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EVENTS CALENDAR Devon Fitness Club
Devon Fitness Class Schedule
Free Nutrition Seminar
Tuesday 9/9/08 7pm, Devon Lounge
"The Truth About Carbs"
2nd Annual Patriots Run/Walk
Saturday 10.18.08
Run or Walk 5k - Chesterbrook's Wilson Park
register forms at the Juice Bar or online at
Susan G Komen 3-Day Breast Cancer Walk
October 17, 18, 19
Walk 60 miles in 3 days for breast cancer research!
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Strength Training 101 |
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Effective Ways to Reshape Your Body
Cardiovascular exercise will torch calories, but resistance training is a big part of the equation if you want to burn fat. Boosting your muscle mass increases your metabolism, so you burn more calories all the time, even when you're not working out.
7 most effective exercises
No. 1: Walking
It's a winner because everyone can do it!
How To: start by walking 5 to 10 minutes at a time, gradually moving up to at least 30 minutes per session. As you progress, lengthen the time of your walks before boosting your speed or incline.
No. 2: Interval Training
Adding interval training to your cardio workout can boost fitness, burn more calories, and help you lose weight. The basic idea: Vary the intensity of your aerobic workout to challenge your body instead of loafing in your comfort zone.
How to: Push up the pace for a minute or two, then back off for 2-10 minutes, depending on the length of your workout and how much time you need to recover. Do this throughout the workout.
No. 3: Squats
Squats work multiple muscle groups - the quadriceps, hamstrings, and gluteals - at the same time.
How to: Keep your feet shoulder-width apart and your back straight. Bend your knees and lower your rear as if you were sitting down in a chair, keeping your knees over your ankles.
No. 4: Lunges
Like squats, lunges work all the major muscles of the lower body. Lunges also help improve your balance.
How to do it: Take a big step forward, keeping your spine straight. Bend your front knee to approximately 90 degrees. Keep weight on your back toes and drop the back knee toward the floor - but don't let it touch the floor.
No. 5: Push-ups
Push-ups strengthen the chest, shoulders, triceps, and core muscles.
How to: Face-down, place hands slightly wider than shoulder-width apart. Place toes or knees on the floor, creating a smooth line with your body, from shoulders to knees or feet. Keeping rear-end muscles and abdominals engaged, lower and lift your body by bending and straightening your elbows, keeping your torso stable throughout the move.
No. 6: Abdominal Crunches
Begin by lying on your back with feet flat on the floor and palms supporting your head. Press your low back down. Contract abdominals and raise first your head (tucking your chin slightly), then your neck, shoulders, and upper back off the floor. Or try any of our ab machines to offer your back and neck more support while focusing on your abs.
No. 7: Bent-Over Row
The bent-over row works all the major muscles of the upper back, as well as the biceps.
How to: Stand with feet shoulder-width apart, bend knees, and flex forward at the hips, then engage the abdominals and extend spine to add support. Hold weights beneath the shoulders with hands shoulder-width apart. Flex elbows and lift both hands toward the sides of body. Pause, then slowly lower hands to the starting position.
Beginners should perform the move without weights. If you have trouble doing this exercise standing up, support your weight by sitting on an incline bench, facing backward.
As always, if you would like help starting, changing your strength-training routine, or incorporating these new exercises, please schedule an appointment with one of our trainers to learn proper form & function and to incorporate new exercises! Depending on the package you selected when you joined, all new annual members receive some free training sessions, so if you have not used yours yet, you can use them now! All additional sessions start at $80/hour and are Personal Training is a fantastic investment in your health and future. Gift Certificates are always available for birthday & holiday ideas! Call to schedule your appointment 610-240-9916.
New Equipment Update:
Paramount Tredmill: Demo arrived 8/08
let us know your opinion!
New Water Fountain! installed 8/5/08 2 Precore AMT: arrived 5/08!
Rope Climber: arrived 5/08!
Life Fitness Tredmill w. ipod doc! arrived 3/08!
Life Fitness Ab Machine: arrived 3/08! 6 New Precor Elypticals: arrived! 12/07
Nautilus Incline Chest: arrived! 11/8/07
Nautilus Deadlift/Shrug - arrived! 11/8/07
Nautilus Seated Tricep Push - arrived! 11/8/07
New Ab Coaster - arrived! 9/07
Tred Climber - arrived 9/07 |
| Meet The Trainer: Tiffanie Radford |
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Tiffanie graduated with a Bachelor's degree from Westminster College in 2000. She was born and raised in the Pittsburgh area and moved here in 2002. She has been working for Devon Fitness Club ever since.
In high school and college Tiffanie was on the track and cross-country teams. She completed the ACE Personal Training course and specializes in weight training and cardio training using principals and exercises to focus on toning, strength and lean muscle development. She works with men and women who want serious training as well as those just starting out and who are new to the fitness experience. As a runner and athlete herself, she works with both adults and students who want to improve their athletic performances.
Here are some comments from Tiffanie's clients:
Marla Furjanic
"Tiffanie's ability as a trainer is apparent as soon as you meet her. From her friendly personality to her amazing workouts, she has taught me how to master form and target the areas that are usually hard for me. She puts variety into my workout, which helps me to keep it from getting boring. It has kept me motivated and coming back for more."
Rita Harper
"I've worked with personal trainer's for over 25 years, and Tiffanie pushes me to work harder than I've ever worked before. She is my personal drill sergeant and really motivates me to maintain consistent workouts. She sincerely listens to my goals and helps me to make noticeable changes in my trouble areas."
Beth Duffy
"Tiff always provides challenging, yet fun workouts. She pushes you to achieve your best during each session. Tiff always encourages a combination of strong physical health and good nutrition habits and inspires me to work hard each day to maintain a healthy lifestyle. She's the best!"
Some of Tiff's Clients & Accomplishments:
Bob - lost 50 lbs
Lisa - lost 48 lbs
Maggie - lost 42 lbs
Victoria - lost 34 lbs
If you would like to schedule an appointment with Tiffanie, you can contact the front desk. She is available by appointment Monday - Friday 5:30am - 9pm and Saturday mornings. And be sure to take her Pump & Abs class M,W, F at 12 noon and Saturday mornings.
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| Group Exercise Updates |
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Try Our Interval Training Classes!
Intervals add intensity for a stronger heart and when it comes to exercise, interval training offers the best of both worlds.
Interval training alternates bursts of more intense activity (like jogging or running) with periods of moderate activity, or even rest. Adding spurts of vigorous activity burns more calories and benefits the heart & arteries.
Giving stressed muscles time to recover lets them work harder and longer. The same things holds true for conditioning the heart. For people with various forms of heart disease, an exercise plan that alternates bursts of intense activity with periods of rest or gentler activity seems to be better than longer stretches of continuous activity.
This pattern, called interval training, has long been the province of sports trainers and competitive athletes. Recently it's entered the realm of fitness centers. Done formally or informally, interval training can strengthen healthy hearts and help heal damaged ones. It's also a boon for people who are watching their weight and those battling diabetes.
We've incorporated this exercise style into our classes at Devon Fitness. Come try these interval training classes: Total Body Conditioning Mondays 6:30pm and Power-Strike Thursdays 6:30pm.
Come try one or both - we know you'll love it and get so much more out of your hour workout!
NEW EARLIER YOGA CLASS!
We are pleased to offer a 6:30pm yoga class on Tuesday nights! Come join Mary Dauphinias for Classical Yoga at this new earlier time!
Wednesday & Thursday Classical Yoga is at 7:30pm. Wednesdays are with Djoerd and Thursdays are with Diane.
COME JOIN THE FUN!
All our classes are free to members! For our full schedule, click here:
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| Recipe of the Month |
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Apple-Stuffed Chicken Breasts
Ingredients: 1 pound skinless boneless chicken breast halves (4 halves), 1.5 tsp sugar, ¼ tsp ground cinnamon, 2 medium apples (peel & cut into slices), 1 cup apple cider, 1 Tbs cornstarch, toothpicks
Preparations: Heat grill, place chicken breast halves between 2 pieces waxed paper, pound thin, mix sugar & cinnamon. Coat apple slices with sugar mixture. Divide apples over chicken breasts, fold chicken over apples, secure with toothpicks.
Cooking: Cover and grill chicken 4-6 inches from medium heat 20-25 minutes, turning once until juice is no longer pink when centers of thickest pieces are cut. Remove toothpicks. Mix apple cider & cornstarch in 1-quart saucepan. Cook over medium heat, stirring, until thick & bubbly.
Spoon over chicken & serve! |
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Member & Staff Updates! |
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Member Updates:
Engagements:
Birth Announcements:
Staff Updates:
Weddings:
Heather Lukens, our nutritionist, is getting married September 27th! Congratulations Heather! | |
| Need a Vacation? |
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View from our Townhouse!
Exclusively for Devon Fitness Members!
You can rent our townhouse on the beach in Puerto Rico! Enjoy the beach, golf, tennis, horseback riding, scuba, snorkling, dining all located in our private resort of Palmas Del Mar. Hike in the rainforest, shop & sightsee in Old San Juan just 45 minutes away. The US Carribbean Island of Puerto Rico is just a 3-hour direct flight from Philadelphia with no customs to go through!
Fall rates through 11/14/08 just $1,390 per week for a 2.5 bedroom townhouse that sleeps 6! Winter rates starting 11/15/08 - 4/30/09 just $1,990 (excluding Thanksgiving and Christmas week - different rates apply).
For more information, and to check availability, see Lisa at Devon Fitness, or call 610-240-9916. Website links below:
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Issue: September 2008 |
8/07 |
| JOIN OUR LIST |
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Practical Advice
Only one in four adults who start a fitness program sticks with it long-term. Here's how to be the successful exception to the rule, especially for all those starting to workout again after a long hiatus.
1. Picture yourself as a fit person. Write your goals on paper and post them on your bathroom mirror, along with any photos of yourself that depict your end goal (a slimmer, toner you from years gone by) or a current photo that will serve as motivation to lose weight. Seeing and reading your end goals everyday will reinforce and motivate good habits during the day.
2. Accentuate the positive. Along the way, if you do great day by day, acknowledge to yourself that you did what you set out to do that day. If you have a hard day that doesn't go quite according to plan, don't let it derail you. Recommit yourself to your goal the next day and keep moving forward with your plans.
3. Make specific plans. Set your sights on a specific goal whether it's a wedding you're attending in the next few months, a reunion, a vacation, a birthday. Then make a commitment to yourself to work out and eat right between now and then. Plan your workout schedule. Write your workout times in your day-timer - make an appointment with yourself! If you can keep your commitments to others, why not keep your commitments to yourself too? You deserve that - you're worth it! Then plan each workout. What body part will you target? What machines will you use? Write them down in advance so that, when you come in, you can follow your plan, accomplish your daily goal and finish more quickly. Soon, day after day, your daily goals will add up and, in the ensuing months, you will accomplish your long-term goal in time for your vacation, reunion, wedding, and/or birthday!
YOU CAN do it and we're here to help! Schedule a training session with one of our trainers. Sit down with Heather our nutritionist for food analysis and menu planning. And remember to treat yourself to a massage for a relaxing and rewarding "thank-you-to-yourself". Why not? You deserve it! In just a couple of short months you'll see and love the results!
By Emmet Robinson, Morning Manager |
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Nutrition Nuggets from The Nutrition Coach |
Nutrition: The X-Factor in Your Healthy Lifestyle
If you're reading this, you probably have received the Devon Fitness Newsletter or you are reading a flyer about The Nutrition Coach at Devon Fitness. Either way, you have obviously have taken a significant step in living a healthy lifestyle. I'd like to share with you what I will call the "X-Factor" in that lifestyle, the piece that is so often overlooked, the part that we THINK we're addressing simply because we shop at Trader Joe's or have a salad every day. These acts alone do not constitute "eating well", and I'm here to share with you my personal experience.
Through my education and training as a fitness professional, along with years of experience, I've come to acquire a significant amount of knowledge when it comes to exercise and fitness. I was pleased with the food plan and eating habits I was following, and I felt I had a sensible, balanced and healthy eating routine. Fact is I did, for the most part. However, when I shared this information with Heather Lukens, the DFC Nutrition Coach, I was surprised at the discoveries. As an example, that healthy spinach salad I was eating every day with "non-fat" dressing and raisins was LOADED with sugar! Nearly 50 grams of sugar between the dressing and the raisins I put on it. Another example, and most likely a challenge for many of us, was my portion sizes. Truth is, I love to eat! And being Italian, eating is a lifestyle in and of itself. When I do things, I usually do them big, and portions were no exception. However, I was unaware just how much these habits were affecting my body composition, weight and future health issues (there is history of diabetes in my family). After careful analysis of my daily food consumption, Heather was able show me exactly what my caloric intake was, and what the percentages of fat, carbs and protein were. She even took it further and showed me where sodium could be a concern (and I don't even put salt on anything!), and where I was deficient in fruits and vegetables. Let me tell you, seeing those statistics in black and white was eye-opening! I now understand what my food was doing to me.
Not only will you see all your stats (protein-carb-fat ratios) but you'll also see your vitamin and mineral stats too. You'll learn what your targets should be, and you'll see how your stats compare to the targets. I promise you, you will learn something (a lot of things) that you never knew before, or may have thought you were doing, but weren't!
Heather then showed me the food plan she created for me, following my own likes & dislikes and she made it easy for me to fit it into my own lifestyle. We reviewed it together so I could learn why she was selecting the foods & particular combinations - I saw how this new plan compared to the statistical targets I should aim for. I now know why I should eat the foods on the plan & I understand their nutritional importance.
Again, being a Fitness Professional doesn't make me exempt from needing some guidance and education on matters that will affect my health. The way I see it is simple...professional athletes have trainers, nutritionists and other specialists to help them reach their goals. Why shouldn't we. I'm no different. Everyone should have this nutritional checkup for themselves, it's as important as a routine physical. You will be amazed at what you find out & you will improve your life as a result of it. I would be happy to speak with anyone about my experience. Make an appointment with Heather today and discover your X-Factor!
~ David Curry, Fitness Professional
Heather, our Nutrition Coach is extending one free-15 minute appointment to ALL members. If you haven't already done so, you are welcome and encouraged to meet with Heather to see how she can help you jump-start your membership in the best and healthiest way. For more information please call her at 610-240-9916.
Nutrition Coaching provides:
Ø one-on-one weight-loss counseling
Ø sports nutrition counseling
Ø resting metabolic rate measurements
Ø computerized nutritional analysis of your current food choices
Ø individualized menu plans tailored to your lifestyle
Ø nutrition education counseling
Ø supplement counseling
Ø grocery shopping expeditions & food label education
For more nutrition education and help, make an appointment with us - we're here to help you!
Step 1: Call 610-240-9916 to set up your free 15-min appointment to meet the Nutrition Coaches to find out how they can help you!
See our Website's Nutrition page for a complete list of the Coaches' services, the free Nutrition Seminar schedule, available supplements for optimal health, weight-loss, heart health, energy, mens & womens needs and special populations. Unless your diet is "perfect" you could benefit from atleast a multi vitamin and omega 3,6,9 oils. Our supplements are all pharmaceutical-grade, third-party tested, made from the purest raw materials and, since we buy direct from the manufacturer, our prices are better than those of other local retailers. Practically anything you buy somewhere else, we can special order for you at Devon Fitness even if we don't stock it on our shelves. See Lisa Hoekstra at the front desk for special-order information. |
| Massage from Moje Ruka |
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'Moje Ruka' means 'My Hands' in Croatian, which is the origin of founder Beverly Sizgorich's family. Beverly has incorporated this idea into her practice of massage therapy and into the therapeutic and healing touch of 'Her Hands'.
Moje Ruka Massage Offerings: Relaxing Swedish Massage: Perfect for those who need to unwind, de stress and relax. Swedish massage is the most common form of massage therapy. Light to medium pressure is applied while using combinations of long soothing strokes and kneading to the superficial muscles. Swedish massage is perfect for reducing stress, improving circulation and calming the nervous system.
Deep Tissue Therapeutic Massage: Best suited for those needing relief from chronic pain and/or more than basic relaxation. Tight sore muscles are released through deep pressure and friction. The strokes used are more direct, deep and maybe slower while addressing the deeper muscles. Deep Tissue is great for improving circulation and reducing muscle spasms and pain.
Classic Hot Stone Massage: Stress melts away as heated stones penetrate deep into muscles. Combined with traditional Swedish techniques this therapy will leave you rejuvenated and relaxed.
Maternity Massage: A gentle and therapeutic massage that focuses on increasing your energy and overall well being. This mommy-to-be massage will encourage improvement in mood, and neonatal health and development while decreasing depression and anxiety, pain, stress hormones and potential obstetrical complications.
Pfrimmer Deep Muscle Therapy: A highly refined system of corrective strokes designed to aid in the restoration of damaged muscles and soft tissue. PDMT also relieves entrapment of nerves and aids in moving out toxins and congestion, thereby reducing edema and inflammation, as well as reducing pain.
Testimonials:
"I work on a computer all day long and get terrible headaches and neck and shoulder pain. Regular massages help to release all of that tension and help me to focus better on my work." - Greg M.
"Bev is the Best! After an hour with her, your stress and tension has melted away- you feel great."
- Maggie P.
We offer all new members a $10 discount on any Swedish or Therapeutic massage.
If you have any questions please contact me at 610-647-4999 or Beverly@mojeruka.com. and remember if you are a new member to Devon Fitness Club or a first-time client to Moje Ruka Muscle Therapy you will receive $10 off your first massage. For more information about all the different types of massages we offer along with our rates please visit moje ruka.
Moje Ruka Staff
Beverly Sizgorich, CMT, PDMT
2005 Graduate of the Pennsylvania School of Muscle Therapy
"My passion for helping people is what inspired my decision to become a massage therapist. I also enjoy studying human anatomy and physiology along with kineseology (the scientific study of human movement). I love sharing my knowledge with my clients as well as assisting them with stress reduction and increasing the relaxation of their bodies and minds. I specialize in performing our deep tissue therapeutic, relaxing Swedish and Pfrimmer Deep Muscle Therapy massages"
A'gnes Jones CMT
2005 Graduate of the Pennsylvania School of Muscle Therapy
"I have been in the medical field for 8 years. I began my studies at Ferenczi Sandor Nursing School in Miskolc, Hungary were I earned a degree in Nursing. I practiced nursing in the internal medicine area for several years. I am originally from Kiskinizs, Hungry but I've lived in the Philadelphia area for the past 3 years. Although I enjoyed working as a hospital based nurse I realized my true passion was in the field of alternative/ wellness medicine. Thus I made the decision to follow my passion and enroll in massage therapy classes. Upon graduating I went on to study for advanced certification in pre/ post natal massage and hot stone massage. "
Beth Getz, CMT
Graduate of the Cortiva Institute-PSMT
Beth pursued massage therapy as a way to assist others in enhancing and achieving personal wellness and a strong mind-body-spirit connection. It is her belief that massage, incorporated with an active lifestyle, proper nutrition, and a positive spirit, can bring about a strong balance of overall well-being. She specializes in swedish massage, therapeutic massage, sports massage and myofacial release. |
| Success Story - Tiffanie Radford |
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Tiffanie competed in the 5k race of Susan G Komen Race for the Cure. She completed the 5k in 20:51 placing 3rd out of 724 women aged 30-39 and 94th out of ALL racers (6,415 men and women - all ages)! Congratulations Tiffanie! |
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Hosted by: |
Business of the Month
CARROW, DOYLE & ASSOCIATES, CPA
and Management Consultants
Carrow, Doyle & Associates, LLP provides a wide array of services to broker dealers/private equity funds/Hedge funds, real estate development companies, entrepreneurs, middle market businesses, BioScience industry, emerging growth companies and individuals. Our talented team of professionals have years of experience with the largest accounting firms and in management positions in private industry. We use a team approach to bring our collective knowledge and experience to solve your individual and business problems.
Carrow, Doyle & Associates, LLP consists of a specialized team of experienced, trustworthy accounting, auditing, tax and management consultants serving Maryland, New Jersey, Delaware and Pennsylvania. We combine the personal understanding found in regional accounting firms with the levels of training and knowledge you would expect to find in a national firm.
We are committed to establishing relationships with our clients. Relationships that start with an understanding of your unique needs that allows us to be proactive in helping you plan for the future and deliver the type of results you want.
If you have any questions about our firm or the services we offer, please contact us.
Carrow, Doyle & Associates, LLP
400 Berwyn Park
899 Cassatt Rd, Ste 115
Berwyn, PA 19312
610-854-1000
TRATTORIA SAN NICOLA
THE ART OF FINE DINING
Enjoy award winning Italian cuisine in a charming rustic atmosphere. Trattoria San Nicola is much more than just a restaurant serving lunch and dinner with authentic Italian flair, it is an experience in the true "art of fine dining", rich in original artwork, fine food and beverages.
Join us for Wednesday Night Opera competitions! The competitors are opera students from area academies. Dine and be entertained by local opera singers and vote for your favorite! We offer a 6 course dinner for $49.50 and we have a new wine list!
668 Lancaster Ave, Berwyn 610-296-3141
4 Manor Rd, Paoli 610-695-8990
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Our web-based Member Business and Service Directory continues to pro-duce results. A member in need of pro-fessional hair care found just what she needed by going to our website and per-using the directory. You can find what you need there, too, but if you want others to find you, you'd better be listed!
For a complete list of our Members' Businesses & Services and more links, click here:
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