PhillyFIT Magazine

An EXPOBeyond Your Greatest Expectations! 

You’re invited to the 12th 

Held inside of the 

Philadelphia 

Sports Club 

One Highpoint Drive 

Chalfont, PA 18914 

Sponsored by 

Sunday, November 6, 2011 • 11-3pm 

Attendees: 

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WORKOUT DEMOS 

Pilates, Tae Bo, Karate, Yoga, Core Training, 

Zumba, Tai Chi, Boxing, Gymnastics, Spinning 

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FREE SAMPLINGS OF FOOD, WATER, 

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Beauty Makeovers, Skin Care, Make-up, In-Home 

Workouts, Gym workouts, Triathlon Seminars, Healthy 

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Include Yoga, Tai Chi, Massage, Shiatsu, Alternative 

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KID’S FITNESS 

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Live concerts for kids, exercise games 

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VENDORS WELCOME! 

100 Vendors showcase what they’ve got to help 

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Call Jami at 215-396-0268 

or email jami@phillyfitmagazine.com 

Also participate 

in our 6th 

Workout-a-thon! 

Come try 20 different types 

of workouts to include: 

* high energy * low-impact 

* yoga * stretching 

* breathing * bootcamp style 

* dance workouts * core 

Come, join in and do as many 

workouts as you can. 

Each workout is 8 minutes long. 

2 I PhillyFIT 

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

BEST IMPRESSION * 

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You’ve worked hard, you’re in the gym three 

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He provides all of his patients with the names and 

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patients with features similar to your own in the preand 

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equipped operating facility and performs all types of 

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November/December I 215-396-0268 I www.phillyfit.com PhillyFIT I 3



919 Conestoga Road, Bldg 2, Suite 208 •Rosemont Business Campus •Bryn Mawr, PA 19010 


publisher’s page 

Putting the 

M 

M 

My Mom, Beverly 

in 

MOMent 

A Love Story About 

One Family, One House and 

One Way to Make It All Work 

JoeChielli,ChurchStreetStudiosPhotography 

I know it’s not May, but I truly can’t wait until spring to 

talk about my personal Mother’s Day story. Each day 

isMother’sDay now becausewell, we’re all living in 

the same house. That’s right, I’m home again in more 

ways than one. My mom, the kids, the hubby and 

me – all living under one roof and it feelsright. It feels 

good. Time out chairsare now chairsaround the dining 

room table, not banishment stations in a corner, 

providing us all with the opportunity to spend time 

together. Life is short and we’ve consciously slowed 

down the daily rat race to laugh, break bread and tell 

stories to each other. It doesn’t happen every night, 

but when we’re all gathered, it’smagic. It’san exercise 

in reciprocal happiness that has healing powers 

and releases endorphins, much in the same way a 

good workout might. My father’s passing taught me to 

embrace each moment, no matter how seemingly 

mundane. Watching my Mom struggle with living 

alone since my dear Father passed a year ago, just 

wasn’t sitting well with me. In fact, it was simply NOT 

an option. 

6 I PhillyFIT November/December I 215-396-0268 I www.phillyfitmagazine.com

Thankfully, all six of us in my immediate family agreed it was 

time to move in with ‘Nanny,’ since she wouldn’t move in with 

us! My oldest son Derek could have moved in with her, but my 

family also didn’t consider it an option for any of us to be apart, 

we decided as a ‘unit’ to move our entire kit and caboodle with all 

five fish tanks, our elderly dog, two kitties and my home-office for 

PhillyFIT all in with my mom! Oh, and if you can imagine everything 

‘else’ that comes along with my gang, you might have a better 

picture of what this all really looks like! So now, whether it’s 

baking muffins or just shouting out answers to JEOPARDY, my 

Mom and I are getting to know each other again, rediscovering a 

closeness that transcends time and makes me feel complete. She 

feels a sense of purpose again and so do I. Taking care of each 

other sounds so fundamental, but all to often busy lives get in the 

way of altruistic actions and many lose sight of what’s important 

in life – just being there for each other. 

Through this emotionally and physically exhausting decision, I 

have learned one thing - I just have to keep moving, we all do, figuratively 

or literally. I often wonder how these new guests are 

making my mom feel. Does she feel completely invaded Is her 

privacy being infringed upon Does she mind little Savannah’s 

hissy-fit squeals Is she bothered by Derek’s earsplitting shouts at 

his “Call of Duty” Playstation game Does Darion play his music 

too loudly I’m constantly trying to be sensitive to her 

likes/dislikes, being mindful that even though she’s welcomed us 

into her home, she still has basic needs and wants, a quiet pause in 

the day, some serene me time to reflect, read or look through pictures. 

* * * * * * 

The last thing I’d ever want is for her to regret her decision to 

have us all living under one roof. Change is hard for everyone. 

Mom has lived in our home over forty years and whoosh, all of a 

sudden there are mountains of dirty dishes, landfills full of laundry 

and plenty of Barbies to trip over. Then there’s the drone of my 

own voice as I tuck myself away into a little nook to keep this 

magazine hummin’, yacking a mile a minute on the phone with 

regard to ad sales and story ideas. There’s not much peace and 

quiet to be had, but in its place there is a lot more laughter, life and 

hope. Things are being used, food is being eaten, and doors are 

being opened. 

When a spouse passes, often times the impact on a loved one can 

be devastating and witnessed firsthand by merely looking into my 

Mother’s eyes. She used to be able to ‘smile with her eyes’ in a 

way that reminded me that life is good. Her warmth and kindness 

were apparent even before she introduced herself to anyone. She’s 

got old-world charm and a modern-day mindset, but when my 

father passed, a part of her faded to black. That special signature 

smile went on holiday and I had wondered if I’d ever see it again. 

So, here we are, together again. And what’s really strange is that 

while I know she needs me (to help her grieve and heal), I actually 

have found that I need her too. In fact, now more than ever, I have 

found that I really need, want and miss my Mommy. I’m not 

ashamed, I don’t want to cover it up or brush it under a rug! At 

forty-five, what’s so wrong with wanting my Mom back The joy 

for me now is watching her interact with my kids/her beloved 

grandkids. Honestly, I believe that keeps her alive! I love my 

Mom, but man do they love her too! The excitement when they 

are all together, the fun, is how she was with me as a kid, and she 

really HASN’T changed that much after all. I’d Tweet about it all 

day long if I had the time. In the end, I know in my heart of hearts 

that our decision to pack all of our belongings and move in with 

Mom is the right decision. I’ll never look back wondering and 

fretting and what if-ing. Time is precious and now every day we 

can be together as a family. Yes, I am part of the sandwich generation. 

But it’s a really good sandwich you want to eat again and 

again, the kind of sandwich you wait forever in line for- like at 

Jim’s on South (sorry PhillyFIT fans – especially the vegans! Oy!) 

* * * * * * 

It’s pretty easy to spot the early signs of depression – especially in 

your own parent. I knew I had to do something about my mother’s 

unhappiness. I simply couldn’t stand to see my Mom in a funk. It 

ripped me to pieces. I have dodged some pretty weighty curveballs 

over the past two years, which also really traumatized my Mom. 

Those events left me feeling so guilty (even though the events 

were not of my cause, guilt still set in knowing my Mom was suffering 

because of my pain.) I needed to see the pendulum shifting 

in the right direction for her too, to verify that I made the right 

decision to sit back and keep hoping she’d eventually agree to 

cohabitate and not be alone anymore. I waited, and I waited. It 

didn’t happen. In my Mom, I saw a hunched over curvature that 

was foreign to me. She sulked more than she smiled and she didn’t 

seem to have a sense of time, much like a young child. She drifted 

in and out of conversations at her discretion and seemed content 

Mom 

Lloyd 

Me 

Derek 

Melissa 

Dom Dom & Friends 

Darion 

Savannah 

Butchy 

Bad Betty 

Tiger Baby 

November/December I 215-396-0268 I www.phillyfitmagazine.com PhillyFIT I 7

just being alone 24/7. Each day I’d look for a breadcrumb serving 

as an indication that things were turning around. One day I saw a 

glimmer of hope, and acted on it! She asked us to move in with 

her! Within weeks, I moved my office out of my home, my home 

into hers, and cleaned/sorted her home to accommodate us – all 

within her boundaries and keeping her home happily in tact. 

If any of you have under taken such a project, let alone with such 

a short window of time to do so, you understand the word exhaustion 

is not enough to describe where our heads and bodies are at 

this point. I think I’d rather take that bootcamp workout I was 

complaining about a few weeks ago over this type of physical 

tiredness, any day! But something strangely wonderful is coming 

from it all. 

My four year-old daughter, Savannah, said to my mother the other 

crisp fall night, "Sweet dreams Grandma!” My Mom turned to her, 

looking a bit surprised. “What did you say little one” “I said 

sweet dreams to you Nanny!" My mom smiled a smile that I hadn’t 

seen in months. She even shed a small tear. She’s such a tough 

cookie; she brushed it off and said, “Isn’t that a sweet thing for 

you to say to me Sweet dreams to you, too.” 

She turned around and worked her way back upstairs, yet I detected 

a bit more spring in her shuffle and that grin on her face was 

more than telling. I felt vindicated. We all belonged together during 

this rough transition and I felt great to have immobilized such 

an undertaking. 

Among the nearly seventy-five million elderly in the U.S. today, 

more than seventy percent wish to remain in their own homes as 

they age, according to a study by AARP. Why not For most seniors, 

their homes have been a place of warm memories and basic 

comfort for many decades. It’s where children were raised, family 

dinners were served, and holidays and special occasions were celebrated. 

In reality, upheaval of an elderly parent can lead to even 

more severe depression – loss on top of loss if you will. 

Thinking of moving back in with a parent Here 

are five really good conversation starters: 

• Mom/Dad, do you ever get lonely from time to time 

• Mom/Dad, do you find it hard to keep up with bills – medical or 

otherwise 

• What did you have for dinner last night And the night before 

that 

• How would you like some company – for a while 

• Is there a way that I could help you from day to day with errands 

and maintaining the house 

• Check your parent’s insurance coverage. Make sure that your 

parents have both Medicare and Medigap health coverage, as well 

as prescription coverage. Some people think that having just 

Medicare A & B is sufficient. It isn’t. Your parents need Medigap 

(or Medicare Advantage) to supplement, plus another policy to 

cover prescriptions (for those who do not have an Advantage program). 

• Hold a family meeting. Everyone will want to know what his or 

her new roles and responsibilities are. You don’t want to get into 

an authority struggle either (i.e. “But Nanny says it’s okay!”). 

• Try extra hard to have a weekly date night, even if it’s at home! 

Pay attention to the romantic needs of your spouse and get creative 

about alone time. The last time you lived with a parent may have 

been your teenage years when a whole host of rules applied – but 

most of them are now out the window. 

• Create a central message board/calendar for everyone to see. 

Missing carpools Forgot about that dentist appointment The 

garbage didn’t go to the curb again Invest in a dry-erase board 

and assign everyone a different sticky color. It works, trust me! 

Keep organized in order to keep sane. 

• Don’t sabotage your own health needs! Keep on keeping on that 

diet path and don’t neglect the gym! It’s easy to make excuses 

when your responsibilities to others increase but when you’re 

stressed out you need to work out the most! Even going for a routine 

walk will help you de-stress from the daily grind. This is an 

activity that young and old can enjoy together. Heck, just go 

around the block once or twice to get started! 

I know it’s going to be a while until we get in a good family 

groove. I’m not setting high expectations. Each night when I look 

out the window and stare at the big weeping willow tree I think 

about my own family tree and how strong our roots are. It’s funny; 

my mom raised me to be compassionate, caring and empathetic. 

Maybe she knew that one day, I’d need those qualities to make a 

big decision – the decision to come home again. 

It’s winter! There’s no better time to get out there and smell logs 

burning, check out a full moon, see your own breath. Embrace the 

cold weather and a new exercise regimen! Don’t wait ‘til January 

to make your resolutions! There’s also no better time to put the 

Mom back in the MOMent. Don’t wait until Mother’s Day to tell 

your mom how you feel. 

Best Wishes! 

If you’ve made the decision to move back in with 

your parent and all parties agree and are committed 

to this life change, here are some points to consider: 

• For seniors, routine is everything. Don’t try to take away ALL 

the household chores It’s important to keep that sense of purpose 

intact. 


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

PHILLYFITfamily 

Published by: 

Jalynn Concepts, LLC 

Publisher: Jami Appenzeller 

Art Design: Buxmont Media 

Copy Editors: Heather Hoehn, 

Bev Appenzeller 

Cover Photography: 

Photo of Michael Ludwig by 

Megan Evan Photography, Kim 

Garrison by Joe Chielli Church 

Street Studios, and Kari Fick 

photo was contributed. 

Publishers Page: 

Photography by Joe Chielli, 

Church Street Studios, Phila. 

Editorial Research: 

Beverly Appenzeller 

Calendar Of Events: 

John Beeler 

Ad Sales: 

Jami Appenzeller 

jami@phillyfitmagazine.com 

Rita Henry 

ritahenry@phillyfitmagazine.com 

Distribution Manager: 

R.I.P. Jim Appenzeller 

All inquires are welcome... 

Call us NOW! 215-396-0268 

Fax: 215-396-0288 

www.phillyfitmagazine.com 

Jami@phillyfitmagazine.com 

Advertising Deadlines: 

Reservations for the 

Jan/Feb 2012 issue: 

Ad Copy Due By: Dec 5, 2011 

Payment Due By: Dec 10, 2011 

PhillyFITMagazine is a news magazine with emphasis 

on health, fitness and leisure. PhillyFITMagazine is printed 

bi-monthly, distributing 50,000 magazines to more 

than 1,000 locations in the Philadelphia, Bucks, Chester, 

Delaware and Montgomery Counties. Address all submissions 

of advertising, calendar entries, photos, 

inquiries and letters to the above address. PhillyFIT 

Magazine does not assume responsibility for unsolicited 

materials. PhillyFITMagazine will assume that all unsolicited 

materials are being submitted for possible publication 

and should the material be published, no fee is due 

to the submitting party. It is our understanding that the 

submitting party holds models' releases on photographs 

submitted. Physicians' Pages are paid advertisements. 

PhillyFITMagazine does not knowingly accept false or 

misleading advertising or editorial content, nor does the 

Publisher assume responsibility should such advertising 

or editorial appear. PhillyFITMagazine reserves the right 

to edit letters to the editor and other submissions for 

clarity and space availability, and to determine suitability 

of all materials submitted for publication. Before implementing 

any exercise or diet modification mentioned in 

PhillyFITMagazine, readers are advised to consult with 

their physicians. No reproductions of printed material are 

permitted without the consent of the Publisher. 

All rights reserved. 

letterstothepublisher 

Hi Jami, 

Just picked up the Sept/Oct issue - as 

always, it's awesome. 

Thank you! 

Carol Duffey 

Hi Jami - 

I must say, I read your writings most 

months in your magazine and I am 

touched. You share with integrity the 

vulnerable moments and the triumphant 

moments with great energy and eloquence. 

It is inspirational to have your 

voice in the community...and your 

model. 

Blessings, 

Robin V. Schwoyer 

Dear Jami, 

I just read the letter to you Dad published 

a few issues back. Wow, it really 

hit my heart !!! It was beautiful, and 

God Bless your Dad and the so many 

Dad's that have passed before us, I am 

sure what you wrote, touched many! 

God Bless, 

Charlie McKeown 

Hi Jami, 

I have read your last PublisherPage and 

I thought you would relate to the Steve 

Jobs videos, I watch one every morning 

before I leave for work, it puts me 

in a good place to start my day. 

I have now sat at home reading the 

last year or so of your pages (for the 

past couple hours) and it feels like I 

have been a part of your life with you 

- you write well. I have enjoyed reading 

your thoughts and feelings, and is 

nice to hear you talk about your kids 

and the joy you get from them. 

Are you really 45 ;-) 

Steve Guenzel 

Dear Jami, 

Love the magazine and what you're 

doing for the community. 

Best Wishes, 

Shawn Proctor 

Have 

something to 

say about us 

Email 

info@phillyfitmagazine.com 

We welcome all feedback 

and suggestions. 

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

PhillyFIT I 9

PhysicallyFIT 

SMART 

STRENGTH 

TRAINING: 

MAKE YOUR BOTTOM HALF 

YOUR BETTER HALF! 

By Noe Espinosa 

How many folks have you 

seen working out at the 

gym and showing off 

those huge biceps and big 

chest and small waists but 

wearing long sweat pants 

in every season of the 

year They look outstanding 

until they strip down in the locker room to change and 

then –surprise! They suffer from a popular condition, 

CLS (Chicken Legs Syndrome). 

The reality is that working out every part of our body helps to 

develop flexibility, endurance and performance in our everyday 

activities, prevents muscle imbalance and avoids the risk of 

injury. Let’s start working out our legs, because the only chicken 

legs you should have are the ones you eat! 

Before you begin, remember that it’s very important to workout 

your core before any exercise. A strong core makes any exercise 

easier because it is the center of your body strength. 

SQUATS. Different squat variations target different muscles. To 

execute a good body weight squat, stand with your feet shoulder 

width apart, arms extended out front for balance, neutral spine 

or flat back posture, push your hips back and lower your body 

as comfortably as you feel, go up and back down the same way. 

Be sure that your heels don't come off the floor and your knees 

stay aligned with your toes in your down position. 

To target the inner tights, perform a wide stance squat. Take a 

wider stance than a regular squat, toes out just slightly, extend 

your arms for balance or do a prisoner squat variation with your 

hands behind the head. Add some weight to your workout by 

holding a dumbbell between your legs and squat, dropping the 

dumbbell as low you can go. This exercise targets the quads, 

hamstrings, gluteus and lower back. Perform three sets of ten to 

twelve repetitions. 


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

SPLIT SQUAT. Designed to target the thigh and butt, split 

squats are a great work out for those who have one leg weaker 

than the other. To perform a correct split squat, take a larger 

than a normal step with right leg, (not directly underneath your 

hips) lift you left heel up and position it on a bench or a step 

(about sixteen inches high) or a little bit below knee level. Drop 

your hip down until your knee almost touches the ground, than 

push the butt up. Body weight is good for beginners but you can 

also use dumbbells on each hand or a barbell behind you neck. 

Perform three sets of ten to twelve repetitions.

SWISS-BALL HIP RAISE AND LEG CURL. Lie face up on 

the floor and place your legs and heels on a Swiss ball (any 

small or medium exercise ball will do), push your hips up so 

that your body forms a straight line from your shoulders to your 

knees. Without pausing, pull your heels toward you and roll the 

ball as close as possible to your butt. Pause for two seconds and 

reverse the motion, by rolling backthe ball backuntil your 

body is in a straight line, and lower your hips to the floor. If 

rolling the ball backand forth becomes difficult for you, place 

your legs on the Swiss Ball on a bridge position, pulling your 

heels toward you once and raise your hips up tighten up your 

hamstrings and gluteus and then bring them down. Perform 

three sets of ten to twelve repetitions. 

FARMER’S WALK ON TOES. Grab a pair of heavy dumbbells 

and hold them at your sides at arm’s length. Raise your 

heels and walk forward for one minute. This exercise works 

your calves. Perform three sets of one minute or longer. 

Note: Not all exercises are suitable for every body. Always 

checkwith your physician before starting an exercise routine, 

especially if you have pre-existing injuries. Remember - listen 

to your body and let it be your best friend. Don’t let your ego 

take over, know your limits. Enjoy your workout! 

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PhysicallyFIT 

Exfoliation Education 

I 

By Victoria Capozzoli 

n beauty school my teacher, Miss Beth, was clear - cleanse, tone, 

moisturize! The three-step system was drilled into our heads. Twenty 

years ago as a young cosmetology student our curriculum recommended 

weekly exfoliation. We used to apply a buffing cream to our 

client’s skin, which would quickly dry. After a few minutes, we would 

rub the cream off with our fingertips, which would crumble off, 

removing the dried paste as well as any dead skin cells. Afterwards, 

the skin would look pretty and smooth. There was also a “newer” and 

more sophisticated option of a granular exfoliant, a beady, cleanserlike 

product with bits of ground peach pits that could scrub away the 

top layer of dead skin and blackheads. We were taught that this was a 

great way to control pimples and to refresh the skin. But we were 

warned that as wonderful as exfoliation was, “Use it carefully so that 

you don’t damage sensitive, delicate skin.” 

Then one day, almost at the end of our twelve-month training, we 

were told to sit in our chairs for a very important announcement. 

Wearing a fuchsia shoulder-padded jacket, Constance Greg, the 

school’s owner, came down from her glass-walled office. She wore 

her bleached blonde hair up, teased and sprayed, and pulled back to a 

classy yet intimidating style. More excited than I had ever seen her, 

she announced a recent discovery. She had just learned about a revolutionary 

new skin care ingredient, glycolic acid! Made from sugar 

cane, this ingredient could be used in a cleanser, a moisturizer, or virtually 

any product to help chemically dissolve the top layer of dead 

skin. Titillated, a few bold students asked to try the new products. 

Firmly, Miss Connie assured we could only use the product after rigorous 

testing to prove we were capable of handling such an advanced 

ingredient. She kept all the glycolic cleansers in her office locked 

tightly in a safe. Interestingly, that restricted product was a ten percent 

glycolic acid cleanser, which today is readily available in CVS, over 

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the counter with no training, 

no testing, and no watchful 

eye of Miss Connie. 

After graduation, the skin care 

industry quickly learned that 

the key to great looking skin 

was cellular turnover i.e. exfoliation. 

It could help battle wrinkles, 

fine lines, brown spots and acne. 

Everyone could benefit from its great 

rewards. Within a year of my graduation, glycolic 

acid products had flooded the salon marketplace. RetinA, the 

doctors’ favorite prescription exfoliant, was becoming extremely popular 

as a beauty cream. Glycolic peels became commonplace in both 

doctor’s offices and salons. In the late nineties, microdermabrasion 

took over as the most popular professional procedure where tiny crystals 

were blasted at the skin and simultaneously vacuumed up, removing 

the top layers of dead skin cells. We’ve come a long way, baby. I 

wonder how Miss Beth feels about all this 

Today my skin care practice is based in a plastic surgeon’s office. 

While lasers have gained in prominence, many of my in-office beautification 

treatments revolve around exfoliation. I still rely on my 

beloved glycolic acid but after twenty years in the field, I have found 

that my new favorite treatment is a vacuum-free, crystal-free method 

of exfoliation called dermaplaning. This is fabulous because it fully 

removes the excess outer dead lay called the stratum conium without 

the capillary dilation that microdermabrasion can cause. Miss Beth 

would be so proud! 

As a contributing author for PhillyFIT Magazine, I know my audience. 

Readers are well versed in methods to make both their bodies 

and their skin look attractive. But if somehow skin care is new to you 

and you have never exfoliated, start with an old school granular exfoliant 

like St. Ives Apricot Facial Scrub, or my personal favorite, 

SkinCeuticals Micro-Exfoliating Scrub. It uses tiny bits of pumice-like 

rocks which are effective yet gentle enough to use two to three times a 

week. Use your scrub near the end of your shower as your dead skin 

has had a chance to absorb lots of water. Now allow the “spirit-ofmy-former-instructors“ 

to lead you. Don’t overdo it. Begin your exfoliation 

routine slowly, starting with once every three days or so, and 

increase as your skin adjusts. If you are an experienced exfoliator but 

are no longer seeing results, consider moving to the next level of exfoliation 

such as an in office glycolic peel, salicylic acid or TCA peel. 

But be sure to keep an eye out for my next PhillyFIT article. I’m 

going talk about the number one mistake 

I see in my office - product overuse! 

Victoria Capozzoli is a clinical aesthetician at Plastic Surgery Associates 

with Dr. David A. Silberman. Withtwentyyearsexperiencesheisanexpert 

atskincare,facialrejuvenationandlaserhairremoval. She can be reached 

at victoriacapozzoli@yahoo.comor (215) 348-3415. 

12 IPhillyFIT 


What will it take to 

MOTIVATE 

you to get healthy and fit 

Come to the 12th PhillyFIT BASH and meet some amazing, local, inspirational folks 

who will be at the bash to share their stories with you! Come talk with each and every one of them, and find out how 

they got back on track to good health, and are staying that way. Maybe this will be the inspiration YOU needed to 

finally get your life back on track too! 

Come to the PhillyFIT BASH Health and Fitness Expo, Sunday, Nov. 6th • 11-3pm 

It's everything health and fitness you can imagine, and so much more! 

Philadelphia Sports Club • One Highpoint Drive • Chalfont, PA 18914 • Call 215-396-0268 with any questions. 

Cost is only $5.00 per person (Kids under 6 FREE) 

Vince Papale In 2006, Vince Papale shot to international stardom as 

the subject of the Disney hit movie Invincible, which told the story of his 

rise from teacher and bartender to 30 year old Philiadelphia Eagles 

rookie and eventual special teams captain. But his unprecedented rise 

wasn't just a fluke or lucky break. Far from it. Papale, a Philadelphia legend 

who's often called "the real life Rocky," knows a few things about 

how to reach your true potential in teh face of internal or external challenges. 

It's why he's a sought-after motivational speaker all over the 

world and an inspiration to adults and children alike. Now, he and his 

wife, Janet Cantwell-Papale, a former world class gymnast whose own 

background uniquely mirrors his, are unveiling the secrets to their success. 

Esther Hughes Author ~ Speaker ~ Motivator. Esther Hughes has 

been a motivator and mentor to women for over a decade. She facilitates 

programs that encourage and equip women with strategies that 

promote personal and professional growth. Through her company, 

BURST Inspirations, Esther acts as a personal accountability partner to 

guide women toward becoming confident as speakers, writers and 

action-oriented individuals. She also helps women navigate life transitions 

by preparing them with the tools to bolster their confidence, provide 

clarity and recognize their talents. After surviving breast cancer, 

Esther founded a non-profit organization, One Day Living, which supports 

individuals experiencing a life-threatening illness. She is a graduate 

of Eastern University, former newspaper columnist and author of 

two books. Esther lives in Buckingham with her husband and their three 

children. 

Svetlana Gradess is a creative and playful spirit, who is dedicated to 

healing the world, one person at a time. She is an artist, a healer, a 

Mom, an Entrepreneur, a Wellness Consultant, and Art Coordinator for 

HeARTs for Autism . She guides women and men through the healing 

process using simple, yet effective heart centered exercises. Through 

these techniques, her clients experience a profound shift in their lives 

and move past the unseen obstacles holding them back. Svetlana 

earned a Doctor of Pharmacy Degree from the University of the 

Sciences in Philadelphia. Since then she's received certifications in 

several alternative approaches to healing and is devoted to making a 

difference in the lives of others. Her training as a pharmacist and an 

energy worker gives her a special insight into the power of the mind and 

body connection. After 14 years of “earning a living” in the pharmaceutical 

industry, she is now dedicating the rest of her life to “making a difference” 

using natural products and energy work. She lives in Willow 

Grove with her husband and two children. 

Kim Players owner of Show Up Speak Up and Succeed! shares 20 

years experience as a successful Entrepreneur, International Speaker, 

and Coach. She currently is a sales trainer and coach and operates a 

successful direct sales business from the comfort of her home. 

Conducting workshops designed to empower and energize women of all 

ages in their business and personal lives is her passion. A mother of two 

teenage daughters and married for 22 years. She is know for her energy 

and enthusiam and is guaranteed to empower and inspire YOU for 

YOUR success! 

Inspirational Speaker Willard Barth How does someone overcome 

losing their leg at 8 yrs old to cancer, drug and alcohol addiction, jail 

and ending up mentally, emotionally, spiritually, physically and financially 

destroyed… and go to owning 4 companies, having one of original the 

songs from his CD reach 24 overseas, traveling the country sharing the 

stage with some of the most famous speakers and entertainers in the 

world Willard will share his story and 3 key distinctions that ANYONE 

can apply to overcome ANY obstacle that they are facing. 

Moving from I can't to I can! In seconds, a family vacation 

became a nightmare when a horrific auto accident decimated marathon 

runner Janet Oberholtzer’s legs and shattered her pelvis. Although it 

seemed unlikely she'd even survive, let alone put back any of the 

pieces, this heroic Pennsylvania woman is now leading a full life and 

back to running half-marathons. Meet Janet, and hear a story that will 

give you hope, even if you have physical limitations or if your world feels 

hopeless due to a life-changing event. Janet Oberholtzer is a motivational 

speaker, a writer and she blogs at JanetOber.com. Her book, 

Because I Can,will be available to purchase. 

Rev. Robin V Schwoyer Robin has a background in Business, with a degree in 

Finance and Marketing from Drexel University. She worked in retail management and 

marketing consulting. She was ordained in 1998 as an Episcopal Minister, serving families 

and children in crisis in the inner city. Additionally, she served as a chaplain for the 

Philadelphia Police department and at the World Trade Center Relief site after 9/11. 

Robin is a Holistic Wellness Practitioner, certified in several healing systems empowering 

individuals to create more healthy and vibrant lifestyles. She sees clients in her 

Abundant Life Mission practice in Newtown, PA. Robin is the creator and director of 

HeARTs for Autism®, a nonprofit organization founded in 2005, serving children and 

families living with the Autism Spectrum condition through Art programs, Education and 

Advocacy. She is also the founder of Happy HeARTs Yoga, a holistic children's and 

family fitness program, specializing in special needs children. To support women's wellness 

needs, she created Pink HeARTs Wellness for Women in 2009. Robin is a certified 

Reflexologist, Therapeutic Touch practitioner, Integrated Energy Therapy® Master 

Instructor, Reiki Master Teacher, Advanced Theta Healing Practitioner, Ama Deus healer, 

American Red Cross Certified Life Guard and Special needs Swim instructor, certified 

Children’s Yoga & 200 hour Vinyasa Yoga Teacher. Additionally, she has 500+ hours 

in trainings for Autism, Occupational therapy, Speech therapy and Social Skills to 

expand her knowledge and skills to use with her family and in her outreaches. Robin is 

an author, inspirational speaker and retreat facilitator who enjoys sharing messages of 

love, creativity and empowerment. She is married with 3 amazing children, residing in 

Bucks County, PA. 

Carol Nieto Ihave been teaching group fitness for 

20 years with many fitness certifications. Iteach all 

ages including Kids to Seniors. Below are a few 

short bio’s on some of my Zumba Gold participants. 

We have a couple in the ninety’s in our 

group and they truly are amazing and inspiring. 

This is a “standing” Zumba fitness/dance class. 

Shirley Nice Iam 83 years old. My Swedish background 

gave me a strong body and Ifeel obligated 

to keep it that way. My two years with Zumba Gold 

makes me feel as though Iam honoring that obligation. 

Jayne Reddie Zumba is a very good way to exercise to music and with friends who enjoy the 

same thing.Ilived at the shore for the last 30 years, where bicycling was a favorite sport, 

whether you were on the boardwalk or on the street. It’s fun early in the morning before the 

traffic gets heavy. Iam so glad to be able to Zumba at my age – 90. 

Helen Anderson Ican’t believe Iwill be 92 on October 1st! Idon’t feel that old! One of my first 

memories is of my father taking me out on a dance floor and doing the Charleston with me. I 

was five. The most important event connected with dancing is meeting my husband-to-be. He 

arrived to take lessons where Itaught ballroom dancing. As a tomboy, Ihave always been 

active. My main motivation is my family who believe Iwill live to be 100 years old. Zumba is the 

most fun exercise class and Ienjoy the camaraderie. 

Betty Kitson Iam 77 years old. As far back as Ican remember, Iloved to dance and exercise 

to music. The first health clubs that Iwas associated with didn’t do much aerobically. (Does 

anyone remember Elaine Powers Figure Salons) Later Idid step aerobics at the YMCA, 

which became more difficult as I got older. But Zumba Gold is just right. It suits my needs for 

aerobic exercise with low-impact movement and Ilove it! 


14 IPhillyFIT 

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

Mashed 

Sweet 

Potatoes 

DeliciouslyFIT 

*Side note. Yams (imported from Caribbean and originated in Africa) *Side note. Start your holiday meal off on the right foot with a refreshing 

Sweet potatoes are highly available in US. Sweet potatoes are “seasonal feel” salad. 

sweeter and have higher moisture content. What you find in Nourishes: 4 

most supermarkets will be sweet potatoes even if they are Ingredients: 

marked yams.Compared to yams, sweet potatoes contain significantly 

higher amounts of Vitamin A, calcium, iron, and vitamin 

• ½ cup candied pecans or walnuts (see below) 

• 2 Tbsp unsalted butter 

E, and they have twice as much protein per serving - the ratio 

• 2 Tbsp light brown sugar 

Mix 2 tablespoons unsalted butter and 2 tablespoons light brown 

of essential fatty acids is preferable in the yam compared to the 

sugar in a non stick sauce pan. Heat on medium and add the nuts. 

sweet potato. 

Toss to coat for about 1 minute stirring occasionally. Add sliced 

Nourishes: 4 

pears and set aside. (Yes! A little indulgent) 

Ingredients: 

• 1 ripe pear; sliced thin (add to hot pecan mix). You may use apple 

• 2- medium sized sweet potatoes, peeled and 1-2” cubed for 

if preferred 

quicker cooking 

Balsamic dressing 

• 2 Tbsp of freshly squeezed orange juice 

• 1 Tbsp finely diced red onion 

• 1 Tbsp olive oil 

• 1 teaspoon Dijon or whole seed mustard 

• Pinch ofeach: cloves, cinnamon, and nutmeg 

• 2 teaspoons balsamic vinegar 

• Sea salt and black pepper to taste 

• 1/4 cup extra-virgin olive oil 

• Pinch ofbrown sugar or Splenda brown sugar 

• 2 teaspoons sugar free or light maple syrup 

• 1 tsp. Orange zest (peel) 

• Sea salt and ground black pepper 

Methodology: Place potatoes in salted pot ofwater and bring to 

• Dark Green lettuce leaves coarsely chopped (6 cups) 

boil. Cook until tender. 15-25 minutes. Drain sweet potatoes 

• 1/4 cup shaved Parmesan or bagged shaved – not grated 

and return to pot; add orange juice, oil, pepper and spices. Mash 

Directions: Make the dressing by combining the diced onion, mustard 

and balsamic vinegar in a mixing bowl. Slowly add in the 

until smooth. Top with brown sugar and orange zest. 

olive oil while you whisk. Add the maple syrup and season to taste, 

with salt and pepper. Assemble salad in a large mixing bowl with 

dressing. Top with shaved cheese and candied pecan/pear mix. 

AGraduateinNutritionandScience,JohnisalsoaCertifiedTrainerwiththeNationalAcademyofSportsMedicineandaCertifiedWeightManagementCounselorwiththe 

ADA. He has producedandrecordedvarious exercise videos (originator of Kickaerobox) andnutritional DVD’s. YoupreviouslysawhimasoneofthetrainersontheDr.Phil 

WeightLossChallengeonNBCandonEntertainmentTonight.CurrentlyheisthepersonalnutritionistforPhillyFITMagazineeventssuchastheBASH,Workout-a-Thonand 

the Fitness Retreat. Visit him at www.weightlosscoaching.org or kickaerobox@yahoo.com. 

Increase Your Testosterone Today! 

Loss of energy, ambition, sexual drive and depression might indicate that you have low-t.* 

Testosterone decreases by 1% every year after 30. Due to the slow decline low-t is often not diagnosed 

in a majority of cases low-t can be reversed with proper treatment. 

*13 million men suffer from low testosterone. 

Dr. Overbeck's 

Holiday 

Pecan 

Salad 

Call 

610-828-2026 

for an appointment. 

Visitus at 

www.PhillyMedCenter.com 



EnergeticallyFIT 

Fat, Sick and Tired 

Is no way to go through life 

By Jeff Gross 

AFTER 

I was watching the movie Animal House 

and the dean said to one of the guys, "Fat, 

drunk and stupid is no way to go through 

life son." Which made me think to 

myself, fat, sick and tired is no way to go 

through life either. I had a few health 

issues as well. I was 5’ 10" tall and 220 pounds. I had a touch 

of Crohn's disease, borderline diabetic, back problems, knee 

problems, gall bladder issues, elevated liver enzymes, high 

blood pressure and constant, almost debilitating bouts of tiredness. 

Additionally, I had a diminished sex drive and severe, 

allergic reactions to food which caused red blotches on my face. 

At that point I decided to do something about it. 

I called a friend of mine who did some personal training and 

signed up for eight weeks at her studio in October of 2010. I 

also decided to take a hard look at my diet and cut out the following: 

sugar, flour and white carbs such as bread, rice, pasta 

and potatoes. Then I took it a step further cutting out all chemicals, 

additives, preservatives, food colorings, and anything artificial; 

and no corn or corn by products whatsoever. My diet 

became an internet research project centered on what would be 

healthiest for a fifty-year-old guy who wanted to drop weight 

effectively and quickly while transforming his body in the 

process. Basically, I was eating what some people call a cleansing 

diet or a Paleolithic diet. 

My first day of personal training was quite sad from the standpoint 

of a drill sergeant. I could barely do ten minutes on the 

elliptical trainer. I was about as flexible as the couch I had 

befriended. She put me through serious paces and by the fourth 

week I was noticing results and feeling it. By the end of our 

BEFORE 

AFTER 

eight-week session I was up to where an averagely fit guy 

would be, but I still wanted a flatter stomach and firm arms and 

legs. 

In December 2010 I joined one of the local Southampton, PA 

gyms and began a serious regimen. My first goal was to 

accomplish two miles on the elliptical trainer with a ten resistance. 

I reached my goal after one week of going six days a 

week and sometimes Sunday. In the meantime, I was doing the 

weight machines with challenging weights that were within my 

ability until they were conquered – then I would raise them. By 

week three I was up to three to four miles on the elliptical. 

The most important thing I learned in this experience is the 

secret combination of dedication, persistence, exertion, visualization, 

and diet. 

Dedication: Set your mind to the fact that this will be work, 

you will need to make a schedule and stick to it. You can do 


November/Deember I 215-396-0268 I www.phillyfit.com

cardio every day, but you want to look at every other day for 

arms, legs, stomach muscles, etc. So for example on Monday, 

Wednesday, and Friday do arms, on Tuesday, Thursday, and 

Saturday do legs. 

Persistence: No matter how tired or lousy you feel, you must 

get yourself to the gym. If you slack off the only person you’re 

cheating is yourself. Keep your fitness goals in mind. Keep 

visualizing (see Visualizing). Don’t deviate. Give yourself plenty 

of time at the gym. I’m an early riser so my gym time is 

between 6:00 and 8:00 am. 

Exertion: If you’re not breaking a sweat you’re wasting your 

time. Do challenging weights; put some meaningful resistance 

on your treadmill, elliptical trainer, bike, etc. If you’re trying to 

drop weight I recommend the elliptical because it’s more of an 

arms and legs involvement. Do at least two miles at a resistance 

of ten. Set a pace of four to six mph. Work your way up to 

a resistance of fourteen for five to six mph and a distance of 

three miles. This may take a good two months to work up to 

going to the gym five days a week. 

Visualization: Your mind is a very powerful thing. Think about 

how you want your body to look and picture it in your mind 

clearly. Work to that goal. Your mind can actually help to shape 

your body. Don’t concentrate on thoughts like, “I’ve always 

had a belly.” Instead think, “I’m going to have a flat stomach,” 

and believe it. You can do it! 

Diet: Definitely the most important part of the equation. You 

can tone your muscles from now till doomsday, but if you’re 

storing excess fat you will never see any muscle definition. It 

will be hidden by all the padding. That is why the cardio and 

exertion factor is so important. You will see results in as little 

as four months, and dramatic results at eight months. It’s a 

transitional diet, so in the beginning it’s very strict and the supplements 

you take are important. Basically, I stuck to green 

leafy vegetables and small portions of lean proteins (four to six 

ounces). I stuck with all organic and natural. 

In closing, I must stress that there is no substitute for diet and 

exercise; one cannot work without the other – and I’m living 

proof of it. I now have more energy and look and feel the best I 

ever have. I’ve put myself in a state of mind where I can see 

my fitness goals in my mind and attain them in reality. I’ve dramatically 

improved my health and have gained muscle mass and 

the body I’ve always longed for. If I can do it anyone can! 

+ 

= 

But, Is Your SMILE in the 

Shape It Deserves 

For supplements, I took Pro-biotics, acidophilus in pill form, 

garlic supplements, vitamin D and E, chromium picolinate, 

Vitamin C, T-boosters, and amino acid supplements that you 

can find at better vitamin stores. After a couple months you can 

try re-introducing small amounts of pasta, cheese, or yogurt; but 

please be careful. Don’t overdo it and don’t do all three cheats 

at once. Skip dessert! This means no cake, cookies, flour or 

sugar, etc. One good thing you can eat is egg protein. Eggs are 

great for cleansing your system and contain complete proteins. 

Another trick is using lots of extra virgin olive oil. I make a 

cleansing concoction every morning by placing one ounce of 

extra virgin olive oil and six ounces of grapefruit juice in a 

shaker container. Shake well for two minutes and drink it 

down. This will not only cleanse your gall bladder and liver, 

but it helps to soften your skin and calm the stress on your joint 

cartilage. 

$85 

Holiday 

Special 

Initial oral/head and neck 

exam, comprehensive teeth 

cleaning, and cavity 

detecting X-rays. ($215 value) 

CALL By Nov 15th 

and receive: you may 

be eligible for 

$350 OFF ofthe 

Invisalign clear tray 

treatment to create a 

great smile! 

November/Deember I 215-396-0268 I www.phillyfit.com PhillyFIT I 17

Meet some of our 

PhillyFIT 

Volunteer Team! 

Sally Andersen has 

been teaching fitness 

for Sweat Gyms and 

the City of 

Philadelphia 

Recreation Department for 2 years 

now and is excited to be branching 

out on her own with Body 

Resolutions in Manayunk. Find out 

more about her training and classes 

online at www.BodyResolutions.net 

or on Facebook like "Sally Andersen 

Fitness". 

Laura M. Cummins 

teaches small business 

owners and professionals 

on how 

they may take their 

business to the next 

level via marketing 

practices that create results. Laura 

presently resides in the Greater 

Philadelphia area and works with 

local companies like PhillyFIT 

Magazine. If you would like some 

more information on how she may 

assist you, please e-mail her at 

laura@ninedotz.com 

PICTURED ABOVE LEFT TO RIGHT: 

Donna Ziccardi is a Health and Fitness Enthusiast, Jeweler/Designer and owner of Goddess 

Enterprises. She retailing Premium Quality and Unique Accessories for the Sophisticated Lady. 

Web Site to be launched soon. 

Jeff Gross is a Technology Consultant, Naturalist & "Clean Cooking" 

J.G. Networking • 203 Steamboat Station, Southampton, PA 18966 • 267-496-0350 (cell) 

www.jgnetworking.net 

Karla Kay Shantz is an actor, commercial model and spokesperson/host with twenty years of 

experience in marketing, advertising, public relations and special events. Karla enjoy’s keeping 

fit by walking/jogging and working out! 

Ian Savitz, MS - Vice President of Operations for FACTS Fitness, a corporate and commercial 

fitness management company which owns and operates 5 facilities and provides an array of 

wellness solutions. 

Cliff Sheldon is from NE Philly and is a guitar instructor/27 years of playing experience in multiple 

styles of music and uses a modern technique of teaching by using the internet, mp3s, 

videos and electronic sheet music. "Why PLAY Guitar Hero, when you can BE a guitar hero!! 

OneOnOneGuitar@aol.com • www.facebook/1on1Guitar • 267-338-9189 

Beatriz Salamanca is a wellness coach & independent distributor of Herbalife/Nutrition club 

located at: 2909 Mechanicsville Rd. Bensalem PA, 19020. 215-639-9243 / cell: 215-687-5075. 

Products for: Weight Management, Energy & Fitness, Digestive, Heart, Men’s, Women’s & 

Children’s Health, also Skin care products. • october31@verizon.net 

Lamont J. Mckellar is the President & Founder of Ballers4LIfe 

lmckellar@ballers4lIfe.net • www.Ballers4Life.net Ballers4Life helps to raise money for non-profits 

and charitable organizations through Basketball. In addition, they hold skill development and 

training camps for children and adults throughout the Delaware Valley. Check out 

www.Ballers4life.net for more details. 

Christine Anderson 

has been working 

out on and off her 

entire life, but not to 

much reward. In 

January, her life 

changed for the better, 

by hiring a trainer! And now, 

she'd like to be a trainer someday 

herself! To begin this new adventure 

she is volunteering at PhillyFit BASH 

with the goal of advancing her working 

knowledge of the industry! 

LaShawne Pryor currently 

resides in 

Philadelphia, PA. He 

loves sports and staying 

fit. He has played 

football, baseball, tennis, 

and interned with the Sixers (06). 

A former personal trainer and group 

fitness instructor, LaShawne presently 

works with entrepreneurs and business 

owners on how to get more 

results out of their online marketing 

with technology. 215-429-7311 

www.yourcomF5.com 

Sheena Romano, the 

founder of SimplyFIT 

Philly has dedicated 

her life to helping people 

achieve all their 

health and fitness 

goals. Sheena specializes 

in Bridal Boot Camp, Bosu 

training, kickboxing, and pre/post 

natal workouts. In addition to personal 

training, Sheena teaches 

group fitness classes such as Spin, 

Kickboxing,Boot Camp and 

Conditioning. Sheena believes that 

working out should be simple and 

fun. YOU can be SimplyFIT! 

www.simplyfitphilly.com 

www.facebook.com/SimplyFITPhilly 



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PHILLY’SFITTEST 

SEND US YOUR 

PHOTOS! 

jami@phillyfitmagazine.com 

▲ 

Great Luongo working out with 

her rottweiler Mikey, running 

laps at Klinger Middle School in 

Southampton, PA and with her 

is Mike Costello with 

his puppy Cody. 

Bob Swaim is being fit with 

various unique human powered 

vehicles.Think and use HPV's. 

▲ 

▲ 

Alyson Zimmer, wife, mother of four girls, and 

works out at Cornerstone Fitness in 

Doylestown. 

▲ 

Tyler McCaffery of the Lower Moreland football team show’s off his 

“situation” while his teammates (Diego Morales, Joe Keho, Robin 

Choi and Anthony Morales) enjoy the show. 

Kathryn McDermott, 25 from Holland, Pa. 

Gym: LA Fitness, Huntington Valley • Profession: Personal Trainer 

Competitive gymnast for 9 years 

▲ 


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

Nicole Hunn of Lower Moreland High School 

field hockey team drives the ball up the field as 

spectators look on. 

▲ 

▲ 

Sonia Santa at the 

Valley Preferred Cycling 

Center 8-12-2011. 

Mark & Jesse Goldstein (father and son) 

having fun at the Jersey Shore. 

▲ 

Left to right: Alejandro Gonzalez (Personal Trainer), 

Monica Bennet, Amanda Mills, and Kelle Davis. This 

was at the 2011 Spartan Race in Blue Mt. 

Congratulations to the Twining Valley Fitness Team!. 

▲ 

Shawn Proctor, 

24, 

of Phoenixville, 

finishing the 

Steamtown 

Marathon (his 

first) in Scranton, 

PA. 

▲ 

IT’S HERE! 

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For a FREE Brochure 

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As the first in the area to have 

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(As seen recently on NBC, FOX NEWS, BBC, SKY, GMTV) 

Veinwave uses a revolutionary process called “Unipolar Thermo-coagulation (UTC)”. A unique, high-frequency energy is 

applied to the affected area which causes the vein walls to collapse. It is very safe, effective, and permanent. Unlike lasers, 

the Veinwave involves only slight discomfort, so there is no need for anesthetic creams or pain medications. Also, the 

Veinwave doesn’t carry a risk of long-term scarring and is over in 15 minutes. Sclerotherapy provides successful treatment 

on the larger leg veins.However, sclerotherapy fails to be effective on the fine veins of the knee and ankle and is rarely used 

on the face. As a combination therapy, Veinwave is the perfect compliment to sclerotherapy. 

215-750-7442 

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Suite 106, St. Mary Medical Building 

1205 Langhorne-Newtown Rd., Langhorne, PA 19047 


EatingFIT 

Happy Families through 

Healthy Eating 

By Krista Yoder Latortue, MPH, RD, LDN 

Mealtimes 

Children and families eat frequently throughout the day, so if 

eating is a stressful routine for your family, it can impact your 

entire life. It is important to create positive mealtimes as part of 

your family routine. This can be challenging when your child is 

a picky eater. The good news is you can increase the variety 

and amounts your child eats by making simple changes in your 

family’s mealtime routine. 

Set Realistic Expectations 

Did you know it can take a child 10–20 times of being exposed 

to a new food before he or she will actually taste it That 

means you can introduce the same food every day for two to 

three weeks before your child will actually be willing to try it! 

Don’t be discouraged. Put your mind at ease by remembering it 

is normal for children to not try a new food the first, second, or 

third time you offer it to them. Don’t give up if your child 

refuses a new food the first time. Try, try again! 

A child’s usual food intake varies from day to day based on the 

hunger/fullness patterns in your child. Children tend to eat a lot 

when they are very hungry, to the point of getting very full. 

They will not eat much again until they are hungry. Thus an 

average week may consist of a few days of increased food 

intake and a few days of decreased food intake. Remember this 

is normal. 

Your child is a very small version of you. Therefore, your child 

can only be expected to eat a tinier version of what you eat. 

Children should not be given adult size portions. A good rule of 

thumb for a healthy serving is one tablespoon per year of age. 

For example, if your child is two years old, offer two tablespoons 

of oatmeal rather than an entire bowl. 

Mealtime Environment and Structure 

Your role as a parent during mealtime is to provide your child 

with food and a positive eating environment. It is up to your 

son or daughter to determine how much he or she eats. In fact, 

it is even okay for your child to refuse an entire meal as long as 

you offered food and gave him or her the opportunity to eat. 

When you’re at home, offer all meals and snacks in only one 

location, like the kitchen table. By only offering food in one 

location, the child learns he or she must sit to receive food. 

Children are easily distracted. Requiring your child to sit to eat 

helps minimize distractions, allows him or her to focus on the 

food and take the time to eat. Remember, it is acceptable to 

require your child to sit for meals, but do not force him or her to 

eat the food. 

Make Mealtime Family Time 

Children enjoy social interaction and often try to act out what 

they observe. Therefore, it is important to offer your son or 

daughter the same foods the rest of the family is eating. Your 

child will be more willing to eat if he or she sees you eating the 

same thing. 

Involve your son or daughter in preparing the food. He or she 

will feel like they are partly in control of what they are eating. 

Involving your child will also encourage him or her to experience 

new foods through touch, smell, and sight before attempting 

to eat them. 



Enjoy Mealtime 

The most important and influential thing you can do at mealtime 

is to stay positive. Balance the importance of setting up 

mealtime structure by requiring sitting and limiting distractions 

with the freedom of having realistic expectations and eliminating 

force feeding. You can create a happy mealtime and family 

by establishing healthy eating routines. 

If you would like further advice specific to your child’s nutritional 

status, please contact a registered dietitian - a nutrition 

expert who will offer evidence-based recommendations for your 

child and family. 

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ThinkFIT 

If You Think 

You Can 

or You Think 

You Can’t 

You are Correct! 

By Solomon Brenner 

A positive attitude is one of the most valuable 

assets a person can have in life. So often, what 

people say their problem is really isn't their problem 

at all. The problem is their attitude, which causes 

them to poorly handle life's obstacles. 

The individual whose attitude causes him to approach life from 

an entirely positive perspective is someone who can be called a 

person who never says, “I can’t.” In other words, the person 

doesn't accept the normal limitations of life as most people do. 

He is determined to walkto the very edge of his potential before 

he accepts defeat. People with a positive attitude are able to go 

places where others can't. They do things that others can't. They 

are not restricted by self-imposed limitations. 

A person with a positive attitude is like a bumblebee. The bumblebee 

should not be able to fly, because the size, weight, and 

shape of its body in relationship to its wingspan make flying 

aerodynamically impossible. But the bumblebee, being ignorant 

of scientific theory, flies anyway and makes honey every day. 

This no-limit mindset allows a person to start each day with a 

positive disposition, as in the story of an elevator operator. One 

Monday morning, in a full elevator, the man began humming a 

tune. One passenger irritated by the man's mood, snapped, "What 

are you so happy about" "Well, sir," replied the operator happily, 

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Tel. 610-527-6061 I Fax 610-527-5857 

www.mainlinedentalimplants.com I mainlinedentalimplants@comcast.net 

"I have never lived this day before." The positive person understands 

that the journey is as enjoyable as the destination. 

Don’t let your children limit themselves by saying, “I can’t.” 

Those two words, “I can’t,” put up a mental roadblockbetween 

your child and what he is trying to accomplish. Once he says the 

words, they become true. If you say you can’t, then you are 

absolutely right. If you say you can, then you are also absolutely 

right. Each person’s success or failure lies in their own attitude 

towards life and its obstacles. 

Having a positive attitude means having an “I can” attitude. The 

human mind is truly amazing; why limit its potential before you 

even try Teach your children that they can literally do anything 

they put their minds to. Are there difficult math problems for 

homeworktonight Throwing pencils, saying that he can’t do it 

or that he’s not smart enough isn’t going to help your child understand 

the problem any better. What he should do is take a deep 

breath and say, “I can do this.” Getting that math problem done 

might mean taking a break from homework for a while, asking a 

parent or tutor for help, or even seeking out the teacher the next 

day before class begins. None of these solutions will be possible, 

however, unless your child opens up his mental roadblocks by 

replacing “I can’t” with “I can.” 

I’m sure there are words your children aren’t allowed to say 

because they are rude or offensive. Make “can’t” a bad word to 

say in your house. Designate a jar that gets a monetary donation 

every time anyone in your family uses the word can’t. Do whatever 

works for you and your family to eradicate negative attitudes. 

There are enough obstacles and trials in life already; why 

add to that list by making yourself one of them By having a positive 

attitude your children won’t see all the things in life they 

can’t do, be or have; they will only see the possibilities and the 

multitude of ways to reach them. 

Contributed by Solomon Brenner Author of Black belt Parenting, 

"The Art of Raising Your Child for Success,” Master Brenner is 

also offering a free evaluation lesson for anyone on the autism 

spectrum during autism awareness month (215) 355-5003. 



PhysicallyFIT 

REIKI 

HEALING 

AND HEALTH 

Well-being refers not only 

to physical health, but also 

emotional, mental and 

spiritual health. It has long 

been accepted that physical 

health is directly influenced 

by emotional, mental 

and spiritual states. If 

there is a sense of turmoil 

in those areas, physical 

health begins to suffer. Just 

as a physician is often 

required to heal physical 

ailments, a spiritual healer 

may be required to restore 

spiritual health. Unfortunately, the pragmatic “western” mind 

tends to view alternative methods of healing arts as at least 

exotic, and often frivolous. But thousands of years of cultural 

and medical history suggest some techniques offer effective and 

immediate benefits. 

There are many different forms of holistic and spiritual healing 

including crystals, meditation, chakra and aura balancing and 

alignment, chakra and aura cleansing, color therapy, Feng Shui, 

herbal therapy, healing touch, Puja, regression therapy, hands on 

healing and Clairvoyant healing. Preeminent among those that 

blend mind and body conventions is Reiki healing. 

Our high-speed, intense lives in a wired world often leave little 

room or resources for personal/emotional healing and health. 

Reiki healing allows periodic improvement of both emotional 

and physical health using centuries-old techniques. Reiki is a 

Japanese technique for stress reduction and relaxation that also 

promotes healing. It is administered by "laying on hands" and is 

based on the idea that an unseen "life force energy" flows 

through us and causes us to be alive. If one's "life force energy" 

is low, then we are more likely to get sick or feel stress, and, if 

high, we are more capable of being happy and healthy. 

In a typical whole-body Reiki treatment, the Reiki practitioner 

instructs the recipient to lie down, usually on a massage table, 

and relax. Loose, comfortable clothing is usually worn during 

the treatment. The practitioner might take a few moments to 

enter a calm or meditative state of mind and mentally prepare 

for the treatment, and it is usually carried out without any 

unnecessary talking. 

The treatment generally progresses with the practitioner placing 

the hands on the recipient in various positions. However, practitioners 

may use a non-touching technique, where the hands are 

held a few centimeters away from the recipient's body for some 

or all of the positions. The hands are usually kept in a position 

for three to five minutes before moving to the next position. 

Overall, the hand positions usually give a general coverage of 

the head, the front and back of the torso, the knees, and feet. 

Between twelve to twenty positions are used, with the whole 

treatment lasting anywhere from forty-five to ninety minutes. 

It is reported that the recipient often feels warmth or tingling in 

the area being treated, even when a non-touching approach is 

being used. A state of deep relaxation, combined with a general 

feeling of well-being, is usually the most noticeable immediate 

effect of the treatment, although emotional releases can also 

occur. As the Reiki treatment is said to stimulate the body's natural 

healing processes, instantaneous "cures" of specific health 

problems are not normally observed. A series of three or more 

treatments, typically at intervals of one to seven days, is usually 

recommended if a chronic condition is being addressed, and 

regular treatments on an on-going basis can be used with the 

aim of maintaining well-being. The interval between such treatments 

is typically one to four weeks. 

Many practitioners and recipients of Reiki treatment report 

improvement in creativity and spiritual well-being as well 

reduction in pain symptoms, faster healing of injuries and 

decreased disease symptoms and progression. Reiki has no sideeffects 

and is completely non-invasive and natural. 

Gina John, a specialist in emotional and spiritual healing with offices in the 12th 

Street Gym’s Camac Center. YourPsychicAdvisor.net. 


PhysicallyFIT 

The 

Little Diver 

that 

COULD 

By Mary Nearpass 

Michael Gribbon, Jane Ann, Mandy Lohse and 

Katherine Craig. 

We are all familiar with the timeless story, “The Little Engine 

That Could.” Jane Ann Cantwell definitely depicts this lesson. 

The “little engines” that helped her along the way were first and 

foremost her mother, Dorothy, who still drives and inspires her 

to this day, her late father, Francis, her seven brothers and sisters, 

and her coaches. They continually nurtured her interest 

and talent in diving and attended all of her events. 

Diving can be classified as an art form as well as a sport. 

Beauty and grace must be added to feats of strength and agility, 

all while the body is moving through the air. The diver must 

have total body control and good kinesthetic awareness. 

Divers compete in one-meter and three-meter springboard 

events and also on the platform. When competing on the platform, 

divers may perform from five, seven and or ten meters. 

Diving can be done as a recreational past time in an unstructured, 

non-competitive environment, or as an internationally 

recognized competitive sport. It has been part of the Olympic 

games dating back to the 1904 Olympic games in St. Louis 

where it was introduced as an event for the men’s swimming 

program. Springboard diving was added to the 1908 Olympic 

games, with the first women’s springboard contest conducted in 

the 1920 games. From that time through 1992, the United States 

has been the world leader in diving. 

Jane Ann was a natural for the sport, but her older sister took it 

up first. As a young girl, Jane loved the feeling of freedom, 

flexibility and simply flipping herself off the township diving 

board in the summers. It didn’t take long to see that Jane Ann 

was always up the ladder and off the diving board in the time it 

would take to pull out a judging scorecard. The next step was 

finding an experienced coach and a junior springboard diving 

program. Not only was this a safety issue, but springboard diving 

coaches are licensed professionals whose primary goal is the 

safety of each participant. 

Jane Ann opted for a full-time springboard diving program. 

However, if you are just curious about your child’s (or your 

own) interest, many outdoor pools offer summer leagues that 

can be a great introduction to the sport. If competition is not 

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

PhillyFIT I X

Jane, at 51! 

what you are looking for right away, many of these facilities 

offer springboard diving programs to get any diver started in the 

right direction. 

Learning the skills needed to succeed in diving requires many 

physical attributes, but above all is the ability to feel comfortable 

in deep water. Of course the ability to swim is a must, but a 

prospective diver needs to feel as comfortable in fifteen feet of 

water as they do in the shallow end. This comfort level allows 

the child to concentrate on learning proper diving skills and to 

enjoy their time in the pool. 

Learning to dive takes time and patience. Being able to flip and 

twist are great attributes in the sport of diving, but fundamentals 

are the tools that create successful divers. Depending on your 

aspirations in the sport, it may take up to two years before a 

diver learns the proper skills needed to enter competitive diving. 

Many diving teams will not let a prospective diver “dive” into 

the pool for up to a year, preferring to teach proper skills using 

dryland instruction with tools such as a trampoline and spotting 

harness. 

1976 and 1977, and placed third at the District One competition 

as a junior. She was a two-time state qualifier and all-state honorable 

mention her junior and senior years and was inducted 

into the Neshaminy All-Sports Hall of Fame in 2000. Jane Ann 

went on to Temple University to continue her career in diving. 

At Temple, she earned All-American honors in 1980 and 1981. 

She finished sixth in the 3-meter springboard at the national 

championships in 1980 and took thirteenth in 1981. She had a 

near perfect record in dual meets during her four-year diving 

career. She is the college’s school record-holder in both the 1- 

meter and 3-meter springboards. Jane Ann graduated in 1981 

with a bachelor’s degree in health and physical education. 

Recently, she was inducted into the Temple University Hall of 

Fame. 

Currently, Jane Ann is a courier for Federal Express (has been 

for the past twenty-two years and believe me, she gets plenty of 

exercise all day long running in and out of her truck delivering 

packages), a sales associates for Century-21 Montague-Canale 

in Southampton, and has been coaching the diving team year 

round at Council Rock High School. She is married and the 

mother of three children. 

Some of Jane Ann’s advice for diving also applies to how she 

approaches and embraces her own life– as with any sport, diving 

is not always fun. Enjoy all parts of the process – the good, 

the bad and the ugly. Enjoy the successes and the struggle to 

improve. Enjoy learning things that you did not think were possible. 

Enjoy finding out things about yourself that you didn’t 

know. Having fun does not always mean success, but if you 

enjoy all aspects of learning to dive, you will always become a 

better diver, and a better person.” So if you're excited for yourself 

or your little one about becoming part of the diving community, 

head to your local swimming pool and get ready to dive 

in! You may just be another little diver that could! 

Come in for Special 15 Year Anniversary Rate! 

If there is one key physical element that will help a new diver, it 

is learning how to stretch and increasing flexibility. More 

importantly, if you learn to embrace flexibility early, it will not 

seem like drudgery later in your diving career. Any coach will 

tell you, if you want to be good, you have to be flexible. 

Obviously, Jane Ann depicted all of these attributes and diving 

soon became her passion. Her focus, discipline, persistence and 

determination are evident to this day; not only in her diving athleticism, 

but her entire essence. She radiates a passion for life, 

and it shined on both occasions I had the distinct pleasure of 

meeting with her. 

A 1977 graduate of Neshaminy Langhorne High School, Jane 

Ann won the Lower Bucks County League championship in 

Mary has an extensive background in both the traditional and holistic healthcare 

settings. With several certifications in Massage Therapy and Yoga, Mary also holds 

two master's degrees in Health Education and Behavioral Psychology. With an 

almost equal number of years experience in both traditional and alternative healthcare, 

she brings a working knowledge from both sectors. Mary's current passion 

focuses on the union of Mind/Body medicine and it's role towards health and wellness. 

WE MAY LOOK INTIMIDATING BUT WE’RE 

STILL THE FRIENDLIEST GYM IN TOWN 

COME SEE WHY! 

KINETIX SPORTS CLUB 

951 N. Park Avenue • Fairview Village, PA 19409 

610-539-6700 

www.kinetixsportsclub.com 


EmotionallyFIT 

Don’t Forget to Care 

By Julie Donley, RN 

Success Expert & Author of Does Change Have to Be So H.A.R.D. 

Care and compassion are essential ingredients in the nursing profession, 

as well as many other caring professions. Without compassion, 

you might as well come up with another name for nurse 

because without care it’s not nursing. But it’s not just nursing that 

requires compassion, or caring professions for that matter. 

Everyone you interact with over the course of your day has the 

right to some level of respect. Oftentimes, people are so focused 

on their own agenda that they forget they are dealing with other 

human beings with their own agenda and priorities. 

There is a consequence when compassion is missing, so don’t forget 

to care. 

You Make an Impact 

When you are angry, irritable or unhappy, and you allow your 

emotions to drive your behavior, there is an impact: 

1) Your emotions are a distraction. They can cause you to 

make mistakes as you are so self-absorbed that you have difficulty 

focusing your attention on your clients. You neglect to 

empathize because you do not have the mental bandwidth and 

may not provide the necessary compassion or respect required. 

The conscious mind can only focus on one thing at a time. If you 

are emotional, then you are not able to think clearly. “When your 

emotions take over, your mind gets left behind.” 

2) Your relationships may suffer from outbursts or negative 

emotional energy. People can sense your emotional state, so even 

if you have very little interaction, there is still an impact to the 

other person and it feels uncomfortable. When you are so upset 

that you cannot focus, or you are too busy thinking about all you 

have to accomplish, you miss out on those moments you could 

share in a meaningful experience. How you spend the time with 

clients and coworkers make for memorable experiences. If you 

forget to care, the person will remember how you made them feel 

and that it felt badly. 

3) Negative emotions are stressful and drain your energy. You 

leave work at the end of the day exhausted. Your mind has been 

working overtime on maintaining the negative thoughts. It takes a 

lot of energy to remain angry! It is not a natural state; something 

has to trigger it and then you must tend it to maintain it over time. 

It’s a lot of work. 

Every human being has an innate need to feel valued. Respect 

means to value. In order to see the value in others, you must treat 

them with respect. When people do not feel valued or respected, 

it can cause anger and depression. It can increase feelings of loneliness 

and despair and can contribute negatively to them. 



Empower Yourself with These Four Strategies 

1) Manage your emotions and your mood. They belong to 

you. Decide what kind of presentation you want to make to the 

world and the kind of experience you want to enjoy as you greet 

people along your journey. Choose to be your best. 

2) Focus on what you CAN do and what you can control. 

Let go of what you cannot control. This is a huge relief! Much 

stress is harbored by focusing attention on trying to control things 

you cannot control. You can only control you – your thoughts, 

your emotions and your behavior. 

3) Trade each moment for something of value. By staying 

present in the moment, you focus on what is right in front of you, 

rather than holding onto anger over the past, about what you 

don’t have, or frustration about the future and all you have yet to 

do. Be here now. 

4) Let go of expectations. There can be a huge disconnect 

between the kind of work you want to deliver and the kind of 

work you can deliver, given the current situation. You can only do 

the best you can do, and on some days, you just get by. But when 

you do your best and you are respectful, when you care about 

others - even when you are busy - they will respect you and 

appreciate what you give them. People understand. 

People are not as forgiving when you are mean. It is disrespectful 

to treat another human as a problem or annoyance. There is no 

excuse for treating another human being disrespectfully. 

When you disrespect others, you disrespect YOU. When you forget 

to care, you are also not caring for yourself. 

Care about yourself. Be the best you can be – just for today – it’s 

all you have anyway. Do the best you can do. Make someone feel 

good, pay attention to what your client or coworker might need. 

Don’t ignore them because you cannot give them what you (or 

they) want. Give them what you can and they will be forever 

grateful. 

Julie Donley, MBA, BSN, RN knows firsthand what it means to conquer adversity. Having overcome 

addiction, a grave illness, divorce, single parenthood, obesity, indebtedness and being laidoffthreetimes,Juliebringsawealthofexperiencetoherwork.Tired 

oflifebeingSOhard,she 

wentinsearchofaneasierway.Whatshefoundwasquiteintriguing:“Hardoreasy,it’showyou 

thinkaboutit!”Juliehasworkedinpsychiatricnursingsince1993andfoundedhercompany, 

NurturingYourSuccess,toempoweryoutoachieveyourgoalsand workthroughchangebyeducating,inspiringand 

motivatingyoutosucceed.Sheistheauthorofseveralbooksincluding 

DoesChangeHavetoBeSoH.A.R.D.and TheJourneyCalled YOU:ARoadmaptoSelf- 

Discoveryand Acceptanceand isnamed oneofthetop100thoughtleadersinpersonaldevelopment. 

For resources andto learn more, visit www.NurturingYourSuccess.com. Contact Julie at 

Julie@NurturingYourSuccess.comtohaveherspeakatyournextmeetingorconference.

LT International Beauty School 

Hands On Training For A Better Future 

2 E Woodland Ave 

Springfield, PA 19064 

610-544-0120 

Fax 610-544-1563 

Women Love 

This Workout! 

Boxing or Fitness 

Training 

Non-Competitive 

519 Baltimore Pike 

Chadds Ford, PA 19317 

610-388-1546 

Boxing Lessons 

Marple Sports Arena 

611 Parkway, Broomall, PA 19008 

Broomall Industrial Center 

Most Qualified Trainer on the 

East Coast! 

Marty Feldman 

(Pennsylvania Boxing Hall of Fame) 

Boxingis the BEST form of 

Self-Defense for Men • Women • Children 

We have courses for all levels 

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Trainer of 7 Professional World Boxing 

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FOR LESSONS CALL 610-690-0997 

FOR MORE INFORMATION PLEASE CALL 

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830 N. Broad Street 

Philadelphia, PA 

COSMETOLOGY 

CLASSES BEGIN 

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We teach Hair Relaxer, 

Sew in Weave, Glue in Weave, 

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Make-up Application, Pedicure, 

Eyelashes, Manicure, Acrylic Nails. 

Classes are in English Language 

CLINIC SERVICES TO SERVE 

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All works done by the students only are 

under the supervision of a licensed instructor; 

charges for the services are based on the 

reasonable cost of the materials. 

Financial Aid Available for Those Who Qualify 

Job Placement Assistance Available 

215-229-0390 

2520-22 N. Broad Street 


July/August I 215-396-0268 I www.phillyfit.com PhillyFIT I 29

PhysicallyFIT 

TheBIG Red 

A Silly Toy Becomes A Valuable Training Device 

By Charles Peeples 

You’ve seen it: that big red button ubiquitous at the Staples 

stores. You squeeze it, and it croaks, “That was easy!” You giggle 

and squeeze it again and again, til someone takes it away 

from you. What’s not so easy is guessing what Staples actually 

expected people to do with these things once the novelty wore 

off. Ostensibly millions of them were produced before that 

occurred to anyone, which accounts for their continued availability. 

Supposedly, proceeds from their sales go to charity. I 

own half a dozen, and I’m not especially eleemosynary-minded. 

But as a trainer I found a practical use for them, and for that, 

they’re perfect. 

Years ago I used to run an annual competitive event for girl athletes 

called the TEAM VALKYRIES FITNESS CHALLENGE. 

One of the events was pushups, which, even with cash prizes of 

hundreds of dollars, instantly guaranteed a minimal turnout (I 

don’t even want to go there – I’ll address it in a future article.) 

When you’re judging pushups performed by non-devotees you 

see a lot of variations where bobbing heads and butts strive 

frantically to distract from the absence of legitimate (shoulder 

and elbow) movement. Arguments ensue. The EASY Button, 

placed on the floor below the sternum, solves all that; you either 

hit it or you don’t. And when you do, that croaking voice kindly 

reminds you how easy it was. If you need to adjust the height 

for anatomical or ability differences, you can put a hockey 

puck, paperback or your Egg McMuffin under the button. Know 

some stud who claims he can knock out umpty-ump legit 

pushups C’mon, you owe it to him! 

Of course the Button can be used to enforce full range of 

motion in many exercises – you’re limited only by your imagination. 

You can even tape/Velcro it to a vertical or overhead surface, 

to a machine surface, or simply have someone hold it 

where necessary. 

Full range of motion (ROM) is more important when working 

with athletes than with most personal training clients. With the 

latter the focus is more on improving appearance than performance, 

mainly incorporating bodybuilding-style regimens (yep, 

despite what you may hear from the functional fanatics, bodybuilding 

produces the most visible results) which don’t require 

full ROM. Athletes, on the other hand, are after explosive 

power and quickness, and the Stretch-Shorten Cycle principle, 

which is the basis of plyometrics, does require it. 



One of the most difficult movements to train for full ROM is 

the squat. While working with WC Eagles Field Hockey players 

at The Training Center near Pottstown, I found that the girls had 

no reluctance to pump out reps with increasing weight, but did 

have an apparent inability (or disinclination) to reach full or 

even parallel (femurs parallel to floor) depth, even when the 

weight was greatly reduced. Enter the Button: placed on a small 

inverted plastic bucket, it offered more than a simple enforcement 

mechanism – it offered a target. Psychologically, it 

changed the focus: it seems almost counterintuitive to be forcing 

yourself downward when you’ve got gravity (yourself and a 

barbell) already doing that, but such is the case with a target, 

and the girls affirmed it. Once they got used to the idea, they 

were hitting the button for reps easily with whatever weight I 

gave them. 

No, I don’t have any deals with Staples, and for that matter you 

can also use a dollar-store touch light to do the same thing (or 

spend three times as much and get a push up counter). I just like 

the low-cost simplicity and making use of an otherwise useless 

gimmick. And I especially like that croaking taunt after each 

rep. Not sure if the girls do, so I put a soft pad under it for some 

dumbbell/barbell exercises because I could just see it: “Aah 

shaddup!” CRUNCH! “Oops, sorry, Mr. Peeples!” 

In the accompanying pics, WC Eagles Laura and Julia Donald 

exhibit admirable restraint from such vindictiveness as they 

pump it out in the weight room at The Training Center 

(www.thetrainingcenterpa.com ) 

Charles Peeples, LMT, CSCS, NSCA-CPT, NCTMB, whose articles 

have appeared in numerous fitness and bodybuilding magazines, 

is a well-known proponent for girls’ and women’s physical 

advancement (www.teamvalkyries.org). In addition to being a 

Nationally-Certified Personal Trainer, he is a Licensed and 

Nationally-Certified Massage Therapist 

(www.chesterspringsmassage.com). Contact him at 

Charles@PhillyFitMagazine.com 

We mean ANY Garment! 

• Skirts 

• Pants 

• Coats 

• Dresses 

• Sport Coats 

• Blouses 

• Shirts 

• Sweaters 

• Jumpsuits 

• Jackets 

• Vests 

• Ties 

*ExcludesLeather and Suede 

OPEN MON-SAT 7AM-7PM 

Cutler Plaza - 166 Baltimore Pk. - Springfield 

(1/2 mile west of Burlington Coat Factory) 

Across from Block Jewelers 

(1.5 miles east of Springfield Mall) 

610-328-7001 

RAMAN THE TAILOR 

ALTERATIONS & REPAIRS 


PhysicallyFIT 

Merry Fitness 

and A Nutrition New Year! 

By Kim Garrison 

It’s here. That right, the official holiday season is just around 

the corner. For almost five straight months during the winter 

season there’s non stop celebrating starting with Halloween, 

followed by Thanksgiving, Christmas, Hanukah, Kwanzaa, New 

Years, and then Valentine’s Day. 

While all that celebrating is loads of fun, it often times comes 

with a heavy price, in the way of unwanted gifts - EXTRA 

POUNDS! 

That’s why, this year, I’m offering a holiday season preemptive 

strike. That’s right, get those New Years Resolution’s out of the 

closet right now, along with your skinny jeans, that little black 

dress, and the itsy bitsy bikini - anything to keep you motivated 

and focussed on your goal...you know, avoiding those unwanted 

gifts. 

To make easier, here are six tips to help you stay focussed and 

hit the ground running come January 1, 2012. 

vigorous running. And, we haven’t even had a slice of pumpkin 

pie yet. Yikes!!!!! 

Write it Down. Most people hate keeping a food journal 

because it well....eh, makes you have to be well...accountable. 

No one wants to admit that they consumed an entire sweet potato 

pie, even if it’s just a note you wrote to yourself. Facing the 

truth can be the toughest opponent of them all. But, if you keep 

a food journal, I guarantee, you will eat healthier and less. So, 

just go out and buy a pocket food journal and write down everything 

you eat. You’ll be surprised at how well you can manage 

yourself; you’ll likely shed a few pounds too. 

Work it Out. In or out of the gym, it doesn’t matter. Just do it. 

Make getting exercise a priority on most days of the week, even 

if you only have 30 minutes. Be sure to mix it up with strength, 

cardiovascular, balance, and flexibility exercises. The gym, the 

park, your living room, your bedroom, it’s not the location that 

matters. Fitness is cumulative and it all adds up. 

Lick those Bad Habits - Lick your old bad eating habits right 

now. Don’t fool yourself. Don’t think miniature candy won’t 

hurt. Miniature candy is small in stature, but oh does it pack a 

wallop of calories. The average calories in the “fun size” snickers, 

health bar, or butter finger is about 80 calories. I could put 

away about 3 fun sizes in about three minutes. That’s close to 

300 calories, or to put it another way, about an 45 minutes of 



Small Steps = Big Success. Rome wasn’t built in a day, and 

neither were you. Whether your goal is to put on 5 to 10 

pounds of muscle or to shed 5 or 50 pounds of fat - take your 

time. Don’t expect to lose 50 pounds in five weeks. You will 

surely lose that battle and only end up frustrated and tired. 

What you want to do is take small manageable steps, like com-

HOLIDAY GUIDE 

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610-892-2740 



HOLIDAY GUIDE 

mit to walking daily for thirty minutes or more, weight train 

two to three times a week, meditate, do yoga a couple a times a 

week, and lose one to two pounds a week if weight loss is a 

goal. If you start now, you could begin the new year 15 to 20 

pounds lighter, imagine that. 

Embrace the Scale. If you don’t own a body weight scale 

then get one today. You don’t have to invest in one of the hightech 

expensive ones. A regular twenty-five dollar scale will do 

just fine. Every morning when you get up jump on that scale 

before you step foot in the shower. That way, you’ll see if you 

are trending upward, staying the same, or shedding a few 

pounds. While the scale is just one measurement of your 

health, it’s a good one. Weighing in daily, you’ll see just how 

quickly those little “fun size” snacks add up. Also, keep in 

mind, that one day of cheating sets you back about three days. 

In other words, it will take you about three days of clean eating 

to get back to where you were before the indulgence. 

Therefore, a three day weekend of over indulging will set you 

back about nine. Now, how do you like them apples 

Celebrate Relationships. Instead of putting so much energy 

into the food, let’s make this holiday season more about celebrating 

our relationships. Let’s create environments with family, 

friends, foods, and activities that support a healthy lifestyle. 

Offer more vegetables and fruits at the celebratory table. 

Provide more water and less high calorie beverages and lay low 

on the alcohol, too. 

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Start Today. Starting today, try these six tips on for size. I 

promise, you’ll thank me later when you put on that little red 

dress this New Year 2012. 

Kimberly Garrison is one of the nation's most sought-after fitness, health, 

and wellness experts. She has over 20 years expertise in the fitness, health 

andwellnessindustryandistheownerofOneonOneUltimateFitness,LLC 

andtheFitnessandWellnessDirectorforFactsFitness.SheisaCertified 

PersonalTrainer,ahealthandwellnesscolumnist,andaspokesmodelfor 

national brands. Kimberlyisthelegendaryfitnesscolumnistforthe 

Philadelphia Daily News, she hosted the “Girlfriends’ Locker Room” web site, 

andhostedthePhillyFitness&Healthpodcast.ShecanbeseenregularlyonNBC's10!Show, 

Fox 29, CN8's Your Morning, CBS 3 News, 48 Update, WYBE’s Shades of Opinion. Her articles 

have also appeared in Philadelphia Metro Newspaper, Global Fit Magazine, Club Life Magazine, 

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YouthfullyFIT 

Does Your Child Have This Major Skill 

By Solomon Brenner 

It isn’t easy to stand up in front of a crowd and take the lead, 

but at some point we are all called on to do just that. Whether it 

is a presentation for school or a class project, you want your 

child to feel comfortable standing in front of his peers. This 

confidence is not only important for school, but also for success 

in his career as an adult. 

A great way toteach leadership is tolet your child take the lead 

once in a while. Let him teach you something. It could be as 

simple as asking him to show or tell you how to make a peanut 

butter and jelly sandwich. Antoinette Hinkle’s son, Ryan, likes 

to bring the leadership skills he learns in karate class home to 

teach his family. 

“He loves to show everyone how strong he is and his karate 

kicks,” Antoinette said. “He even loves to tell people when they 

are doing it wrong.” 

Giving them a leadership role somewhere they are already comfortable 

will make it easier for them to take the lead in a more 

challenging situation. As they get older they can take the lead 

on more complicated tasks. With so much practice as a leader, 

your child will grow naturally into a confident individual. 

A big part of being a leader is having confidence, which is why 

giving them a leadership role at home is a great first step. To 

help them branch out get them involved in a group activity 

where they can make friends and feel comfortable. This will 

make your child more confident and therefore give him more of 

the tools he needs to be a leader. 

By trying different sports and activities to see what he likes 

best, your child could discover his passion. We all know how 

much easier it is be enthusiastic about something we enjoy. This 

translates into leadership for your child. When he finds something 

he loves to do, he will want to take on a more active role 

and be a leader. 

Don’t forget that your children watch every move you make. If 

you are going to preach the values of being a leader, even when 

that means doing the hard thing because it’s the right thing to 

do, you’re going to have to live those values yourself. 

Otherwise, the lectures go in one ear and out the other. Using 

your own behavior as an example is a great way to show your 

child little ways you can be a leader every day. 

Being a leader has greater benefits than being team captain or 

club president. If your child is a leader, he thinks for himself. A 

leader doesn’t do something just because all the other kids are 

doing it. This means he is less likely tosubmit topeer pressure 

or fall in with the wrong kind of group and more likely to stand 

up for himself and others. 

Leadership isn’t easy. There are always going to be obstacles 

and setbacks. It’s how your child deals with these obstacles that 

separate the leaders from the followers. The key is to have a 

positive attitude. For others to believe in and follow him, your 

child must first believe in himself. He has tohave an “I can” 

attitude that keeps him moving forward no matter what life 

throws at him. 

When your child is scared to stand in front of a crowd because 

he doesn’t want to make a mistake, remind him about the power 

of a positive attitude. If he goes in believing he will be a great 

leader, he has already won half the battle. 

Contributed by Solomon Brenner, Master Instructor of Action Karate and 

AuthorofBlackBelt Parenting,"TheRaisingofYourChildforSuccess." 



INSIDE THE 12TH PHILLYFIT BASH/EXPO EVENT 

The 6th PhillyFIT 

Sunday, November 6th • 11-3pm 

VENDORS 

WELCOME 

For a nominal $325, come 

showcase your products and 

services to the workout-nuts that 

attend our events! Call to 

reserve your booth now. 

215-396-0268 

20 DIFFERENT 8 MINUTE WORKOUTS! 

PhillyFIT’s day of working out and more! 

The participants decide "Who Teaches Philly's Hottest Workout" 

INSIDE THE 12th PhillyFIT BASH/Expo event! 

Philadelphia Sports Club • One Highpoint Drive • Chalfont, PA 18914 

Cost is $10.00 per person. FREE ENTRY into the Bash event (a savings of $5.00) with purchase of 

workout-a-thon! Includes free powerade, fresh fruit and health bars. You can pre-register online 

at phillyfit.com - NO WAITING IN LINE AT THE DOOR! 

NAME:_________________________________________________________________ 

STREET ADDRESS:______________________________________________________ 

CITY, STATE, ZIP:________________________________________________________ 

PHONE:__________________ E-MAIL:______________________________________ 

$10.00 per person. 

CREDIT CARD #_________________________________________ EXP. DATE______ 

CVS code (3 digit on the back, or 4 digit on the front if it's an AMEX) _________ 

or CHECK # _________________ & mail to PhillyFIT Magazine, 

868 Central Ave., Southampton, PA 18966 

FAX REGISTRATION FORMTO 215-396-0288 

20 different local fitness gurus, from all over the region 

showcasing many diverse workouts - each workout is 8 minutes 

long. Come, join in and do as many workouts as you can, OR 

DO THEMALL AND BURN HUNDREDS OF CALORIES! 

Vote on the HOTTEST workout! 

Types of workouts to include: * high energy * low-impact 

* yoga * stretching * breathing * bootcamp style 

* dance workouts * core 

BRING YOUR YOGA MAT & WATER BOTTLES! 



MEET THE INSTRUCTORS FOR THE 6TH PHILLYFIT WORKOUT-A-THON 

Sunday, Nov. 6th, inside the PhillyFIT BASH! • 11-3pm • PSC, One Highpoint Drive, Chalfont, PA. Cost $10 per person 

Extreme Fitness Martin McLoughlin 

Martin McLoughlin, the owner of Extreme Fitness Personal Training, Inc. has 

been changing physiques and lives for 15 years. An ISSA certified fitness trainer 

with certifications in Sports Nutrition, Fitness Nutrition, Strength & Conditioning, 

Fitness Therapy, TRX Suspension Training, Yoga, Boot Camp and Post- 

Rehabilitation Training, Marty and his Extreme Team operate a personal training 

facility like no other. He has put his own spin on group fitness with "Extreme Fit", a 

synthesis of boot camp, mixed martial arts, yoga, pilates, old-school weight lifting 

and strong man training that challenges the mind, body, and spirit while burning 

massive calories and increasing strength in a functional way. It is a class for all 

ages and fitness levels. Watch Marty and his clients in action on Facebook at 

www.facebook.com/ExtremeFitnessTraining and on You Tube at Thehealer714. For 

more information please visit: www.extremefitnesspa.com 

Punjabi Bhangra and Flamenco Dance Lisa Mele 

Lisa Mele is a Certified Group Exercise Instructor and Personal Trainer 

(AAA/I and AFFA Member). Lisa won the 2011 "Easiest to Follow" Instructor 

Award at the 5th PhillyFITWorkout-a-thon! She teaches a variety of Group 

Exercise Classes including Zumba (her favorite) for Bally's Total Fitness, 

Future Fitness Powered by AFC and Club Metro (USA) Marlton. Lisa was a 

former Professional Cheerleader for the USFL Philadelphia Stars and will 

be seen in the documentary movie "The Team that Time has Forgot". Lisa is 

also working on developing a "Beginner's Guide to a Total Body Workout" 

DVD that will hopefully be out before the end of this year. 

ZUMBA Carol Nieto 

Carol Nieto has been in the fitness industry for over 20 years and specializes in 

Group Fitness. She is certified thru AFAA, AAAI, Silver-Sneakers, FlirtyGirl, CPR 

and First Aide. Carol is licensed to teach Zumba, Zumba GOLD, Zumbatomic 

and Zumba Toning. She has taught Zumba Chair to the Visually Impaired of 

Bucks County and presently teaches Assisted Living/Alzheimer’s patients where 

the average age of her students happen to be 95! She also runs independent 

Zumba classes for kids (8-12) and adults. Carol was a Zumba Gold Presenter at 

2010 PhillyFit Expo and received an award for BEST WORKOUT FOR SEN- 

IORS. If you would like more information on Carol, please visit: 

http://www.zumba.com/en-US/profiles/24734/carol-nieto.You may also find her on 

Facebook at: https://www.facebook.com/#!/pages/Zumba-at-Dance- 

Elite/308033512888 

Philly Zumba Dara Patrusky 

Dara Patrusky is best known for her high energy shake it till you break it 

style. Dara has been dancing most of her life starting in ballet then 

moving on to hip hop and jazz. She found Zumba in 2001 but never got certified 

until a fitness friend talked her into it two and a half years ago. It has 

been an amazing journey and she has not looked back since. Dara gave up 

her full-time position as an Advertising Sales Executive to bring Zumba joy 

into peoples' lives. She enjoys meeting all sorts of new people and helping 

them change their lives with Zumba. Nothing pleases her more then to see 

the magical energy that happens in her Zumba classes and the happy smiles 

on everyone's faces. Dara is part of Team Spice Zumba and she recently 

formed her own Zumba Team from B & R Fitness. They have appeared at 

PhillyFIT and Parx and other local venues. 

ZUMBA Double Trouble 

Crystal is frequently featured on QVC as a testimonial 

for ZUMBA ® Fitness for her 100lb weight loss. 

Courtney is a self-proclaimed gym rat who is constantly 

in the gym and has tried everything and still struggled 

to lose weight. With ZUMBA ® Fitness, she has 

been able to lose 50lbs. so far. Together they are 

known as Double Trouble! For more information on 

Double Trouble, please visit: 

http://www.zumbawithdoubletrouble.com/About-Us.html 

ABS LAB Robert Jones 

Robert Jones is the owner of Riley F.A.S.T., an in-home fitness and sports 

training company. He is an AFAA group fitness instructor, SCW Fitness Boot 

Camp Instructor, and Fitour Personal Trainer. Robert holds a BS degree in 

Exercise Science from Immaculata University and now teaches a health and 

fitness program there. Robert instructs at the Fairmount Athletic Club, Audubon 

YMCA, and Versafit where he teaches everything from boot camp to pilates. 

For more information on Robert, please visit: WWW.RILEYFAST.COM. 

Workout-A-Thon Instructor Ian Savitz 

Ian Savitz holds a Bachelor of Science in Exercise Science from Ursinus 

College, and a Master's of Science in Sport and Athletic Administration from 

West Chester University. Employed by FACTS Fitness for over 10 years, Ian has 

transitioned from personal trainer to Vice President of Operations, overseeing 

several corporate and commercial health clubs. Ian's professional accomplishments 

include appearances in various publications, several speaking engagements, 

and awards for innovations in fitness programming. Ian also serves as an 

adjunct instructor for the Penn State University kinesiology department. 

Piloxing Missy Milewski 

Missy Milewski graduated from West Chester University with a Musical Theater 

degree and has been dancing since she was in grade school. She loves how 

Piloxing combines Pilates (Sleek), Dance (Sexy) and Boxing (Powerful)! She is 

the co-owner of Voltage, which is a club that offers Zumba, Piloxing, Turbo Kick, 

Stride, Power Yoga and much more! For more information on Missy, please visit: 

www.voltagefitclub.com 

SPORTS TRAINING Joe Pepe 

Want to become better at the sport you play Maybe you just want to become 

built like your favorite athlete No matter your goal Joe Pepe, NCSF certified personal 

trainer, will help you reach it. You will work at a high intensity, while working 

every muscle in your body! You will become stronger, faster, and more agile! You 

will also strip away the extra weight that is holding you back from doing what you 

dream! Come ready to train like a professional athlete! 

For more information on Joe, please visit: 

http://www.fitnessworksphiladelphia.com/index.html, 

http://www.sportingclubbellevue.com/ and 

http://www.facebook.com/pages/Sporting-Club-At-The- 

Bellevue/115900275096918#!/phillyfitness 

DDIP Partner PT Dr. Drill Instructor Program 

Dr. Aaron Oberst is the innovator and developer of the Dr. Drill Instructor 

Program (DDIP), an eight-week lifestyle change and health mentoring regimen. 

A Marine grunt turned Doctor of Chiropractic; "Dr. Drill" puts his combined 

knowledge and experience together in this revolutionary program for 

physical and mental well being. The mission of DDIP is to discipline, motivate, 

educate and exercise the public to an optimal state of health. Dr. Drill specializes 

in early morning physical training for all fitness levels. "What You Put in, 

You Will Get Out!" For more information on Dr. Oberst, please visit: 

http://www.drdrillinstructor.com/doctorAronOberst.html 

KICK BOXING Ryan Gillespie 

Ryan Gillespie is the Branch Director for the LaCrest Health Center of the 

NorthPenn YMCA in Lansdale. He has his Masters Degree in Exercise 

Science from Slippery Rock University, Certified Group Fitness Instructor 

and Weight Training Instructor through AFAA and Group Cycling Instructor 

through Reebok. He has been in the fitness industry for over 20 years, 

instructing Kick Boxing classes for over 12 years and Body Combat 

Classes for 2 years. When Ryan is not working he enjoys spending time 

with his wife and three children and also playing soccer. Ryan is a former 

member of the US National Beach Soccer team. 

Sultry Under the Stars - Belly Fit Zen Aura 

Zen Aura is an Award-winning professional dancer, dance fitness instructor & 

elite athlete. Featured on Comcast Cable Network’s “Meet the Coach” & 

World TV, this 6X All-American & National Champion in Track & Field and 

East Coast Fantasy Fusion Belly Dance Champion fuses her athletic experience 

and artistic expression to create a unique blend of aerobic exercise and 

world dance for an exotic and dynamic workout. Zen provides an empowering 

experience for students and a challenge to even the most seasoned fitness 

enthusiast, from the inside out! 

For more information on Zen, please visit: www.Zen-Aura.com 

BOXING Phil Chebook 

Phil Chebook has background in boxing dating back to 1980, where he 

began working out in gyms with boxing trainers and then continued to hone 

his skills on his own. He has been a devout member of Lacrest Health 

Center and North Penn YMCA for over twenty years. Along with boxing, 

Phil is also an avid runner and has organized many races. Last year, he 

decided to work with a professional boxer in order to prepare for his first 

class as an instructor. Phil has been teaching basic boxing since February 

2011 and admits he is definitely living the dream! 

Zone to Be Toned Tracy Hess 

Tracy Hess is known as the Top Premier Fitness Guru "aka" The Diva of 

Fitness. She was an Eagles Cheerleader and award winning NPC National 

Ranked Competitor, plus instructor of the Bodysizzle Workout Video Series. 

Tracy is certified via ACE, AAAl, AFTA and LA Fitness Group Fitness. During 

the PhillyFIT Workout-A-Thon, she is going to lead you through her latest masterpiece 

"Zone to be Toned," which incorporates targeted weight training with a 

slice of High Energy Funk-adelick Dance combinations. With over 30 years of 

experience in the fitness industry, Tracy’s motivation, energy and pure drive 

inspires others and is what keeps her fitness vision alive and kicking! For more 

information on Tracy, please visit: http://www.zoned2btoned.com/ 

GLEEKERCISE Deborah Hirsch 

Deborah Hirsch, a self-proclaimed dance addict, founded Philly Dance 

Fitness in early 2010 to promote her favorite activity as an exhilarating, 

accessible form of exercise. Staffed by a network of top-notch instructors, 

Philly Dance Fitness offers everything from Zumba to PiYo to Frisky Fridays, a 

ladies-only striptease aerobics party. Outside of running weekly group classes, 

Deborah collaborates with other choreographers to come up with creative 

workshops that tap into pop culture, from the annual “King of Pop Hip-Hop” to 

a Lady Gaga-themed workshop that debuts this November. Get a taste of 

“Gleekercise” at the PhillyFIT Bash, a seasonal workshop that celebrates the 

hit television show “Glee” by pairing heart-pumping dance moves with the 

casts’ most infectious songs. All Philly Dance Fitness classes are specifically 

designed to feel like dance parties (at least, sweaty, gym-clothes parties) and 

accommodate any level of dance experience. Deborah also organizes a number 

of free community events every year, including a citywide Philadelphia 

Dance Day that got more than 300 people out grooving this past July. In addition 

to certifications in group fitness, Zumba, Urban Striptease, step aerobics, 

circuit training and target kickboxing, Deborah teaches wedding ballroom 

dance lessons, cardio belly dance, aqua dance, hip-hop, sculpt, core conditioning 

and boot camp. She’s been featured by the Philadelphia Inquirer, 

Metro Philly, Philadelphia Magazine, the South Philly Review and a variety of 

local television stations. Find out more at www.phillydancefitness.com. Work 

it, shake it, move it, DANCE! 


Red Hot Dance Fitness Christine Gallagher 

Christine Gallagher is a dancer, choreographer, certified group fitness instructor 

and creator ofRed Hot Dance Fitness . Formally trained in Philadelphia & NYC, 

Christine danced competitively with the nationally ranked NCAA Temple University 

Diamond Gems and began teaching group exercise while an undergrad. With 20 

years in the dance and fitness industry, Christine combined her passion and expertise 

to design a dance based fitness workout that was easy to follow yet challenging 

enough for even the most experienced dancer all while providing a vigorous cardiovascular 

workout. Winner of 2 celebrity judge awards at the July 2011 

PhillyFitWorkout-athon, Sexiest Workout & Judges Top Pick, Red Hot Dance Fitness 

offers teacher trainings as well as ongoing choreography for instructors. For more 

information, please visit: www.RedHotDanceFitness.com 

MOTIVATION SPECIALIST Mariah Membrino 

Marriah Membrino is an ACE Certified Personal Trainer with an SCW Outdoor Boot 

Camp Instructor Certification. Marriah uses motivational tactics to help her clients 

achieve their own personal goals. She is the originator of her own personal training 

service and website: phillyfitnessguru.org. From this platform she offers group fitness 

in the form of an outdoor boot camp based in East Fairmount Park, 

Philadelphia (now expanding to the Mainline and West Chester areas), and one-onone 

training either in-home or at most local gyms. Marriah’s clients receive fitness 

training as well as life style counseling to create the optimal personalized fitness 

program. She is an exemplary pupil of nutrition and wellness and is currently working 

on her RD (Registered Dietitian license). By relating to her clients’ struggles with 

her own, she provides a unique insight into the otherwise exclusive world of aggressive 

body transformation. Marriah is also a wife and mother and has been an athlete 

in dance and gymnastics most of her life. She herself has struggled through injuries, 

but is addicted to staying fit and inspiring others to follow in the path of an allaround 

healthy lifestyle. 

RANGER TRAINING Sgt. Nate 

Sgt. Nate Griffin is the founder of Professional Touch Fitness Training Studio 

and the creator of theRanger Training Workout System. During the PhillyFIT 

Workout-A-Thon, he is going to change things up a bit with a dance aerobic routine 

celebrating the music of Michael Jackson and The Jacksons. Join him as he 

brings to life to songs such as "I want you back", "ABC", "The love you save", 

and "Shake your body down.” For more information on Sgt. Nate Griffin, please 

visit: www.sgtnate.com 

TAE BO Asa Cansler 

Asa Cansler is a Nutritionist and Health and Fitness Instructor Certified by the 

American College of Sports Medicine. Asa also holds a degree in Health and 

Exercise Science and is Certified by 8 time World Champion Billy Blanks to 

teach his Tae Bo ® Fitness classes. Alongside her New Jersey assembled Tae 

Bo ® team, Asa conducts the only Tae Bo ® live classes in the State of New 

Jersey and remains one of only a handful of instructors certified to teach in 

New Jersey. She can be seen in several of Blanks Tae Bo ® videos including 

Acceleration, Dedication, (T3-Total Training Transformation), Tae Bo ® Funk and 

Free Style Funk as well as the Get Amped Philadelphia infomercial. Awarded 

"Most Challenging Instructor" at PHILLY FIT Magazine's 11th Annual Philly Fit 

Bash Workout-a-thon, Asa has been featured by the TODAY show NBC, ABC 

6 Action News HealthCheck, NBC 10 Terry Ruggles on the Road, CBS 3 Talk 

Philly with Pat Ciarrocchi, Burlington County Times, MyCommunity Trend and 

many other media outlets. Asa is the President and founder of H.O.P.E. Fit 

Club United, Inc. (Helping Others through Physical Exercise) A non-profit company 

that sponsors free fitness and nutrition classes to the under privileged. 

For more information, please visit: www.asacansler.com 

TO REGISTER TO PARTICIPATE GO 

TO WWW.PHILLYFIT.COM OR PAY 

AT THE DOOR 

($10.00 PER PERSON) 

FOR MORE INFORMATION 

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Minimizing 

Emergency 

Veterinary 

Visits this 

Holiday Season 

Healthy Pet Section FurryFriendFIT 

5) Raisins. Raisins are fatally toxic to some dogs, even in relatively 

small quantities. It is unknown which dog (or possibly 

which raisin) will have a problem, so it’s recommended to keep 

dogs away fromraisins in general. 

6) Many other foods items such as macadamia nuts, grapes, coffee, 

alcohol, moldy food, and uncooked meats can also cause 

toxicity and disease in dogs and cats, and should be avoided. 

Holiday Plants Dangerous to Pets 

Many of us enjoy the sights and smells of seasonal plants 

around the holidays. However, some of them are mildly to 

moderately toxic to dogs and cats. Minimizing pet exposure or 

eliminating these plants from the home altogether is recommended. 

By Jamie M. Burkitt, DVM 

The holidays are a fun time of year, but the associated celebrations 

often include food, plants, and other items that can be 

dangerous for pets. It’s important to keep these things in mind 

to minimize the likelihood of your pet getting into trouble and 

requiring urgent care. 

Holiday Foods Dangerous to Pets 

All foods in the list below should be kept away frompets altogether. 

It’s best to report any ingestion to a veterinarian immediately. 

1) Mistletoe. The berries and leaves of mistletoe are toxic, and 

can cause gastrointestinal and cardiovascular problems. It is 

safest to avoid mistletoe if you have pets, since problems can be 

quite severe. However, if your pet ingests mistletoe, call a veterinarian 

immediately for advice. 

2) Holly. Holly is mildly toxic, and ingestion can cause irritation 

to the mouth and upper gastrointestinal tract. Most commonly, 

pets that eat holly leaves will show hypersalivation, head 

shaking, pawing at the mouth, poor appetite, and some vomiting. 

These signs may be mild or can be severe in some cases. 

Ingestion of large quantities can cause obstruction of the gastrointestinal 

tract, which is an emergency indicated by moderate 

1) Chocolate. Chocolate is toxic to dogs, and the darker (purer) 

the chocolate, the more potential for toxicity. Therefore, even 

small amounts of baking chocolate, cacao beans, cacao nibs, 

cacao powder in baked or unbaked items, or dark / semisweet 

chocolates can cause severe problems. Mild chocolate toxicity 

leads to vomiting, diarrhea, and some hyperactivity, while 

severe chocolate toxicity can cause heart rhythm abnormalities, 

seizures, collapse and even death. Be sure to keep your furry 

friends away fromthe chocolate treats this season! If Fido does 

accidentally get into treats containing chocolate, call a veterinarian 

for advice. 

2) Xylitol. Xylitol is an artificial sweetener found in many 

sugar-free gums, candies, vitamins, and medications for 

humans. It can also be purchased in bulk as a sugar substitute 

for baking. While xylitol has some known benefits to dental 

health in people, it is highly toxic to dogs and can cause low 

blood sugar and liver failure in dogs. If your pet ingests xylitol, 

immediately take him to a veterinarian for attention, as the side 

effects can be dire. 

3) Onions, garlic, leeks. These and other similar pungent root 

vegetables and their extracts cause anemia and potentially 

bleeding abnormalities in dogs and cats. Cats are particularly 

sensitive to the effects of these vegetables, while dogs are somewhat 

more resistant. In general, pets should not be fed items 

that contain onions, garlic, and similar as seasoning. 

4) Nutmeg. In relatively large quantities (i.e. ¼ tsp. or more), 

nutmeg can cause gastrointestinal upset and hallucinations in 

pets, and so should be avoided. 


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Phone 215.443.PETS • Fax 215.443.7390 

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to significant vomiting. If your pet has access to holly and 

shows these signs, seek a veterinarian’s advice. 

3) Amaryllis. Amaryllis is a showy flower commonly used in 

Christmas-time potted or cut arrangements. It comes in white, 

red, striped, and other floral pattern varieties. Primarily the 

bulb and leaves of amaryllis plants are toxic to dogs and cats; 

the flowers are somewhat less so. Ingestion of plant parts leads 

to poor appetite, vomiting, diarrhea, and hypersalivation. 

Ingestion of large quantities can lead to sedation and seizures. 

If your pet eats amaryllis, call a veterinarian for advice. 

4) Poinsettia. While poinsettias have a reputation for being 

toxic holiday plants, in reality they are only mildly toxic to dogs 

and cats. The sap causes skin irritation, and ingestion of the sap 

can cause oral irritation and possibly vomiting. However, signs 

associated withpoinsettia ingestion are usually quite mild to 

absent. 

5) Rosemary and Other Oily Plants, including Potpourri. 

The oils in these fragrant plants can cause significant irritation 

to the mouth and gastrointestinal tract, and animals should be 

prevented from contact with these items. If your pet ingests 

suchitems, call a veterinarian for advice. 

6) Many other plants such as Christmas cactus, kalanchoe, 

tulips, jade, and many, many other houseplants can be toxic to 

dogs and cats. Lilies of most types are fatally toxic to cats. 

There are open-access lists of toxic and non-toxic plants available 

at www.aspca.org/Pet-care/poison-control. 

Holiday Environs Potentially 

Dangerous to Pets 

Many holiday decorations and other environmental items can be 

dangerous to dogs and cats in some situations. When decorating 

your home for the holidays, take your pet’s temperament 

and access into account when selecting items and setting things 

up. 

Electrical cord exposure can cause oral burns, seizures, collapse, 

or severe breathing problems. Batteries are dangerous if 

punctured or swallowed. If your pet shows any of the problems 

listed here, or chews or swallows a battery, take her to a veterinarian 

immediately. 

3) Stuffed Toys. Stuffed toys are great distractions for dogs. 

Be sure Fifi’s toys are safe by removing sharp or stringy elements, 

and remember that your dog should always be supervised 

when playing with toys. Dismembering, de-stuffing, or 

eating the innards of stuffed plush toys can cause life-threatening 

gastrointestinal obstruction, which usually causes moderate 

to severe vomiting. 

4) Candles. Be sure that lit candles are kept out of paw and 

tail’s reachat all times! 

Most importantly, use your best judgment when it comes to your 

pet and holiday exposures. If you have questions or concerns 

about a possible exposure, be sure to call your veterinarian 

immediately or a twenty-four hour hospital if your veterinarian’s 

office is closed. Have a veryHappyHolidaySeason! 

Jamie M. Burkitt, DVM, Diplomate ACVECC, Red Bank Veterinary Hospital – 

Cherry Hill 

• Duke University, Bachelor of Science 1992-1995 

• University of California at Davis, Doctor of Veterinary Medicine 1996-2000 

•UniversityofPennsylvania,InternshipinSmallAnimalMedicine& 

Surgery – 2000-2001 

•LecturerinEmergency&CriticalCare,UniversityofCaliforniaatDavis– 

2001-2002 and 2005-2007 

• University of California at Davis, Residency in Emergency & Critical Care – 2002-2005 

• Assistant Professor, University of California at Davis, Department of Surgical & Radiological 

Sciences, School of Veterinary Medicine – 2007-2008 

• Private Veterinary Consultant – 2009-2011 

•JoinedRBVHTintonFallsandRBVHCherryHill–2011 

1) Christmas Tree. Fortunately, the natural evergreens generally 

used as Christmas trees are non-toxic or only slightly toxic to 

dogs and cats when ingested. However, tree needles can sometimes 

cause direct mechanical irritation to the mouth, esophagus, 

and stomach, and can thus cause vomiting or (rarely) puncture. 

Consider any chemicals added to the tree’s water supply – 

many animals like to drink from the Christmas tree water. 

Chemicals added to the water or sprayed on the tree as flame 

retardant can cause toxicity. Households with pets should not 

use tinsel or stringy garlands that could be chewed and swallowed 

because these items can cause life-threatening gastrointestinal 

obstruction. Tall trees should be anchored so that pets 

cannot pull them over, causing either trauma to themselves or a 

fire hazard. Artificial trees themselves and flocking (artificial 

snow) have not been reported to be toxic, but it’s important to 

remember that large ingestions of anything can cause obstruction 

that could require emergency surgery, and that some artificial 

trees or flocking may be treated with chemicals that have 

potential for toxicity. 

2) Electrical Cords and Batteries. Keep electrical cords out of 

reach to avoid electrocution. Chewing on electrical cords is a 

particular danger in curious, playful puppies and kittens. 


FamilyFIT 

The Foundation 

for a 

Perfect Pooch 

Training, Exercise, and Socialization… 

By Kevin Lehman 

Having had the privilege of interacting with 100’s of dogs in a 

social environment on a regular basis for over 8 years, I am 

convinced there are three areas that are critical to the mental 

and emotional health of all dogs. While the amount of each 

required will vary by dog, depending on breed, age, and temperament, 

neglect in one or more of these areas is almost 

always the underlying cause of canine behavior problems. 

Medical conditions, genetic defects, or neurological illnesses are 

atypical causes. 

Ask yourself if you are meeting your dog’s needs in these three 

key areas: 

Training: By training, I am not referring to whether or not your 

dog knows what “sit” means and will sometimes even do it, I 

mean all the things that you do on a regular basis to build your 

relationship with your dog so that they both trust you to keep 

them safe and respect you enough to reliably pay attention to 

what you ask of them. This relationship is established through 

your interactions with them and especially through the enforcement 

of rules and boundaries that you establish for them. These 

rules are often composed of both basic commands such 

as sit, stay, come, etc., as well as more subtle boundaries such 

as “Stop Barking!,” “Get off theCouch!,” or “GiveMeThat!” 



The manner and consistency with which you enforce these 

boundaries are key to your dog’s behavior, mental health, and 

overall happiness. Too few boundaries and too many entitlements 

can result in food or possession aggression, or just not 

doing what you ask. Being too harsh or inconsistent in enforcing 

rules can cause fear, or aggression, or both depending on the 

dog. Correct training results in a happy, friendly, 

obedient dog. 

Exercise: Exercise is just as important for dogs as it is for 

humans. Lack of sufficient exercise (5 minutes outside to pee is 

probably not enough), results in health issues and behavior 

issues such as anxiety. The amount each dog requires is very 

dependent on breed, age, and temperament (often influenced by 

breeding). So while a 10 minute walk twice a day may be fine 

for a 12 year old Bassett, it won’t satisfy your adolescent 

Border Collie. Also consider the type and duration of the exercise. 

A two mile walk on a leash is not equivalent to six hours 

of exercise at day care (not to mention the additional mental 

stimulation of interacting with the other dogs). Adolescent dog 

or active breeds should get more regular high intensity off-leash 

exercises such as throwing a ball, day care, or agility.

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Socialization: Dogs are instinctually social animals. Their 

desire for interaction with people and other dogs is obvious in 

young puppies. To ensure this healthy behavior develops properly 

and continues into adulthood, expose younger dogs as early 

and often as you can to positive interactions with both people 

and dogs. Remember though that these interactions need to be 

controlled so that they are positive. Severe negative interactions 

such as screaming kids, or severe dog bites can cause mental 

trauma for months or years. However, the likelihood of a traumatic 

event occurring lessens as your puppy learns social skills, 

and acclimates to new experiences. 

So do your dog (and yourself) a favor. Train, exercise, and 

socialize as early as you can and throughout your dog’s life in 

proportion to their needs 

KevinLehmanis co-owner/operations manager of Perfect Pooch, 200 King 

Manor Drive, King of Prussia, PA. For more information, call 

610.337.7698 or visit www.thepackleaders.com. 

To advertise your pet 

business in this section call 

PhillyFIT at 215.396.0268 

Sit Back, 

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& Let Me 

Do The 

Walking 

Serving 

Delaware County 

Morning, 

Afternoon, 

Evening & 

Bed Time! 

• Daily Dog Walking 

• Daily 20-30 minute exercise 

and play time 

• Mid-day Mini-Visits 

• Vacation or Overnight Visits 

• Pet Taxi Service to & from 

Vet, Groomer, etc. 

• Water plants 

• Take in Mail& Newspaper 

• Take out Trash/recyclables 

• Alternate lights 

Bonded & Insured 

No Additional Charge for Holidays & Last Minute Calls 

Great Alternative to a Kennel 

Call Nicole for Consultation 610-357-2288 

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YOU KEEP THEM HAPPY, WE’LL KEEP THEM HEALTHY! 

A MAJOR TECHNOLOGICAL BREAKTHROUGH 

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For a Free Color Brochure email, 

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Member ASPCA & Humane Society 

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Buxmont Media offers: 

Websites 

Print Advertising 

Logos 

Direct Mail 

Signage 

eNewsletters 

Post Cards • Brochures 

Flyers and more 

Visit buxmontmedia.com 

or call 267-663-6300 

Of the Brandywine Valley PA. INC. 

An Active Sport for You & Your Dog! 

Beginners Class Starts January 2012 

Applicants Accepted On A First-Come Basis 

Visit www.tbacagility.org or e-mail spaniel37@aol.com 

610-565-7691 


FOR A FREE 

CONSULTATION 

AND 

SPECIAL OFFER, 

CALL TODAY! 



NEXT MONTH in PhillyFIT 

New Year's Guide 

to Fitness Classes 

& Clubs! 

If YOUR business offers any type of 

exercise, you qualify to promote it 

in our upcoming Jan/Feb 2012 

issue, guarenteed to be packed 

with ideas for our readers to make 

2012 the year they get FIT! 

We need you to email us your: 

Business Name, Address, Phone, 

Email, Website, Logo 

What makes your business unique 

andwhat you offer. Let our readers 

know what you can do for them, 

along with any specials! 

Send to 

Jami@phillyfitmagazine.com 

or call 215-396-0268 

for more information 

Best Bikini Laser in Bucks County 

(215) 348-3415 

www.silbermanmd.com 

VictoriaCapozzoli@yahoo.com 

David A. Silberman, M.D., F.A.C.S. 

Advanced Clinical Skin Care 

Microdermabrasion • Dermaplaning • Chemical Peels 

Laser Hair Removal 

Facial Hair Removal • Detailed Full Body 

Brazilian Bikini Laser 

Photorejuvenation 

Rosacea • Dyschromia 

800 W. State St. - Ste. 300 - Doylestown, PA 18901 

Victoria Capozzoli 

Clinical Aesthetician 

• Chairside Whitening System 

• As seen on ABC’s 

“Extreme Makeovers” 

• Call for more information on 

The New Zoom Advanced Power 

Get ZOOMED for the Holidays 

Gift Certificates Available 

www.kingofprussiadental.com 

November/December I 215-396-0268 I 

www.phillyfit.com 


NEW LOUNGE! 

NEW FIT CTR! 

Zumba, Bxoing, Dance, Rqtball,Indoor Track, 2 Pools, 

Personal Training, Cadrio, Yoga, Free Weights, 

Power Lifting, Spin, Kids Fit Ctr, Parties, Group Fitness, 

Basketball, Bokwa and more! 

NEW 41 SPIN BIKES! 

Redeem by 11/15/11. 

2 INDOOR POOLS! 



NOV/DEC 

PHILLYFIT BASH 

& 

WORKOUT-A-THON 

Held inside of the 

Philadelphia Sports Club 

One Highpoint Drive 

Chalfont, PA 18914 

SUNDAY, 

NOVEMBER 6, 2011 

11-3PM 

EVERYTHING HEALTH & FITNESS 

YOU CAN IMAGINE! 

FITNESS CELEBRITIES 

LIVEBAND AND DJ 

WORKOUT DEMOS 

PILATES, TAE BO, KARATE, YOGA, 

CORETRAINING, ZUMBA, TAI CHI, 

BOXING, GYMNASTICS, SPINNING 

& SO MUCH MORE! 

Come try 20 different types of workouts to 

include: 

* HIGH ENERGY * LOW-IMPACT 

* YOGA * STRETCHING 

* BREATHING * BOOTCAMP STYLE 

* DANCEWORKOUTS * CORE 

Come, join in and do as many workouts as 

you can. Each workout is 8 minutes long. 

PLACE YOUR 

CALENDAR LISTING 

BOXED LISTINGS 

FOR ONLY $75 

CALL 215-396-0268 

NOV. 13 

The Lemon Run 5K 

Time: 8:30-11 am 

Place: Memorial Hall, Fairmount Park, 


Contact: Sheryl 

Phone: 610-649-3034 

Email: Sheryl@AlexsLemonade.org 

Web: www.TheLemonRun.com 

NOV. 18-19 

Philadelphia Marathon Health 

& Fitness Expo 

Entry is free and open to the public, and 

includes numerous activities, vendors and 

seminars. 

Times: Noon-9pm Nov. 18; 10am-7pm Nov. 19 

Place: Pennsylvania Convention Center, Hall 

A, 12th & Arch Sts., Philadelphia, PA 

Web: philadelphiamarathon.com 

NOV. 19 

Philadelphia Rothman 8K 

Time: 7 am 

Contact: Melanie Johnson 

Phone: 215-683-2060 

Web: philadelphiamarathon.com 

NOV. 20 

Philadelphia Marathon 

Like all marathons sanctioned by USA Track 

& Field, the Philadelphia Marathon is 26.2 

miles. What sets it apart is that every inch of 

our course is steeped in the history and culture 

of one of America's great cities. 

Philadelphia truly is a city of neighborhoods, 

and runners will experience many of them, 

from the hip to the historic. Run past the hip 

shops and boutiques in University City and 

Manayunk. Experience our Revolutionary heritage 

at Independence Hall, the Betsy Ross 

House and the Liberty Bell. Keep in step 

along the waterfront, showcasing Penns 

calendarof events 

Landing on the banks of the Delaware River 

and the Fairmount Water Works on the 

Schuylkill River, a Greek-inspired masterpiece 

of early-1800s industrial engineering and 

architecture. 

The course is fast, with digital splits provided 

at each mile marker. Fluid stations are set up 

throughout the course as are spectator overlooks. 

And you’d better get ready for the 

crowds. Each year, spectators line the course, 

eager to cheer on runners. Because there is 

nothing we love more in this town than a 

champion. 

Not up for a full marathon The Philadelphia 

Marathon starting at 7am offers a Half 

Marathon just for you. This 13.1-mile event 

kicked off in 2006 to meet the demand of diehard 

runners and amateurs alike looking to 

get their feet wet or who wanted a serious 

challenge, but don't have the time to train for 

a full marathon. 

With the addition of the Half Marathon, it ’s 

even easier to get involved in the Philadelphia 

Marathon weekend! With more events than 

ever before, you can be sure to find something 

to suit your experience level and satisfy 

your competitive spirit. 

Email: philadelphiamarathon@gmail.com 

Phone: 215-683-2122 

DEC. 10 

Jingle Bell Run/Walk for Arthritis in 

Bucks County 

Run or walk a 5-kilometer route with your 

team members and celebrate the season. 

Event includes costume showcase, kids fun 

run, refreshments, entertainment, vendor 

expo, chip timing, awards ceremony and 

more! 

Certified USATF Course #PA10046WB. 

Time: 10am 

Place: Bucks County Community College, PA 

Contact: Bettina McClure 

Email: bmcclure@arthritis.org 

Web: www.jbrbucks.kintera.org 

Brandywine Valley Ski Association 

A year-round sports and social club dedicated 

to promoting skiing (2-3 trips a year in the 

continental United States and Europe) and 

related activities: biking in summer, sailing 

weekend trip, happy hours twice a month, two 

summer pool parties, a holiday party, concert 

picnics at local wineries and Eagleview, 

camping and more! 

Time: General meetings are held the first 

Wednesday of each month September-May at 

8pm. 

Place: Ruffini's Restaurant, 43 N. Bailey 

Road, Thorndale, PA 

Web: www.brandywinevalleyski.com 

Buck Ridge Ski Club 

Place: Bryn Mawr, PA 

Web: www.buckridgeskiclub.org 

Bucks County Ski Club 

Place: Doylestown, PA 

Web: www.buckscountyskiclub.com 

Central Ski Club 

Place: 76 Kelmar Ave., Frazer, PA 19355 

Phone: 610-644-8898 

Eastern Pennsylvania Ski Council 

Web: www.easternpaskicouncil.org 

Main Line Ski Club 

Ages 21 and over. Upscale ski club featuring 

numerous social activities throughout the 

greater Philadelphia area. Trips to Europe, 

Western and Eastern U.S. Partners with 

Philadelphia Sailing Club. Also does bicycling 

and tennis. 

Time: Meets every second Tuesday of every 

month, September-April. 

Place: Crowne Plaza Hotel at King of Prussia 

Mall, King of Prussia, PA 

Web: www.mainlineskiclub.com 

New Hope Nordics 

A ski club in the Middle Atlantic (Philadelphia 

area) that is 100% dedicated to cross-country 

skiing. 

Place: 2562 Ogden Ave., Bensalem, PA 

19020 

Web: prnt4u.com/nhn1.htm 

Penguin Ski Club 

Time: General meetings held first Tuesday of 

each month (September-April) at 8 pm 

Place: Phoenix Sport Club, 301 W. Bristol 

Road, Feasterville, PA 

Web: penguinskiclub.com 

Tiroler Ski Club 

Place: Philadelphia, PA 

Web: www.tirolerskiclub.com 

Wissahickon Ski Club 

Place: Wago 1 Summer Hill Ct., Lafayette Hill, 

PA 19144 

Web: www.wissahickonskiclub.org 

ONGOING 

South Philly Striders Running Club 

Yo! Get in shape! 

Meets Tuesdays and Thursdays at 6am at 

Geno’s Steaks, Ninth St. & Passyunk Ave., 


Meets Saturdays, 8 am, Front & South St., 


Email: info@southphillystriders.com 

Web: www.southphillystriders.com 

Highroad Cycles Saturday Morning Ride 

Average speed is 16 mph. You should be able 

to comfortably ride within this average speed, 

including some challenging hills, over 30 to 40 

miles. Ride is weather permitting. Time: 9am 

Place: Highroad Cycles Doylestown, 73 Old 

Dublin Pike, Suite 4, Doylestown, PA 

Phone: 215-348-8015 

Web: www.highroadcycles.com 

Keswick Cycle Cherry Hill Road Rides 

Saturdays, 7:45 am 

Distance: About 40 miles. 

Return to shop no later than 11:30am. 

Helmets are mandatory! This is an unsupported 

ride. Please carry at least one tube and 

pump/CO2. Food and water are highly recommended. 

“No rider left behind on a shop ride.” 

Place: Keswick Cycle Cherry Hill, 305 E. Rt. 

70, Cherry Hill, NJ 

Email: salesstaff@keswickcycle.com 

Phone: 856-795-0079 

Web: www.keswickcycle.com 

Bikesport Mountain Bike Ride 

Distance: 2 loops. For all levels. Mountain bike 

required. 

Time: Saturdays, 9 am 

Place: Green Lane (Knight Road) parking lot, 

Green Lane, PA 

Email: Ginny Politz, 

ginny@bikesportbikes.com 

Web: www.bikesportbikes.com 

MTB on the Pennypack Trails 

Meet at the Pine Road entrance to 

Pennypack Park, Philadelphia, PA, Tuesdays 

at 6:30pm and ride till about 8pm. Come 

enjoy the great outdoors (without cars) after 

dark! Lights and a trail permit are required (go 

to www.fairmountpark.org/TrailPermits.asp to 

buy a permit). Depending on the predicted 

weather and/or trail conditions, the ride may 

be canceled or rescheduled for another 

evening. Call or email to confirm that the ride 

is on or with questions. 

Phone: 215-740-0973 

Email: ride_with_cb@rocketmail.com 

Web: www.phillybikeclub.org 

Weekly Tuesday Runs 

With the Manayunk Running Club. 

Time: 6:30-9 pm 

Place: Sports Works, 4320 Main St., 

Manayunk, Philadelphia, PA 

Email: info@manayunkrunning.com 

Web: www.manayunkrunning.com 

Weekly Wednesday Group Runs 

Time: 6 pm 

Place: Jenkintown Running Club, 416 Old 

York Rd., Jenkintown, PA 

Phone: 215-887-2848 

Email: bob@jenkrun.com 

Web: www.jenkrun.com 

Thursday Night Group Runs 

Finish at Lululemon for a yoga stretch! 

Time: 6 pm 

Place: Philadelphia Runner, 1601 Sansom St., 


Weekly 

Phone: Laura, 215-972-8333 

Email: laura@philadelphiarunner.com 

Web: www.philadelphiarunner.com/ 

Saturday Support Group for Adults With 

Diabetes 

All adults with diabetes are invited to an intelligent 

discussion about diabetes, weight control 

and healthy living. Free. 

Time: First Saturday of the month, 11 am - 

noon 

Place: Integrated Diabetes Services, 333 E. 

Lancaster Ave., Wynnewood, PA 

Phone: 610-642-6055 

Web: www.integrateddiabetes.com 

Saturday Support Group for Adults with 

Diabetes 

All adults with diabetes are invited to an intelligent 

discussion about diabetes, weight control 

and healthy living. Free. 

Time: First Saturday of the month, 11am-noon 

Place: Integrated Diabetes Services, 333 E. 

Lancaster Ave., Wynnewood, PA 

Phone: 610-642-6055 

Web: www.integrateddiabetes.com 

Asperger Syndrome Family/Caregiver 

Support Meetings 

All parents and other adult family members or 

caregivers of children with Asperger's syndrome 

and similar diagnoses are welcome. 

Meetings are held the second Tuesday of 

every other month. The group's mission is to 

raise public awareness, advocate for improved 

education and services, and provide support 

and information. There is no fee for the meetings. 

Call for information. 

Time: Second Tuesday of every other month, 

7:30pm 

Place: Grace Chapel, Darby and Eagle roads, 

Havertown, PA 

Time: Third Tuesday of every other month, 

7pm 

Place: Avon Grove Charter School, 110 E. 

State Road, West Grove, PA 

Time: Third Thursday of every other month, 7- 

9 pm 

Place: Good Shepherd Lutheran Church, 132 

E. Valley Forge Road, King of Prussia, PA 

Phone: 610-449-6776 

Asperger's Adults Family/Caregiver 

Support Meetings 

Time: First Saturday of the month, 10am-noon 

Place: Montgomery County Human Services 

Building, 1430 DeKalb St., Norristown, PA 

Phone: 610-449-6776 

NAMI 

NAMI (the National Alliance on Mental Illness) 

holds monthly NAMI Connection (peer-run) 

support groups for family members and caregivers 

of persons with mental illness (i.e. 

schizophrenia, bipolar disorder, OCD etc.). 

For more information please call 215-886- 

0350 or email namipottstown@verizon.net. 

The first Friday of the month, 10:30am at 

Norristown Public Library, 1001 Powell St., 

Norristown, PA. 

The second Wednesday of the month, 12pm 

at Pottstown Public Library, 500 High St., 

Pottstown, PA. 

The third Wednesday of the month, 1pm at 

Lansdale Library, 301 Vine St., Lansdale, PA. 

The fourth Tuesday of the month, 2pm at 

Abington Presbyterian Church, 1982 Old York 

Road, Abington, PA. 

The second Thursday of the month, 7:30 pm 

at 100 S. Keswick Ave., Glenside. 

Better Breathers Support Group 

The Lung Center at Paoli Hospital is hosting a 

free support group for patients with respiratory 

disorders and chronic lung diseases the 

second Tuesday of every month. Registration 

is required. Call to register. 

Time: Second Tuesday of the month, 2-3 pm 

Place: Paoli Hospital, Paoli, PA 

Phone: 610-648-1651 


Classical Yoga Teacher Training 

With Bob Butera, PhD & Kristen Butera, ERYT500 

Y 

ou: 

Deepen Your Personal Practice 

and Learn Teaching Skills 

A dedicated student who is ready to learn more 

about yoga. No age, skill or particular level of experience 

required. All you need is an open mind and a willingness 

to learn more about yourself through the ancient art & science 

of Yoga. 

U 

s: 

One of the finest & most established schools of Yoga 

in the country. A dedicated group of yoga scholars, 

teachers & practitioners who offer a collective 60+ years 

of Yoga & Meditation experience to our students. 

200 & 500 hour Program Highlights Include: 

• Connection to a Well 

Established Community 

• Personal Growth 

• Art of Teaching 

• Yoga Lifestyle 

• Flexible Schedule 

• Ongoing Enrollment 

• Year Long Program 

• Unlimited Yoga Classes 

• Weekly Seminars 

• Practical Yoga Philosophy 

& Psychology 

• Functional, Mental & 

Spiritual Alignment 

• Breath, Chakras & Energy 

• Yoga Alliance Certified 

111 Lancaster Avenue | Suite G | Devon, Pennsylvania 19333 

610-688-7030 | studio@yogalifeinstitute.com | www.yogalifeinstitute.com 



If you are one of the millions of Americans who suffer from 

lower back or neck pain, you know how debilitating it can be. 

Burning, shooting nerve pains andmuscles in constant spasm 

make even the simplest movement an ordeal. Often, just finding 

a comfortable position is virtually impossible. 

Traditional treatment starts with medication and bed rest 

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

frightening experience. Treatments such as acupuncture, epidural 

injections, hot/coldtherapy, massage andother "therapeutic" 

techniques may offer limitedrelief. 

Considerable research has produced a relatively new therapy 

that is highly effective in treating intervertebral disc problems. 

This treatment, known as Decompression Therapy, has opened 

the floodgates of new patients to Tri County Pain Management 

andPrecision Pain Management Centers. 

Decompression Therapy is a traction-based procedure that can 

relieve pain associated with disc herniation, degenerative discs, 

posterior facet andcompression-relatedsyndromes. It also 

enhances the healing process and renders quick, effective and 

amazing pain relief that enables most patients to return to a 

more active lifestyle! It is an FDA-cleared procedure, and most 

insurances cover traction therapy. 

Decompression occurs as a result of an improved understanding 

of how to reliably cause the spine to "unload." The vertebral 

separation causes a vacuum or a centripetal force in the disc, 

which results in a "phasic change in pressure." This "vacuum 

effect" helps in the retraction (pulling in) of the extruded disc 

material. 

When the disc retracts it can stop putting pressure on the 

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

Once the nerve is decompressed, a significant amount of patients 

will notice a decrease in arm/leg pain. 

Someone who has previously not foundrelief through other 

treatments is a perfect candidate for this treatment. 

Decompression Therapy may also be useful in determining the 

overall prognosis of passive care and expediting the phase-in of 

rehab protocols. Clinical findings suggest Decompression will 

create a relatively quick initial response. Patients who do well 

tend to feel a sense of relief (which can be direct pain 

cessation or a centralization of pain and/or reduction to an ache 

or stiffness) within six sessions. Full relief, if attainable through 

this passive treatment, can be in as soon as a few weeks. 

(Occasionally a "stubborn" pain syndrome may continue to 

improve slowly over 15 sessions, though this is not the norm.) 

Often, patients will be treatedin 4-6 sessions andnotice enough 

relief to allow active rehab to begin. Their Decompression may 

continue (pre- or post-rehab depending on the methods chosen) 

for 4-6 further sessions before discontinuing or reducing the 

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

and seriousness of the symptoms will determine if more than 3 

sessions per week should be used. Treatments only take about 

25-30 minutes, andagain, most insurance companies cover them. 

For more information on how you can benefit from the 

Dynamic Traction System (DTS), call Tri County Pain 

Management Center 215-957-5400 or the Precision Pain 

Management Center at 215-657-9393.

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PhillyFIT Magazine

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