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The sole purpose and goal of this magazine is to promote and encourage a healthy and fit lifestyle by sharing the many great opportunities available in our community.
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Blue MarshA Lake for All Seasons | 6
FITNESSFOR SERIOUS AND NOT SO SERIOUS FITNESS ENTHUSIASTS IN AND AROUND BERKS COUNTY | SUMMER 12
10
22
26
Life After Silver
On the Fly
Welcome the Green Smoothie
PreSOrted StAndArd
U.S. POStAGePAId
Permit #213 State College, PA
We treat all of you.
Spine and Wellness CenterDr. Patrick Borja, Chiropractor
3933 Pe rk iomen Avenue , Read ing , PA 19606 • www. sp ineandwe l lne s s .o rg • (610) 779-4588
Chiropractic Care
Massage Therapy
Nutrition Counseling
Facials
Emotional Wellness Counseling
Physical Therapy
Acupuncture
Weight Management
Laser Hair Removal
AD Spine&WllnssFllPg.indd 1 3/9/12 3:33 PM
We treat all of you.
Spine and Wellness CenterDr. Patrick Borja, Chiropractor
3933 Pe rk iomen Avenue , Read ing , PA 19606 • www. sp ineandwe l lne s s .o rg • (610) 779-4588
Chiropractic Care
Massage Therapy
Nutrition Counseling
Facials
Emotional Wellness Counseling
Physical Therapy
Acupuncture
Weight Management
Laser Hair Removal
AD Spine&WllnssFllPg.indd 1 3/9/12 3:33 PM
Glasses or Contacts Interfering with Your Performance?
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Berks Eye Physicians & Surgeons610.603.5557 ● izzovision.com
1802 Paper Mill Rd. Wyomissing, PA 19610
Call Christel at 610.603.5557 for your FREE consultation!
2921 Windmill Road, Suite 4, Reading, PA 19608
610.685.0914
BarristerThe Berks
spring 2011
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U.s. PostagePaId
Permit #213 state College, Pa
Remembering Judge Golden
March Madness Fun Book review: sCOrpiOns by noah Feldman
S P R I N G
The Need for SpeedNeko Mulally: Fastest 18 Year Old In the States | 6
FITNESSFOR SERIOUS AND NOT SO SERIOUS FITNESS ENTHUSIAST IN AND AROUND BERKS COUNTY | SPRING 12
12
14
19
Appalachian Adventure
Hydration On the Go
Healthy Choices
Preserving the Family
Through Storytelling
Family Services
Faith in Action: Family
Fun Night
Building a Family of Faith...A Father’s Legacy
Non-Profit Org.
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Reading, PAPermit No. 731
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R e a d i n g B e R k s C o n f e R e n C e o f C h u R C h e s
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Medical Recordo f t h e B e r k s C o u n t y M e d i C a l s o C i e t y
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U.s. PostagePaId
Permit #213 state College, Pa
Spring 2012
Social Media and Your Practice, Avoiding Damage and Misuse ........................................................ Page 8Access to Care, Who Cares? ............................................... Page 10Budget Cuts Affect Medicaid and Other Programs; Medical School Funding Cut but Not Eliminated ........... Page 14
wedding plannerGreater Reading
2012
Put Your Advertising Dollars to Work
The Berks Barrister - The offi cial magazine of the Berks County Bar Association delivered to attorneys’ homes and their practice reception area.
Fitness Berks - A new quarterly magazine promoting fi tness and health activities for fi tness and outdoor enthusiasts throughout Greater Reading.
One - The offi cial magazine of the Reading Berks Conference of Churches reaching 60,000 readers quarterly.
Medical Record - The offi cial magazine of the Berks County Medical Society delivered to doctors’ homes and their practice waiting rooms.
Greater Reading Wedding Planner - A comprehensive annual planning guide full of helpful advice, tips and vendor resources for all activities and events leading to the wedding day.
For advertising opportunities and additional information visit
nhgi.net/Media
Reach Some of the Best Prospects in Berks County
COntentSFITNESS FEATURES
IN EVERY ISSUE
6 Blue Marsh
A Lake for All Seasons
9 Making Fitness
Fun Will Keepyou Moving
and Motivated
Motivational Words from the Editor Caroline Hill ................................................ 4Training Swimming Instructor is Key Advocate for Sport that Offers Lifelong Fitness . .......... 13Seasonal Advice Recreation on the Water ....................................................................... 14Safety Tips Staying Safe on the Water ................................................................................... 15
Doctor's Column Dermatologist Encourages Protecting Your Skin from Summer Sun ..... 16Staying Fit Pilates .................................................................................................................... 21 The Rhythms of Nature ................................................................................................................. 24The Gear Girls Go To A Running Start, West Reading ................................................... 23Health & Nutrition Welcome to the Raw Food Revolution ............................................... 26Local Athlete Profile Dr. Sandy Becker .......................................................................... 28
10 Life After SilverOlympic Swimmer Kristy
Kowal Enjoys LIfe in Berks
18 Protecting Hair
From Summer Sun is Key to Keeping it
Healthy and Strong
22 On the Fly
Fishing Rejuvenates the Body and Mind
Berks Fitness
Calendar5
SUM
MER
12
2921 Windmill Road, Suite 4, Reading, PA 19608
610.685.0914
BarristerThe Berks
spring 2011
Presorted standard
U.s. PostagePaId
Permit #213 state College, Pa
Remembering Judge Golden
March Madness Fun Book review: sCOrpiOns by noah Feldman
S P R I N G
The Need for SpeedNeko Mulally: Fastest 18 Year Old In the States | 6
FITNESSFOR SERIOUS AND NOT SO SERIOUS FITNESS ENTHUSIAST IN AND AROUND BERKS COUNTY | SPRING 12
12
14
19
Appalachian Adventure
Hydration On the Go
Healthy Choices
Preserving the Family
Through Storytelling
Family Services
Faith in Action: Family
Fun Night
Building a Family of Faith...A Father’s Legacy
Non-Profit Org.
U.S. POSTAGE PAID
Reading, PAPermit No. 731
Compl
imen
tary
Copy!
R e a d i n g B e R k s C o n f e R e n C e o f C h u R C h e s
V o l u m e 2 | i s s u e 2
Medical Recordo f t h e B e r k s C o u n t y M e d i C a l s o C i e t y
Presorted standard
U.s. PostagePaId
Permit #213 state College, Pa
Spring 2012
Social Media and Your Practice, Avoiding Damage and Misuse ........................................................ Page 8Access to Care, Who Cares? ............................................... Page 10Budget Cuts Affect Medicaid and Other Programs; Medical School Funding Cut but Not Eliminated ........... Page 14
wedding plannerGreater Reading
2012
Put Your Advertising Dollars to Work
The Berks Barrister - The offi cial magazine of the Berks County Bar Association delivered to attorneys’ homes and their practice reception area.
Fitness Berks - A new quarterly magazine promoting fi tness and health activities for fi tness and outdoor enthusiasts throughout Greater Reading.
One - The offi cial magazine of the Reading Berks Conference of Churches reaching 60,000 readers quarterly.
Medical Record - The offi cial magazine of the Berks County Medical Society delivered to doctors’ homes and their practice waiting rooms.
Greater Reading Wedding Planner - A comprehensive annual planning guide full of helpful advice, tips and vendor resources for all activities and events leading to the wedding day.
For advertising opportunities and additional information visit
nhgi.net/Media
Reach Some of the Best Prospects in Berks County
Fitness Berks 3
MOTIVATIONAL WORDS FROM THE EDITOR
Publisher Tracy Hoffmann Niemczyk Hoffmann Group, Inc.
Editor: Caroline Hill
Creative: Megan Zettlemoyer
Advertising: Tom Plasket [email protected]
Web site: www.FitnessBerks.com
2308 Windmill Rd., Ste. 4 Reading, PA 19608 610.685.0914 [email protected] www.nhgi.net/media
© 2012 Fitness Berks
All rights reserved. No portion of this publication may be reproduced; mechanically, electronically, or by any other means, including photo copying without written permission of the publisher. v
SUMMER 12
Welcome to the summer edition of Fitness Berks.
For many of us, summer is a favorite season. With longer days and warm temperatures, we tend to feel more energetic and more active than during other times of the year. One of my favorite places in Berks County is Blue Marsh Lake. My first experience there
was learning to water ski . . . many years ago. Since then I’ve utilized the facility in so
many ways. I ride my horse, walk my dog, run and bike the 32-plus miles of trails. I ran
the Pagoda Pacer’s Blues Cruise 50K race that’s held every October. I cross country ski
there, as well as kayak. I am entirely at home there, and not a week goes by that I don’t
enjoy this beautiful resource.
I often hear people refer to their “bucket” lists, filled with places they want to visit or
goals they want to accomplish. Fear, apprehension and lack of confidence will stop many
people from doing the things they dream about. In my case, a fear of the water prevents
me from signing up for a triathlon. Reading the story in this issue about Sandy Becker, a
local athlete, however, I realized that my fear is just a psychological barrier. Sandy’s story
is an inspiring journey of struggles and accomplishments, many of which she has been
able to overcome in order to achieve some important goals. We all have these struggles
within us, but we also have the means to overcome them.
I hope you get inspired as much as I was, and find your own fitness journey. See you out there!
Caroline Hill
ISSA Certified Personal Trainer, SCW Certified Personal Trainer
[If you like Fitness Berks, like us on Facebook!]
Fitness Events in Berks
Berks County Bicycle Club - BerksBicycle.com * All rides are for riders with some experience. ** New riders should not participate in races 20+ miles
long or at high speeds.
Breakaway Sports - MakeBreak.com Trimax Endurance Sports - TriMaxEnduranceSports.com Endurance Multisport Club - EnduranceMultiSport.com
Pretzel City Sports - PretzelCitySports.com Lehigh Wheelmen Association - LehighWheelmen.org Berks Co. Parks and Rec. - co.berks.pa.us/dept/parks
All events below are open to the public. Some events may require registration, and some may have recommendations or requirements for participant fitness and skill levels. Events are posted under associated organizations. For more information about posted events contact the respective organization or surf the web.
JULY Wednesday, July 4 Celebration 5k Run
Norristown, PA 8:30 AM
Saturday, July 7 5k Run for Sight
Southhampton, PA 9:00 AM
World Gym 2012 Firecracker 5-Miler Shillington,PA 9:15 AM
Sunday, July 8 Double Trouble 15k & 30k
Trail Runs Morgantown, PA 9:00 AM
ACS Bike-a-Thon Buena, NJ
JBN Bicycle Race Bethlehem, PA 8:30 AM
Tuesday, July 10 Trottin’ Tim’s Tuesday Evening
5k Series Race #4 Birdsboro, PA 6:45 PM
Saturday, July 14 Run Big or Run Home 5k Run &
Kids Fun Run Doylestown, PA 8:30 AM
Reigning Fire 5k Run/Walk Mount Joy, PA 8:00 AM
Jinge in July 5k Reading, PA 8:30 AM
Sunday, July 15 Jog ‘n Hog
Yardley, PA (Shady Brook Farm) 8:30 AM
Steelman Open Water Swim Quakertown, PA
Thursday, July 19 Thirsty Thursday Evening 5k
Series Race #4 Reading, PA (Trooper Thorns) 6:45 PM
Saturday, July 21 Freshburst 5 Mile Run/5k Walk
Lititz, PA 8:00 AM
Dash & Dip 5k Run/Walk and 1 Mile Family Fun Run Quakertown, PA 8:00 AM(1 Mille), 8:30 AM(5k)
Hey I Know You 5k Run Macungie, PA 8:30 AM
Running of the Bears 5k Boyertown, PA 8:00 AM
Bald Bear Triathlon (Sprint Distance) Macungie, PA (Bear Creek Mountain Resort) 7:30 AM
Paddling Skills Workshop Blue Marsh Lake - Stilling Basin Cost $15 Pre-reg by 7/13 to 610.374.2944 1:00-4:00 PM
Sunday, July 22 Run for Taylor 5k
Hamburg, PA 9:00 AM
SportsFest 5k & 2k Kids Fun Run Allentown, PA 8:00 AM
Tuesday, July 24 Tuesday in the Park 5k Evening
Series Race #3 Pottstown, PA 7:00 PM
Saturday, July 28 Meerland Shuffle 5k Cross
Country Race Elverson, PA 8:30 AM
Summer Fun Fest 5k Run, 2.5 Mile Walk & Kids Fun Run Boyertown, PA 8:30 AM
Monday, July 30 jbmountainbikes.com
Weekend Warrior Triathlon & 4-Person Relay Shillington,PA 9:15 AM
AUGSunday, August 5 Grings Mill Run 5k & 10k
Races & 1/2 Mile Kids Run Reading, PA 9:00 AM
Friday, August 10 Paddle Up the Tulpehocken
Blue Marsh Lake - near Sheidy Boat Ramp Cost $10 Pre-reg by 8/3 to 610.376.6337 3:00 PM
Saturday, August 11 7 Miles at 7 PM
Allentown, PA 7:00 PM
Sunday, August 12 “Half-Wit Half” Marathon
13.1 Miles Reading, PA 9:00 AM
Steelman Triathlon Quakertown, PA
Tuesday, August 14 Trottin’ Tim’s Tuesday Evening
5k Series Race #5 Birdsboro, PA 6:45 PM
Wednesday, August 15 Dash & Splash 5k
Hatfield, PA 7:00 PM
Thursday, August 16 Thirsty Thursday Evening 5k
Series Race #5 Pretzel City Sports Reading, PA (Trooper Thorns) 6:45 PM
Saturday, August 18 Palmer 5k Run and 1 Mile
Fun Walk Easton, PA 9:00 AM
Sunday, August 19 Run4Sam’12 4 Mile and
10k Runs Reading, PA 9:30 AM
Covered Bridge Metric Lancaster, PA 7:30 AM
Tuesday, August 21 Tuesday in the Park 5k Evening
Series Race #4 Pottstown, PA 7:00 PM
Sunday, August 26 Perk Up Half Marathon
Pennsburg, PA 8:00 AM
Keystone State Triathlon Lewisberry, PA (Gifford Pinchot State Park) 8:00 AM
SEPTSaturday, September 2 “Labor Pain” 12 Hour
Endurance Trail Run Reading, PA 7:30 AM
Friday, September 7 Bird-In-Hand 5k and Kids
Fun Run Bird-In-Hand, PA 6:30 PM
Saturday, September 8 Firefighter 5k Run/Walk
Mt. Wolf, PA 8:15 AM(1 Mile), 9:00 AM (5k)
Dublin Borough 5k Run and 1 Mile Fun Run Dublin, PA 9:00 AM
Y102 Yes I Can 5k Reading, PA (Grings Mill) 9:30 AM(.5 Mile), 10:00 AM (5k)
Amish Country Bike Tour Dover, DE 8:00 AM
Sunday, September 9 Shoofly Classic Invitational Ride
Oley, PA
Monday, September 10 Pet Supplies Plus Doggie
Dash & Walk Reading, PA (Nolde Forest) 9:15 AM
Tuesday, September 11 Trottin’ Tim’s Tuesday Evening
5k Series Race #6 Birdsboro, PA 6:45 PM
Thursday, September 20 Thirsty Thursday Evening 5k
Series Race #6 Reading, PA (Trooper Thorns) 6:45 PM
Saturday, September 22 St. Ignatius 5k and 1/2 Mile
Walk Kids Fun Run Yardley, PA 8:30 AM
Tuesday, September 25 Weaver’s Bike Shop Wildlands
Challenge Adventure Race Bernville, PA 9:00 AM
Saturday, September 29 Bruiser Memorial 5k Run &
Sarge Memorial 1 Mile Fun Walk Allentown, PA 9:00 AM
Tim Lambert BSA Memorial 10k Run & 5k Run/Walk Easton, PA 10:00 AM(5k), 10:30(10k)
Michael Wise 5k & 1/2 Mile Kids Run Reading, PA 10:00 AM
ChesapeakeMan Ultra Distance Triathlon Cambridge, MD
Sunday, September 30 Ironman 70.3 Pocono
Mountains Stroudsburg, PA
Fitness Berks 5
A Lake for All SeasonsBy Caroline Hill, with Jeff Piscanio, Blue Marsh Park Ranger
Blue Marsh
Summer is the perfect time for water activities, getting into shape and being outside. And, the place in Berks County to pursue all of those endeavors is Blue Marsh Lake.
Blue Marsh Lake and its surrounding trails are suitable for almost any fitness
activity. The diversity of the terrain caters to everything from beginner
mountain biking to the most advanced. The lake itself, with 1,147 acres of
surface, has no wake zones, which is perfect for kayakers and paddle boarders,
yet offers plenty of space for those that want to increase the pace and do some
water skiing or jet skiing.
“We offer a little bit of something for everybody,” said Jeff Piscanio, a Blue
Marsh park ranger.
A 29.7-mile trail system encircles the lake, which was constructed
between 1974 and 1979 by the U.S. Army Corps of Engineers, and located
approximately six miles northwest of Reading. The trails are open to all
non-motorized use, such as hiking, mountain biking and horseback riding.
They take users through various habitat types, ranging from open fields to
mature forest. Surfaces vary from mowed grass to compacted soil, and gravel to
abandoned roads, with terrain varying from wide open spaces to single track
through the forest. About 6,200 acres are the property of the Army Corps of
Engineers, and approximately 2,900 acres are designated as State Game Lands.
Area volunteers, such as scouting groups, school groups, civic groups and
community service workers have helped construct the trails over a period
of years with Corps of Engineers employees. Local Army Reserve units use
the trails for monthly training exercise, and in the process have graded and
improved the trail surfaces.
The Blue Marsh trail connects with the Berks County Union Canal trail via a
connector trail from the Stilling Basin to the Reber’s Bridge area. This 1.8-mile
trail was developed through a partnership between the Corps of Engineers and
the Berks County Parks Department. This connector trail is also part of the
Schuylkill River Trail, which will eventually extend the entire length of the river
from Pottsville in Schuylkill County to Philadelphia – a distance of 130 miles.
Blue Marsh features three boat ramps: Dry Brooks, State Hill and Sheidy.
The Sheidy boat ramp is operated by the PA Fish and Boat Commission, and
all boats launched from there must meet state launching regulations. Many
kayakers have found the small tributary on Peacock Road as a place to enter
the lake. There are several areas for parking, with easy access to the trails. One
of the larger lots is the Church Road Bernville lot, which allows access to the
water as well as trails on the front side and back side of the lake and back side
of the old ski slope. A small lot on Lake Road gives access to Skinner’s Loop.
The State Hill Boat Launch (fees charged) offers access to the Squirrel Run
Nature Trail, in addition to the water.
There are many recreational opportunities at Blue Marsh Lake in addition to
the multi-use trail. Most of the lands are open to public hunting, and the trails
Fitness Berks 7
are popular for walking, running and dog walking. Wildlife and bird watching
are popular activities, especially during the fall hawk migration. The lake is used
for many different trail events throughout the year, including trail marathons,
team trail challenges, mountain bike races and volunteer trail days such as
National Trails Day and National Public Lands Day events.
There are 29 caches (geocaching) locations at Blue Marsh, which is known as
one of the best single track mountain bike trails in the country.
Blue Marsh Lake and its surrounding trails and recreational areas are Berks
County treasures. Check out the website or stop at the ranger station for a list
of activities to get started.
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Blue Marsh Quick Facts• 38 Miles of shoreline• 36 Miles of trails• 1,147 acres of water to fish or boat• www.nap.usace.army.mil/sb/bm_guide.htm• facebook: www.facebook.com/bluemarshlake
8 Fitness Berks
Making Fitness Fun will Keep You Moving and MotivatedBy Stacy Brown and the Sunshine Wellness Team
If you began a fitness program in early spring, chances are that you might be getting a little bored by now, or just ready to try something new. Here are a few quick tips to help keep you moving and motivated as we move into the hottest months of the year.
Mix it up! Individuals often join a gym, repeat the same workout on the same pieces of equipment year after year, and wonder why they aren’t seeing changes in their bodies. If you are working out, try something different – join a dance class or try a new group training format. Purchase a fitness magazine or make an appointment with a certified personal trainer who will create a personalized workout plan.
Find a Partner! If you’re having trouble sticking to your workouts, find a workout partner. There is success in numbers! Surround yourself with a great support system that will help you become more accountable and encourage you on the days that you don’t feel like working out.
Keep it fun! Always remember that exercise should be fun. You are participating in an activity that is “life giving.” The days are gone in which you feel like you’re dying, sick or being yelled at. Exercise isn’t about punishment, but about doing something good for yourself that will enhance your energy and productivity in every area of life.
Think outside the box! Try bowling, ballroom dancing or indoor rock climbing. Any activity that gets you on your feet and out of the house is worth pursuing. We expend an average of 500 to 800 fewer calories than we did a few decades ago because of our sedentary lifestyles. We believe that all you have to do is start moving more in your life, thereby eliminating the need to spend hours in the gym every week! A great way to do this is to find a lifetime activity that you enjoy!
Nix the excuses and, as Nike says, “Just Do It!” Exercising regularly, eating well and taking the time to relax and nourish your body will make you feel happier. It will give you greater stamina and mental toughness, and make you a clearer, stronger thinker. It will make you more patient and loving. There are 168 hours in a week. Surely each and every one of us, regardless of our hectic schedules, can carve out three to five of them to care for our bodies.
Stacy Brown is the owner of Sunshine Wellness Resources, LLC, West Reading.
Fitness Berks 9
LifeAfterSiLverOlympic Swimmer Kristy Kowal Enjoys Life in Berks County as a Teacher, Volunteer Coach
Kristy Kowal realized an almost lifelong dream when she was just 21, winning a silver medal in the 200-meter breaststroke at the 2000 Summer Olympics in Sydney, Australia. She continued as a competitive swimmer for four more years after the Olympics, retiring from the sport in 2004 – two days after she turned 26.
Kristy Kowal
By Susan Shelly
Now 33, Kowal, who lives in Spring Township, has returned to the pool – this time as a volunteer coach and director of swim clinics.
A third-grade teacher at Whitfield Elementary School, Kowal lends her aquatic expertise to Wilson High School’s girls swim team under the direction of Tom Houck, head coach. While she loves working with young swimmers, her decision to get back to the pool was not an easy one.
“I stayed away from the sport for almost six years after I retired because I just wasn’t ready to see a pool,” Kowal said during a recent interview with Fitness Berks. “Then he (Houck) literally called me out and asked if I was ready to give back to the sport that had given so much to me.”
In addition to helping with the Wilson team, Kowal works with swimmers during the summer at the Green Valley Country Club. And, she participates in weekend clinics with the Mutual of Omaha Breakout! Swim Clinic, a program that matches young swimmers with Olympians to inspire and motivate a new generation of stars.
Kowal’s Olympic aspirations first became apparent when she was about eight years old when she watched televised Olympic swimming.
“I remember thinking that was the coolest thing in the whole world,” Kowal recalled. “I wasn’t a good swimmer at all then, but I told my parents I was going to swim in the Olympics.”
Fast forward to her junior year at Wilson, when Kowal, who by this time had qualified as a member of the United States Swimming Team, took second place in the U.S. nationals in breaststroke.
“That was the first time I really thought I might have a shot at the Games,” Kowal said. “I started to believe then that maybe it really could happen.”
Qualifying for the Olympics, however, is not an easy task. Although Kowal’s swimming career was taking off – she broke a national high school record during a district meet while swimming for Wilson – her Olympic dreams remained elusive when she failed to qualify for the 1996 games.
“The Olympic trials meet is the most intense, high-pressure
thing you can imagine” — Kristy Kowal
Kristy Kowal
“The Olympic trials meet is the most intense, high-pressure thing you can imagine,” Kowal said. “You have to be number one or number two in your race on the night of your race. You can be a winner for 364 days, but if you have a bad day on the day of your race, you’re not going to swim in the Olympics.”
Setting Her Sights on the 2000 Games Discouraged, but still determined, Kowal kept working. By this time she was swimming for the University of Georgia Bulldogs, a team she helped lead to three straight NCAA championships. And, in 1998 she became the first American woman to win the World Championship title in the 100-meter breaststroke.
With the 2000 Olympic trials approaching, Kowal devoted everything she had to swimming. By the time the trials rolled around in August in Indianapolis, Kowal could only hope that she was ready.
“I just remember being so nervous,” she said. “I was terrified.”
Kowal missed qualifying for the 100-meter breaststroke by one one-hundredth of a second in her first round of trials. The second time, however, she did it – qualifying to compete in the 200-meter race.
“It was everything I’d hoped and worked so hard for, right at that moment,” Kowal remembered. “It was just such a relief.”
When it was time to travel to Sydney in September, Kowal was ready to swim. Shortly after winning the silver medal, she recalled the days leading up to her race during an interview with CNNSI.com.
I tried to stay very relaxed for the few days leading up to my event. I spent time with my parents who always help me remain calm. I cheered for my teammates, and thanks to the cell phone I was given, I talked to my friends at
Coverage of the 2012 Summer Olympic Games from London begins Friday,
July 27 on NBC Sports. With approximately 5,000 hours of coverage across
all platforms, there’s sure to be something for everyone. Find the complete
schedule of coverage at www.nbcolympics.com.
Fitness Berks 11
“I realized that it is not about the color of medal you win, it is about the experience” — Kristy Kowal
home. Right before the race I listened to music on my headphones. When I’m waiting in the Ready Room, I usually am still singing the last song that I heard. This time it was NSYNC’s “Bye Bye Bye.” I sat there singing and dancing to myself. I didn’t want the pressure to get to me.
As hard as she tried to remain calm, Kowal recalled being extremely nervous prior to her race. Her commitment and years and years of hard work paid off, however, as she finished just behind Hungarian swimmer Agnes Koács for the silver medal.
After winning, she told CNNSI.com how she felt while waiting on the platform to receive her medal.
On the platform, I was thinking that this is probably the coolest thing I’ve ever done. I found my parents in the crowd. They were holding up a big sign that said
“Go KK.” I realized that it is not about the color of medal you win, it is about the experience. I think I was just as happy as the girl who won the gold, and I think
Amanda Beard, who won third, was just as happy as the both of us.
Kowal’s Second Love – Teaching Kowal retired from swimming in October 2004, the same year she was named as a captain of the U.S. national team in the World Championships. She tried out again for the 2004 Olympics, but missed qualifying by one spot. At that point, she knew that she was ready to step away from the sport.
“I’d been swimming for 22 years of my life. I just knew I was ready to get away from the pool,” she said.
She took off a year to follow her brother, Keith Kowal, who was a standout volleyball player at Penn State.
“He had traveled all around and followed me, and now I had a chance to reciprocate,” she said.
Kowal, who had graduated from the University of Georgia with an education degree, also started substitute teaching. Being in the classroom in that capacity
was the perfect way to transition from swimming to teaching.
“I’m glad I had education as my major,” she said. “It was a great and easy transition into the real world.”
She was hired by the Wilson School District as a full time teacher in 2005, and has enjoyed her work tremendously. Immersing herself in teaching, she said, helped her to leave competitive swimming behind – with no regrets.
“My job as a teacher does not allow for a comeback,” she said. “And, that has helped me to make that transition.”
Kowal enjoys traveling during her summers off from teaching, and hopes to continue exploring the world. She plans to continue to teach, and does not rule out the possibility of getting more involved with coaching.
“We’ll see what happens,” she said. “I love teaching, and I see myself doing that for a while. But other than that, who knows? Life has been good. I’ll just wait to see what else it brings.”
Editor’s Note: In addition to winning the silver medal in 2000, Kowal is a two-time World Champion in the 100-meter breaststroke and the 400 medley relay. She has won numerous international swimming medals and has broken eight American records during her career. Kowal also was the first American woman to win the World Championship title in the 100-meter breaststroke. In April, Kowal was inducted into the University of Georgia’s Circle of Honor for her accomplishments. You can watch video of the induction www.georgiadogs.com/sports/c-swim/spec-rel/041612aaa.html
12 Fitness Berks
Swimming Instructor is Key Advocate for Sport that Offers Lifelong FitnessBy Jennifer Seale
Swimming is an excellent way to combat the heat of summer, but the benefits of swimming go way beyond the sport’s cooling effects.
Local swim expert and educator, Cindy Schaeffer, M. Ed., has more than 40 years of experience in the aquatics field. She shared her extensive knowledge about swimming and how everyone can benefit from this life-long sport.
“The biggest benefit of swimming is how truly accommodating it is for everybody and every body,” Schaeffer said.
“People of all ages can enjoy this activity, no matter what their level of ability.”
Swimming employs all the major muscle groups, making it an excellent sport for total body fitness. It increases cardiovascular fitness and muscular endurance without creating stress on the body.
Sharon Heck, 46, of Sinking Spring, is an avid runner and tennis player who has also started swimming. She initially took lessons at Body Zone to become more proficient and comfortable in the water.
“Swimming has given me the opportunity to experience a total body workout without the risk of injury,” she said.
And, for athletes like Heck, the low-impact, maximum benefit workout of swimming is an excellent cross-training element of a regular routine.
Schaeffer strongly believes that everyone should learn to swim, which, in addition to reducing the risk of drowning, carries other benefits.
“It builds confidence, lessens fear and is an activity that people can continue to participate in as they get older,” Schaeffer said.
Schaeffer instructs students of all levels and abilities using the Red Cross Learn to Swim Program. The program spans six levels, beginning with water exploration and primary skills building to more advanced skills of stroke development and proficiency.
Schaeffer, who is also a elementary physical education teacher in the Conrad Weiser School District, is a strong advocate for teaching children the benefits of fitness while they are young.
“Developing good habits in children is paramount for their success in the future.” says Schaeffer.
“Children involved with fitness early on are more likely to engage in other physical activities when they grow older.
Swimming is a perfect introduction to fitness. Small children have not developed a fear of the water. Their bodies are relaxed, which makes swimming much easier.
Children learn, early, that fitness is fun.”
The leveled classes are not just for beginners, said Schaeffer, but also for people looking to feel confident in the water with their children, lose weight or accomplish athletic goals. Classes are open to all ages and abilities.
If you don’t know how to swim, learn. Be proactive with your children and sign them up too. Swimming is a fun, multigenerational activity that is available to everyone.
So what are you waiting for… jump in!!
Aquatics Instructor/Trainer, Cindy Schaeffer, M.Ed, assists student and grandson, Collin Woods, during a Water Safety Class at Body Zone
Fitness Berks 13
Recreation On the WaterBy Susan Shelly
How many of us pass by – or over – the Schuylkill River on an
almost daily basis, rarely, if ever, taking the time to appreciate it
and all that it provides? The river provides a venue for a variety of
recreational activities.
Today, the river and its banks serve as important recreational areas for
residents who live in the communities along them and visitors. The
multi-use Schuylkill River Trail, projected to cover the entire nearly
130-mile length of the river when completed, is used for biking,
running, walking, rollerblading and other activities. Near Philadelphia,
the trail is a popular commuting path for some workers.
For those who prefer to be on or in the Schuylkill River instead of
along its banks, there are ample opportunities for boating, kayaking,
canoeing, rafting, tubing and swimming.
If you’ve never experienced a sense of adventure on the open waters
you may wish to go with the flow and paddle America’s “Hidden
River”, discovering a world of fun, adventure, education, and
excitement. The Schuylkill River is Pennsylvania’s first designated
“Scenic River,” a great getaway river, yet close to everything...its banks
are virtually untouched by development. Gorgeous wilderness-like
scenery and the pleasures of paddling on the river make this a great
family and group activity, and a local and affordable vacation option.
You may want to look at some great options with Reading RiverTribe.
The gang at Reading RiverTribe will shuttle you to your drop off
point (2.5 Miles for Tubes and Rafts or 7 Miles up River for Kayaks
and Canoes) and you float back to where you started. Most trips last
about 2 or 3 hours. From smooth flowing water river trips to class II
whitewater rapids, anyone can enjoy a great day on the River!
Corey Rhodes is the owner of Reading River Tribe, a company located
at 545 Canal Street in Reading that rents kayaks, canoes and tubes for
outings and river float trips.
The Schuylkill River, Rhodes said, is an underused resource, and a
wonderful place to disconnect from daily concerns and reconnect with
family and friends.
“It’s all about being outside and being together,” Rhodes said. “The
more you get on the river, the more you discover about it, and the
more you care about it. We’ve got this phenomenal resource in our
back yard. I just think we ought to use it.”
Public access points are located along the Schuylkill River and around Blue
Marsh lake. The access points, which meet the standards of the Pennsylvania
Fish and Boat Commission are publicly owned and maintained.
You can learn the locations of the Schuylkill River access points and
find estimates of how long it will take you to get from one point to
another on a water trail map issued by the Schuylkill River Heritage
Area organization.
The organization oversees the Schuylkill River Heritage Area, a
designation that celebrates the history and culture of the Schuylkill
River region and its people. The river received this designation from
the U.S. Congress in 2000. It is intended to revitalize and restore
the region through preservation, education, recreation, community
revitalization and tourism. Based in Pottstown, the organization plans
events and activities, oversees operations and serves as a watchdog for
the river and surrounding areas.
About Bike Schuylkill Bikes can be borrowed at no cost as part of the Bike Schuylkill program.
You must be at least 16 years old and able to show a driver’s license or
other valid, state ID. The bikes are available at the following locations:
• Bike Schuylkill-Hamburg: State Street Cycles, 695 State St., Hamburg.
More information at 610-562-1550 or www.statestreetcycles.com.
Hours: Wed., Thurs., Fri. 10am-6pm; Sat. 10am-5pm.
• Bike Schuylkill-Pottstown: Tri-County Bicycles, 256 High St., Pottstown.
More information at 484-941-6000 or www.tricountybicycles.net.
Hours: Mon.-Fri. 10am-6pm; Sat 10am-5pm. Bikes also available at
Schuylkill River Heritage Area offices, located near the Schuylkill River
Trail at 140 College Drive, Pottstown. Contact at 484-945-0200 or
www.schuylkillriver.org. Hours: M-F 8:30-3:30.
• Bike Schuylkill-Phoenixville: Phoenix Cycles, 165 Bridge Street,
Phoenixville. More information at 610-933-2210 or www.phoenix-
cycles.com. Hours: Tues.-Fri. 11am-7pm; Sat. 10am-5pm; Sun 12-4pm.
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14 Fitness Berks
River Resources You can find out more about the Schuylkill River Trail and the
Schuylkill River Trail Council at www.schuylkillrivertrail.com.
Learn more about the Schuylkill River Heritage Area and access river
maps at www.schuylkillriver.org. The site contains information about
activities, history and cultural aspects of the river.
Rent canoes, kayaks or tubes from Reading River Tribe, 545 Canal St.,
Reading. Contact and get more information at 610-675-8322 or at
www.readingrivertribe.com.
Schuylkill River Outdoors facilitates tubing and rafting trips and
provides equipment. Located in Monocacy, between Birdsboro and
Douglassville, the company can be reached at 610-582-RAFT. Its
website is at www.schuylkillriveroutdoors.com.
The Fairmount Water Works Interpretive Center, located near the
Philadelphia Museum of Art, offers information to visitors about how water
affects their daily lives and how they affect water systems. Built in 1812
to pump water out of the Schuylkill River for residents of Philadelphia,
the center contains informative interactive exhibits. You can learn more at
www.fairmountwaterworks.com or by calling 215-685-0723.
Staying Safe on the Water – Some Tips from an ExpertBy Christin Kelley
Fitness Berks sat down with former whitewater tour guide Bryan Moll to get the scoop on what will keep you safe in the water this summer.
Whether you’re rafting, kayaking, paddle boarding or boating, here are some water safety essentials to get you set before you get wet.
Safety rules for in all types of water:
- Know how to swim
- Use a life jacket
- Have a whistle
- Check weather conditions and forecasts before you head out for the day
- Wear or take along layers – synthetic clothes are best
- Use sunscreen
- Make sure you have plenty of water for drinking
- If heading for whitewater, take a swiftwater rescue course
- Never go out on the water alone
- Know where you’re going and what to expect there
- Don’t ever stand up in a vessel in moving water
- Look out for others on the water
- Arrange for a buddy system or check in system while on the water
- Consider a helmet and a throw bag when doing whitewater
Area spots to hit for getting wet –n – wild:
- Blue Marsh Lake, Berks County
- Locust Lake, Schuylkill County
- Raystown Lake, Huntingdon County
* In early June 2012, Moll was credited with saving another kayaker on the Schuylkill River
Dermatologist Encourages Protecting Your Skin from Summer Sun By Harriet Comite, MD FAAD
Whether you’re hiking, gardening, lounging poolside, or simply
attending a neighborhood block party, the most vital piece of
professional advice I can give you is this. Don’t leave the house
without the season’s most important accessory – sun protection.
Sun damages skin of all types, but fair-skinned individuals with
light hair and eyes, and those with a family history of skin cancer,
are especially susceptible.
To prevent sun damage, know your ABC’s:
Avoid – Stay away from the sun. Find shade. Be outdoors when
the sun is less damaging, before 10 AM or after 3 PM.
Block – Use a broad-spectrum physical sunblock, SPF 30 or
higher, containing micronized Zinc or Titanium that protects
against both UVA and UVB rays. Re-apply sun block after
swimming, sweating or wiping down with a towel. Sun block
should be used EVERY DAY, even cloudy ones.
Sunblock should be used wherever skin is exposed. Don’t forget
your lips, ears, neck, hands and the tops of your feet.
Cover Up – Wear sun-protective clothing, such as a vented long
sleeve shirt and hat with a wide brim.
Sunglasses with UVA and UVB protective lenses are also vitally
important to reduce the risk of cataracts.
Tanning beds are not an alternative, as they’re thought to be even
more dangerous than sun exposure. Indoor tanning has been
associated with a significant increase in the risk of squamous cell
cancers and malignant melanoma, which can be fatal.
Though preventable, sunburn is common. Sunburn is damage
from the sun’s invisible ultraviolet UVB rays, and causes basal cell
cancers. The symptoms of severe sunburn are redness, swelling,
pain, blisters, fever, chills and weakness, with dry, itchy and peeling
skin after the burn.
Most sunburns are first degree burns and affect only the outer
layer of skin. The sun can, however, cause more painful second
degree burns, damaging deeper layers of skin and nerve endings.
Taking an aspirin before leaving the house is an effective
component of prevention.
If you get sunburned, stay out of the sun completely, apply cool
compresses to the sunburned area and use aspirin to reduce
long-term damage. For discomfort, spray a refrigerated topical
moisturizer, and apply moisturizers. Avoid all products that
contain Benadryl or Benzocaine, because of the possibility of
irritation or allergic reaction.
If blisters are present, DO NOT break them open, as infection
can occur. Most blisters (less than one inch) heal on their own.
Do not bandage blisters, unless clothing is irritating them.
For the outdoorsy person, poisonous plants –such as poison ivy,
oak and sumac, are dangerous, troublesome, and common in
this region. Learn what these plants look like and avoid them.
Springtime and early summer, when the leaves are most tender,
are the easiest times of the year to come in contact with the
poisons, but exposure at any time of the year is possible.
If you even suspect that you
may have had contact with a
poisonous plant, wash your skin
thoroughly with plenty of soap
and water. Remove all clothing
and launder immediately. If a
rash develops, over-the-counter
treatments, including calamine
lotion and antihistamines, may
be effective to treat itching. For
severe cases, consult with your
doctor.
Harriet Comite is a Fellow of the
American Academy of Dermatology
and owner of Advanced Skin Care
in Wyomissing.
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Fitness Berks 17
Protecting Hair from Summer Sun is Key to Keeping it Healthy and StrongMost of us love being outdoors during the summer. We enjoy
participating in all of our favorite activities during these
long, warm days; running, swimming, kayaking, hiking or
just strolling in the sunshine.
While these activities might be great for our moods and our
bodies, they can wreak havoc on our hair.
Hair is affected by temperature, sunlight, humidity and the
activities we enjoy, and special attention should be paid to
hair during the summer months, especially if you’re in and
out of the pool frequently, or spend considerable amounts of
time at the beach.
Debbie Meas, owner of Hair On The Avenue in Sinking
Spring offered some tips for keeping your hair looking
great this summer.
“The sun is one of the biggest factors for hair during the
summer,” Meas said. “Your hair can be damaged by the sun,
just like your skin, but your skin is constantly regenerating
itself. It takes a while for hair damaged by the sun to recover.”
18 Fitness Berks
Power PlayBy Christin Kelley, photo by Melanie Linder
Getting all the energy you need when training for any endurance sport is a tricky task. Stocking up on pre-made, pre-packaged over-produced protein concoctions is an option, but, thanks to Melanie Bare of Fields and French Hens Organic Farm Bakery, it’s not the only way to go any more.
Berks County athletes now can turn to a powerful and, are you ready for this – gluten free, dairy free, vegan, sugar free alternative – protein bar! Melanie’s Mountain Biker Protein Bar has been trail tested and mileage approved to keep you on the move when the going gets tough and then tougher. The best part? These protein bars are fresh out of the oven and truly taste as good as they sound.
Not only are they packed with a big protein punch to keep you going, they’re made with organic gluten-free oats, flax, brown rice protein and dried fruit. Stop by at see Melanie at the Fairgrounds Farmer’s Market Thursday through Saturday to pick up your weekend supply! She’s super knowledgeable and has a knack for packing her baked goods with only good-for-you ingredients. You can also email her at [email protected]. Happy Trails!
An ounce of prevention is worth a pound of cure, the
saying goes, and that might just apply to summer hair
care. You can keep your hair from frying in the sun by
using a hair product containing a UV shield. Think of it
as sunblock for your hair. You also could use a lightweight,
leave-in conditioner that will protect your hair.
Wind, salt and chlorine also can be damaging to hair.
Wind can dry out hair and increase static electricity,
while salt and chlorine can result in dryness, split ends
and fading of hair color. Avoid chlorine and salt buildup
by using a gentle, but deep clarifying shampoo at least
once or twice a week.
Lifeguards have known for a long time that wetting your
hair with non-salt water before swimming in the ocean
or a chlorinated pool helps to keep salt and chlorine from
permeating the hair cuticle and causing hair to break and
become brittle.
If your hair does lose its luster due to summer conditions,
there are some excellent products for getting it back
vvinto shape.
Meas said that Hair On The Avenue carries a variety of
products, but her personal favorites are Redken products,
particularly the Redken color-extend shampoo and
conditioner. The conditioner, called the Color Extend
After -Sun Mask, instantly detangles and revitalizes sun
damaged hair, as it works to replenish moisture and repair
the hair.
“We’ve had great success with these products,” Meas said.
“Our guests really like them, and we sell a lot of them,
especially at this time of year. I think that everyone wants
to make sure they have what they need for the summer,
both at home and when they go on vacation.”
When styling your hair this summer, keep it simple, Meas
advised. Braids and long waves are popular this summer, as
are upswept styles. Air dry your hair as much as possible,
and use cool water when rinsing to help close the cuticle
and protect your hair color.
“Summer is a time to relax,” she said. “Find good products
that will keep your hair healthy, protect it from the sun
and enjoy yourself. Summer doesn’t last forever.”
Fitness Berks 19
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20 Fitness Berks
What Exactly is Pilates, and Why is it Good for You?By Lisa C. Priebe
While Pilates has increased greatly in popularity during the past decade, many people still don’t understand this method of exercise, and how beneficial it can be for athletes, dancers and others who simply want to be strong and in shape.
Pilates was developed during the 1920s by Joseph Pilates, a German who was interred in England at the outbreak of World War I. While in the internment camp, he maintained his physical condition by developing floor exercises that formed the basis for Pilates mat work.
Originally used as a rehabilitation program for prisoners of war, the exercise program was eventually recognized as a valuable means of developing strength for a wider population. The Pilates system emphasizes core strength, flexibility and awareness, and is beneficial to many, including athletes, dancers, older people and those in various stages of physical rehabilitation.
Pilates works through six principles: centering, control, flow, breath, precision and concentration. Movements are deliberate and precise, resulting in increased strength in the core muscles, which are the deep, internal muscles of the back and abdomen. The six principles form the philosophical foundations of this form of exercise.
In his book, Return to Life, Joseph Pilates wrote of the benefits of the exercise.
“The Pilates method of body conditioning develops the body uniformly, corrects posture, restores vitality, invigorates the mind and elevates the spirit,” he wrote.
There are different Pilates methods. Sally Allen, who takes private instruction once a week and participates in classes twice a week, practices Fletcher Pilates. The exercise routine is varied in order to challenge Allen and improve her overall flexibility. Also a tennis player, Allen, of Wyomissing, uses the Pilates training to help strengthen her swing, and increase stability
and balance in her shoulders to help her avoid injuries that are common to tennis players.
Pilates also helps golfers by lengthening the postural muscles in the spine. Because golfers swing only in one direction, one side of the spine often becomes weak and tight. Pilates teaches left and right rotation and opens up both sides of the body, protecting the athlete from the customary strain associated with the game. This form of exercise is also beneficial to runners, walkers, water sport enthusiasts, hikers and cyclists.
Lisa C. Priebe, PMA-CPT, is the owner of Lisa p Pilates, Wyomissing.
Fitness Berks 21
By Joe McGinley
In today’s fast paced society, times of relaxation and reflection are increasingly precious. We seek an escape from our hectic schedules and busy daily lives.
For some, fly fishing provides that escape and provides a time to rejuvenate the body and mind.
Fly fishing means takes on different forms for different people. For some, it’s an addiction and a passion that takes them all over the world in search of that next great catch. To others, it’s simply time well spent on a beautiful piece of water close to home – a chance to relax and enjoy the outdoors. Whether you’re an avid angler or the occasional fly fisher, the sport can provide years of outdoor exercise and enjoyment!
Many anglers incorporate fly fishing into other outdoor activities. Hiking to a high mountain stream in search of native brook trout is a popular past time for many Pennsylvania fly fishers. Locally, we can hike or bike the miles of local trails along Blue Marsh Reservoir or the Schuylkill River, where anglers can stop and fish for panfish and bass.
Fly fishing provides mental health benefits as well as physical, and some organizations use fly fishing as a rehabilitation tool. Project Healing Waters, for example, is a non-profit that teaches wounded veterans to fly fish. Many of the veterans have no physical disabilities; rather they suffer from posttraumatic stress disorder. Fly fishing gives these individuals a mental release,
which can be very therapeutic. But for anyone, spending a quiet morning or evening on the water is a great stress reliever, which most of us could use in today’s world.
Pennsylvania is one of the country’s most productive fly fishing states, with regard to numbers of quality water to fish and anglers per state. And, Berks County is a major contributor to the state’s healthy fly fishing heritage. The Tulpehocken Creek, situated just minutes from downtown Reading, is one of the states most productive trout fisheries.
The “Tully,” as it’s affectionately called, is a tailwater trout stream generated from water coming out of Blue Marsh Reservoir. It’s got a 3.2-mile stretch designated as Special Regulations, Artificial Lures Only, which is a fly fisherman’s paradise. The stretch has hundreds of trout per mile, and healthy numbers of aquatic insects with which the trout to gorge themselves year round. Berks County also boosts a multitude of other excellent trout and bass fisheries including: Hay Creek, Manatawny Creek, Antietam Lake, French Creek State Park, Blue Marsh Reservoir and the Schuylkill River.
The next time that life catches up with you, why not try picking up a fly fishing rod and heading outside? Chances are that you’ll be glad you did.
Joe McGinley is the Internet Manager at TCO Fly Shop, West Lawn.
On the F ly: Fishing Rejuvenates the Body and Mind
22 Fitness Berks
The Gear Girls Go To:A Running Start 705 Penn Avenue, West Reading, PA 19611 610.320.9097 | arunningstart.biz
ABOUT: If run-bike-swim is your thing, A Running Start can get you outfitted from head to toe in gear that will take you all the way to a triathlon. The Gear Girls stopped by and chatted with Dee Koutsourais-Ganster, assistant manager, to get the scoop on what you need to give a tri a try. Here’s where to go and what to get to tackle a tri!
What You Need - Since you’ll be running, biking and swimming, you’ll need three types of gear. Luckily, a lot of gear can do double or triple duty, depending on your preferences.
GEAR: For Running Good Shoes - A custom fitted pair of sneakers is the key to a good race. The folks at Running Start have the knowledge and experience to get you in the right shoe, which will make all the difference during training and racing. Because you need to be able to easily and quickly slip in and out of your running shoes, Dee suggests investing in a pair of Yanks to replace your laces. Yanks she explains, allow you to simply slip into your shoe with no tying involved; perfect for the fast pace of a triathalon. Dee also suggests getting a pair of compression socks, which are available at A Running Start starting at $10.99, to keep your feet dry, happy and healthy while they pound the pavement.
Wicking Material Gear - Dee explains it is very important to wear high moisture wicking apparel – not only for the running portion, but throughout the entire tri. This goes for tops, bottoms and everything in between. Dee explained that, “High wicking apparel will help keep an athlete dry and help prevent against chaffing, but more importantly, it helps to wick the sweat away from the skin so that the body can regulate body temperature.”
Race Number Belt - It is important to have your race number visible at all times. Due to gear changes throughout the race, a race number belt is the best option for keeping your number accessible and visible. The belt is worn at your hip, with the number attached to it. There are also race number belts that have loop holes for energy gels so that you can carry your fuel with you.
For Biking: Tri-tank - A tri-tank is the most common piece of equipment, which can be worn under your wet suit or serve as your primary swimming and running top. For women, this tank is extremely fitted, with a built in bra and zipper. A Running Start carries a variety of tri-tanks for men and women, ranging from $60 to $80. Women also have the option of choosing a racing bra, depending on preference, which can also be worn beneath a wet suit.
Racing shorts - Which can also be worn during the running portion, boast a padded seat just like biking shorts. These are available for between $60 and $70, and also can be layered beneath your wetsuit when you reach the swimming portion of your race.
Your tri top and bottoms will have lots of room to pack extra energy gels and aid and will have extreme wicking capability, the perfect combination to keep you going.
For Swimming: Your swimming gear will depend on what time of year you are training and racing. For colder climates, a wet suit is the way to go. Try local shop, ScubaVenture for all of your wetsuit needs. Typically, Dee explained, your wet-suit goes over your Tri uniform, but it really depends on the preference of the athlete.
Training suits are also available at A Running Start and are perfect for your daily swimming practice. With a variety of brands to choose from, the training suit will cost between $40 and $80. Barracuda goggles are the most popular option at A Running Start for your basic and best fit, boasting no movement or fogging. A swim cap is also essential to keep everything streamlined and secure, and Dee recommends a latex cap as it is easiest to pull on and off quickly. Swim caps start at $5.
GOOD TO GO: Here’s a list of the extras that every racer should have on hand for when the going, and the training, get tough:
• A Watch. Run/Bike/Swim Multi Sport Watch (you can ugrade watch to include the heart rate monitor and/or bike mount
• Clip in bike shoes (Can be found at JB Mountain Bikes, Spokes or Weaver’s)
• Body Glide anti-chaffing stick
• Fuel Belt
• Energy Gels
• Hydration belts or hand held bottles for training
• Grid Foam Roller for self-massages post workouts
xoxo,
The Gear GirlsChristin Kelly and Caroline Hill
Fitness Berks 23
The Rhythms of Natureby Pam Guido
Spokes offers and stocks the area's largest selection of bikes from all your favorite brands and carries a full line of fitness equipment.
See Spokes for Cycle...Tune ups Routine Maintenance Major Overhauls Computerized Bike Fitting
HoursTues-Fri: 11am-7pm Sat: 10am-4pm Sun: Noon-4pm
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As the summer solstice ushers us into warmer months, we are once again drawn outwardly to celebrate the light and the abundance of beauty revealed by nature. Like the natural world, our internal body rhythms mirror the cyclical seasonal changes. The activities we engage in, the foods we eat and even the colors we choose to adorn ourselves with reflect these different seasonal vibrations and have a direct impact on our physical, mental and emotional state of being. When we are aligned with this innate pulse of nature, we are naturally drawn to a more balanced state where we experience greater health and well-being.
Learning to attune more intuitively to the physical body and more subtle bodies of the mind and internal systems is what we refer to as “yoga. “ The multiple facets of our practice help us to recognize the interconnectedness of all parts of our self. When our physical body is habitually
out of alignment or in a weakened state we experience a quality of dis-ease that affects our mental and emotional state of being as well. When we are agitated or worried our ability to focus and concentrate is diminished and tension inevitably builds in the physical body creating deeply ingrained holding patterns.
While nature instinctively seeks balance for the purpose of its own survival, it is a different matter for us. With the distractions of the mind and the freedom to make choices, (so free in fact that we can choose to misalign) we are often out of alignment with the body’s natural impulse to seek balance. When cultivated through practice however, we gain access to the body’s innate wisdom. Over time this manifests as our thoughts, words, actions and the choices we make in all areas of our life. Our inner state is naturally drawn to nature’s rhythmic pulse to carry us through the peaks and valleys of our life with greater ease and joy. Grounded in the seat of equanimity, yoga helps us bring balance to everything we do in life to live healthy and vibrantly.
Pam Guido is the owner of Shri Yoga and Wellness Center in Wyomissing.
Fitness Berks 25
Welcome to the Green Smoothie, You may have seen the Green Smoothie --- a perfect blend
of raw green vegetables and fruits that’s becoming increasingly
popular among various populations of people who are looking
to maintain or optimize their health in a delicious way. The
Smoothie, you see, is a raw food -- that is, fresh whole food that
has not refined, chemically processed, denatured or heated above
118F, leaving it’s nutritional content preserved. By consuming
organic foods in their natural uncooked state we receive all the
vitamins, minerals, phytonutrients and enzymes Mother Nature
intended. When we cook our foods we can lose approximately
70 percent of these essential nutrients.
Green Smoothies are the perfect way of receiving all of what
you need. Green Smoothies are a blend of raw green vegetables
and fruits. Blending breaks down the greens to the point of
digestion allowing our body to assimilate and utilize all the
chlorophyll, minerals and proteins greens have to offer, as
opposed to only 30% being usable when we chew greens with
our teeth.
Green Smoothies are the best way to start your day because
they are gentler on your digestive system. They are detoxing,
loaded with fiber and replenish the vitamins and minerals you
lost during your sleep. Green Smoothies are also hydrating,
and helping us with that pesky morning sluggishness, while
combating dry skin and false hunger that can occur when
we don’t consume enough water. Increased energy, mental
clarity and glowing skin are some other side effects of Green
Smoothies. And, they are anti-aging.
So, go on. Take a chance. Join the Green Smoothie movement.
Try replacing your regular breakfast with the “green fast food,”
and enjoy the difference you see. Some recipes, including one
for the Original Green Smoothie are provided. Feel free to add
or substitute your favorite seasonal vegetables for those listed.
Beginner Blueberry Smoothie Makes 1-2 servings Good for kids or anyone afraid of the green color! 1 cup blueberries 1 banana 2 cups spinach 1 cup filtered water or nut milk.
Combine all ingredients in a blender and puree.
The Original Green Smoothie Makes 2 servings 1 banana 1 apple cored 4 kale leaves, chopped or 2 cups spinach 3 romaine leaves 1 cucumber or 1 stalk celery, diced 1 peeled lemon with seeds 1 teaspoon minced fresh ginger. 1 cup filtered water or coconut water.
Combine all ingredients in a blender and puree.
forefront of the Raw Food Revolution
vegetable teriyaki stirred - not fried with pineapple skewer green smoothie, before blending green smoothie
26 Fitness Berks
Savory Green Soup Makes 3-4 servings 2 cups filtered water 3 cups spinach or kale chopped and stems removed 3 cloves garlic 3 Roma tomatoes 1 avocado
1 small red pepper, finely chopped ½ cucumber, chopped 2 tablespoons lime juice 1 pinch sea salt 1 pinch cayenne pepper
Blend and process until smooth. Add the avocado and continue blending until smooth. Garnish with the diced red pepper and freshly ground black pepper.
live minestrone soup blueberry, spinach and red maca smoothie variety of delicious raw food, makes a great lunch
Raw Foods Movement Gaining Traction as People Recognize Health BenefitsThe raw foods movement is gaining attention as people in Berks County and across the country discover the benefits associated with it.
Raw foods, sometimes called living foods, are those that are not heated to a temperature of greater than 118 degrees Fahrenheit. They generally contain a lot of enzymes, which is important to good health, especially as we age. And, a raw foods diet provides maximum vitamins, minerals and fiber, all in a form that is easily absorbed by the body. A raw foods diet is very alkaline, as opposed to acidic, which also is considered optimal for health.
Raw foodists are generally defined as those whose diets are made up of 75 percent or more of living and raw foods. Most are vegans, meaning they eat no foods containing any animal products, and organically grown foods are essential.
Raw foodists eat vegetables and fruits, sea vegetables, sprouts, seeds, nuts, grains and other non-processed foods, often soaking them in water to soften them before consuming. Many also focus on “super foods,” which include sea vegetables, goji berries (a berry sometimes called a wolfberry), cacao (raw chocolate) and Udo’s oil blend, which contains Omega 3, 6 and 9 fatty acids.
While some nutritionists feel that a raw foods diet is too restrictive and may make it difficult to get all the nutrients you need, proponents say that it’s entirely possible to get plenty of
nutrients from raw foods, as long as you understand what you’re eating and concentrating on nutrient-rich ingredients.
After all, they say, the raw foods method of eating is hardly new. People have been eating raw foods for as long as they’ve been eating.
For more information about raw foods and the raw foods movement, check out the following websites:
Living and Raw Foods at www.living-foods.com
Raw Food Life at www.rawfoodlife.com
The Raw Food World at www.rawfoodworld.com
Raw Food Diet Review at www.webmd.com/food-recipes/guide/raw-food-diet
Fruit, Sprouts or Juice?
Fruitarian – Someone who consumes mostly fruits
Sproutarian - Someone who consumes mostly sprouts
Juicearian - Someone who consumes mostly freshly pressed or squeezed juice
Fitness Berks 27
Dr. Sandy Becker, Cumru Township, has an enthusiasm for wellness that can only be described as “gusto.” At 62, she has a fitness plan that would rival that of a professional athlete and she recently competed in her first triathlon, Body Zone’s 3rd Annual Indoor Tri.
Sandy’s fitness journey got off to a rocky start. Six years ago, a fall left her wheelchair bound for 12 weeks, just 39 days before her retirement.
“I fell and injured both ankles. The doctors assured me I would walk again, but it might be with a cane,” Sandy recalled. “I was not accepting of a cane. During my rehab, I decided that a cane was not my destiny. It was a challenge to overcome odds, but I did.”
Sandy not only achieved her goal but continued her road to wellness by joining a gym.
“It was difficult coming into the gym atmosphere as an older person, but my personal trainer, Lisa Leayman, was very supportive,” she said. I began with a basic fitness routine. As my strength grew, so did my curiosity to try new things. ”
Leayman meets with Sandy three times a week at Body Zone Sports and Wellness Complex in Wyomissing. She commented on Sandy’s positive attitude toward achieving and maintaining fitness.
“Sandy’s attitude about fitness is one of positivity,” said Leayman. “She truly understands that working out on a consistent basis is beneficial to her health, well-being and mental attitude.”
Sandy’s workouts average between an hour and two hours a day. Her program includes TRX, circuit training, cycling, swimming and even cardio kickboxing.
“I don’t take any day for granted,” Sandy said. “I have a strict schedule that helps me stay focused on my goals.”
Sandy is familiar with the rewards of dedication and commitment.
She worked for nearly 36 years in the Governor Mifflin School District as both a math teacher and Director of Technology.
“I’ve worked hard in my life,” Sandy said. “Exercise is no different. Setting goals and working toward them is what life is about.”
Sandy’s most recent accomplishment was training for and completing Body Zone’s Indoor triathlon this past February.
“The triathlon was a personal triumph,” said Sandy, who had reservations about signing up. “I didn’t consider myself an athlete. I didn’t think I could do it. But, my trainer encouraged me to try and coached me all the way through. ”
The triathlon, a combination of swimming, biking and running will test the will and determination of any competitor. Sandy agreed. “The triathlon tested my limits. I learned so much about myself in the process… like how far I could really push myself and what I was really capable of.”
Sandy’s schedule includes not only the physical components of her wellness program but the mental and spiritual aspects as well.
“My workouts are one component,” she says. “I am also deeply committed to my family, my church and my community.”
Sandy is the President Elect of Berks County Association of School Retirees and serves in the visitation ministries at her church. And, she participates in two golf leagues.
“Golf is my new passion,” she said. “I absolutely love it!”
Sandy’s inspiring journey is proof that age does not define ability, and that retirement can be an opportunity for rediscovering oneself. Consistency and determination, as she has demonstrated, bring great rewards.
“I’ve never felt better or stronger,” Sandy said. “I’ve found my bliss and my bliss is fitness.”
Local Athlete ProfileBy Jennifer Seale
Dr. Sandy Becker Age: 62 Occupation: Retired Math Teacher and Director of Technology, Governor Mifflin School District Hometown: Cumru Township
Dr. Sandy Becker, left, uses the TRX Suspension System during one of her workouts with personal trainer, Lisa Leayman.
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