1. Enhance
a guide to overall
health and fitness by
hockessin athletic club
PRSRTSTD
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PAID
LANCASTER,PA
PERMIT#299
JULY 2014
302-766-7819
BEST SHAPE EVER
Meet Kim Crossan, HAC
Member and Mother of
three who took charge of
her body and is now in the
best shape of her life!
PAGE 15
DIETS DEMYSTIFIED
We give you the "skinny"
on five popular long-term
diet changes. PAGE 9
GET A TOP-NOTCH
TUSHIE
Right from your living room!
PAGE 28
SUMMER RECIPES
That are sure to please your
palette and go easy on your
waistline! PAGE 29Join HAC by July 31, 2014
and we'll include over
$400 in services with your
membership!
See Page 3 for Details
2.
3. By: Tim Duer, PT, MS, CSCS, SCS, a
senior pediatric physical therapist and
sports therapy supervisor at The Center
for Sports Medicine at Nemours/Alfred I.
duPont Hospital for Children. He is board
certified as a clinical sports specialist by
the American Board of Physical Therapy
Specialties and certified strength &
conditioning specialist by the National
Strength and Conditioning Association
Jake had gotten the nod to be starting
pitcher for his team’s championship game.
It was late in October and the season had
been a tough one. He and his teammates
had weathered many ups and downs, but
he couldn’t believe that this was the final
game of the fall season. They had been
perfecting their chemistry through the past
few years of winter pitching clinics and speed
workouts, spring training practices and
countless games through the summer and
fall. Now, it was up to Jake to lead the team
as they played for the championship title.
This sounds like a pretty inspiring story for
a high school or college player, doesn’t it?
However, what if I told you Jake was 12
years old? What if I told you that Jake and
his baseball team had been practicing and
playing for more than 40 weeks of the year
for the past 3 seasons? What if I told you
that part of the ups and downs that the
team had endured included almost every
player on the team missing a few weeks
due to increasing arm pain? Stories like
this are becoming more and more common
as the trend of “sport specialization”
continues to increase in younger athletes.
Sport specialization describes participation
in a year round training program to
develop skills in a single sport. Sometimes,
this year round activity is in addition to
participation in other sports and activities.
However, more often than not, this year
round participation occurs at the exclusion
of participation in other sports in order to
increase single sport focus. This type of
specialization had previously been reserved
for the high school athlete, but it appears
that many athletes 12 years and younger
are now moving towards single sport
specialization. Studies in the fields of
sports medicine, pediatrics and psychology
have looked at some of the risks associated
with this trend. Some of the key concerns
include:
Increased rates of overuse injuries:
Increased training time is often cited as the
most notable contributor to a rise in sports
related “overuse injuries.” These are injuries
that do not occur as a result of an acute
injurysuch as a fall, collision, or impact, but
rather, occur slowly over time. In the young,
developing athlete this increased training
volume coupled with limited strength and
flexibility results in excessive strain and
associated injury to the musculoskeletal
system.
Increased risk of burnout and early drop
out: Many recent studies have shown an
association between early sport specialization
and increased burnout/drop out rates. This
can be associated with an increased rate of
overuse injury. Burnout is characterized by
a response to chronic stress where a young
athlete withdraws from enjoyment and
eventually, participation in the sport.
Exclusion of “recreational level”
participants: As many kids move towards
early “elite” levels of participation and travel
team play, other teammates become discour-
aged from continuing to play a given sport.
These kids self-selectout of the sport due to
limited early personal or team success
and become less interested in other
recreational sports or activities.
Limits skill and coordination
development: Limiting participation to only
one sport may also impact the development
of the athlete. By diversifying participation,
young athletes develop a wider array of skills
and body awareness that will eventually lead
to gains in performance. In a 2013 study,
college athletes were surveyed regarding their
participation in multiple sports as a youth
athlete. Only 30 percent of the 296 athletes
surveyed specialized in just one sport prior to
the age of 12, and 88 percent participated in
more than one sport as a child. However, this
is not to say that early specialization is not
without its benefits.
Improved performance in specific sports:
In some sports where performance often
peaks in adolescence and early adulthood
(such as gymnastics and figure skating),early
specialization may be especially beneficial.
Early participation and specialization is often
necessary in order to develop the necessary
specific skills needed to perform at a high
level.
Increased age-group success: Athletes that
specialize early will often have greater
success as an individual and as part of a
team during early participation. This
implies that the youth team that plays
together year round will have increased
success collectively, but not necessarily
as they move to teen and high school
participation. This is also associated with
a short-term boost in self-esteem and team
camaraderie.
Greater access to better coaching and
development: This early success can also
increase available resources for further
development, rewarding those with a
higher level of participation, but also
discouraging those not competing at this
advanced skill level.
This current trend in youth sports for earlier
specialization shows no sign of slowing
down. More and more parents will be
faced with the decision as to whether their
child should move towards a single sport
rather than diversifying and then will have
to manage the associated social pressures.
It is important to know the facts and to
discuss the pros and cons with your child,
his or her coaches, and medical providers
in order to make an informed decision that
is best for your child.
DiFiori JP, Benjamin HJ, Brenner J, Gregory A, Jayanthi
N, Landry GL, Luke A. Overuse Injuries and Burnout in
Youth Sports: A Position Statement from the American
Medical Society for Sports Medicine. Clin J Sports Med.
2014;24(1):3-20.
Sagas M. What does the science say about athletic
development in children. Research Brief, University of
Florida Sport Policy & Research Collaborative for the
Aspen Institute Sports & Society Program's Project Play.
September 13, 2013
Jayanthi N, Pinkham C, Dugas L, Patrick B, LaBella C.
Sports Specialization in Young Athletes: Evidence-
Based Recommendations. Sports Health: A
Multidisciplinary Approach 2012;20(10).
Sport Specialization at an Early Age: Good or Bad?
2
4. 302-766-7819 | WWW.HACHEALTHCLUB.COM
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Enhance Your LIFEWITH HOCKESSIN ATHLETIC CLUB
5. In this edition of Enhance
302-766-7819
WWW.HACHEALTHCLUB.COM
Member Spotlight: Judy Katz | PAGE 5
Agave & Other Natural Sweeteners | PAGE 6
Meet ISR Mom, Michelle Nardozzi | PAGE 8
5 Tips for Making Exercise Easier | PAGE 14
Member Spotlight: Patricia Bartlett | PAGE 19
If You Truly Seek a Balanced Physique, Remember
Your Posterior Chain
featured articles
Diets Demystified
HAC provides some insight into the quickly growing movement
toward leading healthier lifestyles, including the breakdown of five
long-term eating habits that might be good for you. | PAGE 9
Best Shape Ever! Meet Kim Crossan
Kim Crossan is a mother of three who took charge of her life with
HAC and her Personal Trainer, Damon Marable. | PAGE 15
Adult Basketball League at HAC
Learn more about HAC's 32-team competitive adult basketball
league. | PAGE 23
Top-Notch Tushie: Right from Your Living Room!
Two butt-kicking exercises that are simple, yet effective. | PAGE 28
Summer Recipes: Shellfish Specials
Try four delicious summer recipes featuring shrimp and lobster!
They are sure to impress if you're having company, or work well for
a healthy dinner on your own! | PAGE 29
Enhance Magazine, July 2014
Editor-in-Chief: Lisa Maguire
Senior Graphic Artist: Caitlin Hess
Hockessin Athletic Club Article Photographer: Brad Hoy
Have a story you'd like to share? Questions or Comments?
Contact lmaguire@hachealthclub.com
H
AC SWIM ACADEM
Y
Swim Lessons for All Ages
ISR (ages 6 months - 6 years)
Lil’ Seahorses (ages 6 months - 36 months)
Turtles (ages 2½ - 3 years)
Tadpoles (ages 3 - 4 years)
Froggie (ages 4 - 5 years)
Squid (ages 4 - 6 years)
Octopus (ages 5 - 7 years)
Piranha (ages 6 - 8 years)
Barracudas (ages 7 - 12)
Swim Team Conditioning (ages 12 - 18 years)
Private Swim Lessons for all ages
302-239-6688 x 149
www.hachealthclub.com
| PAGE 22
4
6. By: Judy Katz
My relationship with HAC started with
Jean Musumeci when she signed me up.
She was upbeat, sweet and so very helpful.
As I started coming every day (at
least 5 times a week, as I still do), I took
advantage of everything that was offered,
starting with the two personal training
sessions and the opportunity to try each
of the small group classes.
I tell everyone I meet who has recently
joined to do this and am so surprised at
the number of those who don’t. It gives
one a great start! I also tried the fitness
classes as I continued to work out with
the free weights and elliptical.
One day, after Hurricane Sandy, I saw
a young woman loading up her SUV and
asked if I could help. She told me she was
going to Toms River, NJ with donations
from members. I mentioned to her that
I had moved to Delaware from that area
and had a business in Toms River. Our
friendship started and I also started taking
Jenn’s (the gal with the SUV) Zumba
classes. I haven’t stopped dancing yet!
Because of those Zumba classes, the
twice weekly Advance Conditioning class,
“En hance: /en ‘hans/ - intensify, increase, or further improve the quality, value, or extent of.”
working out with weights and “mixing it
up” with other classes,
“I not only lost weight, but also have
dropped 2 dress/pant sizes since joining
HAC!”
I cannot say enough about the
friendships that have come with my
HAC experience. I renewed some old
friendships, as I was a member of Pike
Creek Fitness Club for six years, and have
made too many new friends to count!
When returning from a recent vacation,
I told my daughter that I had to “get back
to my job!”
When anyone compliments me on my
fitness, and wants to know what I do, I tell
them to meet me in the weight area after
class and I’ll show them some exercises.
I’ve been able to continue my habit of 45
years of reading food labels, eating well
and I love the exercise component of my
wellness program the most. This has
become my way of life, not just an exercise.
HAC is the best place to come for fitness
and friendships. I love to come every
day. If I’m tired, I perk up! If I feel full of
energy when I come, I leave with more!
By: Karen Davies
Each of us join HAC for individual
reasons but certainly one of those is to
enhance our mind, body and spirit. Little
did I realize that not only would each of
these three elements improve, but some
of those results were due to the inspiration
of a petite, salt and pepper 75 year old
senior we know and love as Judy Katz.
Judy may have legs on the slimmer
side of life but she packs a punch
while simultaneously inspiring a bunch.
A trifecta, if you will, of dedication,
determination and encouragement, are
easily dispensed and shared like a Kohl’s
coupon of 30% off on Bonus Buy days.
Judy doesn’t just talk the talk, she
walks the walk, and has managed to
dance her way not only out of Zumba
classes smiling but into our hearts.
She has personally encouraged and
introduced me to new classes I often
overlooked. The authentic nature of
her spirit ignited me out of warm duvet
covers on cold winter mornings and into
Advanced Conditioning class. She raised
that 12 lb. Kettlebell with fierce intention,
which in turn, raised my spirit and my
heart rate faster than a front row concert
seat with Tim McGraw.
If Judy could do it, I could do it,
and I did. She knits scarves to donate
a portion to HAC charities and puts the
“fun” in fundraiser Zumbathons. She
shows up, everyday in every way to simply
just be the best that she can be. Little does
she know that just by being true to herself,
many others have been inspired to do the
same. Getting to know and work out with
Judy Katz will leave you strengthened,
elevated and smiling.
“Now that’s what I call an “enhanced”
HAC membership experience.”
HAC Member, Judy Katz.
Karen Davies; (left), Judy Katz; (center),
Zumba Instructor, Jenn Palacio; (right). Judy in Zumba Toning class.
5
7. I am a mom of four children, ages 11, 8, 5 and 2. As my family grew, so did my
hesitation for taking a day trip to our local pool. The kids would only be lucky enough to
swim if my husband or another adult could assist me in watching my group. Often times,
parents take the 'day at the pool' concept for granted.
One evening, at a dinner party, a friend expressed excitement over the fact that her two
year old was able to swim and safely float. She learned the water safety skills from ISR.
After listening to her excitement regarding her daughter's accomplishment, I contacted
Devon and Nadya. Together, they taught my older children to swim several years prior.
Nadya and Devon talked to me about ISR and encouraged me to research the website
and watch the videos. I did my homework.
Seeing an infant stay afloat was unbelievable. I decided to sign up. It was an opportunity
for me to give my youngest child, Graeme, a chance to love the water, while appreciating
its danger. It was a life skill that I could gift to him early on in his life.
At first, it was tough. Graeme was barely two. He cried for the first ten to twelve days, during his lessons. But, eventually, he
stopped, smiled, opened his eyes wide and his confidence and competence became evident.
The transformation I witnessed as my young child
made his way through ISR was remarkable. I
so much appreciate that I sacrificed my time to
get him to Hockessin Athletic Club each day.
He loves the water, he loves Miss Devon, and
our maintenance lessons are the high point of
his week. I gained my own confidence-that is,
confidence to take all four children to the pool for
a swim. I highly recommend this program! I am
grateful that I 'took the plunge!'
INFANT SWIMMING
RESOURCEPROUD
PROVIDER OF
HAC ISR™ FUN FACTS
Hockessin Athletic Club ISR Instructors have "skilled" over 100 children!
Hockessin Athletic Club was the first ISR location in Delaware!
Hockessin Athletic Club's furthest driving client came all the
way from King of Prussia, PA!
To date, there have been two documented cases of children who saved
themselves using the ISR Skills they learned at HAC!
THANK YOU
We want
Michelle Nardozzi
8. M
aybe by now you've
stopped eating
the added sugars
in your diet by cutting out
overly processed foods.
What is the next safe step
for the sweeteners that you
do consume - perhaps in
your coffee, tea, or if you are
baking at home? Well, I am
going to do my best not to
"sugarcoat" the answers and
just tell it like it is, as research
has shown up to this point.
First of all, too much of
any type of sugar can be
dangerous. We wouldn't want
to eat five oranges in a day.
That could affect our bodies
in a negative way. But, when
used in moderation, there are
still some sugars that are
better options than others.
When fructose (also called
levulose) occurs naturally
in a fruit, it has a different
affect on our bodies than
concentrated fructose.
Concentrated fructose does
not occur naturally anywhere.
Unlike man-made fructose,
levulose contains enzymes,
vitamins, minerals, fiber, and
fruit pectin. Refined fructose
is lacking these essentials.
Therefore, the body doesn't
recognize refined fructose
and it is processed in the
body through the liver. People
who consume it in excess
show unhealthy changes
in liver function, insulin
sensitivity, and fat storage.
Natural fructose (or levulose)
is digested in the intestine,
which is where sugar should
be processed in our bodies.
Keep this in mind as we look
at some options for sweetness.
Despite what you may have
been told about agave nectar
having a low glycemic index,
it is not great for our bodies.
Most agave sweeteners are
produced from the blue
agave plant. The core of the
plant contains the aguamiel or
"honey water," the substance
used for syrup production
(and, when fermented,
tequila). Although the
container may say "natural",
"raw" or "organic", the natural
elixir agave starts out as has
been heavily processed to
form a syrup or nectar.
Processing the blue agave
yields a product with either
a dark amber or light color,
and a consistency much like
maple syrup. The light-colored
nectar resembles maple syrup
or honey in flavor, but the
taste is more delicate, which
has made agave a popular
sweetener for energy drinks,
teas, nutrition bars, and more.
Amber and dark agave nectar
taste similar to caramel, and
can be used like maple syrup
on pancakes and waffles.
The bottom line is that refined
agave sweeteners are not
inherently healthier than
sugar, honey, high-fructose
corn syrup, or any other
sweetener. That may sound
appealing however, agave
has about 60 calories per
tablespoon, compared to
40 calories for the same
amount of table sugar. But
because agave is about 1
1/2 times sweeter than sugar,
you can use less of it - which
means you can achieve
same sweetness for about
the same number of calories.
Nutritionally and functionally,
agave syrup is similar to
high fructose corn syrup and
sucrose syrup. Agave nectar
or syrup contains 70% or
higher concentrated fructose,
What about Agave
& other "Natural"
Sweeteners?
Agave
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9. This is not the best choice, but
it is much better than agave.
The only major difference
between this and "white sugar"
is that it is unbleached. It is
still refined, with much of the
nutrients sucked out of it.
But, it does not have the high
concentrated amounts of
fructose like agave does.
Stevia does come from a plant.
However, most of the products
you can buy have other ingre-
dients added. Truvia, for ex-
ample, is 86% erythritol, which
is a sugar alcohol. Stevia in
the raw contains dextrose,
but the amount is incredibly
small. So, there is much more
of the actual stevia. You can
find pure stevia extract in some
health food stores or grow the
stevia plant yourself. However,
since stevia is calorie free,
you must be careful how you
use it. If you put only Stevia
in your coffee, your body
tastes something sweet and
is expecting calories, which it
doesn't receive. Your brain then
makes you crave something
sweet to eat. I suggest mak-
ing sure you are having your
coffee when you are hungry,
along with some food. Also,
Stevia can be tricky to use for
baking.
Raw, unpasteurized honey
contains vitamins, minerals
and other nutrients that are
removed from refined honey.
Most of the honey that comes
to the U.S. is really sugar
water mixed with a small
amount of actual honey and
is sometimes even tainted
with lead. So, opt for raw
honey that is harvested locally.
Although honey is great in
tea, it wouldn't work as well
These two are very similar.
Sucanat stands for (SU- sugar,
CA- cane, NAT- natural). It
is whole cane sugar from
dried sugar cane juice. It
retains 100% of the molasses
from the sugar cane and
is found in a dark brown
granulated form. Rapadura
is also dried cane juice. It is
sold in large blocks in Brazil,
but also comes in granular
form from a company in
Germany called Rapunzel.
It is labeled "organic whole
cane sugar." They both
contain calcium, potassium,
magnesium, Vitamin A and
Vitamin B. While these are
not recommended in large
amounts as to add to our
daily intake, they do aid
in proper sugar digestion.
They do work well in heartier
recipes like pumpkin muffins
or chocolate cake.
The real reason there is such
an epidemic of diabetes and
obesity in this country is due
to the highly concentrated
amounts of fructose as
added sugar being put into
almost everything out there,
from ketchup to bread to
dressings to soup and on
and on. The other dangerous
option is buying things
labeled as "diet" or "sugar
free" as these have other
dangerous chemicals that
our bodies don't recognize
and can't digest properly.
On top of these products
aiding obesity, they bring an
onslaught of other cancers
and diseases. Eating whole
fruits is a healthy option if we
are craving something sweet.
The bottom line is, once
we cut out most processed
foods, the little bit of sugar
we may use for baking or in
our coffee and tea is fairly
safe for us in any of the
mentioned forms, except for
agave.
more than high fructose corn
syrup (55%).
Sugar in the Raw
Stevia
Raw honey
Sucanat & Rapadura
for coffee and certain forms
of baking.
For more information call (302) 239-6688 x 156 or visit www.hachealthclub.com.
See your child succeed and
develop while learning motor,
language, and congnitive skills.
Hockessin Athletic Club Preschool
DELAWARE INSTITUTE FOR
Before&AfterSchoolCareBefore&AfterSchoolCare
at H o c k e s s i n At h l e t i c C l u b
The Before and After School Care program is an exciting
program for children with working parents. The program
includes gymnasium games, activity rooms, and use of other
club facilities. Additionally, HAC staff will provide homework
assistance, as well as escort your child to his or her YES
Program classes that are scheduled within our care times.
Our trained staff will care for your child during before-school
and after-school hours. We welcome children in grades first
through seventh.
Contact kidsprograms@hachealthclub.com for more information!
Hours of operation: 7 am-6 pm.
Advanced notice is required.
Open to members and
non-members.
10. The list of fad diets is quickly growing longer and the
importance of knowing what you’re eating and how it effects
you is as important as ever. Typically, when people think of
“diet” they think of weight loss, short-term changes, and food
that doesn’t “taste good.” The word diet can absolutely mean a
short term change to eating habits to get weight loss results. It
also refers to your long term eating habits. We all actively have
a diet. If your main source of calories is pizza and beer, then
your diet is pizza and beer.
There is generally one of two main reasons behind the decision
to change a diet. One is weight loss, and the other is to
better your health. The latter houses an array of prompts, but
ultimately if you are concerned about gluten, have diabetes,
heart issues, or just want to feel better, it’s all in the name of
being healthier.
So, you know you want to be "healthier." You know you want
to eat "better." But what does that mean? The most common
problems in figuring that out are what to eat, and who to
trust in helping to make those decisions. Unfortunately, our
knowledge about what we're eating and how it affects us
long term is still developing. There's no cookie cutter diet
that fits all needs, and everyone is an expert these days. The
number one rule in changing your diet is to be educated.
Listen to sources you can trust - your doctor, a nutritionist,
your own good sense. Read about different foods, different
diet trends, stay up to date on the most recent trends in
eating, and attempt to understand why they're moving in that
direction. The more you know, the better you'll be at making
on the fly choices about what to eat, and the more successful
you'll be long term.
So, keeping in mind that there is no one size fits all in
dieting, and also that you should always consult your doctor
before making drastic changes to your diet, (replacing that
second slice of pizza with a side salad probably doesn't
warrant the visit or the copay!), here is a list of some recent
dieting trends and general practices that HAC supports.
Please remember, HAC recommends pulling elements from
many styles of dieting to offer more balance and create a
plan that will truly work for you long-term.
DIETS
What is it?
The Paleo Diet is based upon everyday, modern foods that
mimic the food groups of our pre-agricultural, hunter-gatherer
ancestors. Following the guidelines in this diet, protein, fiber,
and healthy fat intake is increased while carbohydrate intake
is decreased. Typically Paleo-friendly foods are unprocessed,
natural foods, as they are easy for our bodies to digest.
Main Palette:
Animal Protein (beef, chicken, pork, fish, etc.) Plant Protein,
Nuts, Seeds, Eggs, Fruit, Vegetables.
Main Avoidances:
Grains (wheat products, rice, corn, etc.), Dairy, Beans/
Legumes, Refined Sugars, Artificial Sweeteners
Best Uses:
You are likely to see weight loss or changes in your body if
switching from a diet that is drastically different in nature. If
you are living on pizza and beer, expect to see rapid changes.
Remember, the Paleo Diet is most effective as a lifestyle
change, not a temporary diet. For a shorter term commitment
with results that are still likely to last, try the "Whole
30" diet, which is a strict 30 day commitment to Paleo-
For specific information tailored to your
personal tastes and dietary needs, contact our
Assistant Fitness Director, Rachael Ling at rling@
hachealthclub.com to be set up with a nutrition
coach.
By Lisa Maguire & Nicolette RovetDemystified
style foods, and follow it with a looser form of Paleo. For help
designing a Paleo-based follow up meal plan that incorporates
other food items, consult a nutrition coach.
More Information:
Paleo Diet: www.thepaleodiet.com
The Whole30 Program: www.whole30.com
Nutrition Coach at HAC: RLing@HACHealthClub.com
Paleo Diet
While it can be tempting to take drastic measures to lose
a couple of pounds for a major event, bear in mind that
the changes are often not permanent, and can sometimes
result in more harm than good.
Typically with a crash diet, you are losing one of two
things: water weight or muscle.
Making some simple long term changes can help with
bloating and water weight, and the last thing you want to
lose is muscle.
Consult a physician or a nutrition coach before deciding
to try a drastic measure.
WARNING: Crash Dieting
9
11. MYTH: It is difficult to get protein as a vegetarian/vegan.
The truth is that there are several plant, nut, and bean based
sources to obtain protein.
Vegetarianism
What is it?
The vegetarian diet mainly excludes animal based
protein, including eggs or dairy products, though
some vegetarians do eat fish, eggs, and dairy.
Main Palette:
Plant Protein, Nuts, Seeds, Fruit, Vegetables, Grains
(wheat products, rice, corn, etc.)
Main Avoidances:
Animal Protein (beef, chicken, pork, fish, etc.)
Best Uses:
Most vegetarians either have a difficult time
digesting meat or they have a moral aversion to
eating animal protein. Just excluding meat from
your diet is unlikely to produce dramatic health
or weight loss results, using Vegetarianism as a
baseline is a good way to get yourself in the habit
of ingesting more fruits and vegetables. Adding
the principles of avoiding processed foods, refined
sugar, and artificial sweeteners when possible will
help you move in the right direction. It is important
to speak with your physician or a nutrition coach
prior to taking on a major diet change such as
removing meat entirely.
More Information:
Nutrition Coach at HAC:
RLing@HACHealthClub.com
Vegan
What is it?
The vegan diet excludes animal based protein, as well as any
animal by-product. It is much more strict than vegetarianism with
regard to any consumption or use of animals or their by-products.
Main Palette:
Plant Protein, Nuts, Seeds, Fruit, Vegetables, Grains (wheat
products, rice, corn, etc.)
Main Avoidances:
Animal Protein (beef, chicken, pork, fish, etc.), Eggs, Dairy
Best Uses:
Like vegetarians, many vegans have a moral aversion to eating
animal protein and it is important to speak with your physician or a
nutrition coach prior to removing all animal products entirely from
your diet.
More Information:
Nutrition Coach at HAC: RLing@HACHealthClub.com
As a whole, HAC does not typically recommend that anyone eat
an exclusively raw diet, however, there are a great deal of benefits
to eating fresh fruits and vegetables, and HAC recommends
incorporating a healthy balance of these items in your day to day
intake.
There is still limited scientific evidence regarding the depletion of
nutrition in cooked food, and eating undercooked or raw poultry, fish,
or other meats can make you ill.
Talk to a nutrition coach and your physician before following a 100%
raw meal plan.
QUESTION: What about the Raw Diet?
It's okay to indulge. In fact, we encourage it in
moderation. It would be incredibly difficult to
avoid all "bad" food choices all of the time.
There will be social situations where you find
yourself without "ideal" choices, or days where
you really just want to enjoy a cup of ice cream,
or nights where you just need to grab a pizza.
As time passes, you'll find that your tastes
change, and the want to indulge will decrease
and the types of items you want to indulge in will
change.
For real-life accounts of how healthier eating
has changed tastes and habits, look up stories
about people or families who have gone sugar-
free for an extended period of time.
TIP: Indulging is Okay
12. If you ask us, they're just not a good idea. As you make
changes to your diet and begin to eat less, you'll naturally
crave food less often anyway. Additionally, all diet pills
note right on the bottle that they require diet and exercise
for optimal results, so they're a lot of expense for typically
what's not a lot of return.
HAC does recommend taking a multivitamin and in some
instances an additional fish oil or other supplement.
Getting all of the essential daily nutrients your body
requires is incredibly difficult through diet alone. Talk to a
nutrition coach about what brand and what supplements
you should be considering.
TIP: Multi & Other Vitamins
WARNING: Diet Pills
What is it?
The Mediterranean Diet has been getting recent rave
reviews for its claimed health benefits. According to the
U.S. National Library of Health Medicine, this diet can
lower the risk of heart disease and other ailments due to
lower triglycerides and cholesterol, as well as stabilizing
blood sugar.
Main Palette:
Plant Protein, Nuts, Seeds, Fruit, Vegetables, Grains (wheat
products, rice, corn, etc.) Fish and Other Seafood, Olive
Oils, Healthy Fats
** Red meat is included in the diet but limited to just a
couple of meals each month.
** Dairy is also included in limited amounts, usually in the
form of cheese or yogurt.
Main Avoidances:
Eggs, Butter, and Refined Sugars
Best Uses:
To improve overall health.
More Information:
U.S. National Library of Health Medicine: http://www.nlm.
nih.gov/medlineplus/ency/patientinstructions/000110.htm
Mediterranean Diet as Explained by OldwaysPT.org:
http://oldwayspt.org/resources/heritage-pyramids/
mediterranean-pyramid/overview
Nutrition Coach at HAC: RLing@HACHealthClub.com
Mediterranean
We always hear about calories in vs calories out. A pound
is equal to 3500 calories. Count your calorie intake. Count
your calorie expenditure. This item is X calories.
The often forgotten and equally important component of
calorie consumption is the value of those calories. Not
enough emphasis is placed on the "empty" calorie. What
does that even mean? Well, an empty calorie is one of no
nutritional value. For example, soda carries a whole lot of
calories from a whole lot of sugar, but not much else. No
protein, healthy fats, or essential vitamins and minerals.
You might see a difference in your weight if you restrict
your diet to 1300 calories of only ice cream, but your body
certainly is not going to feel very good.
Remember, you are what you eat, and your body requires
not only a certain number of daily calories to function, but
also certain amounts of essential vitamins and minerals,
proteins, fats, and more to function properly.
TIP: Calories vs. Content
What is it?
The Gluten-free diet began as a prescription for people with
Celiac disease, and as more people began to test negative
while showing classic symptoms of Celiac disease, it became
a prescription for what's now known as gluten-sensitivity.
There is a very fine line between enjoying a healthy gluten
free diet and an unhealthy one. Just because a product is
"gluten-free" doesn't make it good for you. If you do decide
to hop on the gluten-free bandwagon, try cutting back all
grain consumption and eating gluten-free replacements when
necessary, while increasing your intake of naturally gluten free
items such as meat, dairy, vegetables, and fruit.
Main Palette:
Animal Protein (beef, chicken, pork, fish, etc.) Plant Protein,
Nuts, Seeds, Eggs, Fruit, Vegetables, and Dairy
Main Avoidances:
Gluten
Best Uses:
To reduce bloating and various causes of discomfort in some
cases or to pave the way to eating a lower-carbohydrate
style of diet. People who decide to go gluten free and see
differences in their physique or on the scale usually have
begun avoiding grain rather than replacing their normal
gluten products and eating habits with gluten free substitutes.
More Information:
Nutrition Coach at HAC: RLing@HACHealthClub.com
Gluten Free
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15
15. Plan exercise into your day. Set aside a specific time in
your schedule to exercise and put it in your planner.
The night before you plan to exercise in the morning,
make it easier on yourself to get out of bed and go.
Leave your water bottle, iPod, headphones, sneakers,
and workout clothes out the night before so that you're
ready to go in the morning. Or, pack a gym bag the
night before and bring it with you so that you can go
right to the gym after work.
Number one excuse for not working out? Lack of time.
Squeezing in just a few minutes of physical exercise a
day has huge benefits on your health, gives you energy
and perks up your mood. The recommended daily
amount of exercise is a minimum of 150-175 minutes
a week, that’s 30-40 minutes 5 days a week, and less
if you workout on the weekends. Schedule some
exercise time every day, even if it's just a few minutes.
Be consistent. Follow your schedule regularly for the
most effective results. Change up your daily routine to
incorporate activity. Park at the back of the parking lot
at work to add more walking time, or add an extra lap
at the mall when shopping. Integrating more activity
into your usual routine will help you stay active. Split
up your workouts. You can get the same benefit from
short workouts spread throughout the day as you do
with continuous workouts.
ExerciseTips
Exercise is one of the most effective ways of improving your life physically and mentally.
No matter your age or fitness level, there are always ways for you to enjoy physical activity to help you feel
better and enjoy life. Exercise can give you more energy throughout the day, help you sleep better at night,
and become more positive. Here are some tips to help getting around what might be holding you back and to
find ways to self motivate.
BY: NICOLETE ROVET
Do you easily get bored during your workout? Try
something you've never done before. This will also be
beneficial for your body because you won’t be doing
the same workout constantly. Skip the tread mill and
embrace the great outdoors. Also, don’t forget to bring
that upbeat music that will motivate you to keep you
going.
Working out with friends can be a huge motivator.
Knowing that a friend is waiting for you at the gym or
the end of the block for your weekly jog can change
everything and it sure can get you out of bed faster.
Even if you don’t play sports or consider yourself
competitive, you’d be surprised at how working out
with a friend can bring out your competitive side.
14
16. Almost four years ago my family
joined HAC. As a birthday
gift, I gave my husband Bryan
personal training sessions. It was
something he had always been
interested in trying. The trainer
he was assigned to was Damon.
Bryan enjoyed his sessions and
thought that I would too. I had
never really spent much time in
a gym and when I did, only used
the machines for cardio. Before I
knew it, I was signed up and ready
to start training with Damon. I was
very nervous and anxious.
Right from the start Damon was
friendly, encouraging, and positive.
After only one session, I was
hooked and ready for more. I
never felt intimidated and Damon
presented me with challenges that
I could work towards conquering.
“I became stronger and more
health conscious. My eating
habits changed and my
energy increased.”
After about a month and a half, I
found out I was pregnant and had
to stop training due to medical
reasons. I never lost Damon’s
support though. I could still do
light cardio and he was
always checking on me to see
how I was feeling. He found
articles and information on
exercise during pregnancy and
even went as far as buying me a
DVD I could use at home. Once
our daughter was born, it took
me almost a year to get back into
the gym regularly. I couldn’t wait
to work with Damon again and
it didn’t take long to see results.
Damon wasted no time and had
me weight training and swinging
kettlebells!
“I’ve lost the baby weight
and gained muscle back.”
Damon is creative in his exercises
and is always coming up with a
new twist. I never know what will
come next, but it will always be
effective and target the areas I
would like to tone up and improve.
No workout would be complete,
though, without squats, deadlifts,
or anything that will improve my
lower body! Even when I think
that a weight is too heavy or I
have nothing left to give, Damon
is there to cheer me on. He never
lets me fail and pushes me to do
things I never thought I could.
Damon’s positive energy, caring
personality, and drive inspire me
to be a better person every day
and to make sure I hit the gym!
Best
Shape
Ever
How working out with a Personal Trainer helped
Kim reach her goals, and lose the baby weight!
After Pregnancy #3!
HAC Elite Personal Trainer, Damon Marable; (left),
with HAC Member, Kim Crossan; (right).
15
17. 6. 6. What are your results? Are you in
better shape now than before getting
pregnant?
I'm definitely in better shape now than before getting
pregnant. I am stronger and have more energy and
stamina. I have kept the weight off and been able to
maintain my current weight since my pregnancy.
My gym time is very important to me and I feel
much better and happier when I have worked out.
I spend most of my days working and running my
3 children around to dance and ice hockey. To
be able to get to the gym 3 times a week for myself is
something I truly value. I get to do something
I love and be with people whose company
I enjoy!
1. Were you fit/healthy before joining HAC?
No. I did not exercise or workout prior to
joining HAC. The most I ever did was Curves
with a friend and I did not see results.
I was not very overweight, but definitely wasn't
in shape and didn't have any muscle. When
I first started, I wasn't eating very healthy
either, and Damon helped me change
that. I was basically looking to lose some
weight and do a little toning. Working
with Damon opened my eyes to actually
being able to build muscle without
being "bulky".
2. What were your goals when you
first started training with Damon?
My goals when I first started training with Damon
were to lose 10-15 pounds and tone up. I wanted
a healthier life style and to have more energy.
My children were 5 and 8 so they were very busy
and I wanted to keep up. I was concerned with
becoming "bulky" if I lifted weights too much
but Damon soon changed that view! Once I
started seeing the results of weight training, I
was hooked. I also wanted to become more familiar
with the equipment and learn how to use the gym to
my advantage. I had never been shown how to do any
of that and was intimidated to try to do it on my own.
Damon showed me which pieces of equipment to use
and how to use it properly. I definitely gained confidence
in going to the gym. I would never have picked up a
kettlebell on my own!
3. How much weight did you gain during pregnancy?
I gained 50-55 pounds while I was pregnant.
4. After you began training with Damon postpartum,
how long was it until you saw significant changes?
Within the first month I began losing the weight that I hadn't
gotten off on my own and I began seeing muscle be rebuilt
within 2 months. It felt good to start seeing results again
and to be back in the gym. I had someone to hold me
accountable and that helped keep me on track. Damon
was able to target the areas I needed to focus on and
encourage me to keep at it.
5. Could you lose the baby weight on your own
before coming back to the gym, or was there a
final straw somewhere nearing the end of your
year of irregular gym usage?
I could not lose the last 10-12 pounds I had put on while
pregnant. I had been eating healthy again and was just
lacking the motivation to go back to the gym on my own.
I had a 9 year old, 6 year old, and an infant to
keep me busy and provide me with an excuse not
to get to HAC. Once I started back with Damon
that changed. I was looking forward to the
gym again and my time training became "MY"
time. It was when I could be with other adults
doing something I truly enjoyed. I still look at
my gym time this way. It's the one thing I do for
myself on a regular basis.
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20. A
fter my long-term
relationship
abruptly ended, I
made a personal
decision to lose
weight and increase my
strength and stamina. My
friends were supportive but
not convinced of my goal.
Now they are saying “who
are you and what have you
done with Patti”?
My best decision was to join
HAC a year ago and request
an experienced trainer who
would not consider my age
nor gender as a barrier to
fitness levels. Chris Dollard is
an amazing Personal Trainer
with many Certifications.
What impressed me most
were not the pieces of paper,
but his focus and dedica-
tion to safely push his clients
beyond levels they thought
possible. I trust if Chris says
do it, I’ll be able to complete
the exercise or program with
his coaching. Chris and I
train twice a week. My
global work responsibilities
require evening conference
calls and travel, but my
colleagues know not to
schedule this time. I’m busy
at HAC!
What motivates me
to keep training?
1. Reducing Stress.
Even if I was tired when I
arrived at the gym I feel so
much better after a tough
workout.
2. Losing Weight.
Ten pounds needed to go
and they evaporated along
with two pant sizes. My
friend’s 12 yr. old daughter
got a new wardrobe since
my biceps are now too big
for some of my shirts!
3. Reaching goals.
What was once my work-out
is now my warm-up. It is
very fulfilling to complete
something new that I didn’t
think possible…80 push-ups,
numerous pull-ups or High
Intensity Interval Training.
Chris is invaluable in mak-
ing sure every move is done
with correct form, especially
important when I’m fatigued.
His favorite saying is “You
are an athlete, you can do
this”.
4. Improving on Age.
Age is just a number, but I
prefer not to put it in print.
Everyone can guess, much
more fun! Most people
are in disbelief at the real
number.
5. Developing
Camaraderie. HAC
feels like a “family”. I have
met many nice people and
know that a new friend is just
around the next corner or
machine.
6. Helping Others.
Hopefully I'm an inspiration
for others who just need that
first step to get in shape
no matter their age. One
never knows when your
fitness might really make a
difference. It did in March!
One “new Best Friend”
credits me with saving her
life in Jackson Hole, WY. She
disappeared over a steep
hill and was buried
waist deep near a tree hole
(soft snow that can act like
quicksand and then become
like concrete). As the last
person down the hill, I saw
that she was in trouble. I
immediately skied to help
her, calmed her down with
slow, proper breathing
techniques, dug her out
using my upper body
strength, helped her turn
the opposite way with skis
intact and pulled her up to
safety. She was able to ski
down to the remaining group
with lots of coaching. While
helping her, my skis were
sinking deeper into the soft
powder snow, my safety was
also in jeopardy. Since it
was such a dangerous
situation, it required all of
my resources since there
was no one left to help me:
I repeated: “I am an athlete,”
took a few deep breaths,
counted to three and jumped
180 degrees, no different
than GRIT Plyo…except for
wearing skis! Fortunately a
bad situation was averted
and we had an adventure
story with a good ending for
après ski where physical
ability really counted.
7. Good Investment.
There are so many things
that I still want to do in my
lifetime. Being fit and healthy
is critical to enjoying my
independent lifestyle.
Physical fitness has kept me
as active now as I was in my
20’s. My next car will have
a new body, but I’m stuck
with this one so I better take
good care of it!
So how old am I? Thirty-five?
Forty-five? Fifty-five? Older?
I prefer to say “mighty-fine”
and let you be the judge.
Hope you enjoyed my story.
Please say hi when you see
me.
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21. Ivy League.
Any League.
From Harvard to Duke, from UCLA to NYU, Sanford opens
doors to the colleges that are the ideal fit for each student.
By pursuing their own individual paths of excellence, Sanford
students end up in amazing places. In fact, our class of 2013
graduates were admitted to140 colleges and universities!
For more information about Sanford’s college
acceptances, visit www.sanfordschool.org/college_list.
Wegothere.
22.
23. The saying is true: “Out of sight,
out of mind”. Quite often when people
are working out, they look dead set in
the mirror. Nothing wrong with that,
as people often like to see what they
are working towards. It’s men as well
as women alike that are guilty of this
fitness vanity. Seeing the shoulders
become more defined, seeing the
pecs swell, seeing the arms show more
definition, etc. All of that is well and
good. However, something is often
overlooked. The front of the person
looks nice and on point, yet the back
looks... not as worked on. Again, out
of sight… out of mind. That would
be the posterior chain. It’s neglected,
sort of like the friend that wants to be
romantically involved but unfortunately
became friend-zoned. If utilized to the
full potential of it’s purpose (much like
any leg based activity), the posterior
chain, will actually complete your
physique not only visually, but will help
your physique functionally more than
you can ever imagine.
What the posterior chain consists
of is mainly the back half of your
physique, which includes the
lower back (erectors), glutes, and
hamstrings. However, keep this in
mind because it is relative to life and
especially in fitness: When something
is neglected or rarely used, it starts to
become weak. And when one side is
weak, yet the other is strong, there is
a significant imbalance. When there is
an imbalance, things have a greater
chance of going wrong and injuries
can happen.
When you solely focus on the front
half of your physique, be it for training
or even your typical routine day to day
activities, your front half will obviously
become stronger. The downside is the
posterior becomes weakened due
to the lack of proficient and proper
activity. Muscle groups that should be
used in their prime focus are undermined
and overlooked, therefore other synergist
muscles are called on to do things that
the prime mover SHOULD be doing.
Thus creating a lot of problems (back
pain anyone?).
Each group has it’s purpose.
Strengthening your back helps promote
your posture. Strengthening your lower
back (along with the rest of your core)
helps keep your spine intact by
supporting both sides of the vertebral
column and extending up from the
lumbar, thoracic and cervical sections
of the spine. It also serves side to side
rotational movement. The glutes need to
be strengthened and activated because
they actually play a pivotal role in
functionality. They are responsible for
force production in the hips, through
primarily being responsible for hip
extension.
If you truly seek a balanced physique,
Remember your
By: Damon Marable
Most people tend to rely on, and
drive force, through their knees. Which
is the worst thing you can do. Doing
so grinds your knees together and is
responsible for a lot of ACL injuries.
Driving the force through the hips
requires activating and driving force
production through the glutes for proper
hip extension and to prevent a bad chain
effect. See how the spine and knee
injuries can be prevented from proper
posterior chain activation? Hamstrings
aid in knee flexion and hip extension,
and also aid in transferring power
between the hips and the knee joints.
Strengthening them properly helps aid
the posterior chain as a whole.
Not only will it visually make you look
complete overall, but the inner workings
will have a very functional effect for your
body for a long time to come. Especially
if you take care of your body the way
that it is intended to be.
WITH DAMON
MARABLE
A total body class that puts emphasis on strengthening the
posterior chain. From the top of the lats to the bottom
of the hamstrings and everywhere in between,
you will be instructed on proper form from
stabilization to strengthening the
execution of the moves that
will utilize the total body.
Tuesday and Thursday | 5:15–6:00 pm
POSTERIOR CHAINPOSTERIOR CHAIN
Total Body Build a Booty
24. success to the staff, which continually
looks for ways to improve the league.
"[The league] gives players more
to do," Mulvena said. "In other leagues,
you play the game. You leave and come
back a week later and you play again.
Our league has something that play-
ers can stay involved in throughout the
week."
The league runs for most of the
year, with each season lasting 12 to 14
weeks. Each team plays eight games.
And every team makes the playoffs.
Game day is Sunday, when the action
is nonstop at two sites, HAC and three
courts at The Tatnall School, from 4:30
p.m. to 9:30 p.m. A typical Sunday
features 16 games played.
“It helps that the games are on
Sunday nights because most of us have
jobs,” said Paris Hines Jr., who plays for
ACC. “Most of us are off on weekends
or we work early. The games are later
and it's better for all of us.”
Mulvena said the league began with
a handful of HAC members who played
pickup basketball games on Tuesdays
and Thursdays. They wanted to start a
league.
In spring 2009, the league started
with four teams of eight players each.
Players’ skills were evaluated and they
were assigned to teams to create the
best competitive situation.
“That’s how we did it the first three
seasons, because we wanted to make
the teams as even as possible,” Mulvena
said.
The league initially was open only
to HAC members. Mulvena said he
wanted to build structure into the league
before opening it up to the public. He
has attempted to start a women’s bas-
ketball league, but it has not generated
enough interest although women have
played in the men’s league.
In August 2010, Mark London
joined HAC’s staff and became a strong
advocate for including non-members in
the league. London had played basket-
ball while attending Delaware Technical
Community College.
“I wanted to have a good basket-
ball league for years to come,” said
London, who also played basketball
overseas. “This was the ultimate place.
I wanted to do it because I was doing
something for the community and it was
HAC ADULT
BASKETBALL
LEAGUE
I
t's genesis was a handful of
basketball players who played
pickup games twice a week at
the Hockessin Athletic Club.
Five years later, the HAC Adult
Basketball League has morphed into
what players describe as a powerhouse,
featuring more than 30 teams, two
divisions, an All-Star weekend, year-
round competition, a dedicated
Facebook page and league website
that lists player statistics for each game,
photos of most games and game videos
on YouTube.
If that weren't enough, there is even
a talk show with hosts discussing team
match-ups, like ESPN's SportsCenter.
Players travel from New Jersey,
Maryland, Chester (Pa.) and Philadelphia
– some driving more than an hour – to
play in the once-a-week basketball
games.
"I would say this league is an A,"
said Timon Cartwright, captain of The
B.E.S.T. Squad (Brothers Establishing
Success Together) squad. "The next-best
league is a B-minus and the rest are
all C’s. That is based on the level of
competition, professionalism and the
referees that they hire. The staff actually
takes time to get to know the players.
They pay attention to the league and it's
just not about money. It's about com-
munity growth among the basketball
community."
Dave Mulvena, HAC sports
manager, attributes the league's
By: Bettinita Harris
23
25. helping out the company, too.”
When the league opened to non-
members in spring 2011, the number of
teams jumped to six.
By fall 2012, there were 18 teams,
divided into two divisions based on
skill level. The A division is comprised
of players who have had some college
or semi-professional experience. The B
division is the amateur division, designed
for recreational players. The league’s
growth led to adding a second site for
games.
The league ballooned to 28 teams
in fall 2013 and a third season was
added. By the winter 2014 season, 32
teams had registered for the league.
Mulvena said if the league expands
beyond 32 teams, a third site would be
needed to fit in all the games.
Mulvena attributes much of the
league’s growth to word-of-mouth
following the addition of a team with
which London was involved, The
Shooters Club. The team consisted of
players known for their shooting ability
who were longtime friends and frequently
played together in other leagues. When
other teams heard The Shooters Club
was part of the HAC league, they wanted
to join, too.
Originally called Warriors for Christ,
the team consisted mostly of a group of
guys who had known each other from
childhood.
“We played at the Kennett Y in
2005,’’ London said. “We got here
[HAC] in 2010 and some of the players
wanted to change it up a bit.”
The team’s name was shortened
to Warriors and later changed to The
Shooters Club after London took over as
the primary organizer.
“It was pretty crazy how successful we
were in every league,” London recalled. “I
remember in 2012 we played in between
10 to 12 tournaments and leagues and
won every one. We did not lose at all.”
The Shooters Club holds several
HAC league records: the longest win-
ning streak, 32 consecutive games over
a three-year span; the first team to score
100 points in one game; the first team
with a player recording a triple double
and the only team to win three
consecutive championships.
London said the team was so
successful that it attracted sponsors.
“We would come in every week
with T-shirts, shooting [warmup] shirts or
jerseys with different [company] names on
them,’’ London said.
When the team finally lost during the
winter 2013 season, London said it actu-
ally was beneficial for the league.
“It reminded me of when you are in
college,” London said. “When we lost,
everyone literally ran onto the court and
jumped up and down for the other team.”
London said the team disbanded
last summer after a series of life changes
hit The Shooters Club. Some members
moved out of state, some got married
and others had children.
“I think this is one of the best leagues
I have ever played in,” said London, who
still plays in the league. “You can see your
stats. And I think that is huge. It’s afford-
able. And the idea of the videos, to me,
was genius.”
London’s team truly became a dy-
nasty, Mulvena said.
“The Shooters Club set the bar for
every other team that comes into the
league,” Mulvena said.
The result is a league that is filled
with strong teams and highly skilled
players. Among the HAC league’s
biggest selling points is the opportunity
to play hard-fought games every week.
"The level of competition is higher,"
said Mike Hubbard, a member of Drunk
Monkeys. "I have played in a lot of
leagues. To me, this is the best one."
Mulvena said the HAC staff and
players are always devising ideas to
improve the league.
For example, HAC created a Face-
book page to communicate with players
and to promote the league. Photos are
taken at most games and posted on
Facebook and the league website (www.
hacadultbasketball.com). Players’ stats
are tracked and listed on the website.
A “game of the week” is videotaped
and placed on YouTube. Weekly videos
include recaps and previews of every
game.
Near the end of each season, the
league holds an All-Star event, which
features a 3-point shooting competition,
team shooting competition and all-star
games featuring the top players from
each division.
“None of the other leagues do
anything like this," said Wild Style's
Damian Ware, who has played in the
league four seasons. “In the other
leagues, you play and go home. This
league has a lot of good teams in it. It's
a competitive league.’’
Mulvena said the next goal is to be
able to videotape every game.
“Right now, they just hear about it,”
Mulvena said of results from each game.
“But I think if they had the chance to see
highlights from each game, that would
make it even more exciting.”
26. Nouveau Medispa at HAC
T
he overwhelming
advertisements and
endorsement of skin care
products can leave your
head spinning. Over the counter
products are constantly being
advertised on television and it
seems that Vogue magazine has
a new favorite anti-wrinkle cream
on a monthly basis. So who really
has the time to try these products
and determine which ones really
work for your skin?
At Nouveau Cosmetic Center,
we’ve done the homework for
you. We carry medical grade skin
care products that are constantly
tested by scientists as well as
our highly trained and educated
medical providers and skin care
specialist here in our very own
office. We even carry our own
skin care line that we have
customized ourselves after trial
and error! We have fallen in
love with our ABC Cream
(Advanced Brightening Cream),
which brightens, corrects, and
smoothes skin all in one product.
Over the counter (OTC) products
contain lower amounts of active
ingredients so they do not irritate
Are you using effective skin care products?
By: Allison Sherman
the skin, but also aren’t working
hard enough on your skin for
you to notice a difference either.
Medical grades skin care products
sold in medical spas, doctors’
offices, and dermatologist offices
contain high amounts of effective
ingredients that help you achieve
a more youthful look without
going under the knife. For
example, hydroquinone, which
is known for lightening dark
spots such as freckles and
hyperpigmentation, will only
come in very low dosages when
carried in drugstores.
At Nouveau Cosmetic Center,
we carry a higher percentage in
products like hydroquinone so
your desired results are fast and
efficient.
In this article, we have listed some
of our favorite medical skin care
products for Summer. Products are
just as important as Botox, filler,
and skin tightening treatments.
To ensure your results last,
you want to make sure you are
maximizing results with the right
products!
Make a complimentary appointment
with an Aesthetician at Nouveau
Cosmetic Center located on the lower
level of Hockessin Athletic Club.
Nouveau Medispa
302-235-4961
Over the Counter Products vs. Medical
Grade Skin Care at Nouveau Medispa
Oclipse + Primer SPF 30
Imagine waking up in the
morning and applying a product
that will protect you skin all day
long as well as prime your skin
and give you a little color for a
makeup base.
Vitamin C
We cannot stress to our patients
enough how important Vitamin
C is. We carry a 30% lotion that
contains antioxidants that help
smooth fine lines and wrinkles
while improving the PH level of
skin.
Neck Care
We often splurge on products
for our face and forget all about
the neck area. Nectifirm helps
with fine lines and slightly
tightens the neck’s thin skin.
Powerful Pad
Feeling oily during the summer?
Keep Cebatrol Pads in a cool
place to smooth oily skin as well
as remove dead skin cells.
Eye Cream
Eye Cream is so important at
every age! You are never too
young to think about sustaining
the elasticity around the eye
area. You want to use eye
creams morning and night.
27. Learning the Pose Method®
of Running will accomplish the above
and much more. This method of running was “founded” by Dr.
Nicholas Romanov, a leading endurance coach who has been
involved with many elite level athletes from across the globe.
Get an idea of what Pose Method®
of Running is and what it
looks like.
“Google” these two videos: “Dr. Romanov running on
ice” and “Usain Bolt, Berlin.” Both are perfect examples of
this method of running.
If you are interested, please contact Fitness Director,
Maria Argiroudis at margiroudis@hachealthclub.com
or call (302) 239-6688 or call for more details
Want to run without injuries?
Want to run more efficiently?
Want to run and gain speed?
Learn this method of running here at HAC!
“You don’t have to be a “runner” to learn this
skill. It applies to any athlete. The runners
position aka “pose” is the foundation to
most athletic positions and movements.”
For more information about Yoga Membership or to upgrade
your current membership status, please contact Katrina Clayton
at 302-239-6688 x 112 or kclayton@hachealthclub.com.
Hockessin Athletic Club offers a Yoga membership
that includes the total HAC Package as well as unlimited
heated yoga! Our unique yoga selections include Flow,
Align, Evolve, Ignite, and Awake.
28. HAC Members
An initial consultation of your choice & $50 Chirodollar Voucher
Can be used towards products, supplements or massage only!
Non Members
An initial consultation of your choice & $25 Chirodollar Voucher
Can be used towards products, supplements or massage only!
Delaware Chiropractic @ Louviers
105 Louviers Drive, Newark, DE 19711
To:
From:
A $130 VALUE!
Choose your FREE Health Service:
• Pain Consultation
• Posture and Spinal Consultation
• Auto Accident and Trauma Consultation
Gift of Good Health Certificate
Expires: July 31, 2014
Youth Sports
at hockessin athletic club
The YES Program
HAC SCHOOL OF DANCE
Ages 2.5-Adult
HAC TUMBLING
Ages 18 months-18 years
HAC MARTIAL ARTS
Ages 3-Adult
HAC YOUTH YOGA
Ages 3-13 years
HAC YOUTH SPORTS
Ages 3-15 years
DISCIPLINE
Confidence
RESPECT
Expression
self-esteem
responsibility
Acheivement
persistence
goal setting
Dedication
PERSEVERANCE
Commitment
Character
acraft@hachealthclub.com · 302-239-6688 x 124
Every HAC Member ages 3-13 receives one weekly class in Dance,
Martial Arts, or Tumbling AND one weekly class in Youth Yoga or
Youth Sports included in their membership!
29. Top-Notch Tushie
Put those quads & glutes to work with
these power moves! Get stronger at the
gym or right at home by incorporating
these exercises into your workout routine!
Right from Your Living Room!
Lunges
1. Stand with your feet
shoulder's width apart,
spine long and straight,
shoulders back, gaze
forward.
3. Lower your hips until
both knees are bent at
approximately a 90
degree angle. Your front
knee should not extend
over your ankle, and your
back knee should hover
above the ground. Keep
your weight in your heels
as you push back up to
starting position. Repeat
on both sides.
2. Step forward with
one leg into a wide
stance (about one leg's
distance between feet)
while maintaining spine
alignment.
HAC Master Personal Trainer, Andrea Mattisse, B.S in Health and Exercise Science, NASM-CPT, TRX RIP, and FMS Certified.
1. Starting Position:
Place a stability ball
against a wall and
gently lean against it,
positioning the top of
the ball into the small
of your back, but
making contact with
your tailbone, low- and
mid-back. Your feet
should be positioned
6 - 12" out in front of
your body, feet hip-
width apart with toes
facing forward or
turned out slightly.
2. Pull your shoulders blades down and back. Do not
allow your low back to pull away from the ball. Gently
lean into the ball, as you shift your weight into your
heels. Place your hands by your sides.
3. Downward Phase:
Inhale. Keep the
tailbone, low and
mid-back against the
ball as you bend your
knees, and begin to
lower the body. Push
back with your hips,
allowing them to drop
under the ball. The ball
will glide down the wall
with you as you lower
your body toward the
floor. Do not move the
feet. Keep your knees
lined up with your 2nd
toe. Continue to lower
yourself until challenged
or until your thighs
align parallel to the
floor. Hold this position
briefly.
Stability Ball Wall Sits
Elite Personal Trainer, Victor Del Campo, ISSA Certified, and FMS Certified Personal Trainer. 28
30. Directions:
In a small bowl combine red onion, lime juice, olive oil,
pinch of salt and pepper. Let them marinate at least 5
minutes to mellow the flavor of the onion.
In a large bowl combine chopped shrimp, avocado,
tomato, jalapeño. Combine all the ingredients
together, add cilantrob and gently toss. Adjust salt
and pepper to taste.
Zesty Lime Shrimp and Avocado Salad
Servings: 4
Serving Size: 7/8 cup
Calories: 210.4
Fat: 9.2 g
Protein: 25.1 g
Carb: 7.8 g
Fiber: 3.6 g
Sugar: 0.6
Sodium without salt: 260.8 mg
Ingredients:
1 lb jumbo cooked shrimp, peeled and deveined,
chopped*
1 medium tomato, diced
1 hass avocado, diced
1 jalapeno, seeds removed, diced fine
1/4 cup chopped red onion
2 limes, juice of
1 tsp olive oil
1 tbsp chopped cilantro
salt and fresh pepper to taste
Recipe found at: www.skinnytaste.com
Zesty lime juice and cilantro are the key ingredients to creating this
light and refreshing salad, no heavy mayonnaise to weigh it down.
Made with the freshest ingredients; jumbo shrimp, avocados, tomatoes,
red onion, cilantro and chopped jalapeño tossed with some freshly
squeezed lime juice and a touch of olive oil.
Serve this as is for an appetizer, or over lettuce or tostadas for a lunch
or light meal. This will be a huge hit! You can easily adapt this to suit
your taste by adding more or less cilantro, jalapeño etc. If you plan on
making this ahead of time, you can combine all the ingredients except
for the avocado and cilantro and keep this refrigerated, then add them
right before serving. This easily doubles for a large crowd. Your taste
buds will dance when they taste this salad!
Zesty Lime
Shrimp &
Avocado
Salad
Submitted by: Caitlin Hess
29
31. This is an easy summer dish you can make right at home. Now
that the weather is warmer, why not try some bangin' shrimp
on the grill? The excitement of being able to grill again and not
dirty up your kitchen is always a plus. These shrimp skewers are
the bomb! The spicy, salty, sweet combination of the creamy chili
sauce is what makes them so good!
Directions:
Combine the mayo, scallions, sweet chili sauce and
sriracha sauce in a small bowl. Set aside.
Soak wooden skewers in water at least 20 minutes
(or use metal ones to avoid this step). Season shrimp
lightly pepper. Place 5 shrimp on 8 skewers.
Heat a clean, lightly oiled grill to medium heat, when
the grill is hot add the shrimp, careful not to burn the
skewers. Grill on both sides for about 6 - 8 minutes
total cooking time or until the shrimp is opaque and
cooked through.
Bangin' Good
Shrimp Skewers
Set shrimp aside on a platter and quickly brush
sauce onto the shrimp; serve immediately.
Bangin’ Grilled Shrimp Skewers
Servings: 4 • Serving Size: 2 skewers
Calories: 140 • Fat: 4.7 g • Protein: 18.5 g
Carb: 4.2 g • Fiber: 0.1 g • Sugar: 2.8 g
Sodium: 266.9 mg
Ingredients:
2 1/2 tbsp light mayonnaise
2 tbsp scallions, chopped fine
1 1/2 tbsp Thai Sweet Chili Sauce
1/2 tsp Sriracha (or to taste)
For the Shrimp:
40 large (12.8 oz) raw shrimp, shelled
and deveined (weight after peeled)
fresh cracked pepper
oil spray
Recipe found at: www.skinnytaste.com
32. Chipotle
Lobster &
Avocado
Wrap
Chipotle Lobster Avocado Wrap
Servings: 4 • Size: 1 wrap • Calories: 219
Fat: 12 g
Carb: 17 g
Fiber: 10.5 g
Protein: 20 g
Sugar: 0 g
Sodium: 779 mg
Cholest: 49 mg
Ingredients:
9 oz (about 1 3/4 cups) steamed lobster meat,
chopped (from 2 lb lobster)
3 tbsp light mayo
2 tbsp 2% fat Greek yogurt
1 tbsp chipotle paste or chopped peppers in
adobo sauce
1 green onion, finely chopped
1 tbsp fresh lemon juice
1 tbsp minced cilantro
1 medium avocado, diced
8 medium romaine lettuce leaves
4 whole wheat, low carb tortillas (8 inches),
room temperature
Recipe found at: www.skinnytaste.com
Place 2 lettuce leaves over each wrap, top with about
1/3 cup of the lobster salad and 1/4 of the avocado.
Wrap by folding the edges in slightly & slice diagonally.
Directions:
Chop the lobster meat into small pieces.
In a medium bowl combine the light mayonnaise,
yogurt, chipotle pepper, green onion and cilantro.
Add the lobster, squeeze the lemon juice over the
lobster and mix well.
A Chipotle lobster salad with avocado, scallions,
cilantro and lettuce on a whole wheat wrap make a
fabulous summer meal! It doesn't get more simple
and delicious than this!
33. Ingredients:
4 ounces pico de gallo
3 ounces cucumber, peeled and cut in pieces
½ large avocado, cut into pieces
¼ ounce onion, chopped
¼ ounce cilantro, chopped
6 to 8 medium shrimp, deveined, cooked
10 ounces salsa
1 orange slice
1 lime slice
Directions:
In a large cocktail glass, layer half of the pico de
gallo, cucumber, avocado, onion, cilantro and
top with salsa over the shrimp. Garnish with
orange and lime slices. Serve in a parfait glass,
martini glass or in small bowls. For a striking
presentation, spoon the salsa into an oversize
martini glasses and drape the shrimp over the
side of the glass.
Recipe makes one appetizer.
Recipe made by: Chef-Owner Jimmy Shaw;
Lotería Grill, Los Angeles area, multiple locations
Recipe found at: www.foodfanatics.usfoods.com
Shrimp
Cocktail
Try our Shrimp
Cooler at the
Waterside Grill!
Hello weekend! Cool off with
this delicious, succulent shrimp
cocktail. A satisfying snack or
light meal for relaxing by the
patio or pool. Perfect for
dipping, or eating with a
spoon.
The Hockessin Athletic Club
Massage Therapists are now available at
Elite Physical Therapy
By appointment at the Wilmington and Hockessin locations
Hours of Operation:
9:00am - 5:00pm Monday - Friday
To schedule an appointment:
Please call our direct line at the Mind Body Desk 302-235-4928. Please keep
in mind, guests under the age of 18 must either be accompanied by a parent,
or a parent must sign a form of consent prior to the appointment.
34.
35. 1717 PENNSYLVANIA AVE. WILMINGTON, DE.
302.656.3100 • DELAWARESUBARU.COM
2014
FORESTER
LEASE A NEW 2014 FORESTER FOR
$239/MONTH ON A 36-MONTH LEASE
CODE EFA-01. $1,939 DUE AT LEASE
SIGNING. $0 SECURITY DEPOSIT.
$
239PER MONTH FOR 36 MONTHS
• Located Right Next Door to our Subaru Showroom, just off Pennsylvania Ave, in Wilmington!
• Designed & Built with the Latest Environmentally-Conscious Construction Materials!
• More Service Bays than our old building so we can service your Subaru Quicker!
• A comfortable Client Lounge offering Wi-Fi, Fresh Coffee, Television,
Magazines & Newspapers!
• Subaru Loaner Cars, Rental Cars, and Shuttle Service Available!
• Complimentary Valet Service for HAC Members!
SERVICE SPECIAL
$50 maximum discount. Valid toward
any service, maintenance or repair. Must
present coupon at time of write up. Limit
one coupon per person. Coupon does not
apply to prior purchases. Offer expires
07/31/2014. 10%
OFF
OUR FACILITY OFFERS YOU A UNIQUE AUTO EXPERIENCECOME VISIT OUR NEW SERVICE FACILITY!
36. 4:49 a.m.
7 pounds, 15 ounces.
21.5 inches long.
100% amazing.
Life. Healing. Caring.
christianacare.org/baby • 800-693-CARE (2273)
Our moms rely on an experienced health care team that’s prepared for
everything, 24 hours a day—every day.With 100 health care providers
delivering more than 6,500 babies a year, you can trust we provide a
safe, welcoming experience for mom, baby and the entire family.
Your comfort and your baby’s care are what’s most important to us.
After all, it’s the most wonderful day of your life.
The day your baby is
born is one you’ll
always remember.
14EXAFF10
14EXAFF10 HAC Mom&Baby Ad.indd 1 05/09/2014 1:39:39 PM
