Enhance a guide to overall health and fitness by hockessin athletic club

PRSRT STDUS POSTAGE

PAIDLANCASTER, PA

PERMIT #299

JULY 2014302-766-7819

BEST SHAPE EVERMeet 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 DEMYSTIFIEDWe 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 RECIPESThat 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

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 speedworkouts, 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 acuteinjurysuch 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 successand become less interested in otherrecreational 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 greatersuccess 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 necessarilyas 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

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Enhance Your LIFEWITH HOCKESSIN ATHLETIC CLUB

In this edition of Enhance

302-766-7819WWW.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 articlesDiets 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

HAC SWIM ACADEMYSwim 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 149www.hachealthclub.com

| PAGE 22

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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 donationsfrom 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 takingJenn’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.

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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 Resource goes beyond

traditional swimming instruction, by teaching

children ages 6 months - 6 years old

ISR Self-Rescue™ techniques designed to help

them survive should they reach the water alone.

INFANT SWIMMINGRESOURCE

302-239-6688 x 142www.infantswim.com

PROUD PROVIDER OF

PROUD PROVIDER OF

HAC ISR™ FUN FACTSHockessin 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!

Infantswim.com 2/20/14

THANK YOU FOR CHOOSING INFANT SWIMMING RESOURCE We want your child to be successful every stroke of the way!

Infant Swimming Resource Now Available at HAC! As featured on THE TODAY SHOW, DATELINE, 20/20 and many other local media across the U.S. and abroad.

Founded in 1966, Infant Swimming Resource (ISR), with its Self-Rescue™ program, is nationally recognized as the safest provider of survival swimming lessons for infants and young children. With a primary focus on safety and effectiveness, and as the world's leading behavioral science based instruction program, ISR is the only choice for parents who are dedicated to their child's safety, education and developmental needs. ISR's worldwide network of highly qualified, certified Instructors has successfully delivered over 7 million safe and effective lessons which have resulted in our record of nearly 800 documented cases of children utilizing ISR's survival techniques to save their own lives.

Please visit our award winning national website at www.infantswim.com to learn more about ISR, the most comprehensive drowning prevention program in the world.

What your child will learn: Infants 6 months to 12 months: Students under the age of 12 months will learn how to hold their breath underwater, roll onto their back and float unassisted while resting and breathing. Children 1 year to 6 years: Student over the age of 1 year will learn how to hold their breath underwater, swim with their head down, roll onto their back to float, rest and breathe; then roll back over to resume swimming until they reach the side of the pool and crawl out. This is known as the ISR swim-float-swim sequence. All children will learn how to perform the skills in different types of clothes. Upon completion of the ISR program, students will have the survival skills necessary to save themselves from an accidental fall into the water, along with the enjoyment of recreational swimming. http://www.youtube.com/user/InfantSwimming

Class Structure: Lessons are conducted 5 days a week, Monday – Friday. Each lesson will be approximately 10 minutes long with just one child in the water at a time. Lessons are individually tailored to meet your child’s developmental and physical abilities as well as meeting their emotional needs. Much is accomplished in a short but very intense private lesson. Your child will have the same 10 - minute time slot each day. You can expect your child to complete his or her initial course within 6 weeks. The cost for this program is $100 per week, per child.

Refresher Classes: Upon completion of their initial lessons, every child should take a short 1 –3 week refresher course the following year. This is necessary in order to adjust your child’s skills to his new body size and physical abilities as they continue to grow. The cost for this program is $100 per week, per child.

Maintenance Classes: Upon completion of their initial lessons, you can schedule weekly ISR swim lessons for your child. This will give them the opportunity to practice their new skills. The cost for this program is $20 per lesson, per child.

National Registration: There is a one-time ISR national registration fee of $105.00 for each new student. This fee is paid online via the national registration URL link which is emailed to you by your instructor. This fee is separate from your weekly lesson fee and should not be combined. Your registration fee covers the cost of screening procedures for physical and developmental readiness of your child by our team of medical professionals.

Michel le Nardozzi

Maybe 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 blueagave 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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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 offructose 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

SteviaRaw 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 PreschoolDELAWARE INSTITUTE FOR

Before & After School Careat 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.

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.comThe Whole30 Program: www.whole30.comNutrition 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

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

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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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.

Exercise TipsExercise 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.

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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 exercisesand 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 ShapeEver

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).

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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 tojoining 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. WhenI first started, I wasn't eating very healthy either, and Damon helped me changethat. I was basically looking to lose some weight and do a little toning. Workingwith 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 Istarted 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 ownbefore 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.

Hockessin Athletic Club is the Place to be for Summer Fun!

A limited number of summer memberships are now available. Please contact Katrina at

302-766-7819 x 112 or kclayton@hachealthclub.com

Hockessin Athletic Club is the Place to be for Summer Fun!

A limited number of summer memberships are now available. Please contact Katrina at

302-766-7819 x 112 or kclayton@hachealthclub.com

After my long-term relationship abruptly ended, Imade 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. Myglobal 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 inspirationfor 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 steephill 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 bodystrength, 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 mylifetime. 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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We go there.

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 consistsof 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 yourBy: 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.

W I T H D A M O N M A R A B L E

A total body class that puts emphasis on strengthening the posterior chain. From the top of the lats to the bottom

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will utilize the total body.

Tuesday and Thursday | 5:15–6:00 pm

POSTERIOR CHAINPOSTERIOR CHAIN

Total Body Build a Booty

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

It'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, twodivisions, 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

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 wasadded. 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, TheShooters 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.”

Nouveau Medispa at HAC

The 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 Medispa302-235-4961

Over the Counter Products vs. Medical Grade Skin Care at Nouveau Medispa

Oclipse + Primer SPF 30Imagine 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 CWe 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 CareWe 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 PadFeeling oily during the summer? Keep Cebatrol Pads in a cool place to smooth oily skin as well as remove dead skin cells.

Eye CreamEye 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 eyecreams morning and night.

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.

HAC MembersAn initial consultation of your choice & $50 Chirodollar Voucher Can be used towards products, supplements or massage only!

Non MembersAn initial consultation of your choice & $25 Chirodollar Voucher Can be used towards products, supplements or massage only!

Delaware Chiropractic @ Louviers105 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 clubThe YES Program

HAC SCHOOL OF DANCEAges 2.5-Adult

HAC TUMBLINGAges 18 months-18 years

HAC MARTIAL ARTSAges 3-Adult

HAC YOUTH YOGAAges 3-13 years

HAC YOUTH SPORTSAges 3-15 years

DISCIPLINE

Confidence RESPECT

Expression

self-esteem

responsibility

Acheivementpersistence

goal setting

DedicationPERSEVERANCE

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!

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, butmaking 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 orturned 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

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 SaladServings: 4Serving Size: 7/8 cup Calories: 210.4 Fat: 9.2 gProtein: 25.1 gCarb: 7.8 gFiber: 3.6 gSugar: 0.6Sodium without salt: 260.8 mg

Ingredients:

1 lb jumbo cooked shrimp, peeled and deveined, chopped*1 medium tomato, diced1 hass avocado, diced1 jalapeno, seeds removed, diced fine1/4 cup chopped red onion2 limes, juice of1 tsp olive oil1 tbsp chopped cilantrosalt 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

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 SkewersServings: 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 gSodium: 266.9 mg Ingredients:

2 1/2 tbsp light mayonnaise2 tbsp scallions, chopped fine1 1/2 tbsp Thai Sweet Chili Sauce1/2 tsp Sriracha (or to taste)

For the Shrimp:40 large (12.8 oz) raw shrimp, shelled and deveined (weight after peeled)fresh cracked pepperoil spray

Recipe found at: www.skinnytaste.com

ChipotleLobster & Avocado Wrap

Chipotle Lobster Avocado WrapServings: 4 • Size: 1 wrap • Calories: 219 Fat: 12 g Carb: 17 gFiber: 10.5 gProtein: 20 gSugar: 0 gSodium: 779 mg Cholest: 49 mg

Ingredients:9 oz (about 1 3/4 cups) steamed lobster meat, chopped (from 2 lb lobster)3 tbsp light mayo2 tbsp 2% fat Greek yogurt1 tbsp chipotle paste or chopped peppers in adobo sauce1 green onion, finely chopped1 tbsp fresh lemon juice1 tbsp minced cilantro1 medium avocado, diced8 medium romaine lettuce leaves4 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!

Ingredients:4 ounces pico de gallo3 ounces cucumber, peeled and cut in pieces½ large avocado, cut into pieces¼ ounce onion, chopped¼ ounce cilantro, chopped6 to 8 medium shrimp, deveined, cooked10 ounces salsa1 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 withorange 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

ShrimpCocktail

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 TherapyBy 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.

1717 PENNSYLVANIA AVE. WILMINGTON, DE. 302.656.3100 • DELAWARESUBARU.COM

2014FORESTER

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%

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OUR FACILITY OFFERS YOU A UNIQUE AUTO EXPERIENCECOME VISIT OUR NEW SERVICE FACILITY!

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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

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14EXAFF10 HAC Mom&Baby Ad.indd 1 05/09/2014 1:39:39 PM