MARCH 2015

302-766-7819WWW.HACHEALTHCLUB.COM

MEET CHIARA GRAVELLHEALTHY, HAPPY, AND OVER 150 POUNDS LIGHTER,

CHIARA SHARES HER HAC SUCCESS STORY!

PAGE 20

HEALTH FOOD MYTH: IS IT REALLY CHEAPER TO EAT FAST FOOD?

PAGE 8

LOOK INSIDE:EXERCISES, DIET TIPS,

& MORE!

PROOF THAT EXERCISE MAKES YOU

YOUNGER? PAGE 28

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

MARCH MADNESS!GET UP TO $75

CLUB BUCKS WHEN YOU JOIN

BY MARCH 31!See Page 4 for Details.

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The heart of a champion. The body of a growing teen. Injuries at a young age can compromise a bright future, both on and

off the field. That’s why you need a team who knows that treating

kids is different. Our sports medicine experts specialize in the care

of young athletes still growing and developing. It’s all we do. And

it’s backed by our world-class legacy in pediatric orthopedics. Our

evidence-based approach helps teen athletes get back in the game

and reach their full potential — for now and for a lifetime.

2014-15ORTHOPEDICS

HOSPITALSCHILDREN’SBEST

Your child. Our promise.

Center for Sports MedicineSee our success stories and how we can help your child at Nemours.org/sportsmedicine

Some Tips for Success

• Turn the television off during meals.

• Don’t insist that children clean their plates.

• Don’t make food the focus at mealtime – the focus should be on communication.

• Everyone should have a part in the meal - preparing the food, setting the table, cleaning up.

• Make time for family breakfasts or brunches once a week or once a month - as often as you can.

• Let each child choose what will be served for the family meal once a week (as long as it’s healthy).

• Refrain from criticism and potentially stressful subjects like grades at mealtime. Do ask questions about what children are learning and doing in school, making an effort to keep the conversation upbeat.

• When a child refuses to eat certain foods, avoid pressuring her. Offer the food again at a later date. You may need to make several attempts before she will accept new foods.

• While kids need to mind their manners at the table, try not to pester.

• Praise them when they use good manners without being reminded.

• Take just a minute to set a pretty table, complete with tablecloth and lit candles. Dinner will feel more like a special occasion.

• Dessert should be included as an enjoyable end to the meal rather than used as a reward.

It's March... It's National Nutrition Month

Make Family Meals a Priority

Kids who eat with their families tend to be better nourished, eat more fruits and vegetables, more milk and less soda. Even when their parents aren’t around, these kids tend to make better food choices when dining out, even at fast food restaurants.

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TIME TO GET A LITTLE CRAZY: IT'S MARCH MADNESS AT HAC!

*MEMBERSHIP COMMITMENT REQUIRED. SPEAK WITH OUR MEMBERSHIP TEAM FOR DETAILS.

CALL 302-766-7819 FOR DETAILS!

TAKE THREE NERF BASKETBALL SHOTS WHEN YOU JOIN AND RECEIVE:

$25 club bucks for making one shot$50 club bucks for making two shots

$75 club bucks for making all three shots

GET THE CHANCE TO EARN UP TO $75 IN CLUB BUCKS WHEN YOU BECOME A MEMBER BY MARCH 31, 2015!*

YOUR FRIENDS AND NEIGHBORS ARE ALREADY HERE!COME JOIN THE FUN.

4

Make Your Calories Count | PAGE 6

Are You A Victim of Big Food's Marketing Strategies? | PAGE 12

Down to the Wire: It's Tax Season! | PAGE 26

Meditation | PAGE 31

It's a Rucking Revolution | PAGE 32

featured articlesHealth Food Myth: Is it Really More Expensive to Eat Healthy? It's a common misconception that eating healthier is more expensive. Sure - eating healthy can be expensive, but so can eating poorly. A "value meal" may seem like a good deal, but when you add it up and do the true comparison, we think you'll be surprised! | PAGE 8

Get Fit Quick with HAC Personal Trainer, Dee Pathak!Enjoy four quick and easy exercises that are great for home or at HAC! | PAGE 14

Healthier, Happier, and Half the Size: Meet Chiara!After battling cancer, infertility and losing about half her body weight, HAC Member, Chiara Gravell, is happier than ever. Read her Q & A! | PAGE 20

Proof that Exercise Makes You Younger!HAC Member, Rahul Gupta, PhD shares research proving that exercise makes you younger on a molecular level! | PAGE 28

Enhance Magazine, March 2015 Editor-in-Chief: Lisa Maguire Senior Graphic Artist: Caitlin Hess Have a story you'd like to share? Questions or Comments? Contact lmaguire@hachealthclub.com

In this edition of Enhance

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Calories calories, calories – it seems as though that’s all we hear about these days. Counting calories may be a good way to make sure you aren’t overeating, but many people are looking

at calories all wrong! We focus too much on the quantity of calories we consume, rather than the quality of calories we consume. It’s time for a new outlook on the way we make our calories count.

The average person should consume about 2,000 calories a day. We usually reach for the “low-calorie” options of foods when we are trying to eat healthy, but just because something is lower in calories does not mean it has a higher nutritional value.

For example, a 100-calorie pack of cookies may seem like a healthier option for a snack, but they are still cookies. You have to start asking yourself: what does this food do for me? Yes, your taste buds will thank you, but will your cardiovascular system appreciate this snack? Will this snack make your skin healthier? Will you feel fuller for longer? Probably not. There are plenty of snacks out there that are 100 calories, but provide more nutrients for your body!

100 calories from cookies versus 100 calories from apples is a HUGE difference in terms of how much food you are able to eat. 3 cookies versus a whole medium apple will make an enormous difference, not only in your belly, but everywhere else in your body.

We need to stop focusing so much on calculating our calories each day. Instead, ask yourself these questions when you look for a snack:

• How much fiber have I eaten today?

• Have I had the right amounts of fruits, vegetables, and protein today?

• How much water have I had today?

• Does this food benefit my body?

• Am I over my daily sugar limit?

If you're having a tough time listening to what your body needs instead of what your body wants, try one of our great resources at HAC!

Eating Nutritious Can be Delicious - This monthly cooking demo shows that eating whole, nutritious foods, doesn't have to be boring or unpleasant! New recipes every month.

Lose it for Life - Stop being a slave to calorie counting and learn to choose whole, nutritious foods that you'll enjoy.

For more information on either program, contact Rachael at rling@hachealthclub.com.

Make Your Calories Count

Half of a chocolate cupcake

1⅓ chocolate truffles

1 medium apple

1¼ cup of carrots

3⅛ cups of celery

15 cups of lettuce

All of these items are 100 calories!By: Katie Cardner

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Newark, Brandywine, New Castle,Hockessin, Dover, Smyrna,

Jennersville, PA

302.731.2888FirstStateOrtho.com

Sports Medicine • Arthroscopic SurgeryBone/Joint Surgery • Fracture Care

X-Ray & MRI FacilitiesSpine • Shoulder • Hand & Elbow

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FIRST STATE ORTHOpAEdICSDelaware’s leaDer in aDvanceD orthopaeDics

a commitment to excellence

James Zaslavsky, DO Eric Johnson, MD David Sowa, MD Drew Brady, MD Evan Crain, MD Michael Axe, MD Robert Steele, MD

Elliott Leitman, MD

Leo Raisis, MD

Joseph Straight, MD

Bruce Katz, MDMichael Pushkarewicz, MDJames Moran, DOStephen Hershey, MDRandeep Kahlon, MDMatthew Handling, MD

Adam Ginsberg, DO

Alex Bodenstab, MD

Bruce Rudin, MD

William Newell, MD

Health Food Myth:

Guest CheckDATE SERVER TABLE GUESTS CHECK #

695891At Home Pizza Ingredients14 Ounces whole-wheat pizza crust dough $3.99

Whole wheat flour $0.102 Large garlic cloves, thinly sliced $0.17

½ Cup shredded mozzarella cheese (3 ounces) $0.62¼ Cup shaved Parmesan cheese $1.011½ Ounces torn prosciutto $1.311 Pint grape tomatoes, halved $2.99⅛ Cup torn fresh basil leaves $0.99⅛ Teaspoon crushed red pepper $0.051 Tablespoon Olive Oil $0.10

TAXTOTAL $11.33

Instructions for at Home PizzaPreheat oven to 475°. Place dough on a lightly floured surface; roll into a 13-inch round.

Sprinkle a baking sheet with a little more flour, and place dough on the sheet; top with remaining ingredients through crushed red pepper. Drizzle with olive oil.

Bake on bottom rack about 10-12 minutes or until cheese is melted and crust is crisp. Slice into 8 pieces; serve.

Nope! Fast food is more expensive, higher in calories and bad fats, lower in nutritional value, and will leave you feeling terrible after eating it! Try some of these at-home meals to curb your takeout cravings, save some cash, and nourish your body!

One of the easiest and quickest ways to feed a family is by picking up fast food on the way home. Although this routine is super convenient, it is also known to be super-sizing. By getting into the habit of relying on fast food for dinner, many people start to enjoy the convenience without realizing how unhealthy these dinners are for their bodies. Here are some ways you can enjoy fast food options, but with much better nutritional value:

Is it reallycheaper to eat

fast food?

Pizza

Is it reallycheaper to eat

fast food?

Fast Food Pizza660 calories | 26 g protein | 28 g fat74 g carbohydrates | 1740 mg sodium

At Home Pizza

per serving

390 calories | 17 g protein | 12 g fat52 g carbohydrates | 880 mg sodium

1 large pepperoni

pizza $13.78

Save $2.45 and 1080

calories for the meal!

At home for a total of$11.33

Cooking at home is cheaper and better for you and your family!

Serves 4 people

per serving

By: Katie Cardner

8

Burger & Fries Guest CheckDATE SERVER TABLE GUESTS CHECK #

695892

At Home Turkey Burger Ingredients

¾ Pounds ground turkey $2.99

1 Ounce sun dried tomatoes $0.57

⅛ Cup chopped red onion $0.49

2 Ounces chopped fresh spinach $0.66

¼ Cup crumbled feta $0.83

1 Teaspoon dried oregano $0.05

1 Small clove fresh minced garlic $0.04

¼ Cup panko bread crumbs $0.21

1 Large egg $0.16

Salt and pepper $0.05

4 Whole Wheat Hamburger Buns $1.48

TAXTOTAL $7.53

At Home Sweet Potato Fries Ingredients

2 Large sweet potatoes, peeled and cut into strips

$1.99

1 Tablespoon olive oil $0.10

¼ Teaspoon of salt $0.05

Pinch of cayenne pepper $0.05

TAXTOTAL $2.19

At Home Turkey Burger

Instead of regular fries, try these!

At Home Fries

316 calories | 27 g protein | 10 g fat 30 g carbohydrates | 444 mg sodium

Fast Food Burger & Fries 520 calories | 29 g protein | 26 g fat42 g carbohydrates | 1110 mg sodium

340 calories | 4 g protein | 16 g fat44 g carbohydrates | 190 mg sodium

82 calories | 1 g protein | 4 g fat12 g carbohydrates | 21 mg sodium

Instructions for at Home Turkey BurgerRoughly chop the spinach and the sun dried tomatoes.

In a bowl combine the ground turkey with the spinach, sun dried tomatoes, red onion, feta, minced garlic, dried oregano, egg, bread crumbs, a dash of salt, and some freshly ground pepper. Stir everything until it is evenly combined.

Shape the mixture into four patties. Cook the burgers on a counter top grill, a non-stick skillet, or over an open flame. Place cooked turkey burgers on top of whole wheat buns, or try it on top of lettuce!

Add condiments and toppings of your choosing.

Adapted with permission from www.holymolymeohmy.com/eats

Instructions for at Home Sweet Potato FriesPreheat oven to 450°F. Toss sweet potato wedges with oil, salt and pepper.

Spread the wedges out on a rimmed baking sheet.

Bake until browned and tender, turning once, about 20 minutes total.

Burger & fries $6.37 per serving, $25.48 total!

At home for a total of$9.72

Serves 4

people

per serving

per serving

per serving

Save $15.76 and 1848

calories for the meal! 9

Chicken Teriyaki Stir-fryFast Food Chicken Teriyaki Stir-fry

At Home Chicken Teriyaki Stir-fry

Guest CheckDATE SERVER TABLE GUESTS CHECK #

695893

At Home Chicken Teriyaki Stir-fry

2 Tablespoons Sesame Oil $0.50

1 Pound of chicken breast $2.99

1 Head of broccoli $1.48

1 Package sliced mushrooms $1.99

3 Carrots, julienned $1.00

¼Cup Teriyaki Sauce (we used

Kikkoman's)$0.57

1Cup cooked brown rice (we

used jasmati brown)$0.59

TAX

TOTAL $9.12

Instructions for at Home Chicken Teriyaki Stir-fryPrepare rice according to package instructions.

Heat 1 tablespoon of sesame oil in a sauté pan over medium heat. Add chicken to the pan and brown 4 minutes on each side. Remove from pan, slice into strips, and set aside

Heat remaining tablespoon of oil in another pan over medium-high heat. (Use a wok if you have one.) Add the vegetables and teriyaki sauce. Fry until the vegetables begin to soften. Add the chicken strips, and toss. Serve immediately over ¼ cup of rice.

TIP: Asian markets usually have lower priced ingredients than your local grocery store.

1046 calories | 55 g protein | 38 g fat118 carbohydrates | 4203 mg sodium

304 calories | 32 g protein | 11 g fat24 g carbohydrates | 753 mg sodium

As it turns out, fast food is neither faster nor cheaper than making a meal at home. The time it takes for someone to run out to a restaurant, order food, wait for it to be made, and return home can be almost twice as long as it takes for someone just to make a meal at home. To save your family time and money, get creative in the kitchen!

Serves 4

peopleAt home for a total of$9.12Save $22.68

and 2968 calories for the meal!

per serving

per serving

$7.95 per serving,

$31.80 total!

At home calorie counts as calculated by MyFitnessPal recipe calculator. Pizza based on http://www.calorieking.com/foods/calories-in-pizzas-original-crust-large-14-pepperoni_f-ZmlkPTE2NDgwOQ.html; fast food burger based on http://www.mcdonalds.com/us/en/food/product_nutrition.burgerssandwiches.7.quarter-pounder-with-cheese.html; fries based on http://www.mcdonalds.com/us/en/food/product_nutrition.snackssides.6050.small-french-fries.html; and chicken stir fry based on http://www.myfitnesspal.com/food/calories/japanese-steakhouse-hibachi-chicken-fried-rice-and-veggies-105732462.

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A recently published study analyzed the relationship between body mass index (BMI) and “impulse

marketing strategies.” While the study found it difficult to nail down marketing strategies as the direct cause, it was able to prove those strategies as risk factors for increased BMI.

Impulse marketing strategies are best summed up as the placement of products you find at the end of aisles, or near the checkout line in your supermarket. Typically, these displays consist of low-nutrient, highly processed foods as they are easy to grab, have a long shelf life, and appeal to the average consumer’s taste for sweet and salty foods.

According to the study, an estimated 30% of all supermarket sales are a result of end-aisle product displays. In the 1970s, research found that specific product placement and increased shelf space led to the increased sales of those products. This

paved the way for slotting contracts.” Slotting contracts are

According to the study,

an estimated 30% of all supermarket sales are a result of end-aisle product

displays.when retail manufacturers pay for premium placement of their products in your local grocery store.

In the study, researchers measured how many displays of low-nutrient foods versus high-nutrient foods were found in local markets, specialty markets, supermarkets, and big box stores. That data was then compared to the amounts of those foods that were purchased. Though some full service supermarkets offered displays of high-nutrient foods, most displays were of discounted, highly processed foods.

There was a higher correlation between high BMI and purchases from supermarket displays of low-nutrient foods than there was between high BMI and purchases from displays at big box stores. Based on the data, this increase in purchases is likely attributable discounting at supermarkets. Big box stores discount less often because they typically offer already discounted prices year-round.It is also important to note that people

with a higher BMI did not shop more frequently than people with a healthy BMI.

This indicated that discounting, not just placement, was a factor in purchasing decisions at the checkout lines.

Other studies have shown that the act of shopping is mentally draining. This, coupled with price sensitivity, causes shoppers to become more susceptible to strategic product placement as they near the end of their trip. This increases the likelihood that consumers will grab products from the discounted end-of-aisle displays.

Additionally, people who are concerned about their weight and what they are eating are more vulnerable to “priming.” Priming is the term used to describe desire for a food product after being exposed to it. Research has proven that priming can lead to increased intake of specific food directly following the exposure.

Are You a Victim of Big Food’s Impulse Marketing Strategies?

By: Lisa Maguire

12

References:Choen, D.A., Collins, R. Hunter, G. Chosh-Dastidar, B, and Dubowitz, T. (2015, January 20). Store Impulse Marketing Strategies and Body Mass Index. First look. Retrieved from http://ajph.aphapublications.org/doi/pdf/10.2105/AJPH.2014.302220

So, what does all this mean?

In-club resources include our nutritionist, Rachael Ling, and our HAC Lose it for Life weight management program. Contact Rachael at rling@hachealthclub.com for more information.

Retail manufacturers' marketers know just how to trick you into buying more of their products. There are a few things you can do to help protect yourself from falling for their tactics.

Create a shopping list and stick to it. If you’ve got a shopping list that you’re committed to, you’ll be less likely grab everything that sounds good.

Try not to grocery shop when you’re hungry. Going to the store hungry will only increase your susceptibility to those low-nutrient foods and enticing discounts.

Choose specialty markets when possible. According to the study, specialty markets are more likely to offer several displays of foods rich in nutritional value. Local markets include Terra Foods, Harvest Market, Highland Orchards, Trader Joe’s, and Whole Foods.

Be educated about what you’re eating. There’s no better deterrent to buying things that aren’t good for you than being knowledgeable about what you’re eating and what’s really in those “easy” products. Not sure where to start? Try “Fed Up,” a documentary that Katie Couric helped put together.

Super Simple Exercises to Get You Ready for Summer!

Side Plank with Leg Lift

1

1

2

2

3 4

1. Lay on the floor with your feet flat and knees bent.

2. Raise one leg off the ground or bosu ball, pulling your knee to your chest. This will be your starting position.

3. Execute the movement by driving through the heel, extending your hip upward and raising your glutes off of the ground.

4. Extend as far as possible, pause, and then return to the starting position.

41. Begin in a side plank position on your forearm.

2. Raise and lower your top leg 10 times.

3. Flip so that you are in a side plank using the other arm for support.

4. Raise and lower your top leg 10 times.

5. Repeat this process until you have done 3 sets of 10 reps on each side.

Bridge with Single Leg Raise

with HAC Personal Trainer Dee Pathak

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814

1

1 2 31. Stand with your feet parallel, holding a medicine ball or dumbbell in front of your stomach.

2. Step one foot backward into a lunge. Turn your torso so the weight crosses your front leg.

3. Extend both of your legs and raise the medicine ball or dumbbell above your head.

4. Bring your feet together (back to starting position). Continue alternating sides.

1. Begin in a regular squatting position.

2. In one fluid motion, drop your hands to the floor as you kick your legs backwards and outwards, ending in a wide-legged plank position.

3. Jump and bring your feet to meet your hands. Stand up and repeat.

Squat to Plank Jack

Lunge Side Lift

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LIPOSUCTIONThis common and safe way of eliminating fat can be used in just about every area of the body. Stubborn pockets of fat that haven’t responded to diet and exercise can be removed from the abdomen, hips, thighs, calves, arms, neck and many other areas. At times it can be paired with procedures such as tummy tucks, thigh lifts, neck lifts and face lifts.

COOLSCULPTING | Be Cool and Look Good!The coolsculpting procedure is the only FDA-approved, non-surgical fat reduction treatment that uses controlled cooling to eliminate stubborn fat that won’t respond to diet and exercise. As the cooling begins during the first few minutes, you will feel pressure and mild cold. This soon dissipates. Many patients feel very relaxed and will read, watch TV, work on their laptop or even take a nap during their treatment. Most patients resume activities immediately.

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2015

Visit www.hachealthclub.com for a complete guide to HAC Summer Camp 2015!

302-239-6688 X 156KIDSPROGRAMS@HACHEALTHCLUB.COM

Reach for the stars!

Preschool Open House April 23rd 6:00pm - 8:00pm

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19

COVERGIRL:

Chiara Gravell

17

Meet Chiara

20

Fitness is a Marathon Not a SprintYou lost 150+ lbs?

You did a half ironman 70.3 triathlon?

If you work out 10-15 hours a week why aren't you “thin”?

What do you mean you learned how to run in your 40s?

You completed 4 half marathons before you could run a mile?

Chiara Gravell, a HAC member for approximately 5 years, gets these questions all the time. Chiara is just a normal non-athletic 40 something (her description) who wants to be as healthy as she can be after cancer, obesity, infertility, high blood pressure, and other medical issues. So she took on the goal of becoming a triathlete.

You joined the HAC when you were nearly 300 lbs. Was it intimidating to come to the club and work out with people who were more fit?

(Laughs) I am a pretty confident person overall. If larger people don’t go to the gym how are they going to lose weight? I went and most people at the HAC

were very nice to me and supportive. After a few weeks, I had GYM FRIENDS! Brandon, before he became my personal trainer and triathlon coach, was very open to me and my questions. He was always able to provide some sort of advice. It was great to have a mini support system at the gym, it made me want to come back.

What is more difficult: losing the weight or maintaining an over 150 pound weight loss?

Well for me, it was losing the last 40 lbs and keeping all the weight off. I had to have a surgery to jump start my weight loss. I have several factors that made

it nearly impossible for me to lose weight. Kidney cancer

that messed up my adrenal gland (helps with metabolism), strong DNA factors (I am made to ride out a Polish winter), infertility medicines, and the beginning stages of diabetes, I was a mess. I had been eating only 1500 calories and working out 4 hours a week and I was still gaining weight. Surgery was my only option.

120 pounds came off in the first 15 months. I had to fight for the next 40 pounds, and I fight every day to keep the weight off. I found, for me, I need to work out 8-12 hours a week to maintain my current weight.

According to the BMI charts, your current weight is still considered overweight, and you work out 8-12 hours a week?

I know, many people think I must still eat a lot to not be “thin” already. I don’t eat a ton usually 1300 to 1500 calories a day. My body, after obesity needs a lot more

activity to keep weight off than a normal person’s body. Also - after morbid obesity, most people come to what is

Get Inspired:

Chiara Gravell

21

known as the “tipping point.” That's the weight you're at when the body says, "Yep, this is it. I am not getting any smaller without severe starvation." I am at that point. I swing within a 10 pound radius, but mostly stay within 2 or 3 pounds of my current weight.

How did you get into triathlons?

When I was a kid, I saw the Ironman World Championships on television. I saw a woman

crawl across the finish line. It ended up becoming one of the most iconic images of triathlons as a whole. I thought, "I so want to do a triathlon!" I know, not the normal response when most people see someone complete 15-17 hours of grueling exercise. Flash forward a few decades, I am in the HAC and see a “Plunge n Run” flyer. It was a .25 mile swim and a 5K. I thought, "I could do that... I've never ran more than a few yards, but I could walk... and I swam in high school. I can do this." My cousin Jennifer wanted to do it as well, and there we went. I did the plunge and run, then I signed up for a 5K. 6 weeks later I found a triathlon, and 6 weeks after that I did a half marathon. I have “race sign up disorder.” Two years later I have completed 9 triathlons, 9 half marathons, and many 10Ks and 5ks. I need a next race to train for to keep me motivated to work out as much as I need to keep the weight off.

You said you could walk but you didn’t know how to run?

I know I had completed 2 half marathons several 10ks and many 5ks before I approached Brandon as a personal trainer at the HAC. I heard he could teach people how to run. I thought running was like learning Chinese. Easy for 1 billion people who learned it as a kid but not for me. Brandon stated he could definitely teach me how to run. I also joined the HAC TRI CLUB. Brandon and I started to do running drills, gait analysis, and most importantly breathing. Apparently I did not breathe when running. Brandon taught me the Pose method of running. After about 2 months of working with Brandon, I could run a mile - IN A ROW WITHOUT WALKING. I was so thrilled! I soon there after ran an entire 5K. WOO HOO!

In the year we have been working together, I took off over 30 minutes from my half marathon time. That is more than 2 minutes per mile off of my time!

You joined the TRI CLUB here at HAC. How did you like it?

I LOVE THE TRI CLUB! It is the best deal at the club! We basically get 3 small group sessions per week. 1 swim practice, 1 bike practice, and 1 run practice. The coaches are all very knowledgeable and helpful. The TRI CLUB members are so supportive. I usually come in last. I mean dead last at the small races. Other members would come stand at the finish line and cheer. They would take runs slowly to run with me during practice, we would go for long bike rides and help each other train for our larger races.

My goal of 2 Olympic triathlons and 1 Half Ironman 70.3 was realized through the help of TRI CLUB and of course my coach Brandon. Brandon gave me a training plan. I did as much of it as I could. I completed my Olympic distance triathlons with other members of the club. Many people joined me for various long training bike rides and runs. I finished my first Oly (Olympic distance triathlon) 30 seconds over my goal time. I was able to complete the second Oly in 30 minutes less time just 2 months later. THANK YOU TRI CLUB and BRANDON who specifically worked with me on this goal.

My half ironman 70.3 was Ironman Augusta, a nice flat and easy half ironman (if the words easy and half ironman can be in the same sentence.) I was able to do the race with my brother to celebrate his 40th birthday. It took me 8 hours 11 minutes, but I finished! I was never so happy to see a medical tent in my life. I hope to do the race again in 2015 in 7 hours and 30 minutes. I am slow but I finish!1922

Before

After!23

Is there any advice you would give to people who want to lose weight or become triathletes?

Yes, if you want to lose weight and keep it off, make it a long term goal. It's a marathon - not a sprint. Take how long you think you need to workout and add 30 minutes a week until the original number is doubled. For example, if you think you need to workout for 60 minutes 3 times a week to lose weight, add 30 minutes into that schedule every week - until you are working out 60 minutes 6 days a week. The amount of exercise that is needed to maintain weight loss was always more than I thought, and the amount of food I could eat was always a lot less than I thought. As for triathlon, JUST DO IT. Sign up for one. Any one! If I can train for 6 weeks and do it, anyone can and it is so much fun! Races give me motivation to train. Working out can be so boring, but if I don’t train for my races, I could really hurt myself. TRI CLUB at HAC is still accepting members for the 2015 season. New this year is a TRI FIT class that will be taught by Brandon. It's a strength training for triathletes class. Pose is another great way to work toward a triathlon. It's a running style which tends to bring down the risk of injury, and make the athlete faster. Using Pose, I was able to learn to run, continue to bring down my time, and compete in about 12 races a year without any injuries so far!

Any final words/thoughts Chiara?

I am so grateful for the HAC, Brandon, and TRI CLUB. Without this support, encouragement, and tools, I would easily regain the weight and go back

to being unhealthy. Currently I only have 1 medicine and 2 vitamins I need to take. When I joined the HAC I was taking up to 6 medicines a day and 10 vitamins. The HAC has given me the place I needed to create a support system and make my healthy choices a lifestyle for long term success.

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If you cannot make this deadline for any reason DON’T PANIC!

The IRS Recommends:• File as soon as you can. If you owe taxes, you should

file and pay as soon as you can. This will help minimize the interest and penalty charges. There is no penalty for filing a late return if you are due a refund.

• IRS E-file is still available. IRS e-file is available through Oct. 15. E-file is the easiest, safest and most accurate way to file your taxes. With e-file you receive confirmation that the IRS received your tax return. If you e-file and choose direct deposit of your refund, you’ll normally get it within 21 days.

• Pay as much as you can. If you owe tax but can’t pay it all at once, try to pay as much as you can when you file your tax return. Pay the remaining balance as soon as possible to stop further penalties and interest.

• Make a payment agreement online. If you need more time to pay your taxes, you can apply for a payment plan with the IRS. The easiest way to apply is to use the IRS Online Payment Agreement tool. You can also mail Form 9465, Installment Agreement Request. The tool and form are both available on IRS.gov.

• Credit Card payment: The IRS accepts credit cards, but that’s an expensive payment option because the taxpayer is required to pay the fees charged by the credit card company, which can be up to 2.35 percent. You’re better off paying by check or electronic funds withdrawal online.

DOWN TO THE WIRE…

If You Decide to File Your Own Tax ReturnMake sure it is complete!

Points to Keep in Mind when Preparing Your own Business Tax Return:

We all live very busy lives and before we know it, another year has passed us by… and it's tax filing time of the year again!

If your life is simple and you only have a W-2 and the standard deduction you can file online with no problem at: www.irs.gov/uac/Free-File:-Do-Your-Federal-Taxes-for-FreeIf your life is more complicated, you may need an accountant to ensure everything is filed correctly.

By: Debria DohertyPresident and CEO, Doherty AssociatesAdvanced Certified QuickBooks Pro Advisor

• Waiting until the last minute can cause stress and result in making simple mistakes!

• Make sure you have all your documents before preparing.

• Don't take any chances. Take a few minutes to review your returns to make sure you have filled in all requested information (such as Social Security numbers), attached all required forms and supporting documents and remember to sign and date your returns.

• Small business employers who contribute a minimum of 50% of employee health benefit premiums can receive a tax credit of up to 50% off the employer amounts paid.

• Simplified home office deductions at $5.00 per sq. foot. Although the full calculation usually comes out to a better deduction, this simplified option is now available from the IRS.

Points to Keep in Mind when Preparing Your Own Personal Tax Return:• There is a new Net Investment Income Tax levied on higher income

taxpayers. It can affect even average income tax payers due to spikes in timing of real estate gains, stock sales, etc.

• Medical Adjusted Gross Income (AGI), phase out up from 7.5% to 10%, except for seniors until 2016.

• Individual Insurance Mandate -- Patient Protection & Affordable Care Act requires with certain exceptions taxpayers to have a minimum essential health care insurance or face penalty in 2014.

• Consider IRA contributions. Limits are $5,500.00 each ($6,500.00 if over 50 years of age). You can make this contribution up until the day you file your return.

Haven’t filed your Tax Return yet?Let's get started...

TAX FILING DUE APRIL 15th!

Debria Doherty is the CEO & President, of Doherty & Associates, founded in 2001 and headquartered in Pike Creek, Delaware. Doherty & Associates is a full service accounting firm for personal and business -- offers a comprehensive portfolio of services which include: Tax Planning & Preparation Services, Bookkeeping, Virtual CFO, IRS Representation, Business Consulting, Personal Finance Management and now Medical Billing.

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• Late Penalties: The penalty for filing late takes effect immediately following the April 15 deadline and will typically equal 5 percent of the unpaid taxes you owe for every month you delay filing your return, up to a 25 percent cap.

• IRS Will Contact You: Individuals who fail to submit their tax return by the deadline (or extension deadline, if applicable) aren't in the clear yet. In fact, the IRS will attempt to contact delinquent tax filers repeatedly and remind them to file their tax returns.

• IRS Will File A Substitute Tax Return For You: If their efforts fail, the IRS reserves the right to file a substitute tax return on behalf of the filer. The form calculates the amount of estimated taxes owed based on taxable income, plus any applicable penalties. Payments made to self-employed individuals are also used in SRF computations, as are dividends paid on investments.

• Arrest: The consequences for ignoring any IRS letters and bills can be detrimental financially! After sending multiple correspondences and left ignored with an unpaid tax bill, the IRS will send a representative to your residence or business to collect payment – typically if you owe $25,000 or more.

• Caution: Continuing to avoid this responsibility can result in automatic wage garnishments, asset seizures (like your car), and may even lead to arrest and jail time for tax evasion. Prevent all the aggravation: file your taxes on time or file an extension before April 15th!

• Ask for HELP! Contact a tax professional for help filing your taxes.

File for an Extension:Extensions for Individuals:

Extensions for Corporations, Partnerships, REMICs, & Certain Trusts:

• If you are not able to file your federal individual income tax return by the due date, you may be able to get an automatic 6-month extension. To do so, you must file Form 4868 - Application for Automatic Extension of Time. File U.S. Individual Income Tax Return by the due date for filing your calendar year return (usually April 15) or fiscal year return. This form is also available en español.

• You can also go to Filing Information in Publication 17, Your Federal Income Tax (http://www.irs.gov/publications/p17/ch01.html), for more information regarding the rules for automatic extensions and filing federal individual income tax returns.

• Form 7004 - Application for Automatic Extension of Time To File Certain Business Income Tax, Information, and Other Returns

• Form 1138 - Extension of Time for Payment of Taxes by a Corporation Expecting a Net Operating Loss Carryback. For a complete list refer to www.irs.gov.

What Happens If You Don’t File Your Taxes?

By: Rahul Gupta, PhD

We all know that exercise is good for us, but you’d be surprised to know that exercise can make you nine years younger! With recent strides in the field of DNA, researchers are beginning to understand how exercise keeps one young!

Telomeres: The Key to Aging and Cancer?

The 2009 Nobel Prize in Physiology or Medicine went to three Americans who discovered telomeres, the genetic code that protects the ends of chromosomes, and telomerase, the enzyme that assists in this process, findings that are important in the study of cancer, aging and stem cells. Elizabeth Blackburn, Carol Greider and Jack Szostak were recognized for research into telomeres - a key chromosome component--and the related enzyme telomerase.

Inside the nucleus of a cell, our genes are arranged along twisted, double-stranded molecules of DNA called chromosomes. At the ends of the chromosomes are stretches of DNA called telomeres, which protect our genetic data, make it possible for cells to divide, and hold some secrets to how we age and get cancer.

Without telomeres, the main part of the chromosome, the part with genes essential for life, would get shorter each time a cell divides and chromosome ends could fuse together and corrupt the cell's genetic blueprint, possibly causing malfunction, cancer, or cell death. Because broken DNA is dangerous, a cell has the ability to sense and repair chromosome damage. Without telomeres, the ends of chromosomes would look like broken DNA, and the cell would try to fix something that wasn't broken. That also would make them stop dividing and eventually die. Telomeres allow cells to divide without losing genes. Cell division is necessary for growing new skin, blood, bone, and other cells.

Research study to observe the impact of exercise on DNAWith over 1,200 pairs of twins enrolled in a study, researchers were able to determine the impact of exercise on the telomere length of white blood cells as a measurement of “staying young”. In short, they could measure how exercise can make DNA younger and healthier. The research outcome demonstrated that the length of the telomeres as the most important factor in aging. This is a huge new step in understanding how lifestyle plays a role in aging!

Some Factors In Aging

Telomere Length Declines in Dividing Cells as We Age

Telomere length in base pairs (human cells)

8,000

3,000

1,500

0 35 65age (years)

TelomereTelomereTelomereTelomere

TelomereTelomereTelomereTelomere

Telomere

Molecular Proof: Exercise Keeps You Young at a Cellular Level

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References:Lynn F. Cherkas, PhD; Janice L. Hunkin, BSc; Bernet S. Kato, PhD; J. Brent Richards, MD; Jeffrey P. Gardner, PhD; Gabriela L. Surdulescu, MSc; Masayuki Kimura, MD, PhD; Xiaobin Lu, MD; Tim D. Spector, MD, FRCP; Abraham Aviv, MD. The Association between Physical Activity in Leisure Time and Leukocyte Telomere Length. Arch Intern Med. 2008;168(2):154-158.

www.scientificamerican.com/article/nobel-prize-medicine-2009-genetics/ http://learn.genetics.utah.edu/content/chromosomes/telomeres/ http://longevity.about.com/od/lifelongfitness/a/exercise_DNA.htm

What happens when Telomeres Shorten?Basically, when telomeres shorten, you age - essentially they are indicators of the biological clock of the body. Cardiovascular exercise slows the process of the telomere shortening because it ignites the enzyme telomerase which in turn, stabilizes the telomere. Intensive exercise prevented shortening of telomeres, a protective effect against aging of the cardiovascular system, according to research reported in the December 2009 issue of Circulation: Journal of the American Heart Association. Not surprisingly, the benefits included lower resting heart rates, lower blood pressure, and less body fat. According to the study, people who engaged in the most exercise had telomeres of similar length to inactive people up to 10 years younger. “This is the first time it has been shown at the molecular level that exercising has an anti-aging effect on the cardiovascular system,” Laufs says, MD, of Homburg, Germany’s Saarland University. American Heart Association spokesman Barry Franklin, PhD, calls the new research “phenomenal”. Researchers believe that shortened telomeres can increase the risk of age-related diseases like high blood pressure, mental difficulties, cancer and more. This is because as telomeres shorten, there is more stress on your body's tissues to function correctly. Researchers believe that exercise also helps reduce damage by free radicals, allowing your body to invest its resources in maintaining health instead of repairing damage.

Exercises that are good for the DNA Working up a sweat seems to be important. People who exercised vigorously at least 3 hours each week had longer telomeres and were 9 years younger than couch potatoes who did no exercise. This holds true after removing other factors like smoking, age, weight and activity level at work.

Bottom LineExercise regularly not just for improving the DNA, but also to feel good and experience all the benefits of exercise. Regular exercise will not only benefit you physically, it can provide emotional and psychological perks as well. In a 1999 study by Duke University researchers James A. Blumenthal and Michael A. Babyak, published in the "Archives of Internal Medicine," it was found that those who exercised at a moderate intensity of 40 minutes, three to five days per week, experienced the greatest mood-boosting benefits. During exercise, several different chemicals are released into the brain, with a broad range of positive effects. Cardiovascular exercises increase the release endorphins, adrenaline, serotonin and dopamine in our body. These chemicals are powerful mood and mind boosting substances and work together to make one feel good. 29

There is no charge for the financial review or policy review, however you may pay a commission or sales charge if you make a purchase as a result of the review.Brokerage services and Insurance products are offered by M&T Securities, Inc. (member FINRA/SIPC) not by M&T Bank. M&T Securities, Inc. is licensed as an insurance agent and acts as an agent for insurers. Insurance policies are obligations of the insurers that issue the policies. Insurance products may not be available in all states. ©2014 M&T Securities, Inc. CS5675 (5/14)

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In a world that is full of endless activity, it is hard to take time to just sit and do…nothing. Although sitting down for a half hour to do absolutely nothing may seem like a waste of time, studies show that it may be one of the best things you can do for your health.

Mediation has been given a reputation as a spiritual and bohemian ritual, which may make it seem like it isn’t the right stress-reliever for you. But don’t be so quick to judge! Meditation has been around since the 6th century BCE, so it must be working somehow. Here are some reasons you may want to engage in meditation:

By: Katie Cardner

MeditationMeditation

• Lowers high blood pressure• Reduces anxiety attacks by lowering blood lactate levels• Decreases tension-related pain

• Headaches• Ulcers• Insomnia• Muscle & joint problems

• Increases serotonin production, which improves mood• Slows aging of the brain by increasing gray matter (brain cells)• Prevents Stress from getting into the system• Releases accumulated stress that is in the system

Physical Benefits:

• Decreases anxiety• Improves emotional stability• Increases creativity• Makes you aware that your inner attitude determines your

happiness• Improves concentration

Mental Benefits:

Although meditation can be practiced virtually anywhere at anytime, it is helpful to have some guidance when you are first starting out. At HAC, there are many yoga classes available to help teach you the fundamentals of meditation. Each yoga class ends in a shavasana, a pose that requires individuals to lie on their backs for a few minutes, releasing any physical and emotional tension that may be present. This is an excellent way to start familiarizing yourself with the practice of meditation. Check the online schedule to see when yoga classes are available for you!

Opportunities at HAC:

31

Are you looking for a new way to get in your cardio and strength training? Time to put on your ruck (aka: backpack), add some weight (bricks work great for this! Start with 4 and work your way up.), and get

moving!

GORUCK came into my life 2010 during my first Tough Mudder. I thought it was amazing that these guys would get together with weight in their rucks and do an entire Tough Mudder. Then, GORUCK started their Challenges. I did my first GORUCK Challenge in October of 2013 in Washington, DC and my wife and I completed the GORUCK Nasty Obstacle Course earlier that year. These were both great events. In 2014, I completed a GORUCK Light (6-8 hours) and another GORUCK Challenge, both in Philadelphia.

• Get a ruck- I would highly suggest the GR1 or GR0 from GORUCK based on your height. These are expensive rucks, but the have a Lifetime Guarantee and they are made in the USA by a Veteran-owned business!

• Add some weight to your ruck- Bricks are the easy way. (4-6 bricks based on your weight) Start light when you are first starting out and get used to carrying the extra weight. Start adding weight later when you get stronger. You can find out more on packing your ruck by following this link: www.goruck.com/gear-landing

• The lighter your ruck, the faster you can go. This would be CARDIO.

• The heavier your ruck, the slower you go. This would be STRENGTH.

It’'s a RUCKING

REVOLUTION! GET INTO SHAPE WITH RUCKING!

The GORUCK Challenge is a 10-14 hour event covering 12-20 miles with a pass rate of 94% in major cities across this great nation and around the world. The GORUCK Challenge is your gut check. It is a combination of mental toughness and physical fitness. The Cadre (former and active duty Military Special Forces) indoctrinates you into what we in the GRT community call “Good Livin’” by running you through different missions, exercises, and team challenges. The GORUCK Challenge is not a race, it is a team event. You are a part of one team. If you think you can’t do a GORUCK Challenge, you are wrong! Find out more at: http://www.goruck.com/challenge/c/25

• It is not suggested that you run. Rucking is a fast walk. Make sure you keep the weight high in the middle of your back, not low. Bend your knees and move forward. To increase your speed, fast walk or shuffle. Make sure you are striking in the middle of your foot and with a soft knee to absorb the shock.

Personally, I have started training for two GORUCK-Heavy (24 hour) events this year. This first one is in June with my father! (He is 62 years old and started training for this!) This event is based on the clandestine missions of the SAS, French Coalition, and US Special Operations before D-Day called Operation Jedburgh. The second event that I am participating in is in August. I am going to Plymouth, MA to do another Heavy called ABSOH. (All Branches of Special Operations-Heavy). As of right now, there are over 140 participants and 6 Cadre, one from each branch of Special Operations.

Rucking is “social fitness!” Grab a bunch of friends, join me, get outside, and go for a ruck! For a bigger challenge, try a GORUCK event. You will have a goal for your training and you will find out more about yourself at one of these events than any mud run or obstacle course.

GORUCK Challenge

How do you get started and

what exercises can you do?

Good Luck and RUCK IT!Article adapted with permission from www.GORUCK.com.

By: Taylor Watkins

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