFTH has seen it propel women into abetter place with ongoing stability.For Race Updates & Fun Follow us on twitter @afth_org Tweet us #FindHerFooting5Kwww.afth.orgVisit Us Online to Register& Learn About Our ServicesBUCKS COUNTYFOOTLASERFINALLY...LLCBucks County FootLaser, LLCCall for more information orto schedule an appointment215.942.2347Lisa@LaserMyFungus.comPinPointeFootLaser ReceivesFDA Clearance forthe Treatmentof Nail Fungus(Onychomycosis)• New Patented Laser TechnologyTreats Toenail Fungus• Painless Without Anesthesia• Quick And Safe• No Drugs Or Side Effects• No Harmful UV Radiationwww.LaserMyFungus.comMarch/April I 267-767-4205 I www.phillyfit.comPhillyFIT I 17

She now feels energized, happy, more confidentand healthy. An added bonus is havingmore energy for her beautiful son and supportivehusband! Because of herweight loss success story,she now has a high interestto inspire women tochange their lives bybecoming more activeand make better nutritionalfood choices. Sheis living proof that thesehabits can significantlychange your life!Currently, she is enrolled in theInternational Sports SciencesAssociation to get her Personal TrainingCertificate. In addition, she is studyingnutrition at the world's largest nutrition school inNew York City at The Institute of Integrative Nutrition.To keep her motivation going, Sheila decided, after feeling selfassuredin a bikini on the beach this past summer, to submit anapplication to the JNL Fitness Model Factory. With hundreds ofsubmissions, Sheila was one of only eleven selected by celebritysuper fitness model, Jennifer Nicole Lee to attend the JNL FitnessModel Factory, held in New York City on October 14, 2012. Shehad the great pleasure to meet and work with her fitness mentor,Jennifer Nicole Lee.Jennifer Nicole Lee (Siciliano), age thirtyseven,originally from Rochester, NY, nowresides in Miami, Florida with her twosons Jaden and Dylan, and her husband,Edward. Jennifer is anAmerican fitness model, actress,motivational speaker and author.She is known for losing seventypounds and launching a career as afitness guru after bearing two children.Lee is the creator of a fitness programentitled, “JNL Fusion”, which Sheilareligiously follows. Lee says that Fusion indesigned after her own workout routine: four training sessions offorty-five minutes four times per week. This workout emphasizes“super spiking”, or the introduction of cardio between weight trainingsessions. It is a home exercise system and DVD set requiringseveral small pieces of equipment that is targeted for women.Sheila’s latest venture is starting a fan page on Facebook, "SheilaFitness N Healthy Lifestyle" where she gives free, healthy recipesfor all men and women to enjoy. Once she gets her certifications,"Sheila Fitness N Healthy Lifestyle" will be up and running to helpclients to achieve their fitness and nutrition goals. Keep your eyesopen for Sheila, I have a feeling she’s only just begun!A gentle reminder for all of us moms is that sometimes, the bestthing we can do for our child/children is to do for ourselves.March/April I 267-767-4205 I www.phillyfit.com711Body byFISHERNowWEIGHT LOSSwith or withoutmedications by a boardcertified physicianLIPODISSOLVE/MESOTHERAPYSafe and effectivenon-surgical fat/cellulitedissolving procedureBODY SHAPINGTRIACTIVE® LASERCellulite RemovalBOTOX®, RESTYLANE®,JUVEDERM®MICRODERMABRASIONCHEMICAL PEELSIntroducing newest non-surgical methodfor skin tightening & wrinkle reductionAesthetic Appointments: Mindy 215.322.0222 x14info@bodybyfishernow.comLose Weight & Feel Great NOW!CALL FOR THE LATEST PACKAGES AND SPECIALSNOW OFFERING THE DERMAL FILLER RADIESSEDr. Fisher’sMedical Weight Loss & Aesthetic CentersBOARD CERTIFIED - AESTHETIC PHYSICIANMEMBER OF AMERICAN SOCIETY OF BARIATRIC PHYSICIANS157-161 Bustleton Pike, Feasterville 7516 City Line Ave. Suite 11-12, Phila.6248 Tabor Road, Phila. 2543 S. Broad Street, Philadelphia, PACall for an appointment: 215-642-2512WWW.BODYBYFISHERNOW.COM0% Financing Available • All Credit Cards AcceptedCALL FOR CONSULTATION • Now offering HCG DietINFORMATION HOTLINE 1-866-930-DIET (3438)FACIAL COSMETICS #2103 • MESOTHERAPY #2303 • WEIGHT MGMT. #2903PhillyFIT I 18

Dr. Repke is a Board certified ophthalmologist and fellowed inOcular Plastics. She has practiced ophthalmology since 1995,specializing in cataract surgery with specialtylenses, as well as cosmetic and restorativeeyelid surgery. She performsesthetic enhancements, including skinrestoration with:Obagi ® Nuderm systemBotox ® injectionsJuvederm injectable facial fillers.1703 South Broad St. Phila., PA 19148www.phillyeye.comCall Monica or Kelle at 1-800-448-6767and ask for our unadvertised specialsMain Line Audiology Consultants, P.C.Celebrating 29 Years916 Montgomery Avenue, Narberth, PA 19072Jenkintown • Ridley Park • Audubon • Center City610-667-EARS (3277) • www.mainlineaudiology.comConsidered one of the top practices in the country, this group ofhighly professional and dedicated Doctors of Audiology are nationallyrecognized and are experts in the state-of-the-art hearing solutions.They are the first and only Premier Elite Providers of the Lyrichearing device in Eastern Pennsylvania and fit devices from all of themajor manufacturers, allowing their doctors to prescribe what is trulybest for the patient. Experience the Main Line Audiology difference!Pictured: Megan Gerhart, Au.D, Brian Harrington, Au.D, Kathy Landau Goodman,Au.D, Edwin Winner, Au.D, Wendy Bronstein, B.A.March/April I 267-767-4205 I www.phillyfit.comPhillyFIT I 19

FunctionallyFITSeniors!By Martin McLoughlinDenis, 72In this time when it seems like the fitnessworld is exploding and expandingat light speed, there are so many choicesavailable for people to becomehealthier and stronger. The averagegym offers choices like personal training,CrossFit, Zumba, Bokwa, boxing,martial arts and more. As a senior citizenentering the fitness world orattempting to remain in the fitnessworld safely and effectively, whichchoice is the right one?Being a senior citizen in our societytypically seems to mean it is time toslow down. This title also has positivesides such as train rides to the city costone dollar and discounts are oftenEdgiven at places of retail, movies, and atsome restaurants. Many messages thatare directed to senior citizens are full of cautionary statements, as though there is somedegree of danger or fear around the next bend. Negative images on television and inmany advertisements seem to be trying to tell them to take it easy or they might gethurt. It is exactly that mentality that creates an environment for people at any age toinjure themselves.Exercise and proper nutrition are the only ‘fountains of youth’ available and both arenecessary to maintain proper muscle strength and bone density as we age. A thirtyminutedaily workout combined with a clean diet is the building block of strong cardiovascularhealth that will guide into our twilight years.In thirty plus years in the fitness industry, I have seen many versions of so-called seniorfitness. Most of the time it is in an aerobics room full of chairs and medicine balls orbasketballs that looks like an organized pattern of social dance. The class membersstand up and then sit down together and carefully rotate balls or two pound dumbbellsaround in circles or in an up-and-down pattern. Instructors treat the class members asthough they are made of thin crystal, instead of attempting to motivate them to use theirmuscles in order to work toward goals allowing seniors to achieve more than they everthought possible. Senior citizens do not need a modified or watered-down version ofexercise routines, but rather a method of training that has been around since the day ofthe caveman called functional training.Functional training is a method of fitness designed to make the activities of daily livingeasier to perform with less instance of injury. For the most part, it requires no equipmentor weights. However for the advanced client, dumbbells, resistance bands, kettlebells or medicine balls can certainly be added to routines to increase difficulty, load andintensity. As younger fitness enthusiasts, we sometimes bypass the need for functionaltraining, however it is equally important to all members of society. As we age, itbecomes more difficult to perform activities of daily living such as getting up and downfrom chairs, taking out the garbage, and picking up grandchildren off the floor.Unfortunately many training methods especially those that utilize selectorized equipmentdo not mimic the functional needs of the human body. For example, is sitting in abench press machine and pressing weights going to help pick your grandchild up offthe floor? Will doing butterflies on a pectoral deck machine help you take out thegarbage more efficiently? These aforementioned methods of specialization are for specificmuscle toning and growth that are perfect for the bodybuilder, but not necessarilyoptimal for the aging adult. There is no direct correlation between those exercises andimprovement of function, balance, core strength, and very little excitement of the cardiovascularsystem.Conversely, functional training utilizes pieces from all areas of fitness such as Olympicmovements, ground based exercises, pushing and pulling, changing levels, rotation andlocomotion. This is accomplished without machines and without de-motivating its participants.Functional exercises include such things as tire flipping, prowler pushing,sledgehammer swinging, box jumping, push-ups, squats, and pull-ups. These methodsof fitness have been gaining popularity for years! They are on the cover of every fitnessmagazine, on the Biggest Loser television show and have been perfected byCrossfitters across the nation.On a more serious note though, if you think about it, in the time before formalweightlifting was introduced or the first resistance machines were invented, this wasthe only method of training available. Working with objects that were around you andmoving them repetitively in order to increase the amount of work you could accomplishover a given period of time was what all humans did. We are finally getting backto the fundamental through functional training and modern day science now gives personaltrainers and instructors the proper tools to make sure that these movements arebeing done correctly, generating the most benefit possible and without injury. Whenpeople think about flipping a tire most of the time they think about flipping a monstertruck tire. One does not need to go to such extremes. What is wrong with flipping a cartire or a very small tractor tire? When people think of doing an overhead squat or apower clean, most of the time it is visualized with hundreds of pounds on a barbell.Why not do it with a three-quarter-inch diameter piece of PVC just to get the mechanicsin order. Pushing a prowler is no different from pushing a lawnmower or a car thathas broken down; the only issues are load and distance. So why not modify it so it canbe done without heavy loads or great distances? Not only will it be exponentially moreeffective on every muscle in the human body as well as the cardiovascular system(regardless of age, strength, injuries or abilities), it will also be more fun. And just asimportant to the participants much more interestingthan organized dance routines around chairs in anaerobics room! At the same time these movementsprovide immediate, noticeable strength gains, betterbalance, stronger cores to protect the low backs,and create a stronger, more efficient cardiovascularsystem.In our facility, we have male and female clientswell into their seventies that routinely flip tires,swing sledgehammers and push prowler sleds.They perform medicine ball slams, bear crawls andeven the horrible, dreaded burpee. The key to theirsuccess is proper instruction, supervision and gradualadvancement towards these more complexactivities. Every exercise is infinitely modifiable.So for those with sciatica, arthritis, bursitis, issuesof the spine or COPD, there will always be amethod of performing these activities to accommodatethe limitation. When people leave the gymafter a good workout, they have to perform activitiesof daily living at home, so why not give themthe proper tools in a structured and organized way?When I first met Lucille (age sixty-seven), shecould not get down onto the floor and get herselfback up to a standing position. At 271 pounds shethought her life was nearly over. When I asked herto get on the floor she told me that she could not dothat unless her husband helped her. Almost in tearsshe decided to listen to me and, although it tookseveral minutes to get on the floor and get back up,JohnLucille20 I PhillyFIT March/April I 267-767-4205 I www.phillyfit.com

she did it! Less than one year later, she was getting on the floor and getting herself upas many times as I wanted her to with no assistance. Lucille dropped over sixty poundsand could perform exercises on a treadmill, elliptical machine, stationary bike or rowingmachine for thirty minutes. She trains with me twice a week flipping tires, swingingsledgehammers, pushing prowler sleds, bear crawling and doing burpee's amongother exercises that would challenge the strongest twenty year old.Sixty seven year old Frank came to me being overweight and suffering from severe sciatica.He had difficulties performing many activities of daily living and needed the helpof his wife to accomplish projects and his routine chores. Mowing the lawn, movingfirewood, shoveling snow, and taking out the trash were activities that caused him pain.After following a guided exercise plan for three months, his weight is down, he iswalking on a treadmill with no pain, performing squats below parallel, and is twisting,rotating and moving like he is fifteen years younger. He trains once a week for a half anhour pushing prowler sleds, flipping tires and performing functional training routines.My client Denis, age seventy-two, has been exercising most of his adult life and did notwant to lose the strength and abilities he acquired as a young man. Due to severe lowerback issues, he was unable to perform many leg exercises and throughout his exercisecareer was unable to perform pull-ups correctly. At seventy-two years young, he cannow perform all necessary leg movements, do plyometric jumps onto an eighteen-inchbox, and do eight fully unassisted pull-ups. He is considering entering a triathlon. Againthis strength and ability was achieved by pushing and pulling, changing levels, rotationand locomotion exercises, with little or no traditional equipment.I could go on and on telling stories about the individual successes we have had at ourfacility training senior citizens with the functional method. There are very touching testimonialson my website that may help clarify the impact personal training can have ona person. I hope to open your mind to the possibility that traditional exercise, as weknow it may not be as effective as once thought and could actually increase the risk ofinjury. Certainly some areas of functional training are not appropriate for everyone.There are some health issues and injuries that prevent certain movements and abilities.But a great coach will find a way to modify movements and create functional trainingexercises that mirror the tougher unachievable movements. Finally prior to starting anyexercise program, you must consult your physician.Check out the members of our facility. Gone are the days of helping these senior citizensdo every little thing. Holding their hands to assure they do not fall down whilewalking on uneven ground or going up a flight of steps is not necessary. Finding a wayto transport their wheelchairs, canes or walkers is a thing of the past. Instead you findthat they are inspirational, motivational and some of the toughest human beings youwill ever see and keeping up with them can be a challenge!As I say to them on a regular basis, "When I grow up I want to be just like you!” LikeJack Lalanne, these seniors are my idols and I greatly respect them. They give othercustomers in the gym power through their toughness and encouraging words and makesome people question the reasons that they themselves sometimes give up (or complain)about what they need to do to become or remain physically fit. They have putaside their fears of fitness in order to extend their lives and remain functional for aslong as humanly possible.This moving quote from Lucille may inspire you today, "When I show my friendsvideos of me swinging the hammer and flipping a tire they say, ‘You are crazy Lucille,you are just going to get hurt.’ Then they limp away (in arthritic pain) or leave withtheir cane, moving so slowly because they are overweight. I know that my day is notgoing to be limited by pain or lack of function because I'm going to mow my lawn nowand then be off to play with my grandchildren on the floor. And then I smile."Martin Mcloughlin is an ISSA Certified Master Trainer and Sports/Fitness Nutritionist. He is also aCertified Senior Fitness Specialist,Youth Fitness Specialist, Exercise Therapist, Sports ConditioningSpecialist, Functional Training Specialist, TRX Suspension Trainer and Post-Rehab Trainer. He ownsExtreme Fitness Personal Training in Fallsington, PA and Extreme Fitness Films an exercise DVD company.A highly sought after public speaker and fitness innovator, Martin has been changing lives since2000.Visit www.extremefitnessPA.comMarch/April I 267-767-4205 I www.phillyfit.comPhillyFIT I 21

AdvertorialFertilityPreservationat Main Line Fertility CenterBy Eileen B. Davies, Clinical Research Coordinator and OncofertilityCo-Coordinator at Main Line Fertility CenterThe Fertility Preservation Program located at the Main LineFertility Center was created by Michael Glassner, M.D. to educatepatients about fertility preservation options. Dr. Glassner isa founding partner of Main Line Fertility and ReproductiveMedicine as well as the Division Head of Infertility for MainLine Health System. William H. Pfeffer, M.D., John J. Orris,D.O., and Deanna R. Brasile, D.O. are also dedicated physiciansthat make up this comprehensive fertility center. Main LineFertility Center offers young women, who wish to delay theirchildbearing, the option to cryopreserve their eggs for futurereproductive potential. For example, a young woman postponingher pregnancy due to higher education, career choices orperhaps simply because she has not found a suitable partner, areall common reasons why one might want to think about fertilitypreservation.Most recently, Main Line Fertility has also joined TheOncofertility Consortium at Northwestern University, a nationalprogram designed to explore reproductive future of cancer survivors,to offer patients the best support possible when dealingwith their diagnosis of cancer. Since survival rates amongyoung cancer patients have steadily increased, both women andmen can look forwards to life after cancer and hopefully thepossibility to conceive.Sperm PreservationFor over eight years, Main Line Fertility has partnered withdoctors from Children’s Hospital of Philadelphia (CHOP) tooffer young men who have been diagnosed with various cancers,the opportunity to cryopreserve (freeze) their sperm beforeundergoing chemotherapy and other invasive treatments. Oncethe sperm has been cryopreserved it then can be stored forfuture use by the young man to create his family. Main LineFertility is a Sharing Hope Center, which is a program supportedby Fertile Hope, a national initiative dedicated to providingsupport to cancer patients.Oocyte PreservationEgg freezing or oocyte cryopreservation is utilized for womenwho would like to preserve their reproductive potential and toachieve pregnancy in the future. Women who have been diagnosedwith cancer can now cryopreserve their eggs before theyundergo chemotherapy, surgery, or radiation. Main Line FertilityCenter has been cryopreserving eggs for the past few years andhas had many patients, who have achieved success by deliveringa healthy baby, which originated from cryopreserved eggs.Recently, due to advances in reproductive technologies, theexperimental label on oocyte freezing has been lifted andwomen can now make the decision to cryopreserve their eggswith a good chance of conceiving with these eggs in the future.The embryologists at Main Line Fertility utilize the latest cryotechnologytechniques to freeze and preserve oocytes.According to Sharon Anderson, the Scientific and Lab Directorat Main Line Fertility, oocyte cryopreservation techniques havesignificantly improved over the years. Oocyte cryopreservationinvolves moving oocytes through drops of increasing concentrationsof cryoprotectants to dehydrate the oocyte to avoid damagingice crystal formation during the freezing process. Just severalyears ago, programmable freezers were used to slowlydecrease the temperature to achieve cryopreservation. Now,oocytes are vitrified or rapidly cooled to a glass-like state byplunging them directly into liquid nitrogen, which is negativeone hundred and ninety six degrees Celsius. Modern vitrificationtechniques have resulted in higher survival rates.Embryo PreservationEmbryo cryopreservation has been a viable option for manyyears and is a great option for men or women who have a partnerand are ready to move forward with creating their family.Once the embryos have been formed via In Vitro Fertilization(IVF), they are then cryopreserved and stored until the patientsuccessfully completes theircancer treatment.What Can Patients Expectfrom the OncofertilityConsortium Program?Patients can expect the followingbenefits once theybecome a part of theOncofertility ConsortiumProgram:· Twenty-four hour a day supportvia email at oncofertility@mainlinefertility.com22 I PhillyFITMarch/April I 267-767-4205 I www.phillyfit.com

· Appointments with a physician are scheduled within twentyfourhours of the initial contact with the coordinators· Fifty-percent discount off of the IVF procedures· Free fertility medications (a $5,000.00 value) **Medications provided by Fertile Hope-A LivestrongFoundation and H.E.A.R.T. BEAT Program viaWalgreens/Ferring Pharmaceuticals· Coordination with the patient’s oncologist to expedite the fertilitytreatment· Patient will be assisted through the entire fertility preservationprocess· Follow-up with patient’s oncologist upon completion of fertilitypreservationThe co-coordinators of Oncofertility Consortium Program areEileen Davies, Clinical Research Coordinator and Anne Wendel,RN, BSN. Their goal is to make the fertility preservationprocess as easy as possible and they are committed to beingthere for the patient “every step of the way”. From the firstpoint of contact until the completion of the patient’s fertilitypreservation, they provide the patient with individualized continuityof care. For more information about our FertilityPreservation Program as well as other exciting opportunities atMain Line Fertility, please visit us atwww.mainlinefertility.com.** Main Line Fertility Center has been making dreams come true for over twenty-five years. Asof February 25, 2013, the Main Line Fertility Center is proud to announce that they will be movinginto their new “state of the art” fertility center located at the new Bryn Mawr Medical ArtsPavilion at 825 Old Lancaster Road, Suite 170, Bryn Mawr, PA, 19010. Along with the FertilityPreservation Program they have also been awarded several clinical research trials that allowthem to reduce costs for the IVF procedures as well as supply free fertility medications for qualifyingpatients.SwimsuitCheck List- Join World FamousFit Gym- Hire the BestTrainer- Take Some Classes- Lose 10 lbs.Sometimes even natureneeds a little help...Affordable options are created atMain Line Fertility CenterComprehensive fertility services• Ovulation induction• Intrauterine Insemination (IUI)• In Vitro Fertilization (IVF)• Donor egg program• Money-back guarantee program• National clinical studiesoffering discounted IVF servicesCardio * Weights * Classes * SmoothiesRidley ParkFloristYour Neighborhood FloristFresh Bunches - Plants - Silk DesignsMylars - Gift Items - Fruit & Gift BasketsDaily Delivery to Metro Philadelphia AreaEasy online ordering for your conveniencewww.ridleyparkflorist.comMentionPhillyFIT &receive 10% OFF(excludes wireorders)Located in the Downtown Business District of Ridley Park17 East Hinckley Avenue, Ridley Park610.521.3366Deanna R. Brasile, D.O. • Michael J. Glassner, M.D. • John J. Orris, D.O. • William H. Pfeffer, M.D.Bryn Mawr: 610-527-0800West Chester: 610-840-1500Paoli: 610-993-8200Donor Egg Coordinator: 484-380-4886Studies Coordinator:daviese@mainlinefertility.comwww.mainlinefertility.comMarch/April I 267-767-4205 I www.phillyfit.comPhillyFIT I 23

ProfessionallyFITHow to Be a More SuccessfulGroup ExerciseInstructorBy Lisa R. MeleBelow are some helpful tips to keep your members coming backto your Group Exercise Classes every week.1. Smile and say, “Hello!” - When your members enter yourclassroom, the first thing you should do is greet them with a bigsmile followed by some form of welcoming greeting. This gestureimmediately puts the members at ease and makes them feel athome to take your class.2. Always ask if anyone is new – If a member is new to groupexercise or to your class, take the time to give him or her a briefdescription of what to expect from your class. Also, if your classrequires gym equipment, help your new members get set up forclass3. Ask if anyone has any physical limitations – If a member hasany limitation, make sure that he or she has been cleared by his orher doctor to workout. Be sure to show them potential moves thatmay need to be modified.4. Avoid any possible accidents – Before your warm-up begins,make sure the floor is not wet or slippery. All equipment beingPersonal Training& Sports Conditioningwww.MBFitnessStudio.comMike Branch409 County Line RoadHatboro, PA 19040215-407-3631mike@mbfitnessstudio.comMB FITNESSSTUDIOAthlete Development / ZumbaCardio Kick Boxing / Functional Trainingused for the class should be moved out of the way for the membersto workout. If you are using steps and risers, go around theroom to make sure everything is properly secured.5. Keep your routines fresh – Members get bored with the sameroutine week after week. They like change now and then, so try togive them new, easy to follow combinations each week. If youneed any ideas take another instructors class or attend a fitnessconvention when it comes to your area.6. Play good music – Usually “Top Forty Hits” works with allage groups. Try not to play songs that only you like because yourmembers may not be enjoying that type of music. Make sure youdo not blast the music because some members will not return toyour class.7. Never purposely embarrass your members – If a member isdoing a move incorrectly, don’t call out to them in front of everyonein the class. Quietly go over to them and demonstrate theproper movement. If they still are not doing it right, then turn themicrophone on “off” and explain what they are doing wrong andcorrect it.8. This is not a workout for you – Many times instructors getcaught up in the workout and forget about the members. It isyour job to make sure the members are safe, using proper formand enjoying the workout. Walk around the room and interactwith your members. Let them know that you care about them.Remember, it’s not about you or how well you are doing the routine.9. Do a proper cool down – This is the gift that you give back toyour body. It is also the most relaxing time for the members.Play soft soothing music and help guide the members by stretchingout their muscles. Also, make sure to get their heart ratesdown before sending them home.10. Answer any questions after class – If a member wants to askyou a question or just talk to you after class, make the time forthem, even if you are in a rush. When you are personable withthem, it goes a long way with members. Never answer any medicalquestions, make sure your members save those questions fortheir doctor visits.Lisa R. Mele is a Certified Stride Instructor and 2012 Workout-a-thon DemoCoordinator. Lisa is a certified personal trainer through AAAI/ISMA, aZumba® Instructor and is certified in Basic Steps Level 1 and Level 2. Shewon the 2011-12 PhillyFIT Magazine’s “Easiest to Follow” and received the“Most Unique” and “Best Calorie Burning” awards at the 5th, 6th and 7thWorkout-a-thons. Lisa was a professional cheerleader for the USFLPhiladelphia Stars Football Team and was recently selected to do an interview for the documentarymovie “The Team That Time Forgot”. Lisa is employed at LA Fitness, Future Fitness Centersand The Sporting Club at the Voorhees Town Center. Lisa and her husband, Christopher, just celebratedtheir twenty-fifth wedding anniversary this year with their three children.24 I PhillyFITMarch/April I 267-767-4205 I www.phillyfit.com

ADVERTORIALSpinal Adjustments and Myofascial Release TherapyCombine to Save Backs and Bodiesat Londer Family ChiropracticWhat is Myofascial Release Therapy (MRT)?Facial manipulation also known as myofascial release therapyapproach is a form of soft tissue therapy used to treat somatic dysfunctionand to relieve pain and the restriction of motion. The fasciais the soft tissue structure that covers individual and groups ofmuscles, bones, tendons, ligaments organs and nerve fibers. Fasciacreates a unique interconnection of the entire body and plays amajor role in joint stability, movement coordination and properfunction of posture. However because fascia is contractile and elastic,it can and does undergo changes and can be damaged orinjured. When this happens the result is pain, poor muscular/posturalcoordination, dysfunction and further damage.Myofascial Release Therapy (MRT) is beneficial to all types ofpeople. It can be used to treat everyone from athletes and studentsto stay at home moms and office workers. MRT can help the constructionworker who sustained an on the job injury as well as providerehabilitation for the weekend warrior who sustained a sport’sinjury. This highly therapeutic technique is performed on patientsin the physical therapy office and in chiropractic practices.the muscle’s coordination of the joint in the spine and upper andlower extremities.Dr. Irene Londer, practices chiropractic and utilizes the MyofascialRelease Therapy with her patients in her King of Prussia office.She commits her time to helping people break free of pain andregain their lives. Dr. Londer’s mission is to guide and educate herpatients on ways to lead a healthy lifestyle, while respecting thebody’s natural healing ability. The Londer Family ChiropracticCenter, run by Dr. Irene Dubinsky Londer located at 2000 ValleyForge Circle, Suite 128R, King of Prussia, PA, 19406. To schedulean appointment with her, please call (610) 783-1311 or fax (610)783-1112. The Londer Family Chiropractic Center website can befound at www.londerfamilychiropracticcenter.com/Dr. Londer graduated from Temple University with a degree in Psychology andwent on to the Pennsylvania Chiropractic College, where in 1995 she graduatingCum Laude. Dr. Londer is a member of the Pennsylvania ChiropracticAssociation and the American Chiropractic Association. She lives in Collegeville,PA with her husband and two children.While chiropractors often perform only spinal manipulations to correctmisalignment in the body to improve the health and function ofpatients, some also utilize MRT for treatment after losing flexibilityor function following an injury or if experiencing ongoing back,shoulder, neck, or hip pain or discomfort in any area containing softtissue.Dr. Raymond Nimmo of Grandbury, Texas brought the principlesof fascial manipulation to the chiropractic profession in the latenineteen fifties. He developed a precise system of analysis andtechniques to break the pain cycle and restore function to the bodyin addition to performing manipulation of the spine.Fifty years later chiropractors continue to use and improve uponthese techniques from Dr. Nimmo. Currently, Myofascial ReleaseTherapy is performed by applying digital pressure along the muscleand scanning it for “trigger points”. The doctor places pressure onthese points for a ten to twelve second hold per trigger point. Thiswill release the toxins causing the local pain of that trigger pointand in turn reduce the stress on the joint. These tender points mayhave been present for a long time or newly formed. They can bethe result of trauma, repetitive motion, poor posture, static postureinjury. Regardless of how these trigger points formed, they arepainful and may also cause pain to refer to other parts of the body.They can also restrict proper motion of the attaching joints, causingstructural restriction in movement of that joint. By performing thistreatment, the goal is to reduce referred pain pattern and improveMyofascial Release Therapy...Removing the barriers to peak performance andproviding an athletic edge over your competition!Muscle fatigue from use can cause trigger points within muscles, tendons and ligaments.This occurs in sport training or exercise. Trigger points prevent optimal function of themuscle to perform movement. Myofascial Release Therapy or NMMO Receptor TonusTechnique focuses treatment on these points, allowing the muscles to properly contract/relaxand most importantly move a joint at its full and proper range of motion.Combining spinal manipulation with Myofascial Release Therapy (MRT) will remove barriersto peak performance. To find out more please visit www.londerchiropractic.com.3000 Valley Forge Circle, Suite G-12 • King Of Prussia, PA 19406610-783-1311March/April I 267-767-4205 I www.phillyfit.comPhillyFIT I 25

PHILLYFITTESTSEND US YOUR PHOTOS!jami@phillyfitmagazine.comJenn Stocklos, 32Head Trainer atOrange TheoryFitnessOwner MysticAngels MobileSpray TanTony Divirgilio, 24Wilmington, DE.Leeann MorrisCo-Owner/ChiefInstructorWorld ClassMartial ArtsElena, 18 fromPhiladelphia, atthe Merrel Downand Dirty 5k Run.Terrance WilsonAka SoashHarrison, 28, ofWarrington, PA. Ima Hip Hop artistworkout/train atSpring Mill AthleticClub in Ivyland.26 I PhillyFITMarch/April I 267-767-4205 I www.phillyfit.com

SEND US YOUR PHOTOS! jami@phillyfitmagazine.comOrange Theory Fitness in WillowGrove trainers. From left to rightMitchell Graves, Jennifer Stocklos,Matt Gummel, and Nick McIlvaine.JimMcGroartyPersonalTrainerPHILLYFITTESTJustin Y. Bethlehem, PAIt’s about that time to prepare for summer!One of the hardest things I amgoing to have to do in 2 weeks is saymy last goodbyes to my cheat meals.It will be sad not to have those cheatmeals anymore, I don’t plan on puttinganything in my body that is going toinhibit my progress of getting competitionand summer body ready. I will bedoing a bodybuilding show in May, sothat will propel me to be all the moreready for! Over the spring, I will takethe time to shred up over the 16weeks and focus on the goals athand. To prepare for a summer body, it is all about being committed, dedicated,disciplined, driven, motivated, and ready to sacrifice in order to take yourbody to the next level. My plan is to start incorporating cardio 3 times a weekfor 20 minutes at a low intensity on the stepper. I then plan to slowlyprogress up to 5 times a week and increase the time.I keep my repetition range the same all year round. I keep reps in the 8-12range while incorporating strip sets, drop sets, and super sets. The biggestcontributing factors to preparing for summer are adding in the additional cardioin and also my meal plan. The key with a meal plan is to do all groceryshopping and cooking for the week on Sunday. It makes for a much easiertime during the busy week when all you have to do is measure your foods outand pack them up in a cooler. If you’re serious about this lifestyle I promisethat 6 pack cooler and food scale will be your best friends. Something newthat I have learned for competition preparation, which was introduced to meby my coach Justin Koch, is the incorporation of carb cycling into my mealplan. Carbohydrate cycling means on day one, I will take in 400g of carbs,day two 300g of carbs, day three 200g of carbs, day four 100g of carbs andthen start back over at day one. I think this method is really going to give mea freaky shredded and dry look come competition and summer time. Myadvice in preparation to a summer body is not just do the 80% diet 20% trainingeveryone talks about but instead put 100% into diet and 100% into trainingand make it happen!SPECIAL FEATURE SECTION BYSEAN GOMESPHOTOGRAPHYKiy Harv Philadelphia, PAThis spring, to prepare for summer, I willkeep a regular workout routine thatincludes various styles and approaches.I like to utilize weight training forstrength, functional training to help withmy balance, agility, speed, and reaction.Because I have previously competed inbodybuilding shows, I know what it’s liketo lose 30 lbs. in three months. It reallytakes disciple and consistency. It alsotakes a desire to improve yourself notjust physically, but mentally. In spring, Iwill start to include some boxing andMuy Thai to help build my conditioningand power. I also love sports performancetraining because of the way it makes you sharper mentally and alsohelps with conditioning. Working on direction change techniques, ladderdrills, speed box and various explosive movements work the brain just asmuch as the body. My Cardio usually consists of either biking around thecity, or doing intervals on the treadmill and bike. If I'm riding in the city Imight do about 8 miles, but if I'm doing intervals in the gym, I'm going forabout 20mins.In preparation for summer I always make an effort to eat as clean as possible.I'm a food lover at heart so I will eat what I want; I just know that I will beaccountable for it afterwards. I supplement with optimum nutrition naturalwhey. I like this because it has no artificial ingredients or additives. I takezinc, vitamin c, and Quercetin for immunity support and I take a pre-workoutmix before workouts.To get through spring and achieve that summer body, I will stay dedicatedand focused on my goals. I try to share my goals with my friends and familyand be serious about it. Balance is necessary for results, so I don't put toomuch on my plate at once when starting a new fitness program. The lessstressful it is the more successful I’ll be!Continued on page 40--March/April I 267-767-4205 I www.phillyfit.comPhillyFIT I 27

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PhysicallyFITYourPet AteWhat?Commonly Toxic, Uncommonly KnownPets love to be mischievous, which is probably why I’m able to keep ajob as an emergency room veterinarian! Though dogs and cats aresimilar to us in many ways, they have their own unique idiosyncrasiesthat do not always mesh well with our lives as human beings.Most pet owners recognize common sense no-no’s for pets: rodentpoisons, alcohol, nicotine, illicit drugs, prescription human medications,paints, varnishes, household cleaners, and uncooked, moldy, orspoiled food. However, many seemingly innocuous substances in ourenvironment are actually deadly toxins for our furry houseguests. Inour busy emergency room, I commonly encounter pets that ingestsome of the lesser-known but toxic substances listed below. Armedwith a little knowledge and thoughtful avoidance, this advice couldsave your pet from illness and needless suffering.1. CHOCOLATE AND CAFFEINEOK, so you probably already know that chocolate is toxic to dogs. Didyou know that it is even more toxic to cats? Thankfully, most catsdon’t like the taste. The main culprit is theobromine, a chemical in thesame family as caffeine. Not all chocolate is created equal: cocoapowder, baking, dark, and semi-sweet chocolate contain more theobromine,making them more deadly. The result is stomach upset,hyperactivity, heart arrhythmias, seizures, and if left untreated, death.Chocolate also contains toxic amounts of fat, which can lead to a lifethreateningcondition called pancreatitis.2. GRAPES, RAISINS, CURRANTSWhile no research explains why, grapes, raisins, or products that containsthem (grape juice, raisin bread, trail mix, or grapes from yourneighbor’s winery) cause kidney failure in dogs. Mysteriously, onlyhalf of all dogs that eat these are affected. In those that are, even onegrape or raisin n be deadly. Because the incidence is unpredictable,any pet that ingests these should be seen by a veterinarian, stat.3. LILY PLANTSSorry to rain on these springtime favorites but lilies are among themost deadly toxins for our feline friends. Veterinarians recommendavoiding these plants in homes with cats. Ingestion of any part of theplant (including pollen) can cause fatal kidney failure. Not all are poisonousbut some dangerous varieties include Easter lily, Tiger lily,Stargazer lily, and Japanese lily.by Caleb S. Frankel, V.M.D.March/April I 267-767-4205 I www.phillyfit.com4. CHEWING GUM AND XYLITOL SWEETENERSOne of the newer toxins on the list, xylitol is a natural chemical foundin chewing gum, gelatin, toothpaste, and other sugar-free products.This toxin results in a drop in your pet’s blood sugar within minutes,and in some cases, liver failure and death can occur.5. ANTIFREEZE AND WINDOW WASHER FLUIDThese are extremely dangerous to dogs and cats. The culprit is ethyleneglycol, a chemical also found in brake fluid, motor oils, paintremovers, photography solutions, and other solvents. It has a brightcolor and sweet taste, making it attractive to pets. The good news?Starting in January 2013, all U.S. manufacturers of antifreeze haveagreed to include a bitter flavoring in their formulations.6. MACADAMIA NUTSThis is another curious pet poison where the cause is unknown, andnot all dogs appear to be susceptible. Affected dogs exhibit signs oflethargy, muscle tremors, weakness, and inability to walk. The goodnews is that with time and supportive care the prognosis is good.7. ONIONS, GARLIC, CHIVES, LEEKSThese products, including powder versions, contain a chemical thatcauses destruction of red blood cells in pets, leading to anemia andintestinal inflammation. Very small quantities are unlikely to result inproblems. Even so, do not take the chance; keep these out of yourpet’s diet.8. JERKY TREATS MADE IN CHINASince 2006, the FDA has investigated thousands of complaints of dogs(and two cats) developing a kidney disease called Fanconi syndromeafter eating chicken, duck, and other jerky treats. The cases all shareone factor: the treats were manufactured in China. The specific causeremains unknown but these products are still sold in stores around thecountry. Experts recommend avoiding all treats or toys made in Chinauntil more is known.9. BREAD DOUGHBakers beware: unbaked dough poses a big risk to pets that eat it inlarge amounts. Once eaten, the warm, moist environment in the stomachcauses activation of the fermenting yeast, resulting in expandingdough, alcohol and carbon dioxide. Alcohol is absorbed into thePhillyFIT I 29

lood stream and can result in alcohol poisoning. The carbon dioxidecauses a bloated stomach and can lead to condition where the stomachtwists, requiring emergency surgery. Common signs are vomiting,abdominal pain and distention, collapse, lethargy, shock, seizures, andeven death.10. HOPSDid your wife get you that home brewing kit you asked for over theholidays? Hops or humulus lupulus is a plant used in home beer brewingkits. If ingested by pets, severe and uncontrolled malignant hyperthermia(high body temperatures), heart arrhythmias, blood clottingproblems, vomiting, and deaths have been reported. The toxic principleis still unknown.11. ASPIRIN, ADVIL, MOTRIN, TYLENOL, AND SIMILARHUMAN PAIN KILLERSDon’t give ANY of these to your pet without talking to a veterinarian.They belong to a family of medications called nonsteroidal antiinflammatorydrugs (NSAIDs). Unfortunately, pets cannot metabolizethese well. Symptoms include including swollen face and paws,breathing problems, bleeding disorders, liver and kidney failure, andgastrointestinal ulcers. In some circumstances, veterinarians may prescribethese medications in very tiny doses. But when it comes to theiruse as painkillers, avoid them unless prescribed directly by your veterinarian.12. MOTHBALLSWho would eat a mothball? Your pet would! Mothballs have a sweettaste that attracts pets, but they are pesticides that slowly release a gasvapor to kill and repel insects. In dogs and cats, they cause anemia,vomiting, lethargy, cataracts, liver and kidney failure, as well astremors, weakness and other neurologic effects.13. GLOW STICKSA favorite at bar mitzvahs and weddings, glow sticks contain a bittertastingoily liquid. One bite into the glow stick can cause drooling,gagging, and vomiting. As pets try to clean it off their fur, they end upingesting more and more. The oil itself is considered only a local irritantto pets, not likely to cause other serious problems. Even so, thesigns can be dramatic, especially in cats.14. PAINTBALLSRecreational paintballs contain a number of active ingredients that cancause life-threatening electrolyte imbalances, vomiting, diarrhea, disorientation,and seizures. As a general rule, keep any teenage boywielding a paintball gun away from your dog and cat.15. COINS, METAL, AND DIAPER RASH CREAMSZinc is an ingredient in certain coins (U.S. pennies minted after 1982),ointments (diaper rash creams), batteries, nuts, bolts, and other hardware.When coins are eaten, the stomach acid dissolves them, releasingzinc into the bloodstream of pets. If enough is absorbed, symptomsinclude life-threatening anemia as well as upset stomach andorgan damage.16. GORILLA GLUE ® AND OTHER HIGH STRENGTH GLUEWhile any glue can result in gastrointestinal irritation if eaten, popularhigh strength glues pose a new risk to dogs and cats. After ingestion,these glues mix with stomach fluid, causing rapid expansion and hard-30 I PhillyFIT March/April I 267-767-4205 I www.phillyfit.com

ening that necessitates emergency surgery in most cases.17. PLAY DOUGHSA favorite of children and parents, commercial and homemade playdoughs contain a high amount of salt. If ingested, dogs and cats cansuffer from severe signs of salt poisoning which causes vomiting, diarrhea,lethargy, disorientation, and even seizures.18. SUGARY, GREASY, AND HIGH FAT FOODSWe all know the legend of the veterinarian scolding the pet owner forgiving table scraps. There is good reason! Poultry skin, bacon, meatdrippings, sausage, chocolate, and deep-fried foods all contain highamounts of fat that human beings have evolved to digest. In pets,these “snacks” are common offenders in severe vomiting, diarrhea(sometimes with blood) and ultimately pancreatitis. Even a smallamount of these foods can trigger severe signs, so don’t take the risk.19. BONES, COMPRESSED RAWHIDE, AND CORN COBSWhile not technically toxic, these are all too common causes of choking,intestinal blockages, and broken teeth. Some meat bones can alsobreak apart and act as sharp hazards as they move through the intestines.Usecaution if you give these to your pets, especially those that are aggressivechewers and swallowers.20. DOG MEDICATIONS GIVEN TO CATSAs the saying goes, dogs are not small humans. Likewise, cats are notsmall dogs. This applies to many aspects of their existence but mostimportantly to medications. The most common offenders are flea/tickmedications designed for dogs, which can cause tremors and death incats. Be very cautious when applying any product or medication toyour cat.In today’s day and age, friendly emergency room veterinarians andnurses are available twenty-four hours a day in hospitals like VSEC.For your pet’s safety, seek early treatment in case of ingestion andalways consult a veterinarian first when considering administeringfoods or medications.And no, Dr. Google has never attended veterinary school!Saris & Thule Car Racks • Shimano Shoes • Topeak Child SeatDr. Frankel is a graduate of the University of Pennsylvania withadvanced training in emergency room and specialty dog and catmedicine. He works at the Veterinary Specialty and EmergencyCenter, a 24-hour emergency and specialty hospital with locations inLevittown, PA and Philadelphia, PA. You can contact him at(215)750-7884. To learn more about the Veterinary Specialty andJamis Bikes • Fuji Bikes • SE Bikes • Pearl IzumiEmergency Center and the services they offer, visit www.vsecvet.com.G i r o H e l m e t s • P e a r l I z u m i C l o t h i n g & S h o e sSaris & Thule Car Racks • Shimano Shoes • Topeak Child SeatMarch/April I 267-767-4205 I

PhysicallyFITWhen Your Pet Has aHEART MURMURBy Karen Meltzer-Driben, VMD, DACVIM (Cardiology)When you first find out that your beloved pet has a heart murmur, it’snot uncommon to be a little nervous. What is a heart murmur? Do I needto worry? What do I do now? These are all common questions. Let’s putyour mind, and heart, at ease by addressing some of your initial concerns.What is a heart murmur?A heart murmur is an audible sound produced as a result of turbulentblood flow within the heart and great vessels. Turbulence can be causedby high velocity blood flow, blood flow through a narrowed area, or lowblood viscosity (thinning of the blood). The majority of the time, a murmurcan only be auscultated (heard) using a stethoscope. Occasionally, ifthe murmur is significant enough, it can even be felt by placing a handover the chest where the murmur is heard best. Murmurs are usuallyclassified by their location, quality of the sound, intensity or loudness,frequency or pitch, shape, and timing during the heart cycle (either systolewhen the heart contracts, diastole when the heart fills, or sometimesthrough both cycles). The murmurs are also typically graded on a scaleof one, being the softest and six as the loudest and able to be heard witha stethoscope off the chest.Murmurs can be classified as either innocent/benign or pathologic and asign of cardiac disease. Innocent murmurs are commonly found inyoung puppies, cats, and even adult dogs. Young puppies tend to havelarger volumes of blood with each heart beat going through comparativelysmaller vessels, which creates an innocent murmur. This can be evenlouder when the pet becomes nervous orexcited. Innocent puppy murmursusually disappear as the dogmatures. If the murmur continuesto be auscultated asyour puppy grows, truecardiac disease may bepresent and furtherevaluation will likelyberecommended.Innocent murmurscan also be foundin cats and adultdogs as well. Aninnocent orphysiologicmurmur is usuallysoft (less than agrade three) andcaused by turbulentblood flow; however,there is no structuralheart diseasepresent. Pathologicmurmurs can be of anygrade and are due to truestructural heart disease.Interestingly, it is common forcats to have heart disease without the presence of a murmur.How does the doctor tell the difference between an innocent murmur andone related to heart disease?Once a murmur is auscultated on examination by your veterinarian, heor she may recommend that you take your pet to see a board certifiedveterinary cardiologist. Board certified veterinary cardiologists are specialistswho focus on diagnosing and treating diseases of the heart andlungs. In addition to completing undergraduate training and four years ofveterinary school, board certified cardiologists are similar to their humanmedical counterparts in that they have completed an internship and residencyin their specialized field (an additional four to five years trainingfollowing veterinary school). This is followed by a thorough examinationto achieve board certification status from the American College ofVeterinary Internal Medicine (ACVIM), which oversees specialties incardiology, internal medicine, oncology, and neurology. Passing the cardiology-specificspecialty examination grants the status of Diplomate ofthe American College of Veterinary Internal Medicine (DACVIM) subspecialtyin cardiology or DACVIM (Cardiology).The cardiologist will perform a physical examination in order to characterizeand grade the murmur. Additional testing such as an echocardiogram,chest radiographs (x-rays), and an electrocardiogram (EKG) maybe recommended. An echocardiogram, or ultrasound of the heart, evaluates,heart size, function, appearance and movement of heart valves, andblood flow through the heart to discover where the murmur or turbulentflow is originating. At that time, the cardiologist can determine if themurmur is innocent or pathologic and can make specific recommendationsregarding treatment and additional testing, if necessary, as well asfollow up.What happens if my pet is diagnosed with heart disease?Some cardiac diseases are mild and do not progress over time. Theseusually don’t require treatment and your pet can live a normal, happy,healthy life regardless. Some diseases are severe and others may be initiallydiagnosed as mild before progressing and requiring medical treatmentand hospitalization. It is important to monitor your pet’s symptomsand recheck with your primary care veterinarian or cardiology specialistregularly. With proper care, most pets with heart disease can maintain agood quality of life at home.Heart disease can be present in a pet of any age and can develop at anytime, young or old, regardless of the species. It is important for your petto receive annual physical examinations with your primary care veterinarianso that if a murmur is detected, it can be evaluated and managedappropriately.Is my pet predisposed to heart disease?There are specific breeds that are known to develop congenital cardiacdiseases. If there is a breed of dog or cat that you think would make awonderful addition to your family, make sure you research for reputablebreeders with good screening programs. This will decrease the likelihoodthat your new addition will have significant disease. It is also importantto have a routine puppy examination with your veterinarian for a properauscultation. If a soft murmur is heard, your veterinarian may recommendreevaluating the dog as it matures over a couple months to deter-32 I PhillyFITMarch/April I 267-767-4205 I www.phillyfit.com

mine if it is an innocent murmur that resolves or one that is maintainedand may be of more significance. At that time, a consultation with a veterinarycardiologist is usually recommended. Additionally, there arebreeds that can develop disease later in life which can be difficult to predict.Unfortunately, even dogs obtained from reputable breeders can bediagnosed with disease.The bottom line is that heart disease can occur in both purebreds andmixed breeds and the likelihood of it occurring can be difficult to predict.The best advice it to make sure your pet receives a thorough physicalexamination each year with your veterinarian.Karen Meltzer-Driben,VMD, DACVIM (Cardiology) Red BankVeterinary Hospital Cherry Hill, 1425 E. Marlton Pike, Cherry Hill,NJ 08034 (856)429-4394FENCEMAX“You’ll See The Difference”FAST SERVICE - EXPERT INSTALLATIONfencemax@verizon.netAll Types and Styles Of Residential & Commerical Fences20 Years Of Customer SatusfactionFamily Owned & Operatedwww.fencemaxllc.comBILL LEE - 215-491-5084Cell: 215-852-1625 Fax: 215-491-508610%DiscountOn Sales of $2000or moreWith this couponCall Now!389 W UwchlanDowningtown, PA 19335Doctor@FoxfieldVeterinaryServices.comwww.FoxfieldVeterinaryServices.comApril Rodriguez, DVMTony Rodriquez, DVMA full service state of the artVeterinary Clinicp: 610-518-7100f: 610-518-7600Limit 1 percustomer.Exp 5/15/13March/April I 267-767-4205 I www.phillyfit.comPhillyFIT I 33

PhysicallyFITFoodAllergiesin PetsBy Dr. WeisI never go looking for cats; they always seem to wander into mylife before I’m even aware I need them. Such was the case withLouis, a lean and strong tiger cat born in a storm drain to asweet stray mama. Louis had lived with us for a few monthswhen he began losing fur on his face and around his ears.Within two weeks Louis looked like a strange hairless hybrid.When viewed from the front, he had developed ugly crustinglesions on his bald skin. We scrutinized his environment,checked him for fleas, changed his food bowls, and washed hisbedding in hypoallergenic shampoo. We finally came to our“ah ha” moment when we realized we had run out of his cannedfood and switched to the same prescription food in a dry formula.The only label difference we could find was soy protein inthe dry food, but not the canned. We switched back to thecanned formulation, and within a month Louis had re-grown hishair and the scabs were gone.I wish all of my food allergy cases were so easily solved. Foodallergies are on the rise in our pet population, and diagnosingthem is often tricky. In dogs food allergies may present as itchinessthat is not seasonal, chronic ear infections, secondary bacterialskin infections, more frequent and softer feces, and rarely,a history of seizures. Cats also will show non-seasonal itchinessmost often of the ears, neck, and face, scabbing, fur loss,and ulcers and plaques. The difficulty is that many other medicalproblems such as atopy (inhalant allergies), contact allergies,parasite reactions and other more rare conditions can alsoshow these same symptoms. Most animals that show these clinicalsigns are treated symptomatically initially, and a careful historyis vital to help determine if a symptom is seasonal or showsno particular pattern.When diagnosing food allergies, after ruling out obvious problemssuch as fleas and clearing up secondary infections, yourveterinarian will probably suggest some combination of antihistamines,glucocorticoids, and topical treatments and he willgauge your pet’s response to those treatments. Since food allergiesare so common (some dermatologists estimate up to eightypercent of their allergy patients have food allergies), it would beuseful to have a good way of diagnosing them. This is where weencounter difficult obstacles.Pet owners often ask why blood testing for food allergies is notrecommended. In dogs and cats, this type of testing is disappointinglyinaccurate. Multiple studies have demonstrated thata negative food allergy blood test does not accurately predictthe absence of food allergies, and positive food allergy bloodtesting does not correlate with clinically demonstrated foodsthat trigger symptoms. This is because food allergies are a typeof reaction called a delayed hypersensitivity reaction, which isnot caused by the same cells and mediators as an immediatehypersensitivity reaction, such as an anaphylactic reaction topeanuts. Therefore, most pets will have invalid results on bothblood testing for food allergies and skin testing.That’s a lot to digest, no pun intended. So how do we diagnoseand treat this common disorder? When a food allergy is suspected,your veterinarian may suggest an elimination diet trialfor a minimum of twelve weeks. The worst thing you can do asa pet owner is to start experimenting with food brands andingredients and switching your pet’s diet around before consultingwith your veterinarian. Even foods labeled as “hypoallergenic”or “for sensitive skin” usually are not going to addressyour pet’s allergy. You probably don’t know that pet food manufacturersare allowed to change the ingredients in their productsyet do not have to change the labeling to reflect the newformulation for six months. In one study four dry dog foodswith the label claim, “contains no soy” were tested, and three ofthe four were positive for soy antigen. In another case in 2010,a prominent pet food maker was reprimanded by the FDA. Alaboratory analysis demonstrated no lamb in their lamb diet, butshowed that beef had been substituted. That same manufacturercarried a grain free duck formula pet food that was demonstratednot to contain any duck! Yet another recent study showedsoy, poultry, and beef were all present in the laboratory analysis34 I PhillyFITMarch/April I 267-767-4205 I www.phillyfit.com

of three over the counter pet foods labeled as venison-only dietsfor allergic dogs.The diets that are most effective for an elimination diet trial areeither prescription diets with hydrolyzed protein or homecooked diets that contain novel protein and carbohydratesources. The prescription foods work by taking the protein inthe food and chopping it into tiny pieces that are not recognizedas “foreign” by your pet, and therefore do not trigger an allergicresponse. The home cooked diets require a careful history inorder to find protein and carbohydrate that your pet hasn’t beenexposed to before (alligator and rutabaga, anyone?). No particularfood is hypoallergenic; the likelihood that a food will causea problem in a pet with food allergies is diminished, if the pethasn’t eaten that food before and already sensitized his immunesystem. In order for a diet trial to be successful, absolutelynothing but the carefully delineated foods can pass your pet’slips for a minimum of twelve weeks, sometimes longer. Thismeans no flavored heartworm pills, no omega-3 fish oil supplements,and no treats.Despite the frustrations involved in diagnosing and treating foodallergies, the relief your pet will experience when eating anappropriate diet is immense. The take home messages toremember if you find yourself working through a suspectedfood allergy are to remain patient (for many weeks or months),stick strictly with the designated diet, make sure all familymembers understand the importance of not feeding anythingelse, and give medications to reduce itchiness or treat infectionas prescribed while waiting for the results of the diet trial. It isimportant to work with a veterinarian who can answer yourquestions and be your partner as these allergies may not be easyto solve.Dr. Laura Weis graduated from Cornell University in 1990 and completed herveterinary studies at Virginia Tech in 1998. She is passionate about the bondpeople share with their pets, and promotes that love by keeping pets healthyat Doylestown Veterinary Hospital in Bucks County. She shares her life withher dogs Maribelle and Gigi, her cats Al and Artemis, four goats, severalchickens, and a few thousand honeybees.10% OFFYour FirstBoarding Visit“Modern Medicine, Old-Fashioned Care”Laura Weis, DVMRansome Weis, DVMLois Palin, VMDAshlea Erk, VMDComprehensive personalized health plans for every stageof your pet’s life. We provide:• Nutrition Counseling• Diagnostic Testing• Medical and Surgical Services• Acupuncture• DentistrySpecializing in keeping pets healthy and fit! Individual weightloss programs for every pet. Exercise camp and fitness plansavailable at our lodging and daycare facility, Holiday HousePet Resort.www.doylestownveterinaryhospital.com380 N. Shady Retreat Rd. • Doylestown, PA 18901 • 215-348-4344March/April I 267-767-4205 I www.phillyfit.com PhillyFIT I 35

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••••KIDS FIT GUIDE••••Unlimited Classes for onelow monthly fee.Summer Day Camp Available too!Our KIDS' CLUB has a comprehensive schedule of activitiesand classes just for kids. Designed to be a non-competitive,fun-oriented program, Kids'Club will help keep your childrenactive and fit and provide them with a broad array of newexperiences. Programs are based on age and are offered forchildren from 2 1/2 - 12 years.• Dance & Performing Arts• Karate• Swim Lessons• Arts & Crafts• Kids Gymnastics• and much moreLocated in theKrewstown Shopping CenterKrewstown Rd. & Grant Ave.Philadelphia, PA215-671-9969www.northeastracquet.comAbingtonClubKids CampJune 17th toAugust 23rd9am to 2pmEarly Arrival 7:30amExtended Daytill 6pmAges 3 1/2 to 12Daily, Weekly, 6-10 Week Packages AvailableLunch Provided Wednesdays and FridaysSwimming Lessons, Basketball, Karate, Arts and Crafts,Science, Ga Ga, Math Club, Volleyball, Dodge Ball,Theme Days and Special Events!300 Meetinghouse Road • Jenkintown, PA 19046215-885-0734 ext 113 Kelly DegorskiRates Available at www.abingtonclub.comMarch/April I 267-767-4205 I www.phillyfit.comPhillyFIT I 37

PsychologicallyFITAthletes are frequently bewildered as to where their zone hasgone. I am routinely asked by athletes, regardless of his/herlevel of mastery in a specific sport, why one day every shot,putt, swing, set, or run is performed easily, flowingly, and successfullywhile the very next day performance becomesstrained, difficult and extremely frustrating. In other words, athleteswhat to know, “Where has my zone gone?”The deceptively simple answer to this frequently asked questionis that the zone lives inside each person. To help illustrate theconcept of how to achieve one’s “peak performance zone,” I’mgoing to introduce you to one of my clients, a professionalmajor league baseball player who was having extreme difficultymaking it through the fifth inning of his first few big leaguestarts.As a first year starting pitcher, he could scarcely afford to be ina slump so early in his major league career. He rapidly developedan irrational belief that he would absolutely not make itthrough the fifth inning, ever. Thus, he became extremely selfcritical.He explained while in the process of surrendering hitsand giving up multiple runs he began calculating his ERA risingas he stood on the mound awaiting the next batter. He confidedto me that he was obsessing about being demoted to Triple Aand was actually worrying about being released from the team.I then inquired about his personal history of success as a standoutballplayer. I asked him, “How many times, since littleleague and excluding your first few starts as a big leaguer, haveyou NOT made it through the fifth inning?” Unable to remembera single occasion, I encouraged him to remember his ownextraordinary history of success. I took this opportunity to validatethe elite level of performance he had achieved and tomagnify the value of reconnecting with his talent and passionfor the game.38 I PhillyFITBy Joe Dowling, M.S., LPCMarch/April I 267-767-4205 I www.phillyfit.comNext I wondered aloud if he had a close friend on the team.Upon learning that he had a good friend who was on the pitchingstaff, I asked him how he would support his buddy if theroles were reversed. He emphatically responded that he wouldtell his friend, “There is a reason you are here in the majors.You can get anyone out anytime. You are the man!” We discussedat length the critical importance of self-support to createand maintain a peak performance zone. Finally, I asked him,“What’s so special about the fifth inning? What WILL it be likewhen every inning is the first inning, every pitch is the nextpitch?” I magnified the reality that every pitch is an opportunityto be at your best, to believe in your ability, to step into yourzone. He began to smile, beginning the process of anticipatinghis future memories of goal achievement.Peak Performance ZoneOnce this baseline information was obtained, we could now utilizethis data to help the pitcher get into his “peak performancezone.” The pitcher was instructed to close his eyes and take fivevery slow, very deep breaths. I suggested that he vividlyremember his personal history of success (empowering feelingsof confidence pitching complete games, visions of himself succeedingat different levels, the sound of the ball explodinginto the catcher’s mitt, etc.). He was then guided to really experiencehow he would support a teammate who was suffering ina performance slump. He began to access the sound of his mostself- supportive inner voice, a powerful tool that would becomea consistent part of his peak performance arsenal. His innerfocus, or his zone, deepened as the value of positive self-talkwas magnified.We finished the session as he was directed to mentally enjoyfuture memories of success. Specifically, he transported himselfinto his future of pitching complete games, embracing obstacles,and utilizing adversity as a reminder to support himself. Thisultimately helped him to understand that every pitch was thefirst pitch, that every inning was the first inning, and that everygame was an opportunity to be successful.The guided “peak performance zone” was fifteen minutes induration. The pitcher reported, “ I had a feeling of relaxation

and excitement. I was able to connect my past success to what Iwant to achieve now.” He left the session understanding thatself support and mental focus on past and future success wasevery bit as important as a ninety-five mile per hour fastball.The rookie pitcher went on to pitch multiple complete gamesand establish himself as a valuable member of the starting rotation.The three tools that were used to help this particular athletereach his “peak performance zone” were:1) Personal History of Success2) Extreme Self-Support3) Future Memories of SuccessYou too can take and apply these techniques to your every daylife. The “peak performance zone” can help you excel in yourprofessional life as well as help you to reach your health and fitnessgoals.Joe is a licensed professional counselor who conducts his private psychologypractice in Philadelphia, PA. Working with individuals, couples, and families,Joe can be best characterized as a peak performance, strength based, futurefocused practitioner who facilitates therapy as an experiential process. Hespecializes in solutionfocused/ strategic therapy while having an expertise inclinical and medical hypnotherapy. Joe has worked extensively with athleteson the professional, collegiate, and high school level for the past twenty years.As a specialist in peak performance and sport psychology he guides athletes via specialized zoneexercises to trust themselves at an extraordinarily high level in order to create and maintainmaximum performance. .Learn more about Joe and his practice by visitingwww.joepdowling.com or calling (267) 322-0929.Unhappy with your Weight?Lack Energy?Cardio Vascular Issues?Diabetes? Allergies?Digestive Problems?Arthritis? Skin Problems?CertifiedInstructorBeatriz Salamanca215-550-5507 • Cell: 215-687-5075HERBALIFE Independent Distributor & Wellness Coachwww.goherbalife.com/beatrizsalamanca/en-UsMyFatMakesMeFrown.comMarch/April I 267-767-4205 I www.phillyfit.com PhillyFIT I 39

Ann GruberDeptford, NJSEAN GOMESPHOTOGRAPHYChelsea DurkalecPhiladelphia, PADuring the spring, to prepare forsummer, my workout routine willconsist of a combination of weighttraining and cardio. I weight train 5days a week and do up to an hourof cardio a day, 6 days a week. Ilove mixing up my workouts at thegym so that my body never getsused to doing the same thing overand over again. By mixing it up Thisway I avoid plateaus and am constantlyshocking my body which allows it to continue to build muscleand burn body fat. Diet, however, is even more important.My diet consists of mostly protein in combination with lowglycemiccarbs and healthy fats. I eat every 2-3 hours, 5 to6 small meals a day. This keeps my metabolism revvedthroughout the day which means I am constantly burningcalories.I love living a healthy lifestyle because it provides physicaland mental rewards that exceed my expectations. In additionI can be a great motivation and inspiration for myclients. I have to "walk the walk" if I want to "talk the talk".My plans in spring to make sure Ihave a summer body are already infull effect! I am a NPC nationallevel bikini competitor and there willbe several competitions over thesummer. This spring to make sure Iam bikini ready in time, I am on astrict workout and diet plan. I workout 6 times a week for about 1 1/2 to2 hours. I mix in weight training, plyometrics,cardio and a little cross-fit throughoutthe week. I split my workouts into certain muscle groupsper day. Also I do 20 to 30 minutes of cardio every day. Tomake sure my body can handle the intensity of my workouts,my nutrition is very important. I will stick to a high protein,low carb diet. Multivitamins, BCAAs, and other vitaminsupplements are part of my daily intake. I tend to try to eatmy carbs in the morning and early afternoon so that I burn itoff throughout the day. Training time is always in the morningand I follow every session with a protein shake. Once aweek I allow myself a "cheat” meal so that it is easier to stayon track all week. I know that sticking to my training and dietplan will have me ready for summer and competitions!We are a family owned and operated, full service landscapingand construction company. We have over 50 years of combinedexperience on our team.Here are some of the services we provide for residential and commercial properties:Concrete Installation - Drainage - Patios, Walls and Walkways - Fencing - Sod InstallationOutdoor Kitchens - Snow Removal - Firepits - Lawn Care, Aeration, and SeedingDecks - Ponds and Water Features - Plant and Tree Trimming, Installation and RemovalSpecial Event Lighting - Holiday LightingEmail: 4baplandscaping@gmail.comhttp://4ballprolandscaping-com.webs.com/40 I PhillyFIT March/April I 267-767-4205 I www.phillyfit.comCall for aFREEESTIMATEToday!

PhysicallyFITMy Tropical Vacationis in a MonthWhat Should I Do?By Angelo GrinceriSo you’re hitting the beach this winter, but you’ve been enjoyingthe holidays, not paying attention to your diet and haven’t workedout since the beginning of the summer. Don’t stress out, I’m hereto help! Just get ready to kill it for a few weeks straight. It's notgoing to be easy, but don’t give up. It will be worth it!Let's start out with a basic grocery list. For the next few weeks,remember: Lean and Green. That's lean proteins and green vegetables.Lean protein will help tighten up those muscles and keep youfeeling full, while green vegetables will keep you nourished andfeeling great!Common lean protein sources are chicken breast, tuna, lean turkey,lean beef, tilapia, and salmon. Common types of vegetables arebroccoli, peas, asparagus, string beans, cauliflower, spinach andkale.Now make sure you don't forget the jugs of water! Drinking a gallonof water a day will detoxify you, keep you tight, boost yourmetabolism, and burn more calories. When you allow yourself tobecome dehydrated the body holds onto water, resulting in excesswater weight and that unwanted puffy look.Next, let’s discuss the supplement store. I recommend taking L-carintine, a multivitamin and a protein supplement. These supplementsare completely optional. Please consult your physicianbefore taking any of these products. After picking up your newgoods, head home and plan out your new life.MAKE A PLANOver the next few weeks, sixty to ninety minutes each day will bespent in the gym. Write out your schedule for the next week andpick the best time for your workouts.Start out the day with a fasted morning workout, avoiding food, notwater. I like to drink a black coffee and two to four glasses ofwater before this workout. This workout can be forty-five minuteof cardio or weight circuit. A weight circuit consists of one exercisefor each body part with no rest. Cardio can be done whicheverway you prefer; some like to do fast/slow intervals and others likea consistent moderate speed. Within twenty to forty-five minutes ofMarch/April I 267-767-4205 I www.phillyfit.combeing awake, you should be in the gym. After the workout is finished,enjoy your first meal. Your first meal should consist of leanprotein and carbohydrates. We want carbohydrates in this postworkout meal to replenish muscle glycogen levels, thus keepingyour metabolism going strong. Pack the meals and water neededfor the rest of the day. Remember: Lean and Green. After work orlater that day go back for the second workout, if you can.THE LITTLE THINGS MATTERWe've all thought, "I just won't eat," but that is honestly one of theworst things someone can do when trying to progressively lose fat.The truth is, we have evolved as hunter-gathers, so of course therewere times of little/no food. When this happens our bodies slowthe metabolism to hold onto stored energy (i.e. body fat).You may have heard that, "Drinking a lot of water doesn't do anything.”That is completely false! In fact, drinking water can cleanand/or detox your body from the inside out, speed up your metabolism,help absorb more nutrients, help transport nutrients and oxygen,and prevent water retention. Water can even make you beathunger cravings. It's common to mistake dehydration for hunger.MAKE A COMMITMENTOf course you want to feel and look great, everyone does. Make ithappen! When your alarm clock goes off when it's still dark out,don't you dare hit snooze. Get up, get your things together and hitthe gym! You made a commitment to yourself. These changes willnot happen over-night. Don't let discouragement take over. Keepon pushing! The results you want will happen. Don't forget: if youthink your body looks the same as the previous week, your body isbecoming healthier and stronger!For help ironing out the details, avoiding injuries, and assuring youreach the goals you set, make an appointment with a trusted trainerand nutritionist.Angelo Grinceri CPT, CSN, Flawless Fitness and Nutrition, Owner Hammonton, NJPhillyFIT I 41

MAR/APRPLACE YOURCALENDAR LISTINGBOXED LISTINGSFOR ONLY $75CALL 215-396-0268MARCH 2Athlete’s Closet Winter Series Runs5 miles. Awards to first male and female overall,plus top two male and female in each agegroup: 12 and under, 13-15, 16-19, 20-29, 30-39, 40-49, 50-59, 60-69, 70 and over.Race may be delayed to Sunday due to poorroad conditions. If race is canceled Sunday, itwill not be rescheduled.Cost: Single races: $15 each in advance,which includes a long-sleeve tee, or $10 eachfor race only with no tee. (Race-day fees are$5 more.)Time: 9:30amPlace: West Chester, PAWeb: Get and print your application atwww.athletescloset.com/winterSeries.html;mailing address is on website.MARCH 16Winter Pickle RunTime: Registration, 9 am; race, 10 amPlace: Ridley Creek State Park, Glen Mills, PAEmail: Tim Krueger, info@runtheday.comCardinal O’Hara Leprechaun RunFundraiser to finish Cardinal O’Hara HighSchool’s track.Time: Registration, 8:30 am; race, 10 amPlace: 1701 S. Sproul Rd., Springfield, PAContact: Chris Pastore, cjpeap@rcn.comMARCH 17Caesar Rodney Half Marathon & 5KTime: Registration, 7 am; 5K, 8:30 am; halfmarathon,9:30 amPlace: Wilmington, DEEmail: Susan DeNardoWeb: www.lunginfo.org/caesarrodneyMARCH 19Anton Paar 5K Walk/Run at PittconTime: 7 amPlace: Lloyd Hall, Boathouse Row,Philadelphia, PAWeb: www.anton-paar.com/5kMARCH 23Philly Fight for Air Stair ClimbTime: Registration, 7 am; race, 9 amPlace: Logan Circle, Philadelphia, PAEmail: Nicole Walker, nwalker@lunginfo.orgWeb: www.lunginfo.org/phillyclimbEU5KTime: Registration, 7 am; kids’ fun run, 8:15am; race, 8:30 amPlace: Eastern University, 1300 Eagle Rd.,St. Davids, PAContact: Mike Wilson, (330) 687-9793, mwilson@eastern.eduSigns of Spring 5KTime: Registration, 8-8:50 am; race, 9 am;walk, 9:05 amPlace: Honeybrook Golf Club, 1422Cambridge Rd., Honey Brook, PAContact: Becca Murphy, (484) 947-4733,bmurphy@oneruntogether.orgWeb: oneruntogether.org/races/?action=evregister&event_id=58World Water Day 5KTime: Registration, 7:30 am; race, 9 amPlace: Martin Luther King Drive (start near thePhiladelphia Art Museum), Philadelphia, PAContact: Elijah Korich, (267) 528-8285,e.elijahkorich@verizon.netWeb: www.ksmministries.comcalendar of eventsMARCH 30Get the Lead Out 5K/10K and 1-Mile WalkTime: Registration, 7:45 am; race, 9 amPlace: Wissahickon High School, 521Houston Rd., Ambler, PAContact: Bill Kasenchar, (215) 313-8698,bill@2young2go.orgWeb: Register online atwww.2young2go.org/cart/2013 Butterfly Run5K and 1-mile fun run.Time: Registration, 7:30 am; race, 9 amPlace: Great Valley High School, 225Phoenixville Pike, Malvern, PAEmail: Mary Ellen Buckley, registration@lbrun.orgWeb: lbrun.orgAPRIL 5Manayunk Fools RunTime: 6:30 amPlace: Manayunk, Philadelphia, PA (tow pathtoward Conshohocken)Email: Amy Fabel, information@manayunkfoolsrun.comWeb: www.manayunkfoolsrun.comAPRIL 6Run Like a Fool 5KTime: Registration, 8 am; race, 9 amPlace: Widener University Wellness Center,17th Street and Melrose Avenue, Chester, PAEmail: Sam Pierce,srpierce@mail.widener.eduCollegeville Rotary Run AroundCost: Only $20 if you register before Mar. 23Time: 9 amPlace: Perkiomen Valley High School,Collegeville, PAContact: Melissa Burg, (610) 766-0518,mburg@pvsd.orgAPRIL 7Minding Your Mind 5KTime: 8:30 amPlace: South Ardmore Park, 1498 SussexRd., Wynnewood, PAContact: Wendi Platt, (215) 852-8252,wp.virgo@yahoo.comWeb: www.mindingyourmind.orgBunny Hop 5K & Family Fun WalkCost: Register before March 15 for lower fees!Adult 5K, $25; youth 5K, $10; walk, $10.Time: race, 9 am; walk, 9:05 amPlace: Trappe Firehouse (5th Avenue),Trappe, PAContact: Michele Stankunas, (267) 992-6385,Michele@miracleinmotion.orgKevin Cain Make My Day 5KTime: Registration, 1 pm; race, 3 pmPlace: Annunciation BVM Church Hall,Havertown, PAEmail: Rose Cain, kcmf.mmd5k@gmail.comWeb: kevincain.orgAPRIL 13Revamp the Camp 5K$20.00 pre-register, $25.00 day of racetroop400run.webs.comStart time 8 amRidley RunTime: registration, 6:15 am; race, 8 amPlace: Ridley Area YMCA, 900 South Ave.,Secane, PAEmail: M.J. Gilbert, mjgilbert@cyedc.orggener8tion run8K run/walk and family festival.Time: 8 amPlace: Philadelphia Navy Yard, PhiladelphiaEmail: Amber Adamson, aadamson@nncc.usWeb: www.generationrun.comFuture Baseball Stars 5KTime: Registration, 7am; race, 8:30amPlace: Aston Middletown Little LeagueComplex, 5018 Pennell Rd., Aston, PAContact: David Tozzi, dtozz@verizon.net,(610) 955-9425Bulldog Dash Charity 5KTime: registration, 8 am; race, 9 amPlace: 1499 E. 9th St., Eddystone, PAEmail: Patty Butler, pbutler@frontrow-marketing.comWeb: www.stjamesregional.com/?pid=1APRIL 14Bucks County Half MarathonTime: 7:45 amPlace: Tyler State Park Center for the Arts, 10Stable Mill Road, Richboro, PAEmail: info@buckscountymarathon.comWeb: buckscountymarathon.comBVA 5K Trail RunTime: Registration, 7:30 am; race, 9 amPlace: 1760 Unionville-Wawaset Rd.,West Chester, PAEmail: Charlie Fitzgerald, masterbikes60@yahoo.comWeb: www.trailcreekseries.org2nd Annual Keep the Parade Running5k run/1 mile fun walkWhen: Saturday April 13, 2013Time: Registration starts at 7:00 a.m.5k starts at 8 a.m. the 1 mile fun walk to followimmediatelyWhere: Start and finish at the North PennVFW Post 676 of Glenside, PAContact Email: Mcnulty.moira12@gmail.comOnline Registration:www.signmeup.com/89688Mail in registration can be found at:www.glensidejuly4event.comLike us on Facebook:www.facebook.com/KeepTheParadeRunning5KAPRIL 20Run for S.A.A.M. 5KTime: Registration, 9 am; race, 9:30 amPlace: Norristown Farm Park, GermantownPike and North Wales Rd., East Norriton, PAContact: Theresa Cox, (610) 277-0932, ext.232, Theresa-Cox@vscmontcopa.orgSt. Tim’s 3rd Annual 5K Walk & RunTime: Registration, 1:30 pm; race, 2:30 pmPlace: St. Timothy’s Lutheran Church, 535Lampost Lane, Aston, PAEmail: stlc@comcast.netFootsteps for Friends 5K and 1 Mile FunRunTime: Registration, 7:30 am; race, 8:30 amPlace: Friends School Haverford, 851 BuckLane, Haverford, PAContact: Andrea Dominic, (610) 642-0354,adominic@friendshaverford.orgWeb: https://www.facebook.com/events/482135628498640/Detective Christopher Jones Foundation5KTime: Registration, 8:30 am; race, 9:30 amPlace: Detective Christopher Jones MemorialPark, corner of West Maple and BeechwoodAves., Langhorne, PAContact: Maura McCormick, (267) 547-1805,mmccor10@villanova.eduWeb: www.dcjf4466.orgAPRIL 21Orienteering at Crows NestPreserveIn French Creek State ParkRun with map and compass.Complete details at DVOA.Org.Starts: from 10am to 1pmCost: under $10 for non-membersInstruction always available at the start.Families and groups welcome.Bring your compass or rent one.Hiking shoes and long pants recommended.Email: Frankdvoa@aol.comWeb: www.dvoa.orgAPRIL 21Burning for Learning 5K Run /WalkTime: Registration, 7 am; race, 8 am; fun kids’run, 8:45 amPlace: Upper Dublin High School, 800 Loch42 I PhillyFIT March/April I 267-767-4205 I www.phillyfit.comAlsh Ave., Fort Washington, PAContact: Michelle O’Toole, (267) 419-8326,michelle.otoole@comcast.netCheltenham Phys Ed 5K: The Run forJakeTime: registration, 7 am; race, 8:30 amPlace: Elkins Park School, Kingston Road atNew 2nd Street, Elkins Park, PAContact: Merle Harris, (215) 517-3742,cheltenham5k@yahoo.comValley Forge Revolutionary RunTime: 8:30 amPlace: Valley Forge National Historical Park,Valley Forge, PAContact: Kirsten Tallman, (610) 783-1031,web@valleyforge.orgAPRIL 27Sandy Sprint 5K All Teal Color RunTime: Registration, 7 am; race, 8:30 amPlace: Please Touch Museum, Philadelphia,PAContact: Robin Cohen, (610) 446-2272,robin@sandyovarian.orgWeb: www.sandysprint.kintera.orgMeadowbrook School 5K Run/Walk forEducationTime: Registration, 7:45 am; race, 9 amPlace: Meadowbrook School, Meadowbrook,PAContact: Susan Gettes, (215) 884-3238,drsusiegg@yahoo.comWeb: www.themeadowbrookschool.org/life-atmeadowbrook/run-for-education/index.aspxRick’s RunTime: 9 amPlace: Ridley Creek State Park, Media, PAEmail: ricksrun@gmail.comWeb: https://www.facebook.com/#!/RicksRunSpring Into Fitness 5KTime: Registration, 7:30 am; race, 9 amPlace: Phoenixville Area High School,1200 Gay St., Phoenixville, PAEmail: Garret Gianni, giannig@pasd.comNarberth Cystic Fibrosis RunTime: Registration, 7 am; race, 9 amPlace: Narberth, PAContact: Matt McCloskey, (610) 853-2375,narberthrun@gmail.comWeb: www.narberthrun.com/IVMS Autism RunTime: Registration, 7:45 am; fun run, 9 am;race, 9:30 amPlace: Indian Valley Middle School,Harleysville, PAEmail: Samantha Kemps, ivmsrun@gmail.comHaverford Twilight RunTime: Registration, 3:30 pm; race, 5 pmPlace: Haverford High School, Havertown, PAContact: Jon Meyer, (610) 449-7795,info@nolanpainting.comAPRIL 28Set the P.A.C.E.5K and 10K fun run/walk.Time: Registration, 7:30 am; run, 9 amPlace: Ridley Creek State Park, Pavilion 17,Glen Mills, PAEmail: Jodi Parach, wbf4pc@comcast.netWeb: wbf4pancreaticcancer.orgMAY 1Upper Bucks YMCA Cinco de Mayo 5KCelebrate Cinco de Mayo with us; run a 5Kthrough town!Ages: 13 and upTime: 7 pmLocation: The Y – 401 Fairview Ave,Quakertown, PAFee: $15 pre-registration on or before 4/20$20 after 4/20 and race dayCall Megan Gelesbach, Health and WellnessDirector at 215-536-9622 x 120 or emailmegan.gelsebach@ubymca.org

YOGA ON THE STEPS:PHILADELPHIA REGISTRATION NOW OPENLiving Beyond Breast Cancer’s signature event to take place May 19Registration is now open for Yoga on the Steps: Philadelphia, the signatureeducation and fundraising event for Haverford-based nonprofitLiving Beyond Breast Cancer. The event is scheduled to take placerain or shine beginning at 8:30 a.m. Sunday, May 19 on the iconicsteps of the Philadelphia Museum of Art. The highlight of the eventis a one-hour yoga class for all ages and skill levels designed and ledby Yoga Alliance certified instructor and founder of Yoga Unites®Jennifer Schelter, MFA with Kirtan accompaniment by YvettePecoraro and other local area musicians. After the class, participantscan enjoy refreshments while visiting a Healthy Living Expo whereevent sponsors, local area businesses, yoga studios and nonprofitorganizations will feature products and services promoting health andwellness.“While Yoga on the Steps is similar to other nonprofit grassrootsfundraisers it really is a one-of-kind event,” explains Jenna Jackson,LBBC’s special events manager. “People are asked to register as ateam captain or participant at yogaonthesteps.org and then fundraisefor LBBC by asking family, friends and colleagues for donations. Butinstead of using a walk or run as our event’s centerpiece, we feature ayoga class. Jennifer has designed the class so that anyone, regardlessof skill level or body type can participate. Yoga on the Steps is aunique and powerful education program in its promotion of yoga asan important part of a person’s overall wellness plan.”What has grown into Philadelphia’s largest outdoor yoga class beganafter Schelter’s friend and student, Courtney Kapp, was diagnosedwith breast cancer. Kapp wanted to use her home as a place wherewomen with the disease could form a support network through thepractice of yoga. She asked Jennifer to teach the class and also introducedher to LBBC’s executive director (now chief executive officer)Jean Sachs, MSS, MLSP. Together, the three women founded Yogaon the Steps.“Now,” says Sachs, “thousands of people, most with no formal training,annually attend Yoga on the Steps to raise awareness of LBBC’sresources, stand in solidarity with women diagnosed with breast cancerand honor the memories of those who are no longer with us.”Studies continue to indicate a correlation between yoga’s stretchingexercises, controlled breathing and relaxation techniques with stressreduction, lower blood pressure and improved heart function. “Moreand more studies we’ve been seeing, especially over the last fewyears, really confirm the relevance of Yoga on the Steps,” statesSachs.In 2011, LBBC began the implementation of a national Yoga on theSteps expansion initiative developed by the organization’s Board ofDirectors and senior staff as part of LBBC’s 2011-2015 strategicplan. “Yoga on the Steps is a low-cost, high-return way to introduceLBBC resources to communities that may not know of their availability,”explains Sachs. “Since then, we’ve established annualevents in Washington, DC and Denver, CO and just last week confirmedKansas City, MO, as our fourth Yoga on the Steps host city.”“The increasing popularity of yoga is a big factor in the growing successof the event,” she continues. “But more than that, it’s LBBC’sreputation of sound fiscal management and the trust our supportershave in us that energizes Yoga on the Steps participants to fundraisefor LBBC at the grassroots level. We maintain the lowest overheadpossible for the event ensuring our resources are always available toanyone in need.”If you are or someone you know is living with a history of breast cancer, regardless of stage ofdiagnosis, age, race, religion, sexual orientation or ability to pay, LBBC can help. For more information,visit lbbc.org to download a free copy of Empower, LBBC’s general information brochureor call (610) 645-4567.March/April I 267-767-4205 I www.phillyfit.comPhillyFIT I 43