• Running the Right Way - PhillyFIT Magazine

Patrick BryanPhiladelphia, PAChelsea DurkalecPhiladelphia, PALindaWood-Hoyte,70 years old(young!)Dix Hills, New YorkPhoto by John BayleyINSIDE:HEALTHIERAGING ADULTSInspirationalWeight LossStories• Running the Right Way

2 I PhillyFIT May/June I 267-767-4205 I www.phillyfit.com

May/June I 267-767-4205 I www.phillyfit.comPhillyFIT I 3

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DeliciouslyFITHaven’t found Mr. Right?Not ready to start a family?Then preserve your fertility potential!Black Bean QuinoaStuffed ZucchiniNourishes: 6Ingredients:3 medium zucchini1 cup quinoa (any color or tri-colored)2 cups chicken or vegetable stock½ can black beans, rinsed½ cup frozen or fresh yellow corn1 tsp. canola oil¼ cup diced red pepper¼ cup chopped red onion2 minced garlic cloves1 T chopped parsley1 fresh lemonSalt and pepper to taste (try pink Himalayan salt)Methodology:Preheat oven to 400 degrees.Wash zucchini, discard ends and slice in half lengthwise. Scoopout the seeds (hollowing out but leave some pulp at the ends toresemble a canoe) and set aside. Rinse quinoa well in a colanderand set aside to dry. Sauté onion, pepper and garlic in oil onmedium heat until tender. Remove and add quinoa to pan stirringfrequently until a nutty aroma is noticeable (5-8 minutes).Add stock and vegetables to quinoa and cook until liquid isabsorbed (15-20 minutes). Set aside and fluff quinoa. Add corn,beans, parsley, seasonings and squeezed lemon juice.Spread mixture in the zucchini and place on baking tray. Coverwith foil and place in middle to upper rack for 15 minutes oruntil zucchini is tender.Did you know that...• Your egg quality decreases as youget older• Your chances of becoming pregnantdecrease with age• You can freeze your eggs andpreserve your fertility potentialA Graduate in Nutrition and Science, John is also a Certified Trainerwith the National Academy of Sports Medicine and a Certified WeightManagement Counselor with the ADA. He has produced and recordedvarious exercise videos (originator of Kickaerobox) and nutritionalDVD’s. You previously saw him as one of the trainers on the Dr. PhilWeight Loss Challenge on NBC and on Entertainment Tonight.Currently he is the personal nutritionist for PhillyFIT Magazineevents such as the BASH, Workout-a-Thon and the Fitness Retreat.Visit him at www.weightlosscoaching.org or kickaerobox@yahoo.com.May/June I 267-767-4205 I www.phillyfit.comPhillyFIT I 5

publisher’s pageBegging for ChangeI’m not holding out a can, but rather a “can-do”.My kids are counting on it.I know I’ve touched on thistopic before, but lately I’m feelinglike a flower that’s justopened up to drink in theSpring’s warming rays afterbeing buried in the cold dirt allwinter. Metaphoricallyspeaking, I’m alive again. But,it didn’t happen over night andit would have NEVERhappened if I had let my ownpesky fears swallow me whole.Haven Can WaitRecently, I had decided to rent out my home.After fifteen years together, my home hasseen the good, the bad and the ugly. It’s apart of me somehow, and I can’t help butwonder if it’s “feeling the pain” along withme. Weird, I’ve moved back home withMom. Yes, another long story. Suffice it tosay, I am letting go of my safe-haven. Nowdon’t get me wrong, I don’t think you getmuch safer than being back with Mom. Oneside of me feels brave and strong again, butmy better half is asking me, “Oh gosh, whyam I even doing this?”Up until recently, I was white-knuckledabout the whole ‘letting go’ thing, but nolonger can I hold on tight to things justbecause they’re comfortable, easy or soothingor just because in some strange way, theydefine me…right? The self-made temporary“heaven” (and yes, haven) I carved out forMommy and Savannah6 I PhillyFITMay/June I 267-767-4205 I www.phillyfit.com

Nearly everyone who visited would remark not how, "aestheticallyamazing the home was" (because it wasn’t, it really was, and is,just sort of common) but how, "amazing the feeling of love andlife was in the home." Sometimes it’s all about the things you can’tsee with the naked eye that truly mater. PRIDE riddled me, and Ithink it may have carried over into other aspects of my life too, uhum…PhillyFIT. PhillyFIT was born here, too. Another huge plusto the home we now call 868 (the house number).Truth be told, I flirted with the idea of even selling my homerecently, after the first disastrous tenants were evicted within sixmonths. But after twenty showings, many turned down mortgageapplications and a few ‘below sea-level’ offers, I totally and completelywoke up!my family and for me commenced with a little, shoebox-sized,unlived in, broken down home some fifteen years ago that no onein his or her right mind would have purchased. That is, but me.Now though, it just feels like it’s time to change things up a bit.The shoebox, which was slowly put back together by me and mykids, is now tattered somehow to us, and my inner soul is on aserious quest.The memories and the love that poured out of the walls in myhome are indescribable. It was an empty house for over a decadebefore I bought it and it was pretty raw and gloomy. It didn’t evenhave a two-twenty line for an electric dryer. Think a no-frills,never updated box with ancient and even broken windows, rottedoutseals, original metal kitchen cabinets and a tiny square forcounter space. But at the time, I closed one eye and held mybreath the day I bought it because the vision in my mind was sovivid and intense, and beautiful! I could see it and feel it. It wascalling my name as I tried to walk away. It spoke to me like a littlepound puppy. I knew it was mine as soon as I opened the creakyfront door, but more so once I looked out the back door. Thegrassy, near acre yard had promise of kids and pets runningaround, screaming and barking with delight and plenty of privacy,which is something that I desperately craved and needed even atthat time of my life. Let’s say I’ve battled more than one curveball over the years.One paycheck at time, one bonus at a time, each window gotreplaced, one wall knocked out, each wall painted. For whatseemed like an eternity, each dollar was earmarked for a DIY projectof some sort. Over time, it morphed into a respectable crib –complete with custom skylights, a pool, deck, fireplace, Jacuzzi,and more. But it wasn’t so much about the objects we put in thehome. It was more about the feeling of being together in it; thememories—both good and bad — made each passing day.Happiness and togetherness, two words that really work for me.And when I say twenty, yes, twenty kids at a time sleeping over,there were many (happy) sleepless nights here.No one loved the home? I thought EVERYONE did? No oneappeared to be feeling the love here the way my family once did?How could it be? Our house was totally empty; I was told it would“show better” this way. Huh? My poor realtors think I’m totallynuts! I’m sure of it— what a wishy-washy blonde I’ve been,because as of today, I took it off the market and reclaimed it formyself (and my entire world actually) again! NO WAY, I am notgetting rid of the one thing that I can honestly say is the root of myfamily’s soul, our home! The decision was made, accompanied byfeelings of relief, excitement, and utter panic! Darion, my fifteenyear-old,love bug, and I went on a bargain furniture-shoppingrampage and put it all back together in one day! Shazam! We hadthe sales people at Raymore and Flanagan on their knees and Itaught Darion the fine art of negotiation (grin).I’m a chicken, or brilliant, but I knew in the bottom of my gut, inthe deepest of my soul, I just couldn't let go of EVERTHING; thiswas one thing I needed to keep. Does having to walk away from arelationship mean walking away from everything you built beforethat relationship even began? Hell no! Yep, I am rebuilding myhome and filling it back up with love. For a nano second I worriedabout the realtor’s thoughts of me, but I don’t really care if I’veleft them scratching their heads the more I think about it. The lessonlearned was just too big to be worrying about anything at thispoint. And quite honestly, those folks were part of my journey andawakening, whether they know it, or even care. Subsidiary lessonlearned – let go of the fears that you can’t really control Jami(worrying about letting others down) when in reality, they were letdown for a momentary minute, and replaced me with anothereager-to-sell customer.Change to ChargeI am emotionally charged and believe it or not, I am mentally andphysically realizing this isn’t just some emotional panic attack.It’s my life, my love and my children’s roots, and it matters. Infact, we really haven’t lost that much in the big picture anyway!We have managed to forgive and still love and remain friends withthose in our past, who are no longer part of our inner family. It’strue; life is the thing that happens when you’re busy making plans.I was so focused on a solid, smart plan of re-building a life thatonce sort of happened and guided me away from moving forward.May/June I 267-767-4205 I www.phillyfit.com PhillyFIT I 7

And, well, I just wasn’t ready to part with my roof and four walls,so renting out our home seemed like a decent, creative option toprovide additional income and step away from it all for a bit. Inmy heart, my efforts to find solutions for the greater good werewell intended. But in the end, I couldn’t bare the suffocating emotionsthat accompany good-byes. Saying so long to your homecan be harder to do that saying good-bye to people! Who knew?For a second, I felt like this “rebuilding” thing was a cruel joke,but now it feels even more exciting than the first time around. Nowonder I live with this eternal flame of optimism that no one canblow out, not even me. I get it - live your life, let your fears go.It’s worth it!If you’ve followed my Pub Page over the past year, you know thatunforeseeable “circumstances” bit me in the ass (chomped downreally freakin’ hard actually). Realities and priorities shifted at thespeed of light. I had the carpet pulled out from under me so manytimes; it felt like I had a mean rug burn. And yes, it hurt my (notso fit anymore) bum. I really had no other choice. I did go fromchange to charge, motivated by the future promise of good thingsto come, because I’m at the helm again darn it! And maybe now, Ican settle back in to my life and get working on this ‘glum bum’of mine again. After all, this is the home of PhillyFIT too, and Ibetter be sure I’m living up to it!Look, I’m a single mom in the throws of re-evaluating my life andjust finally realizing that there is “nothing to fear except fearitself”. When starting any new venture I always ask myself,“What’s the worst thing that could happen?” And so, I havedecided to take on new challenges (added a new level of marketingoptions to my clients) and upped my game in the work place. Ithink of it as adding a few more weights to the barbell. Much likework in the gym, I am hopeful that acclimating to this new role ofhelping clients internally at their own businesses will becomemore natural over time and will only serve to build nice lean muscle!Rebuilding our home, adding more work to my load, it’s allgood.We’ve all been there-done thatonce or twice in our lives. This timeit’s my turn again. But maybe living alife insanely busy really IS what makesme tick? I’ve been told that this speedsuits me well before.Maybe I’m Really a CatThere are days when I feel like I’velived nine lives. But much like those darn cats, I’ve managed toland right side up on my feet after each fall (albeit a bit wobbly).Right now, there is only hope and love moving forward, thanks toall that I have learned. I need to own it, and be thankful that Ihave learned so darned much. Took me longer than most, but Ibelieve I’m finally there.Hey, the weather’s great – get out there and get fit!Meow!xoxoJami’s Five for Dealingwith Change1. Make a time capsuleGather up old pictures, keepsakes and meaningful items having todo with your big change. Keep it simple. If you’re moving, itcould be a few flowers from your lawn or even a key from yourhome. Bury it in a place you know you can go back to twenty-fiveyears from now.8 I PhillyFITMay/June I 267-767-4205 I www.phillyfit.com

2. Take things off your computer and burn to a disk or externaldriveThis is a biggie. I’ve found that old photos, old documents, etc.can really make it hard to move on and detach. This is an oftenoverlookedprocess that may take some time, but in the end therewill be no pesky emotional remembrances on your computer.Cleansing your electronics (phone too) can be very cathartic and Ihighly recommend it!3. Write down lessons learned/Be creativeGosh, every country song I know is a bit of a ‘coulda, shoulda,woulda’ melody. Try taking a stab at writing your own song aboutweathering through your own personal storms. You may just optto write a poem about moving on and not looking back. This issomething you can do with the entire family, if appropriate (everyperson could take a stanza).4. Look for signsI know this one sounds hokey, but I really believe that if you’reopen to receiving signs of assurance from “wherever,” you’ll feelvalidated in making your change. Read those fortunes inside thosecookies! Watch the news, listen to the radio or just go for a drivein the car or a walk. I just taped one to my oldest son, Derek’s,bedroom door actually! Sometimes signs are all around you – youjust have to be in the right frame of mind to soak them in. Mylate, father sends me signs all the time. I just know it; they’re toopersonal and too eerie not to be silent, yet strong messages channeledto me in clever ways.5. ExerciseHa! You know I had to FIT it in somewhere. Oftentimes, bigchange is accompanied by feelings of depression. IT DOESN’THAVE TO BE DEPRESSING! Letting go is quite a mournfulprocess (I get it). There’s nothing better than releasing some powerfulendorphins. The best way to do that my friends is to get yourheart rate up. (Okay, so those of you with your minds in the gutter,you know what I meant.) Even taking a walk around the blockcounts. Start working out three times a week for at least forty-fiveminutes and the blues will scram, and so will those pesky poundsyou hate too.PHILLYFIT FAMILYPublished by: Jalynn Concepts, LLCPublisher: Jami AppenzellerArt Design/Production: Jessica BinderCopy Editors: Heather Hoehn, Bev AppenzellerCover Photography: Picture of Patrick & Chelsea by Sean Gomes.Picture of Linda by John Bayley.Publishers Page: Photo of Jami & Savannah by Joe Chielli,Church Street Studio, Phila., PACalendar Of Events: John BeelerAd Sales:Jami Appenzeller - jami@phillyfitmagazine.comRita Henry - rjhenry659@aol.comDistribution Manager: R.I.P. Jim AppenzellerAll inquires are welcome...Call us NOW! (267)767-4205www.phillyfitmagazine.comJami@phillyfitmagazine.com21 Sunnybrook Dr., New Britain, PA 18901Advertising Deadlines:Reservations for the July/August 2013 issue:Ad Reservation Due By: June 5, 2013Ad Copy Due By: June 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/PhillyFITMagletterstothepublisherPhillyFIT,I have been a fan of yours for severalyears now! Your magazine is a totalinspiration!Andrea HillJami,I applaud your unabashed approachto life. The open door you provide toyour life is courageous.Your pointblank honesty is admirable andrefreshing. I REALLY like that aboutyou! Head bowed from beneath thesacred Rocky Mountain peaks withreverence, honor, and deepestrespect.Be well.Namaste,The Mad SwedeJeff Kildahl, CWC | ND | PhDJami,Just noticed a new issue of PhillyFITis out, AWESOME! I need to get a bitmore serious about my OWN writing,but I'm happy to say that you guys doa tremendous job. CONGRATS! Can'twait to read and to ogle the bodies onPhilly's Fittest :) By the way, your articleabout FAMILY and being in theSandwich Generation is SPOT ON!Thank you! My wife and I are raisingfive kids AND supporting our twosixty-three year old mothers. The pressureis unreal, but your writing putsthings into great context.Thank you for sharing!Hope you are well, and I am SOREADY for Spring!All my best.Very respectfully,Spencer L. Baker, LCDR, SC, USNMay/June I 267-767-4205 I www.phillyfit.comHi Jami!On a recent visit to Philly one Fridaynight, my family and I stopped in aWawa for a quick snack. Thankfully, Isaw your magazine and was veryexcited to read it! Thank you for publishinga local magazine dedicated tofitness! Fitness has been a long timehobby/passion of mine. I have taughtin many gyms and come acrossnumerousNancy Hutchinson, NJHi PhillyFIT!I LOVE your publication! It’s myfavorite because its local, so well doneand also my personal mission toimprove the quality of life for my fellowhumans, which starts with those in myhome town!Chris AldaeJami,Just read your "Family Full Circle" inthe March/April issue......KEEP ON"RANTING" (as you put it)Sweetheart! You're AWESOME!!!!!!Jack HickeyHi Jami,I am running a wellness program atour company and would like to know ifwe could get about 20-30 issuesmailed to us each time they come out.I have a reading and information areafor fitness in our Lunchroom and peoplelove your magazine.My address is below if it is possible, Ihope so, I love it too!Thanks JBest regards,Sue SowdenPhillyFIT I 9

NutritionallyFITJuice Your Wayto Better Health!By Marty McLoughlinhandle things like seeds and nuts easily. Some emulsifiers spinso fast that they also make hot soups, depending on the speedand length of time left to blend.People are currently being bombarded by supplementcompanies, celebrities, talk show doctors and ‘newuniversity studies’ all claiming to make you healthierby swallowing a pill, mixing water and powder, puttingdrops under the tongue or drinking a ready-to-go concoction.What are the main marketing strategies of these so calledmedicine men and companies? The products are supposed tosave time, easy to ingest if you are on-the-go, and reported tohave better and higher concentrations of ingredients needed toproduce fast results. Meanwhile the sales representatives arewinning vacations and cars and the parent companies are buildingtheir own football stadiums with the profits.What ever happened to eating regular food to promote one’shealth? If you want to ingest raspberry ketones, why not justeat raspberries? The argument of the companies endorsing theproducts is that you can’t eat enough of the whole food to getthe benefit provided by their concentrated supplement. Well,perhaps we were not meant to rely on one product for its isolatednutrients. If you are in pursuit of a healthier body, moreenergy, a stronger immune system, less inflammation and cancerprevention, then it is time to pass on the “trust me, it’s inthere promise” and to invest in a juicer or emulsifier. “What isthe difference,” you ask? The answer is quite simple.- A juicer extracts the liquid from the pulp, usually by centrifugalforce and sends it to a collection container. The pulp can beused as compost in your garden or as additives in soups.- An emulsifier works like most blenders. They blend the pulpalmost completely to a liquid, keeping all the fiber intact. TheyThere are pros and cons to both machines. Some people arevery sensitive to fiber as it can irritate the stomach and digestivetract, making juicing a more appropriate choice. However, diabeticsmay get too high of a blood sugar from juicing too manyfruits, not having the fiber to slow down absorption.Juicing will reduce food cravings and increase the amount ofvitamins and minerals in the basic diet. It is also widely knownthat most Americans do not consume the twenty-five to fortygrams of fiber the FDA recommends daily. The benefits offiber are numerous. Fiber promotes intestinal health, motility,and satiety and lowers the risk of heart attacks, high blood pressure,strokes, obesity and certain cancers. It also slows the rateof digestion, which helps to maintain a better, more stable bloodsugar (promoting body fat consumption as fuel) and reduces therisk of type 2 diabetes. Fiber also helps to lower LDL (bad cholesterol)levels and always makes you feel full.We all know the name of the most famous “juicer” of all time,(no not Arnold) Jack LaLanne. The godfather of fitness, as wellas an exercise and nutritional expert, promoted his machinesand juicing for years. Living to a super healthy ninety-six yearsyoung, one must ask, “How much did juicing and emulsifyinghave to do with it?” I had the honor of meeting Jack in 2006.While visiting the Arnold Fitness Expo in Columbus, Ohio, Ishowed up early to a public speaking event where he was thekeynote speaker and I asked the doormen if I could get a picture.Long story short, they let me in and I had the unbelievableopportunity to sit around a table and talk with Jack and his wifein an empty room with no interruption. No, he did not promotehis juicer. His first words to me were, “If you were a prettygirl, I’d be getting your phone number right now.” He wasninety-one and so full of life. He had the youngest and bluesteyes that I have ever seen to this day. That was when I knew itwas time for a change in my diet; the conversation was lifechanging.10 I PhillyFITMay/June I 267-767-4205 I www.phillyfit.com

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So, what do I juice? How do I know how much to use? Whatmixes well with what? These are the questions I am asked on adaily basis. The answer again is simple - try everything! I say,“Different strokes for different folks!” There is truth that manycitrus fruits do not mix well (meaning, lemons and oranges andgrapefruits) and the flavors tend to try to compete with eachother. Using a citrus fruit with some berries, carrots or an applewill produce more subtle blends. Apples blend well with almostanything and they have a very low glycemic load so they willnot explode the sugar content of your finished product like melonsand pineapples can. Apples can be dropped in the juicer oremulsifier, with skin intact with no worries; however, theyshould be cored to remove seeds as they contain arsenic, a poisonoussubstance. Pits should also be removed from cherriesand other fruits. The rinds of citrus fruits should be removedbefore adding in either machine.FARM 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 tReverse Diabetes?According to new research, type 2 diabetes can bereversed using a natural treatment approach. If youhave diabetes and you’re tired of swallowing pills andpricking your fingers, a must-read report was justreleased that may be able to help you.Most doctors fail to address the root cause ofdiabetes and are too quick to push drugs as the onlyoption. After years of using medication withoutaddressing the cause, doctors often recommendinsulin. This approach is like pouring gasoline on thefire and can ultimately make your condition worse.If you are tired of wasting valuable time playing“trial and error” with medications as your conditiongradually gets worse, it’s time to get serious.Call now for a free copy of this new report -800-757-3492 or www.diabeteshealthreport.com.There is a great push these days (thankfully) towards organicproduce. I know, I know, it is SO EXPENSIVE to buy organic.Here is a little trick: don’t put as many processed foods andsweets in the shopping cart and put that money towards theorganic produce. If you are not sure if your produce is organic,look at the sticker on it. If the number begins with a nine it isorganic. If there is a number four, it is conventionally grownusing pesticides and insecticides. And if it begins with an eight,it is a GMO (genetically modified organism). Apples, strawberries,peaches, grapes, and other fruits that you will be consumingthe skin of, should always be organic since that is where thechemicals build up. All vegetables should be organic as thewhole plant is usually sprayed. This is your chance to supportthe local organic farmer, become part of a CSA (communitysupported agriculture) or go pick-your-own.Juicers and emulsifiers can cost anywhere from one hundred toone thousand dollars. Take careful time to select only whatoptions you really need. It will not take long for you to becomea juicing aficionado. Most people feel a noticeable difference inenergy and mental alertness on the first day and it only gets betterfrom there. My advice is to take notes, write down the combinationsthat you liked the most. This practice will help youmake grocery store lists and limit guesswork, but never stopexperimenting. Try to keep a ratio of about half of your glassbeing greens like kale, collards, spinach and broccoli whileusing carrots and apples as mild sweeteners. Then start experimentingwith squash, sweet potatoes, cucumber, beets, cauliflowerand more.Happy juicing! I hope it brings you all the energy, mental focusand health benefits it has brought me. Keep a watchful eye forupcoming recipes from me in PhillyFIT Magazine, I promise tokeep them coming. Looking for a recipe? Good, because I havea couple for you.ANTI-INFLAMMATORY COCKTAIL-5 large florets cauliflower-2 cups spinach-1 cup cranberries-1/2 apple-1/4 lemonThis can be for a juicer or emulsifier.12 I PhillyFIT May/June I 267-767-4205 I www.phillyfit.comSUPER GREEN ENERGY DRINK-1 whole cucumber-8 stalks celery-2 large kale leaves-1 handful parsley-¼ lemon (with rind if organic)-1 inch piece gingerThis recipe can be used for juicing or emulsifying.Martin McLoughlin - The owner of Extreme Fitness Personal Training, Inc.has been changing physiques and lives for 15 years. An ISSA certified fitnesstrainer with certifications in Sports Nutrition, Fitness Nutrition, Strength &Conditioning, Fitness Therapy, TRX Suspension Training, Yoga, Boot Campand Post- Rehabilitation Training. He has put his own spin on group fitnesswith "Extreme Fit", a synthesis of boot camp, mixed martial arts, yoga, pilates,old-school weight lifting and strong man training that challenges the mind,body, and spirit while burning massive calories and increasing strength in afunctional way.

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PhysicallyFITEnergizeYour Body!Add Years to Your Life andLife to Your YearsBy Dr. Joey GagliotiAmericans today are seeing more sickness and disease than everbefore. Some of the biggest culprits include cancer, Alzheimer’s,Parkinson’s, autoimmune disease, chronic pain and fatigue andfibromyalgia. People are sick and tired of being sick and tired, andfinding the mainstream solutions to be temporary at best. There aremore hospitals and doctors performing surgeries than ever before,and yet people are still sick! We are in a health care crisis todayand not all of the answers to our problems are found at the hospitalor the doctor’s office. Common misconceptions have us turning todrugs first and foremost, however, we fail to realize that it all startswith preventative care and by leading a healthy lifestyle.As humans, we must advocate our own health care, and educateourselves on the incredible healing capabilities your body naturallypossesses. Most people don’t take the fundamental steps needed toensure good health until it’s too late. Unfortunately we live in a crisis-basedcommunity, and rely on reactive practices rather thanproactive and preventative health maintenance. It is only after illnessstrikes that we start implementing positive lifestyle changes.People should not wait until obesity and diabetes set in before theystart healthy practices. This mentality is no different than waitinguntil you are seventy years old to save for your retirement.Getting older doesn’t have to include constant trips to the doctor’soffice, feeling sluggish and remaining sedentary. A human beinghas the potential to live for one hundred and twenty years. If suchis the case, than seventy should be the new forty! It’s never too lateto start living a vibrant and energetic lifestyle; one that can add lifeto your years and years to your life. Remember, sickness and diseasehappen because we let it happen, and it is due to a lack ofknowledge and proper planning.One of the most common complaints I hear from men and womenwho are approaching retirement, are all of the aches and pains theyexperience daily. Many of my patients come to me complaining oflimited mobility along with pain, poor balance and decreasedstrength. People, who experience these ailments, often become veryfrustrated and mentally discouraged. The pain and stiffness is oftenattributed to arthritis, which is inflammation in the body. We alldeserve to live a much more fulfilling life, rid ourselves of thesetoxic habits and banish all the pain that comes with it. This may14 I PhillyFITMay/June I 267-767-4205 I www.phillyfit.comsound intimidating, but it’s a lot easier than one would think. Thefirst step to living an ENERGIZED lifestyle starts in the kitchen.Learning about the benefits of super foods, and developing betterdietary habits that will reduce inflammation.SUGARS: THE ENEMYWe want to learn how to reduce processed sugars and refinedgrains. When we refine grains we remove all the good fats, protein,antioxidants and fiber. The resultant, referred to as "Frankenfood,"is stripped of all essential nutrients, which in turn creates inflammationthat damages the cushioning in between our joints known ashyaline cartilage. This damage results in pain and stiffness especiallyin the morning.NOT ALL FAT IS BADWe want to swap out the bad fats we consume and replace thosewith good fats. According to the research, it is the bad fats that arereally contributing to heart disease and neurodegenerative diseaseslike Parkinson’s and Alzheimer’s. Some examples of bad fats arehydrogenated oils also known as trans fats (vegetable oils) andomega-6 fats (grain fed animal products, processed salad dressings).We want to load our body up with good high quality fats likecoconut oil, olive oil, and omega 3 fats such as flax, chia, andhemp. Without these good fats we are going to have problemsbecause the cells are under constant attack from free radicals, virusesand bacteria. There’s a constant war on the surface of the cellmembrane, so it’s incredibly important to have a strong front linewith these good fats that keep the cell wall robust, stable and intact.KNOW YOUR MEATSThe conventional meat supply is riddled with steroids, hormonesand antibiotics, which are highly toxic and attributed to many diseasestoday. We want to start eating more organic, grass fed meats,which are completely natural. Those are anti-inflammatory, whichare phenomenal for our joints.PROPER HYDRATIONOne of the most important things we can do to live a more ENER-GIZED life today is simply drink clean, alkaline water. Most peopleare totally unaware that

standard tap water is loaded with fluoride, heavy metals and chlorine.When these chemicals such as chlorine enter the body theybind to the thyroid, wreaking havoc on your metabolism and canmake it difficult to get rid of unwanted fat around the belly andslow your energy.Getting more clean water into our bodies everyday not only helpsprevent weight gain and cloudy thinking, it actually prevents cancer.Since cancer thrives in an acidic environment, we want to get clean,alkaline water into our body everyday. One great way to do that isto add freshly squeezed lemon into your water. This keeps the softtissue structures surrounding our spine well hydrated, which is criticalto prevent disc degeneration and shrinking as we mature.GET MOVING AND STAY MOVING:Our ancestors had very strong and fit bodies. In order to survive,people were forced to constantly be on the move, hunting and gatheringor even running for their lives. Unfortunately, we havebecome a society of convenience, looking for the quickest, easiestsolutions. We literally do not have to leave our doors if we don’thave to.blood for up to thirty-six hours after H.I.T. HGH is scientificallyproven to build muscle, bone, immunity, and burn fat. Additionally,HGH helps those aches and pains in the hands and knees byrebuilding the natural cushioning in between our joints known ashyaline cartilage.ENERGIZE Your Fitness into Your Golden Years - Tips for GettingStarted1. Focus on Balance and Coordination:As we age, our reflexes slow down and our muscle tone decreases.Also as we get older, the typical person is prescribed many differentmedications with side effects such as dizziness, confusion, disorientationand/or slowed reflexes. The result of all of this is poor balanceand coordination. To prevent this from happening, follow anENERGIZED lifestyle plan that focuses on reducing toxins in thediet and exercise regularly. Exercise builds strength and stamina,which prevents bone loss, improves balance, reduces your risk offalling and helps with mood. Try standing on a stability disc whileholding a wall for support. This is a great way to challenge yourbrain and muscles to build strength and balance.As you grow older, an active lifestyle is more important than ever.Regular exercise can help boost energy, maintain your independenceand manage symptoms of illness and pain. Properly performedexercise can stimulate metabolic systems within the bodythat can drastically slow the aging process. Not only is exercisegoing to keep you looking young, it will promote healthy mood andkeep your brain sharp so you can do everything you need and wantto do.WHICH EXERCISES ARE BEST?The first thing you want to do is have a conversation with your doctor.Tell him or her that you are taking charge of your health andwant to reduce your medications and start exercising. They shouldbe ‘high fiving’ you and helping you reach your goals.Considering the fact that your neuromuscular system is programmedto thrive when challenged. Therefore, you must set goalsand strive to achieve them regularly. While taking a leisurely strollthrough the park on a sunny day sounds like a great form of exercise,for most people, it simply does not challenge the body sufficientlyto promote the powerful anti-aging characteristics built withinyour body.To take full advantage of these inborn mechanisms that slow aging,improve immunity, build muscle, burn fat, we must do somethingcalled high intensity training or H.I.T for short.Don’t let the term scare you; “high intensity” is completely relativeto each person. When we perform bouts of exercise that are of ourindividual highest intensity for only about five minutes, somethingextraordinary happens within our body! We awaken a deep-seated,inborn mechanism in our body that lays dormant in most Americanstoday, but that was the key to keeping our ancestors strong andhealthy. This hormone, human growth hormone (HGH) is consideredthe quintessential anti-aging hormone and is elevated in ourMay/June I 267-767-4205 I www.phillyfit.comPhillyFIT I 15

2. Start Slowly: If you haven’t been active in a while, first checkwith your doctor to see if you are ok to start exercising. Once youare cleared, build up your exercise program steadily, challengingyourself more and more each time.3. Use Large Muscle Groups: Perform any functional movementthat focuses on multiple muscle groups. Properly executed squatsand push-ups can challenge the entire upper and lower body. Onesimple exercise is simply sitting down in a chair and getting backup, focusing on pushing your weight through your heels. Whenseated, extend one of your legs and point your toes. Do that forabout fifteen times and then switch legs.4. Warm Up and Cool Down: Warming up and cooling down areextremely important, especially in the mature population. A properdynamic warm-up is done to raise the core body temperature andincrease blood (oxygen) flow to your muscles to prepare your bodyfor physical activity. If you exercise cold, it’s like trying to stretch arubber band that has been in the freezer.A proper cool down is important after you’ve reached your targettraining heart rate to recover gently. The main reason that you are“cooling down” is to slowly reduce your pulse so that you canreturn blood from your muscles to your heart in sufficient quantitiesto rid the muscles of lactic acid (the chemical produced during training).Stopping a workout suddenly lets the lactic acid pool in themuscles, leaving your sore longer and potentially prolonging thenext time you exercise.Additional Information:A wellness-based chiropractor can help you customize a healthy eating plan, exerciseregime, and correct dangerous misalignments in your spine that are causing pain anddysfunction in your body.Dr. Joey Gaglioti is a Corrective Care Doctor of Chiropractic, health and wellnessenthusiast, nutrition guru and the owner of Trinity Chiropractic inChadds Ford, PA. Dr. Gaglioti focuses on an area of Chiropractic calledstructural correction and incorporates a full circle approach to healthdesigned for each individual. It is Dr. Gaglioti’s goal to Inspire and lead othersto live healthier, more proactive lives by means of a natural, holisticapproach. For more information visit Dr. Gaglioti on the webat:www.chaddsfordchiropractor.com. Facial with FreeParaffin Treatmentfor $140Expires 10-31-13.1 Hour Massagefor $65Expires 10-31-13.~ Gift Certificates Available ~16 I PhillyFIT May/June I 267-767-4205 I www.phillyfit.com

PhysicallyFITOrienteeringGive Your Brain a Workout Too!Map, Compass, and epunch forelectronic scoring.By Kathy UrbanImagine walking or running in the woods. Armed with a map,compass, and your wits, you find your way through unknownterrain. You scan the woods for a boulder, a pit, a trail turning.Searching for orange and white flags in the forest. Navigatingyour way along trails and streams, across meadows and throughwoods, you feel totally connected with your surroundings. Yousense, rather than see, other competitors around you. You areorienteering.Orienteering is the “thinking sport”, and can be enjoyed bythose of any age or fitness level. You can go out alone, or ingroups. Want to try orienteering for the first time? TheDelaware Valley Orienteering Association (DVOA) puts onevents almost every weekend. There is a range of courses foreveryone – beginners can try a White or Yellow course, and aclub member will give you some instruction before you headout. The cost is modest – non-members can go out for aboutten dollars, and that includes a beautiful detailed map of thepark with the controls and a clue sheet. You get to keep themap.The Delaware Valley has beautiful parks, woodlands, forestsand gamelands. French Creek State Park is the home ofAmerican Orienteering, and hosts several events each year, butDVOA has maps on hand for New Jersey, Delaware and EasternPennsylvania.For a schedule of events and lots of information about orienteeringin the Delaware Valley, check out DVOA’s website,www.DVOA.org. Their websitesays “All Welcome”, and theymean it!A runner finishing a sprint oncampus at TylerA control at Norristown Farm ParkIf you decide you love the challenge of off-trail navigating andrunning, you can begin to compete with world class runners.Some DVOA members are elite runners who travel all over theplanet to compete with the best in the world on their turf.Others are weekend warriors who put on their shoes and clubshirts every Sunday. Age and gender classes and electronic timingfor splits mean you can compete with your peers and comparesplits after every event. Even the worst run can have somebright moments, and they keep you going!Courses can be White, Yellow, Orange, Brown, Green, Red andBlue, with White being on the trail, with simple navigation. Foryour first time out, try White or Yellow. You can always comeback and try a more advanced course. Red and Blue courses arevery challenging. They are quite long, and require the ability tobe one with the map. You have to read contours and featuresand make decisions on the fly.Because finding a control on most courses requires some offroading,long pants are strongly suggested. You’ll want to wearyour favorite hiking shoes. Insect repellent is not a bad idea,either. Club members can fill you in on the traditional “tickcheck” routine. Orienteering, by the way, is rain or shine.May/June I 267-767-4205 I www.phillyfit.comPhillyFIT I 17

PhysicallyFITSHINE LIKE ADIAMOND!By Mary NearpassSome of the most mundane moments we live become life-alteringones we’ll never forget.“What happens when a mascara-fixated, vodka-tasting, chocoholic,handbag-fanatic, fashionista, big-city, single woman in herforties, who’s dated everyone in the tri-state area finds a smalllump in her breast?” That’s the question that makes for the followingpowerful yet poignant memoir.When Randi Rentz’s, a beautiful, vital, Master’s-trained, specialeducation teacher father passed away, she found herself in hisattic a few weeks later cleaning up his belongings, which was thebeginning of an unforgettable journey that happened four yearsago.“I was in my father’s attic, pushing, pulling, and throwing thejunk away he accumulated over the forty years he lived in mychildhood home”, she says. “I was going through his personaleffects, bent for several hours. I kept getting a sharp, shootingpain under my breast like someone was slicing me with ascalpel.”Randi thought it might have something to do with her back, soshe went to her chiropractor. As she was lying on her stomachgetting adjusted, her breast really hurt, which was very unusual.She knew something wasn’t right, so she called her doctor andasked for her mammogram to be moved to a closer date.From there, she had tests, ultrasounds, even a visit to a surgeon tosee if he could detect what was wrong. Nine and a half weeksafter her father passed, Randi received the news.Knowing is Just the Beginning“I was in my car driving at 3:12 p.m. on a sunny day on April30th, 2008, when my surgeon called, and asked me to call himonce I got home. I insisted on having the conversation right thereand then. He asked me to pull over because he didn’t like todeliver good or bad news over the phone as people were driving.I pulled over. He said he got the pathology report back, and in18 I PhillyFITMay/June I 267-767-4205 I www.phillyfit.comreading it, saw that the cells were conducive to ductal carcinoma.He said, ‘You have breast cancer but you’ll be fine.’ And I wassilent.”“I was hearing static, getting a little dizzy. I was shocked,” shesays. I remember thinking, how can ‘breast cancer’ and ‘you’ll befine’ be in the same sentence? Her surgeon asked her to make anappointment for the following day, and she did. After she hungup, Randi called her best friend, Sharon.“She got me through the loss of my father,” Randi says of herbest friend. “She was my motivator during that infamous call andshe met me the next day at the doctor’s office. We each came upwith a list of our own, separate questions. I wasn’t sure if I wouldbe able to comprehend any kind of medical terminology, givenmy state of mind, so I wanted another set of ears.”It was a dismal day, Randi recalls. She was looking out the windowwhile she sat in the doctor’s office. It took her some time toassimilate the conversation her best friend and doctor were having.“I wasn’t hearing anything except the voice in my headshrieking, “Breast cancer, really? Me? I was finally able to tuneinto the conversation when he began illustrating my breast canceron a notepad, while discussing several surgical options,” she says.The option Randi chose was a lumpectomy, a surgical procedurewhere just the tumor is removed which is relatively non-invasive.“I woke up and remember the nurse was standing over me,”Randi says. “She had good news: my lymph nodes were clean.That was the best news of my life!”Randi had stage one cancer, but a grade three tumor; this meansthat the tumor was growing rapidly. Although this was relativelygood news, Randi wasn’t in the clear just yet, but she had thesupport of amazing friends along the way.“I remember waking up in my hospital room, and seeing my bestfriend, Sharon, sitting there, with magazines and food,” she says.“I also had friends visit me throughout my hospital stay, cracking

jokes, saying I lookedgreat and beautifulafter surgery (and Ithink I believed them).And when I got home,three of my friendsbrought a deliciousdinner over to mycondo, and one ofthem even stayed theovernight to make sureI was ok.”Getting ThroughChemotherapyAfter she recoveredfrom her surgery,Randi went back to herjob as a teacher forkids in kindergartenthrough fifth grade onthe autism spectrum.She soon met with an oncologist to decide on her post-surgerytreatment. They explored the options, and opted for chemotherapy,an aggressive treatment. “I wanted chemo in case there wasone sneaky cell that fled the coup,” she says.She took a tour of the chemo suite where she’d receive treatment.Since treatment lasted several weeks, Randi got to know the staffand other patients there very well. “It turned out that chemo forme was almost like being at camp because I always had my girlfriendsby my side sharing stories,” she says laughing. “I waseventually known as ‘The Candy Girl’ because I gave candy tomany patients, to help eliminate the metallic taste as a result ofthe chemo, and I got people talking and moving. At one point Ihad a race to the bathroom with another patient. Can you imaginedragging an I.V. pole behind you while trying to sprint to the restroom?”Philadelphia’sSports PodiatristDR. LEE S. COHENPain When Running? We Can Help!Custom insole fabricationPostural AnalysisVideo Running AnalysisBiomechanical ExamSports Shoe ConsultMuscle TestingTraining techniques610-522-9200642 E. Chester Pike, Ridley Park PA, 19078860 Lancaster Ave. Devon, PA 193332005 Route 70 East Cherry Hill, NJ 08003w w w . d r l e e c o h e n . c o mIn her determined effort to fill this experience with lightness,humor and friendships, Randi and friends would frequently stopfor coffee and munchies at Wawa, get smoothies from her gymand drive to chemo with all this to offer her chemo team, (friends,nurses and oncologist) juice smoothies in margarita glasses.On day seventeen, she began to lose her hair. She wasn’t quitesure what to do with her blonde curls that fell sporadically ontoher kitchen table, floor, bathtub and sofa. Randi decided to collecther tresses and keep them in Zip-Loc bags for safe keeping,which she later donated. Instead of spending up to six thousanddollars on one wig that she would either throw away or donate,Randi decided to give herself a pair of “chemo-earrings” with hermother’s diamonds, which she had re-designed. She proudlywent to all her chemo treatments in sweats, flip flops, and shimmeringin diamonds. To help her through, she wore her mother’sdiamonds as a way to keep her with her during the treatments,and brought the blanket she gave to her father when he was in theBe Different...Be BLue215 947 2963www.bluehairstudio.comA full service hair salon and spaHuntingdon Valley, PennsylvaniaPhoto: Elizabeth Kross PhotographySUPPORTEQUALITYMay/June I 267-767-4205 I www.phillyfit.comPhillyFIT I 19

hospital, just before he passed. Coincidentally, that blanket waspink..BeforeAfterEndermologie ® is• THE ORIGINAL FDA APPROVED• MOST EFFECTIVE• MOST AFFORDABLE• MOST COMFORTABLE• CELLULITE REDUCTION THERAPY• AVAILABLE TODAYEndermologie®offers a safe & proven alternative to painful cosmetic surgery.CELLULITE REDUCTION CENTERDr. Wendy Attadgie654 Knowles Ave., Southampton, PA215-355-9337 I www.solongcellulite.comLook Your Best With Endermologie!Only$49.99per session654 Knowles Ave.Southampton, PA 18966CALL FOR DETAILS.EXP. 06/30/13.ATTADGIE CHIROPRACTICWELLNESS CENTER• Chiropractic Care for allages and stages• Therapeutic Massage• Exercise and NutritionalCounseling• Most insurances acceptedONE HOURMASSAGE$49.99NEW CUSTOMERSONLYDr. Wendy Attadgie444 South State Street, C-2Newtown, PA 18940215-355-9337 • www.attadgiechiropractic.comCall today for aComplimentaryInitial Consultation!From the beginning, Randi’s oncologist said, “… to just bring theessentials everyday to treatment.” Well, Randi along with herbest friend, Sharon, in tow, drug a twenty-nine inch suitcase dailyinto her two to five hour chemo sessions with such “essentials” asword search puzzles, backgammon, a six pack of water, chocolatedonuts, Swedish fish, peanut butter crackers, bags of hard candy,three books and all different genres of magazines. She wanted tomake it fun; her girlfriends became her family on a rotatingschedule. It was also a great bonding experience with the patients.Chemo was tough, and Randi did what she could to get throughit. “There were times when I couldn’t walk,” she says. “I didn’tfeel the effects for two and-a-half days, but when I did my bodyfelt like someone was pulling my bones from both ends simultaneouslythen smashed them into small pieces with a hammer. Ialso suffered from “chemo-brain” or forgetfulness, and experiencedword retrieval difficulty, which is not easy for someonewho always has to be in control.”“Chemo is very cumulative in your system, so it gets harder andharder after each treatment,” she says. Randi chose to receivechemo on Wednesdays because the effects of it wouldn’t hit heruntil the weekend. By Monday morning, Randi was able tomuster enough strength to be at work, and start the cycle all overagain.“It was tough. I did it. And I had a party when it was over.” Shehad a “No Mo’ Chemo” party to honor the twenty women whosupported her not only emotionally, but with physical tasks suchas cooking, laundry, groceries and cleaning her house. My friendshelped me to glitter and shimmer all the way.” Randi laughed,“Being sullen just wasn’t for me.”After chemo, Randi went through seven weeks plus one day (fivedays per week) of radiation therapy, which was completed by theearly winter. She described radiation as a breeze compared tochemo. Randi also had a “Radiation-A-Glo-Go” party for all ofher friends, co-workers and family members when she completedher radiation treatments. There were approximately a hundred andseventy-five people in attendance.Living Beyond Breast CancerRandi’s story shows that there can be a life after breast cancer—and her story continues to give other women hope. She kept ajournal throughout her experience, and is in the process of releasingher first book, Why Buy a Wig When You Can BuyDiamonds. Her friend got her in touch with the organizationLiving Beyond Breast Cancer (LBCC), where she blogs once amonth.610-440-3500 • www.PhilaSlim.com“I really like the fact that they’re a hands-on organization, and tryto educate their readers, family members and/or caretakers. Theyreally center on not only living with a diagnosis of breast cancer,but also focus on the after or post breast cancer. Randi says aboutLBCC, “They’re more than just a website. They offer confer-20 I PhillyFIT May/June I 267-767-4205 I www.phillyfit.com

ences, help lines, fundraising opportunities, even an awe-inspiringevent called, ‘Yoga on the Steps’. In addition, this national nonprofithas a library that contains “Guides to Understanding BreastCancer” written by various authors around the country. Thesepublications are designed specifically to address the needs ofwomen who have been diagnosed with breast cancer. I find thebest way for women to face breast cancer is to obtain theresources necessary to make informed decisions that allow themto become advocates for their own health. I am hoping to add mybook to their library once it is released.”In addition to blogging for LBBC, Randi has her own blog atRandiRentz.com. You will find motivational sayings, greatrecipes, retail and/or other organizations that give back and chapterexcerpts from her book. Randi also writes about current breastcancer information and other relevant medical topics on her blog.“We as a society have been taught that breast cancer is a diseasethat affects older women. This couldn’t be further from the truth.I was diagnosed at the age of forty-two and thought that wasrather young. Little did I know that women younger than me arediagnosed and treated for breast cancer at astounding rates andgrowing! The key to surviving is EARLY DETECTION. Protectyourself from yourself! Please schedule your mammogram withyour yearly check-up. And ladies, don’t be afraid to get a secondor third opinion until you totally feel sure and comfortable withthe information you are receiving from your doctor visits. I gotfive!”LT International Beauty SchoolHands On Training For A Better FutureF O R M O R E I N F O R M AT I O N P L E A S E C A L L215-922-4478830 N. Broad StreetPhiladelphia, PACOSMETOLOGYCLASSES BEGIN6/11/13 & 7/29/13We teach Hair Relaxer,Sew in Weave, Glue in Weave,Coils, Kinky Twist, Hair Colors,Wave Nouveau, Facial Waxing,Make-up Application, Pedicure,Eyelashes, Manicure, Acrylic Nails.Classes are in English LanguageCLINIC SERVICES TO SERVEYOU AT BOTH LOCATIONS!All works done by the students only areunder the supervision of a licensed instructor;charges for the services are based on thereasonable cost of the materials.Financial Aid Available for Those Who QualifyJob Placement Assistance Available215-229-03902520-22 N. Broad StreetPhiladelphia, PANOW OFFERING BOTOX AND JUVEDERM Among the many outstanding cosmetic proceduresoffered by Dr. Tabas are Botox and Juvederm. Thesecosmetic services are a perfect compliment to a newbeautiful smile, giving you a face that looks yearsyounger and enhances your natural beauty!10% OFF Any Botox or Juvederm serviceExpires 6/30/13Call today for an appointment and free consultation • Same day serviceTHE TABAS CENTER FOR ADVANCED DENTISTRYNorman B. Tabas, D.D.S, M.A.G.D.2534 S. Broad Street, Phila., PA215-271-7776 • 24 Hour Emergency • www.DRTABAS.comMay/June I 267-767-4205 I www.phillyfit.comPhillyFIT I 21

S E N I O R G U I D EHEALTHIER AGING ADULTSBy John FairchildAging adults who routinely include healthy behaviors, are preventativewith their health care services, and have a supportivesocial network are more likely to remain healthy, be more independent,and incur fewer health costs. Essential components tokeeping aging adults healthy is preventing chronic diseases andreducing associated complications by eating right and beingactive.Eating right and staying active are important preventive healthmeasures during the lifespan. As we get older our bodies havedifferent needs. Certain nutrients become especially importantfor overall good health.CALCIUMAging adults need more calcium and vitamin D to help maintainbone health. Two to three servings of low-fat / fat-free milk oryogurt included with a plant based diet will ensure adequatelevels each day. Other calcium-rich foods include fortified cereals,some fruit juices, dark greens such as kale and spinach andcanned fish.MAGNESIUMEvidence suggests that magnesium may play an important rolein regulating blood pressure. Diets that provide plenty of fruitsand vegetables, which are good sources of potassium and magnesium,are consistently associatedwith lower blood pressure. Foodsources include nuts, beansand vegetables.FIBEREat more fiber-rich foods to staymaintain a healthy digestive tract.Fiber also can help lower your riskfor heart disease, control yourweight and prevent type 2 diabetes.Consuming whole-grainbreads, cereals, and more beanswill help you acquire your dailyneeds. Fruits and vegetablesalso provide beneficial fiber.POTASSIUMIncreasing potassium alongwith reducing sodium maylower your risk of highblood pressure and stroke. Fruits, potatoes, beans, dark greens,vegetables and low-fat or fat-free milk and yogurt are goodsources of potassium. Also, select and prepare foods with littleor no added salt.KNOW YOUR FATSAvoid high fat foods, like marbled red meats, poultry skin, friedfoods and fast foods to help reduce your risk of heart disease.Foods that are low in saturated fats, trans fats and cholesterolmay also lower your health risks. Most of the fats you eatshould be polyunsaturated and monounsaturated fats such asolive oil, canola oil and nut butters.INCREASE YOUR INTAKE OF PROTECTIVE FOODS.Current research suggests that certain foods may reduce the riskof heart disease and stroke, and help maintain a healthy brain.Generally, dark-skinned fruits and vegetables have the highestlevels of antioxidants. Sources include: kale, spinach, red pepper,onion, brussel sprouts, alfalfa sprouts, broccoli, beets, andeggplant. Fruits with high antioxidant levels include: blueberries,blackberries, strawberries, raspberries, red grapes, plums,oranges, and cherries.Omega 3 fatty acids from cold water fish such as halibut, mackerel,salmon, trout and tuna provide many health benefits aswell as anti-inflammatory properties. Nuts also contain Omega3 fatty acids. Include some almonds, pecans and walnuts in yourdiet.ASK THE DOCTORIf you have a specificmedical condition,be sure to checkwith your primaryphysician or a registereddietitianabout foods youshould include oravoid.Submitted by John FairchildLiberty LutheranArtman215-283-9999jfairchild@libertylutheran.org22 I PhillyFIT May/June I 267-767-4205 I www.phillyfit.com

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Dr. Lee Cohen's PANEL OF EXPERTS!Ask the Doc!Dr. Lee CohenIn over 35 years I've helped over 25,000 men, women, and children relieve their pain,and I can help you too. As a Board Certified Foot and Ankle Surgeon and a Fellow ofthe American College of Foot and Ankle Surgeons, I have the education and experienceto provide the expert care you need. I received my Doctor of Podiatric Medicine degreefrom Temple University School of Podiatric Medicine. I served my residency atPresbyterian University Hospital and The Podiatry Hospital of Pittsburgh. I am presentlythe Podiatric Consultant to NFL Philadelphia Eagles Football Team, the Philadelphia76ers and the Philadelphia Wings. I am a consultant to athletic training staff at VillanovaUniversity, Princeton University, West Chester University, Temple University, DrexelUniversity, Widener University and LaSalle University. I am a member of the medical/surgicalstaff at the Crozer Keystone Health system. I have written for national magazinessuch as "Glamour," "Cosmopolitan," "Self," and "Walking".Tracy Steven Peal, Sr.Tracy Steven Peal, Sr., is an Elite Speed Coach and Movement Specialist. He has beenengaged in the field of individual and group athletics, strength training and physical conditioningfor over 15 years and continues to expand his field of expertise. As aMovement Specialist, Tracy analyzes sports biomechanics to provide the most effectiveway to increase speed, efficiency, quickness, agility, power and endurance. Through aunique re-engineering of the athlete’s understanding of movement potential and bodyperception - coupled with intense focus on specialized drills and exercises that re-trainsan athlete’s neuromuscular firing patterns in order to improve to form and technique -athletes quickly develop the skills needed to markedly improve performance and significantlydecrease injury potential.Mark MuirMark Muir has been a licensed Physical Therapist since graduating from ArcadiaUniversity in 1994 with his Master’s of Science in Physical Therapy. Mark has extensiveexperience in Physical Therapy for Orthopedic conditions, is a certified McKenzie practitionerand has been recognized as one of few health care practitioners to successfullycomplete competency training for vestibular/dizziness disorders. Mark has also beentrained in the Graston Technique. This technique utilizes specifically designed stainlesssteel instruments to detect and effectively treat areas exhibiting soft tissue fibrosis orchronic inflammation.Mandy HuggardMandy Huggard is the owner and physical therapist at The Training Room. Mandy graduatedwith honors in 1994 from University of Florida with a Bachelor of Health Sciencedegree in Rehabilitation. She continued on to University of Miami where, in 1996, shecompleted a Master's of Science degree in Physical Therapy. While At University ofMiami she interned with the nationally ranked Hurricane Football Program assisting inathletic coverage and rehabilitation for the athletes. Upon leaving University of Miami,Mandy worked with the world renowned orthopaedic surgeon James Andrews andphysical therapist, Kevin Wilk in Birmingham, Alabama. As both a licensed physical therapistand athletic trainer, Mandy has treated patients from many professional organizationsincluding the NBA, NFL, NFLEL, MLB, PGA, WTA, and WWF. Mandy has lecturednationally on the topics of shoulder, knee, and elbow rehabilitation as well as, coauthoreda chapter entitled Rehabilitation Concerns of the Upper Extremity in Dr. MaryLloyd Ireland's book, The Female Athlete. Mandy specializes in the treatment of shoulderinjuries including the overhead athlete along with prevention and rehabilitation ofACL injuries and she is currently working on her Doctorate of Physical Therapy degree.Her husband, Cary is the Co-Owner of Velocity Sports Performance.Dr. MaenpaaHe's board certified, specializing in Internal Medicine. He has 16 years experience. Theaverage for this specialty is 17 years. Highly regarded by his patients they rate him 3.5out of 4 stars. They point out easy to set appointment. He has won a number of awards,including Top Ten Doctors 2012 and Patients' Choice Award 2008. Is affiliated with thesetop rated hospitals. Graduated from Univ Sheffield Medical School. His average waitingtime is 7 minutes. He has a number of insurance plans accepted. Use Vitals.com toexamine Doctor Garath A Maenpaa from Philadelphia, Pennsylvania. See patient commentsmake an appointment or even let us help you to prepare for your visit. Vitals .comwhere doctors are examined.Dr. Tricia BeattyDr. Tricia Beatty is a board certified non-surgical sports medicine physician who specializesin pediatric, adolescent, adult and female musculoskeletal injuries. She has a specialinterest in stress fracture management, overuse injuries, and injury prevention. Shehas served as a team physician on the high school, collegiate, and professional level.Dr. Beatty was highlighted as a top doc 2011 in South Jersey magazine, and this yearas the top female sports medicine physician 2012 in SJ magazine. Dr. Beatty is an athleteherself. She is a former gymnast and NCAA Division I diver, and now enjoys running,cycling, weight training and yoga. Dr. Beatty is committed to helping her patientsreturn to, and maintain an active lifestyle after acute and/or chronic injury. She practicesat The Rothman Institute – Lankenau, 100 Lancaster Ave. Medical Office Building, Suite456 East, Wynnewood, PA 19096 and The Rothman Institute – Newtown Square, 3855West Chester Pike, Suite 340, Newtown Square, PA 19073.Feel free to email us your question, we'll have theappropriate expertrespond within 48 hours… FREE!Email leescohen@aol.com now to get in touch!24 I PhillyFITMay/June I 267-767-4205 I www.phillyfit.comCutting Corners, Incorporating Exercise IntoYour Every Day LifeBy Jason RaffenspergerI have lived in the suburbs of Philadelphia all my life and have struggled mostof it with "bad habits" like smoking, anorexia, binge eating and obesity. As achild I would over eat constantly. I would pour extra sugar on my cereal andeven add Sweet’N Low ® to my diet soda. I really enjoyed the snack stand atmy little league games since I could get cheese fries with a side of SwedishFish ® . As a child, the only thing that helped keep my weight at a moderatelevel was my Karate lessons. At that age, I enjoyed everything I ate and neverworried about what I looked like or how I felt until I started noticing girls.Once that happened, my appearance was everything. I had to have the bestclothes, newest shoes and lots of gel for my hair.As a teen, I started lifting weights with a local body builder. I learned a lotabout weight lifting, but never changed my eating habits. I soon realized cardiowas the way to go, so I started running. Being overweight, it took me a fewmonths before I could run continuously without stopping for a break. Once mybody was conditioned to running, I was able to run ten miles every day,regardless of the weather. The only problem with all the running was I pickedup two more "bad habits": smoking and anorexia. Looking back now, I see itvery clearly and know it all went hand and hand.However, I was blessed to meet my wife a few years later and was able toovercome anorexia with healthy eating habits. She taught me to love foodagain and it is not only ok to eat, but to eat on a regular schedule. She taughtme how to cook, or more accurately, she taught me how to read directions andfeel more comfortable preparing food. Eating is a big part of our lives and mywife taught me to embrace it and not feel guilty about eating. Around the sametime that I met my wife, my knees were starting to suffer from all of the running.I met with multiple doctors and trainers for physical therapy. It helpedmy knees, but I am unable to run like I used to and gained back all my weightI had lost, plus some.When that happened, I started using the small gym that my office offered andwould go every day on lunch, only missing one or two days a month. I neverlost weight, but was able to maintain my weight and feel healthier.A few years later I was blessed with the news that my wife and I would behaving a daughter. A month before she was born, I decided that I smoked mylast cigarette. I went cold turkey and the first month was tough, but once I heldmy little girl I knew I would never smoke again.A few months after she was born I lost my job and the gym my office offered.I had to find a new way to exercise. After getting a new job, I didn't reallyhave the money or the time to join a gym, but knew I wanted to be in bettershape to live a longer and healthier life for my girls. I started with what I knewmost, Karate and basic stretching, eventually combining them into my ownunique stretching routine. Next, I added my weight lifting and physical therapyexperiences to create the rest of my exercises. In a single day I do a minimumof three thousand repetitions. Most days I spread them out evenly to not losetime from work, home and most importantly family. However, there are timeswhere I may have an hour to kill and can challenge myself to complete asmany repetitions as I can. These daily exercises have become my “healthyhabits.” I eat well and exercise and have not missed a day in three years.My daughter continues to inspire me every day to form more "healthy habits”.She inspired me to write down my exercise program and also have it publishedas an e-Book. My e-book is called: Cutting Corners, Incorporating Exerciseinto Your Every Day Life. The idea of my program is about creating a healthyhabit and using it on a daily basis to live a happier and healthier life.Jason Raffensperger is a father and husband who uses his life experiencesfrom being an overweight youth to an anorexic young man in "CuttingCorners". Now a healthy and fit adult, Jason shares his secrets in CuttingCorners to help you balance a healthy lifestyle and a family. He createdmany of the innovative and unique exercises from a loose blend of his martialarts, weight training, and physical therapy.

PhysicallyFITRunning theRight WayBy Joe Giandonato, MS, CSCSAvid gym goers and recreational athletes regularly engage incardiovascular exercise, typically comprised of running - eitheron the treadmill or outdoors - to improve their body compositionand to keep in shape for their respective sport.Traditionally, steady state cardiovascular exercise, such as runningat the same pace for a given period of time, has been foreveradvocated by fitness professionals and sport coaches alikeas it offers a cadre of health and performance benefits, such asreducing body fat, augmenting insulin sensitivity, balancingphospholipids, and streamlining cardiac output at rest and duringbouts of exertion.Having a robust aerobic energy system, or what some refer to asan “aerobic base”, helps athletes perform better and enhancestheir recovery between workouts and repeated bouts of exertion.Individuals who engage in resistance training activities or whoplay team sports such as basketball, soccer, hockey, lacrosse, orfootball, perform the majority of their physiological work viaintervals. Throughout these bouts of work, alactic, lactic, andaerobic energy systems, are working in concert to provide thebody its energy currency.ATP to sustain activity. Each energy system’s contribution ofATP is contingent on the intensity and duration of the givenbout of exertion. People who are fit produce and utilize ATPmore efficiently. Additionally, they are able to bounce backquicker between bouts of exertion and will perform better whensuccessive repeated bouts start drawing on the aerobic energysystem for ATP production.However, the majority of gym goers and recreational athletesoveremphasize steady state cardiovascular exercise, namely distancerunning, in their training programs. As fatigue sets in, runninggait begins to deteriorate and as the mileage piles up,injuries begin to accumulate. Most people are faultily lockedinto the mindset, that in order to peel the fat away or to gainmore endurance, they have to add distance or time.Provided below are helpful suggestions to help you look andperform better, while warding off injury.1. Don’t progress too rapidly. Adaptations to exercise are optimizedwhen systematic progressive overload is tactfullyemployed. If you’re tackling three miles comfortably, don’tjump to six or seven just because you may be feeling good oneday. Advancing hastily in the duration and intensity of yourruns, may leave you more susceptible to injury and possiblyimpede future progress. Instead, jumps should be gradual andincremental.2. Strengthen and lengthen. Novices who partake in distancerunning beat up their legs and hips by heel striking too forcefullyas the swing phase ends. After the heel makes contact withthe ground, the muscles, which dorsiflex the ankle act eccentricallyto lower the ball of the foot onto the ground to initiate toeoff,which commences the swing phase. In novices, who quicklyramp up their mileage, the muscles of the hips, posterior chain,and lower leg, haven’t grown accustomed to forces imposed onthem, triggering repetitive strain injuries and joint pain. Novicesand runners returning from a long layoff should start off byinvesting time in the gym, focusing on movements such assquats and deadlifts, performed bilaterally and unilaterally, aswell as exercises to strengthen the anterior core, gluteals, andhamstrings.Rather than tackle a mile or two off the bat, a series of shorterruns, around one hundred to two hundred meters, conducted ateighty percent of top end speed, should be conducted to sparethe heels of the harsh repeated landing forces imposed on themduring longer runs. This will also help improve one’s stridelength and strengthen the hip flexors, hamstrings, and gluteal,which are highly involved during maximal effort sprinting.3. Sprint your way to fat loss and better performance. Duringsprints, hundreds of muscles are rapidly firing, incurring anMay/June I 267-767-4205 I www.phillyfit.comPhillyFIT I 25

Saris & Thule Car Racks • Shimano Shoes • Topeak Child SeatJamis Bikes • Fuji Bikes • SE Bikes • Pearl IzumiG 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 Seatimmense metabolic debt post workout, resulting in weight lossand muscle gain. Exchanging one or two of your mileage daysfor sprint sessions will bolster your alactic and lactic capacities,which will improve your performance in the gym and during thegame, as those energy systems are utilized during high intensityactivities. Competitive runners who perform sprints will reapthe rewards of quicker race times.Joe Giandonato, MS, CSCS, is the head strength and conditioning coach at GermantownAcademy in Fort Washington, PA and an adjunct instructor of exercise science and physical educationat area community colleges. He has authored numerous articles on a wide variety of topics,including injury prevention, nutrition and improving athletic performance.“Where singles mingle”The Alternative to On-Line Dating!Join us at a variety ofFabulous and Fun Events.Make Friendships &Possibly a Love Connection!Todd Parker is a former Professional Triathlete and holds a Masters in Exercise Physiology & HumanPerformance.Todd is an Exercise Physiologist, Personal Trainer, Endurance Sports Coach, Strength Coach, andUSA Cycling Coach, and Ultra-Marathon Cyclist, and can be reached at 215.80.Coach (215.802.6224)TP2Coaching@gmail.com or https://www.toddparkertrainingprograms.com/For Upcoming Eventswww.marthas-singles.come-mail marthas.singles@comcast.net#215-584-0188GrandOpeningSpring 2013Unique 10,500 sq ft Group Training Facilityfor all Fitness Levels1,500 sq ft Obstacle Course ★ Boot CampTRX Suspension Training ★ Plyometrics ★ Power Yoga26 I PhillyFIT May/June I 267-767-4205 I www.phillyfit.com

PsychologicallyFITBy Solomon BrennerThis is something I read a number of years ago and it stuck withme ever since.I am your constant companion. I’m your greatest helper or yourheaviest burden. I will push you onward or drag you down tofailure, and I am completely at your command. Half the thingsyou do you might just as well turn over to me, and I will be ableto do them quickly and correctly. I’m easily managed; you mustmerely be firm with me. Show me exactly how you want somethingdone and after a few lessons, I will do it automatically. Iam a servant of all great individuals and, alas, of all failures aswell. Those who are great I have made great, and those who arefailures I have made failures. I am not a machine, though I workwith all the precision of a machine plus the intelligence of ahuman. You may run me for profit or run me for ruin; it makesno difference to me. Take me, train me, be firm with me, and Iwill place the world at your feet. Be easy with me, and I willdestroy you. Who am I?I am a habit.I was at a seminar once with Zig Ziglar and he said if you givehim forty-eight hours and allowed him to follow you around, hecould analyze your habits and tell you whether you will be successfulor not. It’s those little things that we do everyday anddon’t really think about—our habits—that dictate our success.Look at your habits at home, at work, with your family, withyour fitness. Are the things you do everyday serving or hurtingyour goals for your life? They say it only takes twenty-one daysto form a habit. Think about that, in three weeks you could createa habit that puts you on the path for success.For example, say every night before bed you watch TV and eata snack. What if you stopped eating the snack for three weeks?Your body would get used to not having it and would stop cravingit. Think about how many calories that saves you a week.Something so small really adds up. Your mornings are made outof habits: drinking coffee, brushing your teeth, getting dressed.You do these things automatically. What if instead of the habitualpounding of the snooze button you made it a habit to get outof bed immediately after the alarm went off for the first time.How much more time would you add to each day?Habits are by nature automatic, so changing them takes a lot ofhonest self-examination. You have to recognize your habitsbefore you decide what to change about them. Ask yourself whyyou do them, what you could do to change them and how thatchange would affect your success. By eliminating bad habits,changing ineffectual habits, and creating new habits you are takingactive steps to improve in your daily life. The best part:once they are habits, they are automatic! You’ll be improvingeveryday without even realizing it.SwimsuitCheck List- Join World FamousFIT GYM- Hire the BESTTRAINERS- Take Some Classes- Lose A Few PoundsCardio * Weights * Classes * SmoothiesMyofascial 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 19406610-783-1311May/June I 267-767-4205 I www.phillyfit.comPhillyFIT I 27

PHILLYFITTESTTeodora Campbell 18.Biology major at TempleUniversity.Angelica Riley, oneof DVOA's mostdedicated runnersfinishing at theMid-AtlanticChampionships.Angelica is veryactive in promotingyouth fitness.Dave McGlynn, 72PTTransformations -Bristol, Pa.SEND US YOUR PHOTOS!jami@phillyfitmagazine.comUniversal Bodybuilding Campat Fit Gym28 I PhillyFIT May/June I 267-767-4205 I www.phillyfit.com

ChelseaDurkalecSPECIAL SECTION BYSEAN GOMES PHOTOGRAPHYPatrickBryanElisandra GarciaAnn Gruber Deptford, NJDuring the spring, to prepare for summer, my workout routine will consist ofa combination of weight training and cardio. I weight train 5 days a weekand do up to an hour of cardio a day, 6 days a week. I love mixing up myworkouts at the gym so that my body never gets used to doing the samething over and over again. By mixing it up This way I avoid plateaus and amconstantly shocking my body which allows it to continue to build muscle andburn body fat. Diet, however, is even more important. My diet consists ofmostly protein in combination with low-glycemic carbs and healthy fats. I eatevery 2-3 hours, 5 to 6 small meals a day. This keeps my metabolismrevved throughout the day which means I am constantly burning calories.I love living a healthy lifestyle because it provides physical and mentalrewards that exceed my expectations. In addition I can be a great motivationand inspiration for my clients. I have to "walk the walk" if I want to "talk thetalk".Elisandra Garcia Allentown, PAI am dedicated individual who only seeks to live and pursue continually ahealthy lifestyle. Reaching goals is great but we must realize it doesn’t endat that, once it’s reached, it should be seen as a checkpoint and keep pressingforward because it’s about sticking to a plan to live healthier.As I look ahead to summer, I remind myself of setting realistic attainablegoals. Since healthy fitness results take time, effort, and also financialinvestment it’s not something to take lightly. For the year 2013, I have set agoal to walk the stage on May 25 and be a part of the bikini division.Participating in competitions keeps me motivated and also focused on followinga plan. Not doing it alone is key, so I have decided to surround myselfwith trainers, nutritionist and coaches who uniquely all support me throughoutmy journey when competition. Right now I work out Monday-Friday atFull Circle Training with what we call “Powerhouse Training” this style of trainingdeals much with muscle confusion, interval training while targeting specificmuscle groups. This type of workout is not your regular routines thatsomeone would have in a regular gym, but rather it’s principle is strengthwhile delivering an ultimate body conditioning workouts that are challengingto anyone no matter what level you are.Also in addition to this I like to focus on specific muscle groups to help mefor my competition. For this also Monday-Friday I am a member of JoeDonnelly Bikini Fitness program, which specializes on working on certainmuscle groups, while providing detailed nutritional advice on schedule. Joealways says “We compare ourselves to who we were yesterday, not necessarilya third party” this is crucial for anyone in competiting. Honestly, whenwe get on stage it’s about our journey and what it took us to get there, sothis mentality keeps me focused.This year I reach my 30th birthday and my ultimate personal goal is that Iwork on being in top shape that my body could ever be. This will take a lot ofwork, consistency, pain, but I am more than determined, I am passionateabout making a difference in my own personal life.To prepare for summer, I try my best to stay away from Dairy products andAnn GruberFruits. Once in a while I have my strawberries and blueberries (Great antioxidants)and drink lots and lots of water. Also, once in a while we earn ourmeals with our not so healthy people just make sure you work it off hard andthat it isn’t something consistent.Chelsea Durkalec Philadelphia, PAMy plans in spring to make sure I have a summer body are already in fulleffect! I am a NPC national level bikini competitor and there will be severalcompetitions over the summer. This spring to make sure I am bikini ready intime, I am on a strict workout and diet plan. I work out 6 times a week forabout 1 1/2 to 2 hours. I mix in weight training, plyometrics, cardio and a littlecross-fit throughout the week. I split my workouts into certain muscle groupsper day. Also I do 20 to 30 minutes of cardio every day. To make sure mybody 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 othervitamin supplements are part of my daily intake. I tend to try to eat my carbsin the morning and early afternoon so that I burn it off throughout the day.Training time is always in the morning and I follow every session with a proteinshake. Once a week I allow myself a "cheat” meal so that it is easier tostay on track all week. I know that sticking to my training and diet plan willhave me ready for summer and competitions!Patrick Bryan Philadelphia, PAThis spring I will be preparing for more than just a summer body. I will alsobe competing in the 2013 Men's physique season and as a recently signedagency model, there will be photo shoots for my agency JB TalentManagement. Last summer I started competing in men's physique competitionsand with the help of a couple friends I learned how to diet effectivelyand get shredded. For me, the best way to get lean is having a low carbohydratediet. In preparation, I have just recently started cutting carbohydratesand have been taking in only about 70 carbs a day. I balance this with about250 -300 grams of protein and 40 grams of fat. My meal plan consists ofmostly chicken, egg whites, tuna, turkey burgers, nuts, rice cakes, naturalpeanut butter, vegetables and all kinds of sea food.To be honest, it is hard to be a 21 college kid and so focused on summergoals. The hardest part is staying away from the partying and drinking, but itdefinitely pays off. Last season, I had a good amount of success in themen's physique division landing a couple of overall wins, a natural pro cardwith the NGA, and a great sponsorship with athletic extreme. This season Iwill be turning it up a notch trying to cut at 180lbs while still keeping goodsize. I will be training 5-6 times a week with cardio 4 days a week and exercisingmy abs 4 days a week. I just started HIIT Training (High IntensityInterval Training) and I love it. I have been doing full out blast for 20 secondsfollowed by 40 minute jog on the elliptical for 20 consecutive minutes. Usingthe HIIT training and the high protein, low carb diet, will defiantly prepare mefor summer, the 2013 men's physique season, and a successful career as amodel.May/June I 267-767-4205 I www.phillyfit.comPhillyFIT I 29

PhysicallyFITRunningthe ShowOwner of Salon Norman Dee and marathon runner, TabithaHeit, balances work, play, and family, and discusses the choicesthat we make everyday, which affects our lives.Have you ever heard the expression, “Sometimes life gets in theway”? People use it when talking about things they might wantto do but can’t because they just don’t have the time. “Soundslike an excuse,” says Tabitha, busy preparing her new salon forit’s grand opening in a few weeks. It’s 9:17 am and she hasalready run ten miles, gotten both of her children off to school,and had time to stop for coffee of her way to the new space.For Tabitha, being a positive role model for her children andstaff by living a healthy lifestyle has always been a top priority.Owning a successful salon in Northeast Philadelphia hasallowed her the platform to work with various charities, nonecloser to her heart than the National Down’s Syndrome Society.“When they first told me and my husband we were shocked.This wasn’t part of the plan,” Tabitha says of her now threeyear-oldson, Cooper, who was born with Down’s syndrome andan A/V canal defect, which simply stated means he had a holein his heart. The years leading up to this moment seemed likejust a precursor to what was about to come.Tabitha had always found a way to incorporate exercise into herlifestyle. From her time spent on the track team in high schoolto always being a member of the local gym, staying in shapehas always been a priority. She really got into running after herfirst son Reece was born in 2007. “At first it was all about takingoff the baby weight,” she admits. “And then somethinghappened. I just started loving it, not so much the running, butmore the feeling I was experiencing the rest of the day. I lookedbetter in the mirror, I was enjoying my food more, and my glassof red wine at the end of the day tasted just a little bit better.”From that moment on, Tabitha never looked back. She ran herfirst 5k that year and her first half marathon the following year.It was the Philadelphia Half Marathon and she ran it in 1:45.Well now she was completely hooked. Tabitha was averagingthirty miles a week, and started scheduling a half marathonevery six months. That’s when it happened. “I will never forgetsitting there when they told us. After giving us a detailed explanationof what Down’s syndrome was, they said that we shouldgo home and discuss the option of abortion. My husband and Ijust looked at each other, and immediately both said that therewas no chance that was going to happen.”Cooper was born on February 8, 2010, and after five days in theNICU was ready to go home and begin his new life with Mom,Dad and big brother, Reece. “Right from the start we knew hewas special. I mean what kind of baby is happy all the time.”Three months before his second birthday, it was time forCooper’s heart surgery. “We went in on a Monday morning andwere home by Wednesday afternoon. Then by later on thatevening, we were Facebooking pictures of him laughing whileholding up his shirt and showing everyone pictures of his scar.It was miraculous!”From that show of strength and pure heart from her little oneyear-oldangel, Tabitha was inspired. She and her husbandsigned up for the New York Marathon in 2012. “The trainingwas intense,” she recalls with a sigh. “We were on a sixteenweektraining program with our long runs increasing by onemile every week. I remember thinking how exhausted I wastowards the end of my first fifteen mile run, and how in theworld was I going to do additional 11.2 miles on top of this.”But she found strength in her little angel. “When I look at him,and think about everything he has endured, and how much joyhe gets out of life, I know that there is no goal that I won’treach for and no hurdle that I won’t jump to be the best MotherI could possibly be for him.”So she and her husband persevered by running sixteen miles,then seventeen miles, all the way up until two weeks before the30 I PhillyFIT May/June I 267-767-4205 I www.phillyfit.com

ace when they completed their longest training run of twentythreemiles. “We were ready,” she said with a smile. Then twodays before the marathon was scheduled to be run, the newswas announced that, “Due to the devastation caused in thewake of Hurricane Sandy, the New York City Marathon hasbeen cancelled!”“It was a tough pill to swallow. We had just spent the last fourmonths training tirelessly, sacrificing our time, and pushing ourbodies to their absolute limits for what was going to be one ofthe greatest moments in our lives, and then in the snap of a fingerit was over. Of course I understood why it had to be done.I had tremendous compassion for the people whose lives wereforever affected by this tragedy, and I certainly do not bemoanthe decision to cancel the race in any way. But it stung.”I’m sure it would have been easy to say, “Oh well, sometimeslife gets in the way.” After all, that’s what her husband did, butnot Tabitha. She kept her mileage up throughout the winter, andthis past March was the proud finisher of the Ocean DriveMarathon in New Jersey in a time of 3:39. “It was very emotional.I had goose bumps and my eyes were tearing up,” sheexclaimed when describing what she was feeling when shecrossed the finish line.Fast-forwards two weeks from that moment, and here we are.Sitting in what will soon be known as ‘Salon Norman DeeJenkintown’. Tabitha pauses to call out instructions to the contractorsscurrying busily around the space. They are working inoverdrive to make sure that the salon is one hundred percentoperational for it’s grand opening in early May. “We have beenlooking forward to this for a long time,” Tabitha brightly statesout of what will now serve as the sister location of their wellknown salon in Northeast Philadelphia. “The Philly spot ishuge.” Consisting of 27 chairs and a staff of over 40 to beexact. “The Jenkintown space is going to be give off more of aboutique vibe. The goal remains the same in both locations,which is to provide her clients with a warm, sophisticatedatmosphere and quality of service at affordable prices. “Wesimply want to be the best,” she adds. It is a sentiment sheseems to strive for in all aspects of her life.Today, Tabitha lives happily in Montgomery County with herhusband Jeremy, and her two boys - Reece, five and Cooper,three. “My family is everything to me. I give them all thecredit for everything I have been able to do. I draw strengthfrom them, and just hope that I am able to do the same forthem.”So, any advice for someone who has wanted to adopt a healthierlifestyle, but lets life keep getting in the way? “To quote thegreat Morgan Freeman, from the Shawshank Redemption, ‘Getbusy living or get busy dying’. We make hundreds of choiceseveryday that affect the direction of our lives. Some are conscious,while others have just been automated to the point thatwe don’t even think about them. Do I eat a salad, or a donut?Do I take a jog, or watch a re-run of Friends? Do I play on thefloor with my child, or do I sit in front of the computer onFacebook? What we do with our time, with every decision wemake, we are shaping our quality of life. Of course nobody’sgoing to make the healthy choice every time, but if you couldjust start changing a little bit here and a little bit there. Whoknows, you may just start to love it!”So what’s next on the agenda for Tabitha and company? Sheand her husband have set a long-term goal together to run a halfmarathon in all fifty states. So far they have six down withforty-four to go, quite an inspiration for our readers.Remember, set no limits and accept no boundaries!INDIVIDUAL EYELASH EXTENSIONS50% OFFFirst time clients only. Expires June 30th, 2013.484-318-8438By appointment only.www.t i m e l e s s s a g e .comLocated inChadds Ford, PATherapeuticMassage Program$5700 TuitionThe Institute for Therapeutic Massage& Bodywork, Inc.The Commons at Chadds Ford • 136 Commons Court, Chadds Ford, PAMore Information Contact: Deborah Finley, LMT, NCTMBat 610-358-5800 or email debfinley@itmbchaddsford.comVisit our website at: www.itmbchaddsford.comMay/June I 267-767-4205 I www.phillyfit.comPhillyFIT I 31

InspirationallyFITBy the year 2015, four out of ten Americans may be obese, according tothe Organization for Economic Cooperation and Development (OECD).Obese Americans spend about forty-two percent more than healthyweightpeople on medical care each year. Improper weight and dietstrongly correlate with chronic diseases and can put your health at risk.But while it's easy to want to lose weight, the hard part is actually doingit. Even with the help of nutritionists, hypnosis, diet pills and weightloss plans, shedding weight can seem impossible for some.I wanted to share with you the stories of four inspirational women whoslimmed down—shedding a combined 373 pounds. They overcamelife-threatening illnesses, beat the odds, lost the weight, and transformedtheir lives. Fitness is now an integral part of their lives. The followingPhiladelphia-area women share their inspiring weight-loss journeyswith PhillyFIT readers:BeforeAmazing Weight Loss Stories From Mercy Suburban Hospital -Four Women Lose a Combined373 Pounds!By Keith Allen Kreitz, M.D.AfterDebbi CookAge: 57Before weight: 300 poundsBefore size: 28After weight: 180 poundsAfter size: 14-16Height: 5’7”BMI: 29Residence: NorristownJob: Full-time caregiver to husband with ALS and Parkinson’s disease, andfive grandchildrenGrowing up, Norristown resident Debbi Cook was always chubby. Ather graduation from Wissahickon High School, Debbi weighed 180pounds. While pregnant with her first child, Debbi gained another seventy-fivepounds. With each of her three subsequent pregnancies,Debbi put on an unhealthy fifty to seventy-five pounds. Adding to theproblem, Debbi developed gestational diabetes during her first pregnancy,which she has suffered from for thirty-five years.To keep her diabetes under control, Debbie injected herself with insulinfour times a day. For diabetics, the body must maintain a delicate balancebetween blood sugar, insulin and medication. Skipping just onemeal can influence this balance so it was important for Debbie to eatregular meals to keep her sugar under control. Losing weight wasalmost impossible.32 I PhillyFITMay/June I 267-767-4205 I www.phillyfit.comLast year, Debbi needed to have her gall bladder removed and askedher doctors at Mercy Suburban Hospital in East Norriton if she was acandidate for weight loss surgery. “I thought I would eventually die ofdiabetes,” said Debbi. “I couldn’t live with stabbing myself with needlesanymore and I knew that losing weight would give me anotherlease on life.”For diabetics, even modest weight loss improves insulin responsivenessand blood sugar control in individuals with insulin resistance. If you areextremely obese and have Type 2 Diabetes (adult-onset), weight-losssurgery may help you shed weight and reduce, or even reverse, Type 2Diabetes. However, some patients see little or no improvement in theirdiabetes after surgery.A 2004 review of more than one hundred thirty studies found thatweight-loss surgery caused obese people to lose between 40.7% and73.9% of their excess weight (depending on the specific surgery done).For people with Type 2 Diabetes who had the surgery, the diabetes wasreversed completely in seventy-seven percent of patients and reversedor improved in eighty-six percent of patients.Debbi met with me and I tested her health following the gall bladdersurgery. Debbi had a heart murmur and sleep apnea. But these issuesdid not prevent her from scheduling Roux-en-Y gastric bypass surgeryto reduce the size of her stomach. In the six months following the surgery,Debbi lost one to two pounds a week. Within a month, she was offmost of her medications. “Not only has my vision improved, but I nolonger take insulin, cholesterol, blood pressure medication and diuretics,”says Debbi. “And the best part about losing weight is that I’m nolonger diabetic.”She is back to her high school weight of 180 and her blood sugardropped from about two hundred eighty to eighty-four. She gets regularexercise, a mix of weight lifting, aerobics classes, and walking. Nowthat she’s lost the weight, she wants to keep it off.Finding a fitness routine that you enjoy can help you stay fit, loweryour health risks, and help you control of chronic health conditions. “Iam like a different person now. I’m not afraid to go out, and I haveenough energy to keep up with my grandchildren and push my husband’swheelchair,” Debbi says, “I attend classes at Mercy Suburban tohelp others who are overweight. I want to help inspire people to followmy example. Get healthy and stay healthy!”Clara HunterAge: 41Before weight: 266 poundsBefore size: 18-20After weight: 188 poundsAfter size: 11-12Height: 5’ 9”BMI: 26Residence: NorristownJob: Home Health AideClara was overweight as a child. As the weight piled on after herteenage years, Clara became sickly and suffered from diabetes. On agood day, Clara’s sugar was over three hundred and she was close togoing on dialysis because of kidney problems caused by her diabetes.After her weight loss surgery, Clara’s diabetes disappeared and she wasable to stop using insulin and other medications.

BeforeA home health aide, Clara assists the elderly and those with disabilities.“My medical problems caused me to miss a lot of work,” says Clara.“Since I’ve lost the weight, I feel like a new person and I very rarely getsick. The disabled and elderly people I work for can count on me to bethere for them.”Growing up, Clara was never an athlete. Her weight and medical problemsmade her avoid the gym. However, regular exercise has beenshown to improve blood glucose control, reduce cardiovascular risk factors,and improve wellbeing. “I never went to a gym in my life beforemy surgery at Mercy Suburban,” admits Clara. “I’ve always struggledwith my weight. I avoided the gym and hated to have my photo takenbecause I didn’t want anyone to see how big I was.” With the help ofexercise, Clara is not afraid to wear a tight-fitting dress. She has lostnearly eighty pounds and is down to a size 11/12.Exercise after bariatric surgery is critical for effective weight lossweight loss. When you lose weight rapidly, you lose muscle. Exercise isa safe and effective way of maintaining lean body mass. In addition tomaintaining your metabolism and facilitating healthy weight loss, physicalactivity improves mood and reduces stress.Today, Clara is a proud member of Retro Fitness in East Norriton. Sheworks out with a personal trainer, uses the treadmill and lifts weights.“I feel better and have more energy,” says Clara about her inspirationalweight loss. “Going to the gym makes me feel good and it hasimproved my health and given me a positive self-image.”BeforeAfterAfterpounds and was considered morbidly obese. Her weight problems werethe result of an underactive thyroid that was diagnosed at age twentysix.From then on, she struggled to lose weight, trying all types ofdiets, from Weight Watchers and holistic methods to acupuncture. Nomatter how little Kim ate, the pounds still piled on. Her weight causedher to suffer from high blood pressure and high liver enzymes. She alsobecame insulin resistant and was on the road to diabetes.“Because of my slow metabolism, it was a struggle for me to loseweight,” says Kim. “All my siblings were thin. I was the only one whowas different.” Finally, her doctors at Mercy Suburban Hospital recommendedweight loss surgery. Kim agreed and since her surgery in June2012, Kim has lost nearly one hundred pounds and her medical problemshave disappeared.Kim keeps active with yoga, weight lifting and walking. She takesZumba classes at the Ballroom on Star in Pottstown and aqua aerobicsclasses at Methacton High School in Fairview Village.Sharon MillsAge: 48Height: 5’4”Before Weight: 247 poundsAfter Weight: 166 poundsBefore Size: 18After Size: 6BMI: 26Residence: Pottstown, PAAfter a car accident left her disabled, Sharon was unable to exercise andcould barely go up and down steps without severe pain. Not only didshe have several herniated discs in her back, but she was also plaguedby other medical problems, including asthma, sleep apnea and highblood pressure. Sharon decided to have weight loss surgery to help hershed weight and alleviate her other ailments. Just one month after thesurgery, all of her medical problems disappeared, with the exception ofthe herniated discs.After a loss of over eighty pounds, Sharon feels better about herself andis able to keep up with her two-year-old and four-year-old grandchildren.Although Sharon is not able to do strenuous exercise because ofher back, she enjoys walking outside on a regular basis.Sharon has also modified her diet, avoiding soda and sugar upon theadvice of the Mercy Suburban Hospital dietician. She is a big proponentof water, drinking lots of water to stay hydrated. “My goal is to maintaina healthy lifestyle now that I’ve lost the weight,” says Sharon. “Ioften leave my car at home and walk to the store instead of driving.”Keith Allen Kreitz, M.D. is a Board-Certified General and Bariatric Surgeon at Mercy SuburbanHospital in East Norriton, PA. He is a member of the American Medical Society and a member ofthe American College of Surgeons. Passionate about weight loss, Dr. Kreitz is dedicated to thesuccess of all of his weight loss patients and uses minimally invasive techniques to ensure the bestpossible outcomes. After graduating from MCP/Hahnemann University School of Medicine, Dr.Kreitz completed his graduate medical training at Lehigh Valley Hospital, where he received theResident Teacher of the Year award. In his final year, he served as the Chief Resident in Surgery.For more information on weight loss surgery at Mercy Suburban Hospital, call (610) 292-6833.Kim HuxleyAge: 44Height: 6’2”Before Weight: 369 poundsAfter Weight: 275 poundsBefore Size: 28After Size: 20BMI: 35Residence: Eagleville, PAJob: Administrative Secretary, Hospice VolunteerA statuesque 6’2”, Kim always carried her weight well. Even at herlargest, none of her friends or family realized that Kim weighed 369BeforeAfterMay/June I 267-767-4205 I www.phillyfit.comPhillyFIT I 33

34 I PhillyFIT May/June I 267-767-4205 I www.phillyfit.com

PhysicallyFITHAVE DOG,WILL TRAVELTips for Taking Your Dogon VacationBy Janice CostaSummer vacation. These are, quite possibly the two best words inthe English language. After a long, hard winter, a vacation is agreat way to de-stress and warm weather is perfect for gettingactive. But if you’re a dog owner, what do you do with your fourleggedbest friend when you go on vacation?While pet sitters, kennels and dog-loving parents can provide possibleboarding solutions; more and more people are opting to taketheir dogs with them on vacation. And more and more hotels arewelcoming these furry guests. But there are many potential pitfallsto traveling with pets, and planning ahead can make all the difference.So, as we enter into that summer travel time of year, considerthe following tips for traveling with pets.PLANNING YOUR TRIP* First off, be sure your itinerary will allow you to spend time withyour dog. If your trip involves lengthy days out sightseeing whileyour dog is stuck alone in an unfamiliar hotel room, you may bebetter off leaving your dog at home with a trusted friend or reliabledog care provider.* Scout out things to do with your dog before you get to your destination:hiking trails, swimming ponds, agility classes or dog-friendlyparks can make the trip a fun vacation for both of you.* If your vacation involves a stay at a pet-friendly hotel, do yourresearch first. It's not enough that a guide book or website says theytake pets; many hotels that claim to be pet friendly will not acceptdogs over a certain weight, multiple dogs or certain breeds. Somecharge hefty pet deposits or cleaning fees. Others do not allow dogsto be left alone in the room, even in a crate. Additionally, new managementcan mean a change in policies; so always call prior to yourtrip to confirm that your dog will be welcome and to review petpolicies.If you love doing things with your pet, consider an all-inclusivevacation where pet activities are part of the package. Dogcentricvacations like Canine Camp Getaway of NY provide a host of funactivities you can do with your dog as part of the package – andalso gives a great solution for solo travelers, who can meet likemindeddog lovers while bonding over agility classes, Frisbee, hiking,“Yappy Hour” in the dog-friendly bar or a Canine CPR seminar.BEFORE YOU GOTake your dog for a vet check up to make sure he or she is ingood health, up to date on all shots and ready for vacation. Don'tforget to update your dog's flea and tick medicine, as different areasmay have higher concentrations of these pests.* If you’re planning an active vacation filled with long hikes orromps in the country, start getting your dog in shape now.“Weekend warrior dogs,” which are couch potatoes for the rest ofthe year can be prone to injury without sufficient time to get inshape. Six to eight weeks of steadily increasing activity will prepareyour dog for an active vacation.* Get the name of a local veterinarian and a twenty-four hour animalhospital near where you'll be staying, and program the directionsinto your phone and/or GPS (if you’re a low-tech kind of person,write them down and put them in your glove compartment). Inan emergency, knowing where to go and how to get there can saveyou precious minutes, which could save your pet's life.* Pick up a lighted collar ornament for your dog so if you’re takingyour dog out at night in unfamiliar environments, you (and anypassing motorists) can see him/her.* Have a pet tag made up with your cell phone number instead ofyour home phone. If your dog gets lost, this will make it faster forsomeone finding your dog to reach you. If you travel frequently,consider micro chipping your dog as well. Dogs that are lost farfrom home are much harder to recover, and a microchip dramaticallyincreases your chance of being reunited with your pup shouldhe or she gets lost.* Crate train your dog and always bring a travel crate. Many hotelsrequire that you crate your dog if you’re leaving them in the room.May/June I 267-767-4205 I www.phillyfit.comPhillyFIT I 35

Even if you’re staying with friends, if you become ill or injured,having a dog, which can readily be crated makes it easier for someoneto keep your pup safe in your absence.10% OFFYour FirstBoarding VisitPERFECT POOCHDay Care $25 / Boarding $40Both Include 6 to 8 hours Play and Exercisewww.ThePackLeaders.comThe BEST Place for your pet while youWORKOUT... Shop... Work...Vacation...WhateverIndoor & Outdoor Yards3 Acres - Call for Tour5 Minutes from V.F. CASINOKING OF PRUSSIA MALLDOG TRAINING & SOCIALIZATIONGROOMING SINCE 2003610.337.7698(OPEN 7 DAYS)IN THE CAR* Long car rides can be stressful even for seasoned canine travelers.While it's tempting to start your trip first thing in the morning,try to plan a little exercise for your dog (and yourself) before headingout. A long walk or a romp in the park the morning of your tripwill help tire your dog out and lower his or her stress levels, makingthe trip more pleasant for everyone.* Always carry a photo of your dog and a copy of all veterinarypaperwork showing that your dog is up-to-date on shots. It’s importantto note that tags are not considered proof of shots in somestates. Having paperwork protects your dog and ensures that if youwere in an accident, your dog would not be turned away from ashelter due to uncertain vaccination status.* While it might be tempting to drive as far as you can before takinga break, too many hours in the car can lead to a dog who isunhappy, irritable or even destructive. If you're planning a drivethat will span several days, map out the trip in advance with breaksstrategically planned for places where your dog can get some exercise.* When taking a break, try to avoid busy rest stops where noiseand traffic can continue to act as stressors for your dog. Take anextra few minutes off the beaten track to find a residential areawhere dogs can stretch their legs without being accompanied bythe sound of blaring horns. Or, if your dog enjoys dog parks, youcan plan stops at dog parks along the way to get rid of all that pentup energy. Apps like Dog Park Finder and Off Leash can help youfind dog parks along your route.* Take water breaks every few hours. A large thermos will holdplenty of water; keep it cold and double as a water bowl. And besure to give your dog plenty of potty breaks (don't forget the poopbags), since the stress of traveling can upset your dog's stomach.* NEVER leave your dog in a hot car, even for a short time. Whentemperatures are in the low seventies, an enclosed car can hit onehundred plus degrees within minutes, and a cracked window doeslittle to cool things down. Dogs are extremely vulnerable to heatstrokebecause they can only cool off by panting and through theirpaw pads.Pet Naturals, Ark Naturals, Cloud Star, Zukes,Pet Guard, Natural Pet, King Bio and many more!Love your Pets and theywill love you back!We are nowexclusively sellingorganic, healthy,homemade treats fromThe Philly DogBiscuit Co.* If your dog doesn't travel in a crate, be sure to use a well-fittedharness, which acts as a doggie seatbelt and protects your dog incase of an accident.* Never let your dog hang his or her head out the car windowwhile you're driving; pebbles, cigarette butts or other debris canlead to eye lacerations or other injuries.* Consider trading in your favorite hard rock CD for classical, orsomething equally soothing; soft music can help calm dogs' nervesand help them to relax during the trip.36 I PhillyFIT May/June I 267-767-4205 I www.phillyfit.com

AT THE HOTEL* Never leave a dog alone in a hotel room uncrated. Even wellbehaved dogs can become destructive due to the stress of being leftalone in unfamiliar surroundings. Additionally, unexpected visits byhousekeeping could allow your dog to escape the room and end uplost. In the event of a fire or other emergency, dogs can becomefearful and hide or run, making it harder for someone to rescuethem.* Even a hotel that accepts pets may ask you to leave if your dogbehaves inappropriately, barks excessively, etc. If your dog needs abrush up on basic obedience, consider a refresher course prior toyour trip.* Keep your dog on his/her regular feeding schedule to avoid accidentsor loose stools. Be sure to bring plenty of food; you don'twant to end up having to purchase a different brand because theydon't carry your regular brand where you are. Changing foods canlead to stomach upset.* Bring some familiar items from home (dog bed or mat, toys, afavorite bone) to make the trip seem less disruptive.Janice Costa is a veteran journalist, author and owner of Canine CampGetaway of NY (www.caninecampgetaway.com), a unique vacation for dogsand dog lovers held twice annually in Lake George, NY. A certified evaluatorfor the AKC Canine Good Citizen and Therapy Dogs International therapydog programs, she can frequently be found traveling with her two dogs, participatingin a variety of dog sports and speaking about pet-related topics atdog events throughout the East Coast.FENCEMAX“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!Charlenes Pet Services4365 Skippack PikeSkippack Township, PA(Google Address: Schwenksville, PA 19473)610-584-5900Charlenespetservices.comIn YOUR home pro pet sitters and dog walkers.In OUR Skippack Township facility Club Members enjoydoggie daycare, k-9 playground, training,pet hotel services.Check our website or call for information/video on how toenroll your pet for professional pampering by our loving teamof seasoned pet care professionals.BRING YOUR BESTFRIEND AND LEAVEPAW PRINTS IN THESAND TOGETHER!The Pet-Friendliest Hotelin Cape May17 Designated RoomsServing guests withpets for over 25 yearsLimit 1 percustomer.Exp 6/15/13SPECIAL OFFER MENTION PROMO CODEPHILFIT13 AND RECEIVE A 20% DISCOUNTOFF THE 2013 PUBLISHED RATE501 Beach Avenue • Cape May, New Jersey 08204609.884.3500 • www.marquiscapemay.com • 800.257.0432May/June I 267-767-4205 IPhillyFIT I 37

PhysicallyFITWhy Does My Dog’s Back Hurt?By Paul J. McGough, VMDIllustration of a dog spine.Back pain - our canine companions can experience this painful,frustrating, and potentially life-long health problem that many ofus humans have also experienced at some point in our lives. Oneof the most common causes of back pain in dogs is a herniated or“slipped” disk. While certain breeds such as Dachshunds,Beagles, and German Shepherds are at most risk, this disordercan occur in any adult dog. Fortunately for dogs and pet ownersalike, modern medicine has given veterinarians the ability to successfullydiagnose and treat our four-legged family membersafflicted with this troublesome condition.What is a “slipped” disk?The anatomy of the canine spine is similar to that of our own.The spine consists of numerous bones called vertebrae, whichhouse and protect the spinal cord. Each vertebra is separatedfrom each other by a fibrous material called an intervertebraldisk, which provides shock-absorbing cushioning between eachvertebra and allows the neck, spine, and tail to bend. Disease ofthese disks occurs when the fibrous material becomes calcifiedand hard, losing its function as a cushion and shock absorber.Pressure, trauma, or activity (even as much as just jumping offthe bed) can then cause the disk to rupture, or herniate, resultingin the disk bulging upward into the spinal canal, where the spinalcord resides. This protrusion puts pressure on the spinal cord,resulting in a wide range of problems, including significant pain.Picture of an MRI unit for animals atVet Imaging Partners.How do I know if my dog has a “slipped” disk?The most common site of back pain in dogs is located in the middleof the dog's back often near the level of the last rib. The clinicalsigns of the dog depend on the amount and severity of pressureapplied by the herniated disk to the spinal cord. When thedisk first starts to bulge, the top clinical sign is discomfort. Butdogs in discomfort don’t typically cry out the way a person does.Instead, a dog with back pain will often have some or all of thefollowing clinical signs associated with pain: reluctance to walk,38 I PhillyFITMay/June I 267-767-4205 I www.phillyfit.comMRI of a dog with a slipped disk.A = vertebrae (bone); B = spinal cord;C = intervertebral disks; red arrow =herniated disk compressing thespinal cord.hesitance or difficulty jumping in a car or on a sofa, suddenunwillingness to use stairs, sitting down often, tenseness in theirback or their belly, walking with a hunched back, whining, pantingand shaking, and/or yelping when picked up. With moderateto severe compression of the spinal cord, the dog will oftendevelop neurological abnormalities involving the hind legs, suchas weakness, uncoordinated wobbly walking, knuckling of thepaws, dragging of the hind legs, or even complete paralysis totheir hind end. A dog showing any of these neurological signsshould be treated as an emergency and seen by a veterinarianright away!Are there medicines that can help?If your pet is diagnosed with a back problem on history and physicalexam and is uncomfortable with no neurological abnormalities,he or she will often be started on a combination of three differentmedications: an anti-inflammatory, a muscle relaxant, and apain medication. Never give your pet any over the counter medicationsyou may have at home, as many of them are toxic todogs! In addition to prescribed medications, owners will also beinstructed to provide strict rest (sometimes even crate rest) forseveral weeks for their dog, with no exercise or activities exceptleash walking for bathroom duties. While this step in the courseof treatment is often the hardest for pet owners to follow, it is byfar the most essential as it is similar to humans being restricted tobed rest while their body attempts to heal. Furthermore, thisstrict rest should be considered an emotional and financial investment,as failure to do so may result in worsening of the pet’s conditionand the need for surgery as described below.Are there any tests that can be done to confirm a disk problem?If your pet’s pain is severe, is unresponsive to medical treatment,or if there are neurological signs evident, further diagnostics are

warranted. The first step in this diagnostic process is an X-ray ofthe spine. While X-rays won’t show an actual herniated disk,they can show changes of the spine suggestive of a disk herniationand also help rule out an underlying fracture, infection, ortumor of the bones. The next step in the diagnostic work-up is anMRI. Yes, MRI is available for dogs and cats at a few selectlocations in the Philadelphia area. An MRI allows the clinician toactually visualize the spinal cord and any herniated disks thatmay be applying pressure to it. One such MRI location isVeterinary Imaging Partners in Valley Forge, PA, where MRIs areperformed on a daily basis with the same quality and strength as ahuman MRI. The only difference between an animal MRI and ahuman MRI is that general anesthesia is required for pets as theymust remain perfectly still during the procedure.What if my vet recommends surgery?Once an MRI is performed, a veterinary surgeon as well as theradiologist interpreting the MRI makes the decision, whether surgeryis indicated. While surgery is often a very last resort in peopledue to prolonged recovery times and post-operative complications,many dogs with a disk herniation have the recommendedspinal surgery performed to have the diseased disk removed andthe spinal cord decompressed. This surgery is typically performedby a board-certified veterinary surgeon, and while thecost is expensive (usually $3,000-$5,000), it is the fastest way torecovery for your pet and it is often curative. As no surgical procedurecan be one hundred percent guaranteed, there is always avery small chance a pet will not benefit from surgery and willremain partially or fully paralyzed after surgery. In most cases,however, if a dog cannot walk but still has pain sensation in histoes at the time before surgery, there is an 83-90% success ratefor recovery with surgery (Veterinary Information Network,2011). In my opinion, owners of dogs that have neurologicalsigns and a herniated disk confirmed by MRI should stronglyconsider having surgery performed.What is surgery aftercare like?How long it takes your pet to walk again after surgery is highlydependent on how much neurological dysfunction the pet hadprior to surgery. Most dogs regain the ability to walk on theirback legs again within one to four weeks. Nursing care for yourpet initially after surgery can be intensive, including expressingyour pet’s bladder, keeping adequate bedding, performing physicaltherapy exercises, and walking with the assistance of a sling.After reading this article, hopefully it is clear that disk herniationin dogs is a serious and painful disease process that often requiresmedical treatment. If neurological abnormalities are present or ifthere is no response to medications, an MRI and surgery are oftenneeded. The good news is that your dog is much more resilientthan you are, often back on his or her feet within a few weeksafter successful surgery. Don’t take back pain lightly; see yourveterinarian if you think your dog may be experiencing this problem!“We treat your petlike royalty”2463 Yellow Springs RoadMalvern, PA 19355610-240-0190610-240-0198 FaxGET READYFOR THESUMMERMake YourAppointment Now!Grooming SalonDay Care • BoardingTraining10% OFF First Grooming or10% OFF First Boarding NightJeff & Lucie Greco, Ownersluciesbarkinghampalace@gmail.comwww.luciesbarkinghampalace.comDr. McGough is a 2002 graduate of the University of Pennsylvania and has experiencein both emergency room and general practice settings. He works at VetImaging Partners in Valley Forge, PA and can be reached at (610) 666-1023.May/June I 267-767-4205 I www.phillyfit.comPhillyFIT I 39

H E A L T H Y K I D S S E C T I O NWhy Choose GymnasticsBy Stephen SmithWith all the choices parents have to keep their kids active andhealthy, why should they choose gymnastics? It’s simple: It’s fun!That’s all the kids need to know, but there are so many other reasonsthat gymnastics is the choice of so many parents.First of all, obviously, the more children move and stay active, thelower their risks of obesity, heart disease, and diabetes in adulthood.But beyond just the physical benefits, a gymnastics programcan help children learn to interact with fellow students, engage withadults, and work together as a team. Children learn many socialskills, such as listening, being respectful to the coach and otherteammates, following directions, meeting new friends, and learningindependence. While working to improve individual skills, gymnastsalso participate as a team, providing the opportunity to challengethemselves and work together at the same time.40 I PhillyFIT*All specials are with Missie, Kristilin or Jessie*Dermasweep with Jen providng appropriate space availabilityw w w . d r m i r a b i l e . c o mFree & FUNHair andMake-up Demosand MakeoversGirls Day/Night Out!Thursday, May 16th • 12-7pmMay Memorial Day SpecialSpace Limited - Call today to schedule your participation! BRING A FRIEND and bothof you receive a free Dermasweep with Jen during our event!Botox: Only $10.00 per unitFillers $50 OFF purchase of 1 syringe$125 OFF purchase of 2 syringes$25 OFF Vitalize PeelSAVE $75 on Eye Package Deal: 20 units of Botox,Box of Latisse and TNS Eye Repair CreamEyelash Tinting $5.00 OFF • RefreshmentsRAFFLE - $150 give-away/enter to win Skin Medica product!Dr. Robert J. Mirabile610-272-8821May/June I 267-767-4205 I www.phillyfit.comAnother benefit of gymnastics beyond the physical is that childrenlearn that commitment and concentration provide great rewards.They realize that by following through with their lessons and practicingwhat they have learned, they are able to accomplish skillsthey never dreamed they could do when they started. The confidencethat is built up, encourages them to try new skills and persevere.They see the benefits of an active lifestyle and will hopefullycontinue this lifestyle into adulthood.The physical benefits of gymnastics cannot be overlooked.Gymnasts are known for their excellent body strength and muscledevelopment. Gymnastics can help provide children with musclestrength, endurance, and power. This, in turn, leads to improvedstrength, balance, coordination, posture, and self-confidence. Thesebenefits make gymnastics not only beneficial in its own right, butalso an excellent cross-training tool for other sports.For parents, gymnastics is a step in the right direction to providetheir children with the foundation for living an active life. Fewactivities provide the physical, mental, social, and developmentalbenefits that gymnastics provides. But kids know the best reason ofall to do gymnastics: It’s fun!Stephen Smith has been involved in gymnastics for over 20 years as a gymnast and a coach. Heis the Owner and Boys Head Coach at High Performance Gymnastics Training Center, located at31 Oak Avenue, Suite 200, in Chalfont, Pennsylvania. High Performance Gymnastics offers classesand competitive teams for girls and boys of all ages, all-star cheer teams, birthday parties,summer camp, parents night out, back handspring clinics, and open gym. You can find out moreabout High Performance by calling (215) 996-1015 or visiting the website atwww.highperformancegymnastics.com.

AbingtonClubKids 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.comMay/June I 267-767-4205 I www.phillyfit.comPhillyFIT I 41

MAY/JUNEPLACE YOURCALENDAR LISTINGBOXED LISTINGSFOR ONLY $75CALL 215-396-0268MAY 5Are You Tougher than a Boy Scout?Try Orienteering on MASOC Scout coursesIn 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 startFamilies and groups welcome.Bring your compass or rent one.Hiking shoes and long pants recommended.Email: Frankdvoa@aol.comWeb: www.dvoa.orgMAY 18Pushups for CharityWhat Can You Accomplish in 90 Seconds?With Pushups for Charity You Can HelpMilitary Returning From CombatPerformance Fitness wants YOU to join ourteam for Pushups for Charity 2013—an annualfitness competition hosted by Net ProfitExplosion, LLC. Pushups for Charity is a 90second push up challenge to be held on May18, 2013, 9:00 a.m. at 1325 MontgomeryAvenue, All Saints Church. Monies raisedthrough Pushups for Charity will go straight toour military personnel – past and present –who were either physically or emotionallywounded in service.Join the Performance Fitness team forPushups for Charity 2013 by logging on towww.PushupsForCharityWynnewood.com.For more information about Pushups forCharity and how it’s giving back to our troops,visit www.PushupsForCharity.com.Ryerss Museum & Library • Burholme Park7370 Central Ave Philadelphia, PA 19111215-685-0544 ryerssmuseum.orgryerssmuseum@gmail.comcalendar of eventsMAY 4Alex Wake Memorial 5K Run and 1-MileFamily Fun WalkTime: Registration, 7am; race, 8amPlace: Baldwin School, 701 MontgomeryAve., Bryn Mawr, PAPhone: 610-525-2700, ext. 240Upper Perkiomen Valley YMCA 5K Run &Fun WalkTime: Registration 7:30am; race, 9amPlace: Kistler-Bitting Park, Tagart Road, EastGreenville, PAPhone: 215-679-9622Web: https://philaymca.org/community-programs/run/upper-perk-5k-run-fun-walk/University City 5K RunTime: 9:30amPlace: 33rd St. & Lancaster Ave.,Philadelphia, PAPhone: 215-571-3823Web: Runners, register ahead at drexel.edu/alumni/weekend_5K.aspMAY 5Delaware County Suicide Prevention &Awareness Task Force 5K Run & WalkTime: Registration, 8am; race, 9amPlace: Ridley Creek State Park, Glen Mills,PAContact: Ellen Chung, 610-891-7048,ellen_chung@elwyn.orgWeb: delcosuicideprevention.orgSwarthmore Charity Fun-Fair 5K Runand WalkTime: 12pmPlace: Swarthmore College and the town ofSwarthmore, PAPhone: 610-909-3127MAY 11Almond Branch Initiative 10K Run andRelay Individual or two-person relay.Time: 8:30amPlace: Peace Valley Park, Doylestown, PAWeb: hopeinhardship.org/raceElwyn 5KTime: Registration, 8am; race, 9amPlace: 111 Elwyn Rd., Elwyn, PAPhone: 610-891-2298Broad Street ReRunTime: 8:30amPlace: Lansdale, PAPhone: 215-393-3611Web: broadstreetrerun.com/Ryan and Jack Fight Back – CureDuchenne 5K Race/1-Mile Fun RunTime: Registration, 9:15am; race, 10:30amPlace: Alverthorpe Park, Fox Chase Road,Jenkintown, PAPhone: 215-850-3067Web: ryanandjackfightback.comTrail Trot 5KTime: Registration, 8am; race, 9amPlace: Levering Mill Rd. and Belmont Ave.,Bala Cynwyd, PAPhone: 484-686-5900Web: brynmawrrunningco.com/wpp/?page_id=18MAY 18St. Katharine of Siena FitnessAwareness Run5K with 1-mile fun walk afterwards.Time: Registration, 7:30am; race, 9amPlace: St. Katharine of Siena School,Aberdeen and Midland Aves., Wayne, PAEmail: Dan DiLella, sksrun@hotmail.comBrad Schoener Memorial 5K Walk & RunTime: Registration, 8am at Upper Darby HighSchool; race, 10amAlso, registration May 17, 4-7pm atToppitzer’s, 2900 State Rd.Place: Arlington Cemetery, 601 LansdowneAve., Drexel Hill, PAWeb: udmusicmarathon.orgMAY 19King of Prussia 10-MilerTime: Registration, 6:30am; race, 8amPlace: Heuser Park, Beidler Road, King ofPrussia, PAContact: Marrianne Houston, 610-265-4178,KOP10Miler@gmail.comDragonfly Forest 5K Run/WalkTime: Registration, 7:30am; race, 9amPlace: National Christian Conference Center,1485 Valley Forge Rd., Phoenixville, PAPhone: 610-574-2622Web: 5k.dragonflyforest.orgGirls on the Run/Athleta 5KTime: Registration, 8am; race, 9:30amPlace: Wissahickon High School Stadium,Ambler, PAWeb: gotrpa.orgVictory Run for RyanTime: 1pmPlace: Victory Brewing Company,Downingtown, PAEmail: Tim Krueger, info@runtheday.comMAY 21, JUNE 18, JULY16, AUG. 20Pottstown in the Park 5K Series & KidsFun RunTuesday in the Park series.Time: Registration, 5:30pm; race, 7pmPlace: Pottstown Riverfront Park, 140 CollegeDrive, Pottstown, PAPhone: 610-327-4843Web: runccrs.comMAY 27Lansdowne Memorial Day 5KTime: Registration, 6:45am; race, 8amPlace: Lansdowne, PAPhone: 610-745-4013Email: mainstreet@lansdownesfuture.orgJUNE 18th Annual North Penn YMCA 5K KugelBall Run and Family Fun RunTech shirts to all runnersTime: Registration, 7:30am; race, 8:30amCost: $20 early registration; $25 day ofPlace: Green & Courtland Sts., Lansdale, PA19454Contact: Jen Howard at 215-368-1601E-mail: jenh@northpennymca.orgAJ10K Run for AutismTime: 8amPlace: Peace Valley Park at Sailor’s Point,New Galena & Myers Rds., Chalfont PAPhone: 215-598-8175Web: ajfoundation.orgRun the Lane 5K Run/WalkTime: Registration, 8am; race, 9amPlace: Indian Lane Elementary School, 309 S.Old Middletown Rd., Media, PAPhone: 610-627-7119Web: runthelane.comSt. Dot’s Challenge 5KTime: Registration, 8am; race, 9amPlace: St. Dorothy School, 4910 TownshipLine Rd., Drexel Hill, PAPhone: 610-449-6429Web: dots5k.comJUNE 2Radnor Conservancy Run for OpenSpaceTime: 8:30amPlace: 490 Darby Paoli Rd., Villanova, PAPhone: 610-688-8202Web: radnorconservancy.org/events-2/racefor-open-spaceSee Chicks Run!“A 5K/10K for Women/Girls & One LuckyGuy.”Time: 8:30amPlace: Forbidden Drive, Fairmount Park,Philadelphia, PAPhone: 610-357-7446Web: seechicksrun.com8th Annual Run the Gates Five Miler andOne-Mile Run/WalkA Bucks County Roadrunners Club Event.The annual run starts in Forsythia CrossingsPark, Levittown. The figure-eight course takesrunners first clockwise through Snowball, thenback across Forsythia Crossing, and ends traversingthrough Red Rose and ForsythiaGates counterclockwise to finish back at thePark. Tech shirts, Zumba warm-up, live music,refreshments. Runners will be competing forthe almost 70 awards given out in the 11 agegroupcategories as well as the top awards forthe overall man and woman winners. Awardswill also be given to the top three male andfemale finishers in the 1-mile run. Benefitingorganizations are: Delta Community Supports,Inc., Handicapped Crusaders, and the BucksCounty Council for Individuals withDisabilities.Time: 9amPlace: Forsythia Crossing Park, Levittown, PA19056Phone: 215-752-8066Email: pmiele2@verizon.netWeb: www.runthegates.orgRun for Freedom 5KTime: 9:30amPlace: Paoli Memorial Grounds, MonumentAve., Malvern, PAWeb: malvern.org/documents/runfree4-4-11.pdfJUNE 4Jenkintown Sunset 5KTime: Registration, 5pm; Kids’ Dash, 6:45pm;race, 7pmPlace: Jenkintown Town Square, Leedom St.,Jenkintown, PAPhone: 215-517-5507Web: www.jenkintown.net/runJUNE 5North Penn 5K Run/WalkTime: Registration, 6pm; race, 7pmPlace: North Penn High School, 1340 ValleyForge Rd., Lansdale, PAPhone: 215-368-9800Web: npenn.org/Page/3081Run for Beer 5K & RelayChester County Running Store event.Time: Registration, 5:30pm; run, 7pmPlace: Sly Fox Brewery, 331 Circle ofProgress, Pottstown, PAPhone: 610-327-4843Web: runccrs.com42 I PhillyFIT May/June I 267-767-4205 I www.phillyfit.com

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