1. JULY 2014
302-766-7819
BEST SHAPE EVER
Meet Kim Crossan, HAC Mem-
ber and Mother of three who
took charge of her body and
is now in the best shape of her
life!
PAGE 15
DIETS DEMYSTIFIED
We give you the "skinny"
on five popular long-term diet
changes. PAGE 9
GET A TOP-NOTCH
TUSHIE
Right from your living room!
PAGE 28
SUMMER RECIPES
That are sure to please your
palette and go easy on your
waistline! PAGE 29
SEPTEMBER 2014
302-766-7819
OVERWEIGHT TO
UNDERWEIGHT
How Staff Member
David Macey got control of
his weight loss obsession.
DREAM BIG!
Cover girls Lori Yingling &
Jennifer McCrystal share
their journey and fears about
fulfilling a lifelong dream!
5 STARS IN EARLY
EDUCATION!
HAC Preschool & School
Age Care debut on the
Delaware Stars Program
with a 5-Star rating!
PACKING HEALTHY
Tips and tricks to a healthier
lunchbox, wallet, and you!
Pay $0 enrollment at
HAC! PLUS - Enjoy a 3 day
temporary membership. Turn
to PAGE 3 to find out more!
PRSRTSTD
USPOSTAGE
PAID
LANCASTER,PA
PERMIT#299
Enhance
a guide to overall
health and fitness by
hockessin athletic club

3. By: Gina Barusevicius,
MA, RD, LDN
Sports Dietitian for
The Center for Sports
Medicine
Nemours/Alfred I. duPont Hospital for
Children
Proper nutrition for active kids
and athletes should be part of the
foundation of a well planned, sports
performance program. Without
proper fuel, the athlete will not
achieve their potential and may even
be at risk for injury. It is important to
remember that there is a correlation
between the amount of training and
practice that an athlete can sustain
and the proper intake of healthy
nutrient dense foods and fluids.
Here are some guidelines for the
athlete:
PRE-EXERCISE
1. Three to four hours prior
to exercise, athletes should
consume meals that are high in
carbohydrate, moderate in protein,
low in fat, and adequate in fluids.
This type of meal will provide
energy, prevent dehydration, and
delay fatigue. An example is
oatmeal with milk, almonds and
fruit or pasta with grilled chicken.
2. For the hour prior to exercise,
the focus is carbohydrate and
fluid intake. The amount of food
consumed is determined by the
amount of time prior to exercise.
Smaller meals are eaten closer
to an athlete’s starting time and
larger meals are eaten when there
is ample time for the meal to be
digested. The athlete can set the
stage for good performance by
consuming the right amount of food
and fluid at the right time.
DURING EXERCISE:
1. The intensity of exercise, the
amount of gastrointestinal distress
and the effects of heat and humidity
are some of the reasons that
proper food and fluid intake may
fall short. Recommendations for
food and fluid consumption during
training or competition depend
on the sport. It is important to
remember that hydration should
start at the beginning of each day,
from the moment the athlete arises
from sleep. Water is always a good
choice.
2. For athletes who engage in
prolonged exercise in the heat,
carbohydrate, fluid, and electrolyte
intake is absolutely critical for
performance and health. Many
sports drinks provide these
elements.
3. Guidelines for fluid replacement
during exercise include the
consumption of 8 to 12 ounces at
15 to 20 minute intervals beginning
with the onset of exercise.
4. During prolonged exercise,
most athletes consume a beverage
containing 6 to 8% carbohydrate.
This type of beverage helps the
athlete replace energy that is
lost and minimize any effects of
dehydration.
POST EXERCISE:
1. Within the first 30 to 45 minutes
after exercise, carbohydrates
should be consumed. One of the
most important factors in muscle
glycogen resynthesis (replacing
energy stores in the muscles) is
the consumption of carbohydrates
immediately after exercise. This is
especially important if your athlete
is involved in tournament play or
will be competing the following
day.
2. Consumption of a small amount
of protein is also beneficial to help
rebuild the muscles after training or
competition. A good example is a
peanut butter and jelly sandwich or
low fat chocolate milk and a small
bag of cereal, nuts or dried fruit.
3. Weighing the athlete before and
after exercise can help estimate
the amount of fluid that was lost
during exercise and determine how
much needs to be replaced. Along
with weight, monitoring urine color
is a simple way to evaluate current
hydration status. For every pound
that is loss, 16 - 24 ounces of fluid
should be consumed.
The youth / high school athlete
needs support in the form of proper
nutrition, hydration, and rest in order
to keep performing at a high level.
Sports nutrition should be considered
the athlete’s most important internal
resource; if an athlete doesn’t have
enough fuel or fluid, he or she will
not function at peak capacity. An
athletes’ nutrition is critical: it
promotes optimal daily energy
levels, optimal daily post-exercise
recovery, and enhanced athletic
gains (i.e. strength, speed, stamina,
endurance). Proper nutrition can
provide the competitive edge in
achieving greater success in athletic
experiences.
Happy Training!
Sports Nutrition 101: Back to the Basics
2

4. PAY $0 ENROLLMENT ON A HAC MEMBERSHIP
WHEN YOU JOIN BY 9/30/14!*
*A 12 month commitment is required. Other restrictions may apply.
YOUR FRIENDS AND NEIGHBORS ARE ALREADY HERE!
COME JOIN THE FUN.
Enhance Your LIFEWITH HOCKESSIN ATHLETIC CLUB
3 DAY PASSPresent this pass for a three day membership
to Hockessin Athletic Club!
Pass must be redeemed by 9/30/14.
Local residents only. Must be 18+ years of age.
First time visitors only. Other restrictions may apply.3

5. In this edition of Enhance
302-239-6688 x 155
kidsprograms@hachealthclub.com
Splish & Splash
Crafty Cuisine
Crazy Maze
Laser Tag
Gymnastics
Sports Mania
Old Fashioned
HAC Party Themes
Birthday
Partiesat HOCKESSIN ATHLETIC CLUB
Voted Best
Place for a
Kids’ Party
Upstate
Harmful Effects of Refined Sugar | PAGE 5
Meet ISR Mom, Sandra Donahue | PAGE 6
Golf Specific Training | PAGE 7
Local vs. Overseas: Why Where Your Food is f
Grown Matters | PAGE 11
Love to Run | PAGE 13
Just Because It Says “Organic,” Doesn’t Mean It’s
Good for You. | PAGE 21
Lose it for Life! HAC’s New Weight Loss Program | PAGE 26
Do You Really Know How to Squat? | PAGE 28
featured articles
David Macey Shares His Journey from Overweight to
Underweight to Healthy
HAC Staff Member David Macey takes us through his journey
of ups and downs - 100 pounds lost, an obsession with losing
weight, and the ultimate healthy recovery. | PAGE 9
Fall Back to Fitness
You deserve a HAC Membership and only a limited number
of memberships are available. Enjoy all of the benefits this fall
- plus, you’ll pay no enrollment fee when you commit to your
health for just 12 months! | PAGE 15
Dream Big: Our Cover Story
How Lori Yingling and Jennifer McCrystal tackled an item on their
bucket list and had the time of their lives with HAC School of
Dance for adults! | PAGE 23
5 Stars in Early Education: HAC Preschool & School Age
Care
HAC debuts with a top rating in the Delaware Stars Program for
Early Childhood Success! | PAGE 23
Back to School & Back to Fitness: Tips for Packing
Healthier Snacks & Lunches
Take these tips straight to your lunch box! Put nutrition-packed
foods in your body everyday while saving money and calories by
avoiding takeout or school cafeteria food! | PAGE 29
Enhance Magazine, September 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
4

6. Harmful
effects
of refined
sugar:
By Damon Marable
drug-like. It actually has been
described as having similar properties
as cocaine. Dr. David Reuben, author
of Everything You Always Wanted to
Know About Nutrition says, "White
refined sugar is not a food. It is a pure
chemical extracted from plant sources,
purer in fact than cocaine, which it
resembles in many ways. Its true name
is sucrose and its chemical formula
is C12H22O11. It has 12 carbon
atoms, 22 hydrogen atoms, 11
oxygen atoms, and absolutely nothing
else to offer." The chemical formula
for cocaine is C17H21NO4. Sugar's
formula again is C12H22O11. For
all practical purposes, the difference
is that sugar is missing the "N", or
nitrogen atom. Heavy right?
I am not saying that you shouldn’t
ever eat something that has refined
sugar, because that will actually be
quite hard going through life. What
I am saying, however, is to definitely
be smarter and thoughtful as to what
you eat… and why you are eating it.
The best way to cut added sugars out
of your diet is to limit processed foods
as much as possible, and satisfy your
sweet tooth with fruit. Make a practice
of this, and you won't need to spend
so much time staring at food labels
and counting sugar grams. Remember
what you put into your body reflects
what you get out of it, and there is no
real point of putting something into
you on a regular basis that the body
has no use for.
I
n this day and age the average
person is doing detrimental
damage to their body, and they
are not even aware that they
are doing so. What is this bodily
harm they are so willing imposing
on themselves? The culprit is sugar,
or in the case in question, refined
sugar. The World Health Organization
recommends we should consume less
then 6 tsp of sugar each day. More
shocking is the fact that it is reported
the average American consumes
roughly 22.2 tsp of sugar each day;
almost four times the recommended
amount! The American Heart
Association has said that people
need to make a distinction between
naturally occurring and added,
refined sugar when it comes to daily
sugar intake. For those that aren’t
aware, refined sugar is sugar that
has been extracted from natural food,
then chemically processed, changed,
and bleached to the sugar that we
know and use today. When sugar is
in its natural food born state, it does
contain some nutrients. But once
it’s been extracted and tampered
with, it becomes a whole different
entity that serves no real nutritional
purpose other than to appease
the sweet tooth…. And yes,
that is a bad thing.
When sugar goes through the
refining process, it loses its nutritional
value completely. It becomes an
empty calorie substance that can
no longer be labeled as food.
What is left consists of pure, refined
carbohydrates. The body cannot
utilize this refined carbohydrate unless
the depleted proteins, vitamins and
minerals are present. Therefore the
body is forced to steal these nutrients
from other sources in the body. Some
examples include: Minerals such as
sodium (from salt), potassium and
magnesium (from vegetables), and
calcium (from the bones and teeth),
etc. Basically “paying Peter to pay
Paul”.
Consuming excessive amounts of
sugar promotes chronic inflammation
in your body, elevate LDL cholesterol,
can lead to insulin and leptin
resistance, and has been linked to
diabetes and hypoglycemia. Too much
of it also helps promote unhealthy
weight gain, tooth and gum decay,
increases the blood's thickness to the
point of becoming sticky and glob
like, leading to decreased blood flow
which makes the heart have to work
harder. Here is another fact which
is a shocker in itself: refined sugar’s
addictive properties are borderline
5

7. PROUD
PROVIDER OF
We started our
first ISR lesson
with Lauren
Horney in May
2013 after
Sam (age 2) gave us a huge
scare. In March 2013, while
visiting family, Sam and his
twin sister were playing in
the backyard. I called him to
come over to me. He thought
it would be funny to run
away from me, and ended
up running onto the pool
cover on the 8ft deep end.
He was thigh deep in pool
water, and I had to climb
onto the cover to pull him
off. Thankfully, the cover was
strong enough to support us
both!
When we started ISR, Sam
was extremely resistant to it.
He screamed and cried the
entire time, all while quickly
learning to float unassisted.
He had learned to fall into
the water, flip himself over,
and float on his back (all
while screaming his head
off) in ONLY five 10-minute
lessons!!! At the end of
our 6 weeks, he loved the
water, and Ms. Lauren.
We started up again in
May 2014. After a year’s
hiatus, Sam picked up
right where he left off. He
still loved Ms. Lauren and
loved the confidence he
had from ISR! He is a child
that does not enjoy having
his limits tested. When Ms.
Lauren challenged him
to swim underwater, eyes
open, he fought her in the
beginning, and still does
at times. ISR once again
continues to prove its
effectiveness. My stubborn
little guy has learned to
swim independently, float
on his back to rest, and
then swim to the steps of
the pool, even on days he
has no desire to be in the
pool!
Zoe began ISR
lessons with
Lauren Horney
in May 2013,
after her twin
brother ran onto a family
member’s pool cover in the
deep end and gave us a
huge scare! Thankfully he
was fine, but we realized
that keeping an eye on twin
2 year olds was becoming
dangerous. We chose ISR to
give our kids confidence in
their ability to swim and self-
rescue, and respect for the
dangers of water play.
When we started, Zoe was
not a happy little lady. She
screamed and clutched Ms.
Lauren. By the end of the first
week, everything changed.
She realized she LOVED
the water! She was happily
jumping in the pool and had
learned to flip herself onto
her back and float to rest.
After our 6 week session, she
was hooked on swimming!
We began more intense
swimming lessons with Ms.
Lauren in May 2014. After
a year off, Zoe picked up
right where she’d left off
and was even beginning to
open her eyes underwater
after 3 lessons. We
have experienced some
challenges with her in “the
real world.” She is 3 years
old and likes to be like the
“big girls.” The unfortunate
part is that most 3-6 year
olds have not taken ISR and
can’t swim unassisted. When
Zoe saw a girl swimming
(she was paddling with her
head above the water with
a puddle jumper on), Zoe
started to try to swim like the
“big girl.” Paddling like this
requires a lot more energy,
but thankfully, she knows
how to flip over and rest
when necessary.
We are now at the end of 6
weeks of lessons with Ms.
Lauren, and Zoe has hit a
tremendous milestone! My
shy little girl is a confident
force to be reckoned with
in the pool. Zoe swam
four full laps during her last
class. I believe this small
commitment the past two
years has set her up for a
lifetime of loving the water!
Sam
ISR MOM
Sandra Donahue
Shares her twins' story!
6
Zoe

8. A
re you tired of getting the same results in your golf
game? Are you looking to take your golf game to the
next level? If you answered yes to either of these, this is
the class for you!
My name is Denise Boyle and I am
a Master Trainer at the Hockessin
Athletic Club. Golfers have
expressed concern to me about
their lack of flexibility, mobility,
and core strength. These are all
important components of this new
program.
This is a program specifically for
golf, focusing on exercises to help
improve strength, flexibility, power
and mobility while addressing the
core muscles. By using corrective exercises, this class will
improve posture and maximize performance. Utilizing various
equipment, this class will condition and improve your golf game
while focusing on the proper range of motion and balance. Isn't
it about time to invest in yourself and have your body perform
to its full potential?
Using the below techniques are essential to this program. As
you progress, you should gain an understanding of how your
body moves as it relates to your golf game. Keep in mind that
the movement styles and techniques that are taught in this
program will help you in everyday life, as well.
There are four main components of this program:
1. Stretching
2. Warm-up
3. Dynamic Movements
4. Strength
Stretching
I will teach you stretches to do before and after your golf game,
which will translate to better performance both on and off the
course. Stretching is essential to golf to prevent injury.
Warm-up
During this segment, we will focus on elevating your heart
rate. This prepares your body for the dynamic movements
and strength components that will follow.
Dynamic Movements
Dynamic movements comprise the third component. These
are movement patterns that prepare the body for resistance
and load. This part of the program takes your body from
static stretching to active movement.
Strength
Now your body is prepared for the resistance and load that
you will encounter. The equipment we will use is TRX. TRX is
a suspension training system that uses your body weight and
gravity to perform exercises. This TRX program is specifically
designed for golf. We will develop strength in your legs,
back, arms, and shoulders. In this component, we will also
work to improve endurance so you can maintain stamina
throughout your golf game and beyond.
INTRODUCING AT HAC:
GOLF SPECIFIC
TRAINING IMPROVE YOUR GOLF GAME
With Hockessin Athletic Club's Golf Program
The exercises we do in class will mimic movement patterns of
a golf swing. Targeting certain muscles like shoulders, upper
back, rotator cuff and our core helps promote more speed
and power, while helping you increase your distance and ball
speed.
Next winter, HAC will be introducing a strength and
conditioning program and professional golf lessons from
Dave Seeman, our professional golfer.
HAC Master Personal Trainer Densie Boyle and client Jim Sherrill.
7

9. DAVE SEEMAN
"Both Denise and I are very
excited about bringing this
program to all of the golfers at
HAC. We are committed in
not only improving your overall
fitness, but also giving you ways
of improving your golfing ability.
My philosophy revolves around
proper fundamentals. In the
course, we will show how
properly setting up to the ball
will give you a more consistent
and reliable swing. Most people do not understand how the
body and the arms work together. You will learn the best
swing for you, one that won’t hurt your body and that will
give you the most success!"
Dave Seeman has been an award-winning golf instructor
in the Wilmington, Delaware area for over 20 years.
He learned the art of teaching golf under two “Top 100
Instructors”, Fred Griffin and Phil Rodgers at the Grand
Cypress Academy of Golf in Orlando, Florida.
Dave started his teaching at the Wilmington Country Club
in 1992 and remained as their Head Teaching Instructor for
ten years. For the next seven years he was invited to begin
academies at both White Clay Creek and also Back Creek.
He was also the lead Instructor at White Manor C.C. for
two years. Dave has been our PGA instructor at HAC
for the last four years and during the golf season, he resides
at Inniscrone Golf Course in Avondale, Pennsylvania.
Dave has been a fixture in local instruction and was named
Philadelphia’s PGA Section Teacher of the Year in 2000.
Other accomplishments include: 2002 and 2009 “Best
Teacher in the State of Delaware” by Golf Digest and “Top
25 Instructors in the Philadelphia Area” by Philadelphia
Golf Monthly. He played college golf for Rollins College in
Winter Park, Florida and then played the mini-tour before
focusing on teaching the game he has played since he was
ten years old.
Dave is dedicated to making the student feel comfortable
in the learning process of the golf swing. He works with the
student’s strengths and weaknesses and creates a learning
environment that is fun and relaxing. “Let’s face it, golf is
the hardest game that you will ever play, but is also the most
rewarding”, says Dave. He is eager to bring his teaching skills
to many of the HAC members! Dave specializes in teaching:
•Beginners
•Intermediate Golfers
•Low Handicap players
•Women
•Seniors
•Young Children (6-12 years old)
•Teens
•High School Team Golfers
•College Team Golfers
•Golfers with physical limitations
As Dave Seeman and I partner together, we will be taking
your golf game to a whole new level. You will have options to
choose from within the program and a package will be set up
to focus on what you would like to do. Whether you want to
do just strength and conditioning and/or take professional golf
lessons from Dave Seeman, the choice is yours.
This is what Jim Sherrill, one of the participants says about
the program: "Working with Denise has not only contributed
to my overall fitness but also a dramatic increase in my core
strength allowing me to play 36 holes in a day with no fatigue
whatsoever. Working with Dave has put my swing and my
understanding of the swing in a position to become a much
better striker of the ball. Results driven for sure, but they both
make it a lot of fun in developing these skills."
If you have any questions about this program, please contact
Denise Boyle.
Class is on Mondays at 7:00 PM
Denise Boyle, Master Trainer
ACE, NASM-CPT, TRX, GTS, FMS Certified
Contact Denise:
dfboyle@verizon.net or 302-239-9265
Dave Seeman
8

10. M
y fitness
journey started
off about 100
pounds ago.
At that point
in time I didn’t know anything
about having a healthy diet
or exercising. As a kid, I
grew up playing sports such
as basketball and baseball.
Although, I absolutely hated
anything that required me to
break a sweat.
"Along with my lack of
enthusiasm for cardio,
I also had poor eating
habits."
I lived off of chicken fingers,
hot dogs, cheeseburgers, and
more chicken fingers. Keeping
true to the saying “You are
what you eat,” my dad was
convinced that I would wake
up one day as a chicken
finger.
However, when I was a junior
in high school at Wilmington
Christian, I woke up one
day with the sudden urge to
change my life. I felt a really
strong desire to lose weight
completely and change my
lifestyle. I started by changing
my eating habits and getting
myself into a regular exercise
routine. My big transformation
began with a two mile run
every morning. Whether it
was before school on the
weekdays, or a fun activity on
the weekends, I would wake
up and run every morning.
Whatever I had planned, I
was not able to do it until I
got my daily run in. I began
my running program at a
small gym in Pike Creek
before the Hockessin Athletic
Club was built back in 2007.
I then became a member of
HAC soon after they opened
up and continued my exercise
regime where I really made
big strides in my weight loss
program. It was such an
exciting fitness club to be
a part of, and it made me
look forward to coming in
everyday. Instead of going to
the gym because I thought
I needed to, I began going
because I wanted to. It also
helped that I was starting to
see the results that I had been
working so hard to get. In
addition to exercising, my diet
changed dramatically. I made
chicken, brown rice, and
mixed vegetables a regular
meal. People kept telling me
I would get sick of eating that
after awhile but surprisingly
that never happened for
me. Seven years later I’m
still enjoying it as one of my
weekly meals.
In 2007, I started at a husky
245 pounds and by the
beginning of 2009 I was all
the way down to a very light
150 pounds. I had lost over
100 pounds in the process,
but it turned into an obsession
and I had actually become
too skinny.
"This was where the
Hockessin Athletic Club
really helped me get
control of my dieting and
weight loss obsession."
HAC SPOTLIGHT: STAFF MEMBER
9

11. I began getting involved in resistance training and weight
lifting so that I would no longer look like a skeleton. Thanks
to HAC and the free consultation with a Personal Trainer
and the free workout with a personal trainer that they offer
to all of their members, I linked up with Personal Trainer
Josh Sell. Unfortunately, Josh moved away and is no longer
training, but I still carry on with all of the important health
and fitness knowledge he has given me. Josh had a big
influence in showing me the proper way to lift and helped
me start a resistance training program. His program helped
me get back to a healthy 190 pounds. Not only did I feel
better, but I looked better. My body was in great shape and
my muscles became more defined. Josh would even take
skin fold measurements and check my body fat percentage
whenever I wanted. Josh went above and beyond to
help me, which I am forever grateful. Josh's enthusiasm,
knowledge, and effort are what is to be expected of HAC
employees and its why HAC is truly an unbelievable place.
I now work for HAC - you may recognize me from the
upstairs Mind/Body Desk.
"All of HAC's trainers have intentions of making a
difference in people’s lives as well as giving 110%
in everything that they do at the club."
I recently graduated from the University of Delaware with a
degree in Health and Behavioral Science. I am excited to
start a career and see what God’s plan is for me. Because
of my experience as both a member and staff member of
Hockessin Athletic Club, I have chosen a career path in
helping people in the same capacity I was helped. I feel
confident that I can lead others towards the road of success
and feel that I will be able make a difference in people’s
lives.

12. W
hen standing
in the produce
section of the
grocery store,
have you ever been confused
as to why there are two or
three different stands for the
same type of tomato? The
reason is that one tomato is
locally grown and the other is
shipped from half way across
the world. How food is grown
and transported can influence
how it impacts your body.
The nutritional value declines
as time passes after harvesting.
Local food tastes better
because it is picked at the
peak of freshness and is
grown with the consumer in
mind. Local farmers are not
anonymous; they take their
responsibility to the consumer
more seriously than do big
companies from overseas.
By: Lisa Luck
The fewer the steps there
are between your food’s
source and your table, the
less chance there is a risk of
contamination. When you
know where your food comes
from and who grows it, you
know a lot more about the
food you are putting into
your body. The bacteria
outbreaks that are reported
on the news from recalls on
certain food items from time
to time would not affect you
because you would know the
food in your refrigerator was
grown by your local farmer
and not from some big
factory.
Money spent with local
farmers, growers, and
artisans stays close to
home. It helps build your
local economy instead of
getting handed over to big
corporations around the
world. Knowing where you
food is from connects you
to the people who raise and
Local vs.
Overseas
grow it. Instead of having
a single relationship with
a super-market, you can
develop smaller connections
with more food sources.
Soon you will know all of
the vendors at the farmers
market. People who know you
tend to want to help you out.
It can be setting aside your
favorite loaf of bread because
your local baker knows you're
running late to the market or
maybe a deal from your local
butcher.
Article information adapted from Clemson University's local fact sheet.
►Some farmers markets
are held on a local farm
so you can meet your
local farmer. You can ask
them how they grow the
food and what products
they use on their produce.
►You can find a local
farmers’ market by visiting
www.localharvest.org or
www.guide.buylocalca.org.
►Local food supports
your local economy and
also creates a sense of
community.
Join us for 2 or 3 hours of instructed art with a BYOB option! Bring a friend
or book your party or team event with us! NO EXPERIENCE NECESSARY!
Paint and Party!
Discount Code: 5OFFHAC www.kennett-design.com
117 W State Street,
Kennett Square, PA 19348
610.444.4400

13. 12

14. Mary Hameli considered herself
an above-average runner – until she
watched her running form on videotape
and finally figured out why she had
suffered a string of severe injuries that
sidetracked her training and racing
plans for two years.
A running gait analysis left Mary,
who has been running regularly for
more than eight years, stunned to see
how her heels struck the ground as she
ran. Suddenly, she understood the cause
of her injuries.
“It was very eye-opening as to how
inefficient that is and easy to see how
that opens the door to injury,” Mary
says of her heel-striking form.
As a result of that gait analysis, Mary
is relearning the mechanics of running
in a new 12-week course at the Hockes-
sin Athletic Club called Love to Run,
taught by nationally certified personal
trainer Brandon Dombrowski.
“The reason why we want to teach
people how to run is that 85 percent
of runners are injured each year,” says
Brandon, a triathlete who races at the
elite level.
“Eighty-two percent of people heel
strike. So, there is a correlation there.
If we can teach people how to run
properly, we can decrease injuries in
regards to running.”
Love to Run is based on the Pose
Method developed in 1977 by two-time
Russian Olympic coach Dr. Nicholas S.
Romanov. The method, which
characterizes running as a skill, is a
system for teaching human movement.
It breaks down running into three stages:
pose, fall and pull.
The pose stage is when the
supporting foot lands under the hips
and the other foot is in the air, knee
bent almost parallel to the ground.
From the side, the legs would look like
the number 4.
The fall stage comes while using
gravity to help propel the body forward.
The forward lean causes the body to
“fall” forward, rather than pushing
off the supporting foot. This is more
effective, as it uses gravity to a runner’s
advantage.
The pull stage occurs when a runner
is pulling the heel up instead of pushing
off. This movement calls for runners to
land on their forefoot, or balls of the
feet, enabling the landing foot to fall
under the hips.
Brandon has used the Pose Method
for about a year and swears by it.
After a couple of weeks using the
method, he said he noticed a gait
change.
“My heart rate was elevated a little
bit because it’s a different method of
running,” says Brandon, who
has been pain free since using the
method. “After all of that, I ran a half-
marathon and had a personal best.
I could attribute it to my fitness level,
but I think changing my gait was a big
factor.”
Brandon became certified in Febru-
ary to teach the Pose Method
after studying under Romanov.
“The program is for anybody who
wants to move better. So you don’t have
to be a runner to be involved in it,” says
Brandon, who teaches the method to
individuals and small groups. “A lot of
it has to do with perception and body
control.”
The process starts with a running
gait analysis in which the participant is
videotaped while running.
From there, Brandon performs a
six-point analysis to examine techniques
such as foot strike (how the foot hits the
ground), body position and fall angle.
The Love to Run program includes
a variety of running drills that should
be done before and after each run to
reinforce the Pose Method principles.
When Michelle Fuller received her
running gait analysis, she discovered
that she landed on her heels when she
ran.
Landing on your heels, Brandon
By: Bettinita Harris;
HAC Personal Trainer

15. says, is like using the brakes in a car.
“It’s slowing you down,” he says. “You are absorbing
three times your body weight. And if you are absorbing
three times your body weight with each step you take, it’s
going to hurt.“
Within weeks of starting the Love to Run program,
Michelle said she was experiencing less knee pain and
believes it is because of changing her running mechanics.
“I now run on the balls of my feet, which is the proper
way to run,” says Michelle, who runs every other day. “I
have also learned about cadence and how my long stride I
had in the beginning affects me. [Brandon] has taught me
to shorten my stride and worry about my cadence and how
many steps I can get in per minute.”
Michelle says that while she understands the Pose con-
cept, making the change is a gradual process. According
to
Brandon, most people need about 12 weeks for their body
to fully adapt to the method.
Beyond injury prevention and helping runners gain
speed, Brandon says the Pose Method helps individuals run
more efficiently.
He uses this analogy: Would you rather be a muscle
car and suck down gas (your energy)? Or would you rather
be a Prius and be able to go on a small tank of gas for a
lot longer?
“If the two cars are traveling at 40 mph, our Prius is
going to last a lot longer. It has a smaller engine. It’s not
as powerful. But it will last longer at that speed,” Brandon
says. “If you take someone who is muscling through a run,
they are going to be working harder and longer to finish
that 5K or 10K.”
Mary and Michelle are hoping to learn to run more
efficiently. In fact, Michelle believes a more efficient run-
ning style will translate into personal records in the future.
“While I know I still have more to improve on, I look
forward to the upcoming weeks of training and hope to
become a better runner before my first marathon in
November,” Michelle said.
For more information about Love to Run, contact
Brandon Dombrowski at dombrowskiutd01@gmail.com.
Want to run without injuries?
Want to run more efficiently?
Want to run and gain speed?
Learn this method of running here at HAC!
Learning the Pose Method®
of running will accomplish
the above and much more. This method was “founded”
by Dr. Nicholas Romanov, a leading endurance coach
who has been involved with many elite level athletes
from across the globe.
If you are interested, please contact Maria
Argiroudis at margiroudis@hachealthclub.com
or call (302) 239-6688 for more information.
“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.”
14

16. Hockessin Athletic Club
is the place to be this Fall!
A limited number of memberships
are now available.
Please contact our Membership
Team at 302-766-7819 x 112 or
kclayton@hachealthclub.com
Fall Back I

17. 302-766-7819 • WWW.HACHEALTHCLUB.COM
Into Fitness

18. The Beginning
For as long as I have known
my best friend, Jennifer, she
has always talked about
taking tap lessons. She
wanted to dance as a child
but was told "no" because
“she didn’t have the
traditional dancer’s body.”
But Jennifer held on to her
dream of slipping on a pair
of tap shoes and channeling
her inner Ginger Rogers.
Last Christmas, I bought
Jennifer a pair of black,
patent-leather, Mary Jane
tap shoes and arranged
for four private lessons with
Angie Craft, dance director
at HAC. I bought myself a
pair too and said I would
go with her. I hated to
dance and I rarely did it
publicly. But, I figured,
what the hell...it’s just the
two of us. We’ll have a few
laughs, take some pictures
and have some funny stories
to share.
Angie &
Her Big Ideas
That first Tuesday morning,
Angie came into the dance
studio with a huge smile on
her face. She said she’d
been thinking about it and
that we should forget the
four classes. We would be
practicing until May and
we were going to be in the
show. Yes, the dance show.
The recital. The one for
kids. We cracked up and
agreed. Hey, May seemed
like forever away. And she
was just kidding, right?
Turns out, Angie wasn’t
kidding. Within the week,
she had us pick our song.
We chose “Sisters” from
the 50s classic, White
Christmas. I grew up
watching my mom and aunt
tap dance to it and many
other songs. I think deep
down, there was a little
(ok, big) part of me that
wished I could dance too. It
always looked like so much
fun. Could it be that these
lessons were really a gift for
me too?
Lessons
Apparently there is more
to tap dancing than just
throwing your feet around
to make that awesome
sound. Each Tuesday Angie
would teach us a few new
steps. We’d log them in
our journal. And then we’d
practice. A LOT. We’d nail
a move and go back to
Angie. She was always so
excited and proud of us.
And, then she would say,
“well, since you got that,
let’s add this to it.” She
never let us settle on easy.
With all that practicing
we realized that dancing is
awesome exercise. Jen
is a cardio girl but I am
not. Those first few weeks
were tough. Jen could
easily make it through the
warm-up and the dance.
Halfway through the first
song, I ‘d be dying. By the
end, I’d be doubled over,
hands-on-knees, sucking
wind. It wasn’t pretty. But
it got better. Ultimately
I wound up losing a few
pounds and tightening
up some spots I hadn’t
been able to get to with
regular exercise. And I
could breathe through most
of the dance. Who knew?
Dance is great cardio for
people who think they hate
cardio.
Busting Out
of the Comfort
Zone
I loved our tap lessons and
focusing (obsessing) over
all the technical details
(my nickname was River
Dance, but I probably
looked more like the Lucky
Charms guy). Each week
as the end of class drew
near, Angie would turn off
BY HAC STAFF MEMBER:
Lori Yingling
Dream Big: HAC Member &
Jennifer McCrystal (Left) & Lori Yingling (Right)
A compelling story of one
of our own HAC Youth
and Adult Yoga Instructors.
Lori Yingling shares her
experience in how she has
benefited from participating
in Adult Dance classes at
HAC.

19. “Sisters”, put on something
fast and fun, and we’d have
to dance, freestyle. No
routine, just moving. Jen
loved it. I dreaded it. I was
beyond uncomfortable and
it showed. My hips and
shoulders were stiff. I just
could not get out of my
own head and let go.
So, here’s what you have
to love and appreciate
about Angie. She pushes
you out of your comfort
zone. She is always there
with an encouraging,
supportive word. And she
is completely honest. She
would say, “If it didn’t look
good, I would tell you.”
And for those of you who
know Angie, you know
that’s true. Her spirit is
strong, bright and infectious.
She loves dancing and she
makes you love dancing.
There was always an
encouraging text, a huge
smile and hug in the
hallway, and a gentle ear
for the one or two times I
may have cried (mostly out
of happiness).
The Costumes,
the Concerns, &
the Commitment
My best friend and I are
total opposites. She loves
her bling and I love my
black cardigan. No,
seriously, I have at least
7 black cardigans and I
love them all. So you can
imagine my reaction when
Angie showed up with a
picture of our costumes.
They were hot pink, with
black sequins and feathers.
Oh, and black fishnets.
Did I mention the black
fishnets?
It was around this time
that it occurred to me that,
oh my gosh, this is really
happening! I enjoyed and
looked forward to our
Tuesday mornings so much.
On the days when we had
tap, I would hop out of bed
with a huge smile, eager to
get to HAC. But the actual
“show-thing” was throwing
me. Were we really going
to get up on stage… and
dance? I was getting
nervous, really nervous.
Like, I-can’t-sleep-nervous.
I had a choice to make.
Tell Angie and Jenn I
was out (the thought of
disappointing them was
awful) or move forward.
Then it occurred to me, I
didn’t want to disappoint
myself. And, yes, we were
having a ton of fun and way
too many laughs to count
while at class, but we were
also working pretty hard.
Did I want to look back at
all my effort and regret that
I quit? Or did I want to
bust out of the cardigan,
tell anxiety and fear to go to
hell and finally just let go?
So, I made like Elsa in
Frozen, and let it go. And
once I did, things started
happening. It got easier.
All of it got fun…all of
the dancing, the costume,
the hair, the make-up.
Anxiety was replaced with
excitement. Wow, that’s
some serious personal
growth!
Supportive HAC
Community
And while I initially had
quite a bit of anxiety
surrounding much of the
experience, Jennifer’s only
real worry was what would
people think when we hit
the stage? Were we taking
up too much time? Were
we detracting from the kids?
To our surprise & delight, we
were met with an incredible
amount of encouragement
and support.
Whenever we had a
question, we could count on
all of the dance instructors
at HAC to help us out. Every
teacher in the dance
department helped and
cheered us on. I am sure
there were times when we
were really annoying but, if
so, they never let on.
The children in the show
were so excited for us.
Article continued on next page
& Staff Member Spotlight
In the end, Angie’s way made my
hips move and my soul sing. How
do you thank someone for that?

20. And in the End…
In five months of tap lessons, I learned
the time step, the essence, the sugar, and
the grapevine.
But I also learned:
• To stick with friends who lovingly
encourage you out of your comfort zone
and push you to grow and be the very
best version of yourself.
• To not let fear and anxiety stand in
the way of living life to the fullest. If you
have a desire to do something, do it. Tell
anxiety to get lost, then make your dream
happen.
• To not let your what’s on the outside
of your body determine your ability to let
what’s inside to shine bright.
• Confidence is the sexiest move you
can have.
• To move through life radiating
enthusiasm and encouragement. It is
contagious.
Who doesn’t want to live in a world
where we support each other in following
our dreams? That’s a pretty liberating
and happy place to be.
“You’re so pretty”. “I love your dresses!”
“I love your dance.” “You guys are so
good!” These kids have absolutely no
fear about going on stage. They look
adorable and they dance because it’s fun
and they enjoy it. They don’t worry about
what people will think. They just go out
there and rock it. Their joyful, easy spirits
motivated us to just enjoy the moment.
The adults were on board too. HAC
backstage moms are the best! We heard
things like “You inspire me.” “You have
courage.” “I admire your confidence.”
It was truly humbling.
The backstage moms were also our
biggest fans and loudest cheerleaders.
(We’re looking at you Coral Team
Moms… especially you Jenni Holcomb
and Amanda Biggs!). We feared crickets
and tumbleweeds when we hit the stage,
but what we got was: “Bring it home
ladies!” and “That’s right! You go girls!”
There’s no way you can’t smile on stage
when your dance peeps are cheering you
on every step of the way. We are forever
grateful to those amazing ladies.
After the finale at the last show, Angie
called us back out on stage, gave us
trophies, and shared a bit of our story. It
was the perfect ending to our awesome
experience.

21. 20

22. By: Lisa Maguire
"Organic." It's such a feel-good term,
isn't it? When you hear, "try a cookie
- they're organic!" don't you picture
a delicious baked good, somehow
crafted only of foods that are
fabulously nutritious?
It's easy to trick ourselves into feeling
good about foods that we know
really aren't all that great for us, or
to use the term to rationalize buying
something that we know is not a good
dietary choice. But, how and when
do we draw the line? Isn't organic a
good thing? Well, sure it is. Organic
is a great thing - most of the time. But,
before we can make good choices
about what organic products we're
bringing home, we have to be well
educated on what "organic" really
even means.
There are three main categories of
organic foods: produce, livestock, and
multi-ingredient foods. Each category
has its respective criteria to qualify
as "organic," all of which involves
how the produce, livestock, or multi-
ingredient food is produced. There is
much controversy surrounding whether
or not organic food is "better" for you
than traditionally fashioned products,
but undeniably, organic produce and
livestock is good for you. It's the "multi-
ingredient foods" that you should be
most concerned with.
In order to be considered organic, the
multi-ingredient food must contain
95% or more certified organic content.
Multi-ingredient foods would include
the organic versions of popular items
such as chocolate sandwich cookies
or macaroni and cheese. These
items, much like their non-organic
counterparts, are found in the center
aisles of the grocery store, and also
like their cousins, they are typically
heavily processed.
Okay, more health-food jargon.
"Heavily processed." What does that
mean? Well, it seems that processed
has quite a broad reach as far as
food is concerned. The best easy-
to-remember definition seems to
be that any alteration to a food is a
"process," and it's the degree to which
the food is altered that renders it
"heavily processed" or more commonly
referred to as just "processed." So, if
you purchase pre-sliced apples at the
grocery store and they've been treated
with lemon juice, technically they're
processed, but their nutritional value
is pretty much unaltered. Cooking
a vegetable technically processes it,
and so on. The processed foods we're
concerned with are foods that have
been so refined from their natural
state, that they don't resemble their
original product in the way of physical
form or nutritional value.
Most multi-ingredient foods, including
the organic ones, contain a lot of
ingredients void of any significant
nutritional value. Take the ingredient
list of the "chocolate sandwich
cookies."
Chocolate Sandwich Cookies
• Organic Dehydrated Cane Juice
• Organic Wheat Flour
• Organic Palm Oil
• Organic Cocoa
• Organic Invert Sugar
• Sea Salt
• Baking Soda
• Organic Vanilla Extract
• Natural Flavour
• Soy Lecithin
• Organic Canola and/or
Organic Sunflower and/or
Organic Soybean Oil
And the nutritional information:
• Calories 140
• Total Fat 7 g
• Saturated 3 g
• Polyunsaturated 0 g
• Monounsaturated 0 g
• Trans 0 g
• Cholesterol 0 mg
• Sodium 70 mg
• Potassium 0 mg
• Total Carbs 18 g
• Dietary Fiber 1 g
• Sugars 11 g
• Protein 1 g

23. • Vitamin A 0%
• Vitamin C 0%
• Calcium 0%
• Iron 4%
What we're looking at here is a list of ingredients, that while
organic, and certainly less processed than the non-organic
alternative, offer little in the way of nutrients. But even as
a "less processed" version, at just two cookies per serving,
they cost you 140 calories compared to 160 calories in
three of the "name brand" cookies!
In addition to 140 calories for just two cookies, you're
also taking in 3 grams of saturated fat, 11 grams of sugar,
18 grams of carbohydrates, and pretty much nothing of
value. So what does all of this mean? That these cookies
are terrible for you? That you shouldn't eat organic multi-
ingredient items? Well, maybe. That's a personal decision
that only you can make.
Here's what I can tell you: Whether it's organic or not,
processed foods are not usually good for you. What little
nutritional value, if any, a heavily processed food has to
offer typically comes from being artificially fortified or from
external ingredients added to complete the food (milk
for macaroni and cheese, etc.). In the grand scheme of
Quick Tip: The
term “organic” doesn’tdescribe the food itemitself. It describes the
process by which the foodwas grown or produced.
desserts and indulgences, these cookies really aren't the
worst choice you could make - there are also healthier
sweet treats you could choose. In the end, though, the
bottom line is this: even though the package for these
cookies says "Organic," they're not "good" for you in the
same way whole foods are.

24. HAC Preschool and Before and After
School Care Earn 5-Star Ratings in the
Delaware Stars Program!
The Delaware Stars for Early Success
Program was established in 2007 in an
effort to provide a set of standards by
which early education programs could
be evaluated and scored.
Through this program, organizations are
able to apply for a rating of 1-5 stars
based on a number of criteria that must
be met.
The program is funded by the Delaware
Department of Education, and managed
by the Delaware Institute for Excellence
in Early Childhood at the University of
Delaware.
Hockessin Athletic Club is pleased to
announce that not only did it make its
Delaware Stars debut at a rating of 5
stars, but it scored record highs in some
of the evaluation criteria.
Hockessin Athletic Club Preschool
Hockessin Athletic Club has a private
preschool and two-year-olds program
licensed by the Department of Services
for Children, Youth and Their Families
and rated by the Delaware Stars
Program. The preschool is open to both
selected from the YES Program.
You can also opt for full day care for
your preschooler. Morning care begins
at 7:00 am and after care ends at 5:30
pm. In addition to afternoon fun and
games with friends, your child will also
be escorted to any YES Program activities
you have chosen.
HAC’s unique facility boasts a maze,
mini-arcade, full court gymnasium,
outdoor covered sandboxes, and
anoutdoor playground.
Hockessin Athletic Club Before &
After School Care Program
The Before and After School Care
program is designed for children with
working parents. In addition to providing
your child time to do homework, he or
she will get to enjoy the many benefits
of HAC’s facility, including recreational
swimming (swim lessons available),
members and non-members. The HAC
Preschool mission is to provide a positive
learning atmosphere where children can
develop socially, emotionally, physically,
and cognitively. The environment
incorporates hands-on experiences and
activities that are appropriate for each
child’s needs.
The HAC Preschool program offers a
school curriculum from the hours of
9:00 am-Noon and includes one healthy
snack during those hours as well as
weekly gym and music classes. Children
are segmented into classes by age.
Currently, HAC offers classes for ages 2,
3, and 4.
Two Day, (Tuesday/Thursday), Three Day
(Monday/Wednesday/Friday), and Five
Day options are available for each age
group.
HAC also offers two extended day
options for Preschoolers in the 3’s and
4’s classes. Add two hours to your
child’s preschool day through Lunch
Bunch. Your child will stay through 2:00
pm instead of 12:00, have lunch and
hang out with friends, and be escorted
to any designated HAC activity you have
The HAC Youth Enrichment and
Sports (YES) Program, offers each
child ages 3-13 on your family
membership a Dance, Martial Arts,
or Tumbling class each week, AND a
Youth Sport or Yoga class each week.
That’s right - two classes every week
are included, and you have 5 options
to choose from! The YES Program is
a members-only benefit. For more
information, contact
acraft@hachealthclub.com.com
23

25. gymnasium games, activity rooms, and
use of other club facilities. Our trained
staff will care for your child during
before-school and after-school hours.
We welcome children in Kindergarten
through the age of 12. Additionally,
HAC Staff will escort your child to any
designated HAC activity you have
selected from the YES Program.
Before care begins at 7:00 am, and
after care ends at 6:00 pm. We also
offer full-day drop in care for in-service
or school cancellation days.
Delaware Stars Rating Scale
STAR LEVEL 1
Programs at this first level of participation in Delaware
Stars are in good standing with the Office of Child
Care Licensing and are working on required steps for
orientation. Program administrators complete an on-line
orientation, a 6 hour professional development “Building
on Quality,” a program scan of the classroom or home
environment, and develop an initial Quality Improvement
Plan. This phase of participation in Delaware Stars is time-limited and programs must
complete the required steps within one year of acceptance into the program in order
to continue their participation.
STAR LEVEL 2
Programs at Star Level 2 have begun their active pursuit of continuous quality
improvement for their early care and education or school age program. Programs
have completed all components required in “Starting with Stars” and are
implementing a Quality Improvement Plan linked to the Delaware Stars for Early
Success Standards.
STAR LEVEL 3
To reach a Star Level 3, a program must achieve a minimum of a 3.0 on each of
the ERS assessments for their program and earn 40-59 quality points through the
verification of quality standards.
STAR LEVEL 4
To reach a Star Level 4, a program must achieve a minimum of a 4.0 on each of
the ERS assessments for their program and earn 60-79 quality points through the
verification of quality standards.
STAR LEVEL 5 (THAT’S HAC’S RATING!)
Star Level 5 is the highest level of achievement for programs in Delaware Stars. To
reach a Star Level 5, a program must achieve a minimum of a 5.0 on each of the ERS
assessments for their program and earn 80-100 quality points through the verification
of quality standards.
As taken from http://www.delawarestars.udel.edu/?s=rating
For more information on HAC
Preschool or Before and
After School Care, contact our
Youth Programs department at
kidsprograms@hachealthclub.com.
BIRTHDAY PARTIES ARE
NOW AVAILABLE AT HAC!
100 FITNESS WAY
HOCKESSIN, DE 19707
302-239-6688

26. Nouveau Cosmetic Center
774 Christiana Road, Suite 101
Newark, DE 19713
302-355-0005
www.nouveaucosmeticcenter.com
Board Certified Plastic Surgeons
Dr. Lawrence Chang & Dr. Joseph Thornton
University of Pennsylvania & The Johns Hopkins Hospital Trained
Our Signature Mini Face Lift
25

27. meetings held by a facilitator to
encourage accountability throughout
the course of the program. We
provide meal plans, exercise routines,
and food/exercise logs to track your
progress.
To help you achieve your personal
success, we’re offering incentives
of course! We want you to “Lose
the Dues”! After eight weeks, we’ll
take the amount of weight you’ve lost,
and subtract that number from your
membership dues for the next two
months. The more you lose, the less
you pay for two months! There are
also individual prizes for the three top
winning participants such as free
Personal Training sessions and club
bucks! But the biggest price of all is
of course priceless; improved health.
Last year, Hockessin Athletic Club
members, vendors, and the surrounding
Hockessin Community contributed an
outstanding $7,500 to our HAC Salutes
campaign.
The campaign used the sale of flags to
raise awareness for the needs of our
Veterans. On Veterans' Day, a team of
HAC Staff Members lined the left side of
our drive with all of the flags purchased
through the campaign. After Veterans'
Day, the flags were donated to the
Veterans' Memorial Cemetery.
This year, HAC is asking for your help
to line both sides of our drive, with the
proceeds going to:
Operation Homefront
Operation Homefront is a national
organization that recently opened a
location in Middletown, Delaware to help
cover the Pennsylvania, New Jersey, and
Delaware areas. Their services include
emergency funds, morale programs, and
housing. Learn more at
www.operationhomefront.net
For more information on the
HAC Salutes Campaign and please visit
www.hachealthclub.com
To make a contribution, please contact
302-239-6688.
Flags are $25, and each flag is donned
with a ribbon recognizing either the donor
or the loved one for whom the flag was
purchased.
HAC SALUTES
Success means many things to many
people, and at the Hockessin Athletic
Club, we believe our job is to help you
achieve success with your fitness and
health goals. Whether you want to lose
weight, gain muscle, eat healthier, or
just feel more energetic, we can help
you achieve your own personal success.
That’s why we’re launching our new
“Lose it for Life” program this fall. It’s a
program designed to help participants
change how they feel, look, and move
in their daily lives. Lose it for Life is not
just a weight management program;
it’s a lifestyle change. There are many
“diet” programs in which participants
are very successful, however we feel
that success should continue AFTER the
program commences. The Lose it for
Life program is about learning how to
change behavior and making habits
stick.
Throughout the 8 weeks, participants
learn how to incorporate these lifestyle
changes by way of examples, lectures,
and counseling. There are weekly
G
oogle “quotes about success,”
and you’ll find enough
inspiration to fill a book.
“Eighty percent of success is
showing up”---Woody Allen.
“Success is falling down nine
times and getting up ten”---
Jon Bon Jovi
“Failure is success if we learn
from it”---Malcolm Forbes.
“There are no secrets to
success. It is the result of
preparation, hard work,
and learning from failure.”
---Colin Powell.
What will it take for you to achieve
YOUR success? Are YOU ready to
“Lose it for Life”?
We will hold information sessions
this coming fall for those that are
interested in the program and are
looking to learn a bit more.
For more information on the
LOSE IT FOR LIFE program,
contact: Rachael Ling at
rling@hachealthclub.com. 26

28. Newark, Brandywine, New Castle,
Hockessin, Dover, Smyrna,
Jennersville, PA
302.731.2888
FirstStateOrtho.com
Sports Medicine • Arthroscopic Surgery
Bone/Joint Surgery • Fracture Care
X-Ray & MRI Facilities
Spine • Shoulder • Hand & Elbow
Foot & Ankle • Trauma
Joint Replacement & Reconstruction
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
27

29. Do you really know how to
Put those quads, glutes and back muscles to work with this power
move! Get stronger at the gym or right at home by incorporating this
exercise into your workout routine!
Door Knob Squats
1. Find a door that will
stay shut while doing the
exercise.
2. Start in the standing
position. Stand facing the
open edge of a door (with
two knobs) with your feet
shoulder width apart. Grab
each side of the door knobs
with each respective hand.
HAC Master Personal Trainer, Willie Wilson, NPTI-CPT, Ignite360, TRX & TRX RIP, VIPER, & FMS Certified.
5. Then pull yourself up
using your arms to focus
on strengthening your back
muscles, primarily while
still working your quads
and your glutes.
3. Squat down while
leaning back slightly. Make
sure you get your weight
way back and into your
heels. While keeping your
spine straight.
4. Tip - The closer you can
stand to the edge of the
door, the more vertical you
will be forced to keep your
spine straight.
HAC Master Personal Trainer, Willie Wilson, shows us how to use a stationary item- a doorknob- that can be used
for a squating exercise. This exercise can be performed with an open door and two doorknobs or a locked door like
the one demonstrated by Willie. Make sure your doorknob is securely fastened before commencing this exercise.
The HAC Personal Training team features a highly motivated, dedicated staff of
certified personal trainers who design and deliver programs specifically built for
their individual clients. Get the most out of your exercise time and make it a
priority to reach your fitness goals. We have over 30 certified personal trainers
who are here to help you reach your goals!
Call our personal training department today to find out more | 302-239-6688 or email margiroudis@hachealthclub.com

30. It's that time of year again, and your New
Year's resolutions have been long forgotten.
Revive them with your back-to-reality routine
this fall! Let’s clear out all of the processed
unhealthy snacks and lunches from our
refrigerators and pantries and fill them with
nutritious alternatives. One of the biggest
challenges parents face is getting their kids
to eat their packed lunches and snacks. You
can have the most healthy lunch, but if your
children don't like it, it's pointless. Here are
some lunch and snack tips and ideas that
are not only healthy, but kid-approved. Try
them out on your kids and don't be surprised
when they'll be begging you for a packed
lunch everyday!
By: Caitlin Hess
LUNCHES
TIPS FOR PACKING
HealthyHealthy
Take to School Taco Bar
If your kids love taco night, surprise them with a taco
bar that fits neatly into their lunch boxes. Tacos are a
delicious way for kids to enjoy making their lunch, they're
quick, filling, and flavor-packed! For the meat, use low
sodium turkey roast beef or chicken cold cuts, (whatever
your child prefers), and sprinkle with a little shredded
cheese and serve on a wheat tortilla. Use healthy
versions of salsa, sour cream, and guacamole, and pack
them into compartments. Seal and send off to school.
Make Your Own Buildable Lunches
Kids love having the option to build their own lunches; parents like the
simplicity these lunches provide on busy mornings. Pre-packaged meals are
full of processed food items usually high in fat and sodium. Try this instead:
pack whole-grain crackers or mini pitas with lean, all natural, low sodium,
preservative free turkey or ham and cheese slices. Just cut the meat and
cheeses in smaller sizes and let the kids arrange everything into the storage
containers. Round off the meal with a fruit and vegetable serving such as
sweet cherry tomatoes, baby carrots or grapes.
Lunch Tip:
To save time in the
morning, pre-portion
items into individual
containers the night
before or when you
get home from the
grocery store.
29

31. August September Specials!
• Pain Consultation
• Posture and Spinal Consultation
• Auto Accident and Trauma Consultation
Gift of Good Health Certificate
Donation Deadline is September 31, 2014
Please visit www.dclouviers.com or call 302-738-7300 to make
your donation schedule your health appointment Today!
JULY AUGUST SPECIAL!
SAVING LIVES WITH LEUKEMIA LYMPHOMA SOCIETY
Together we can make a difference raising funds to help find cures and
ensure access to treatments for blood cancer patients. Please choose
your option below:
*$30 donation made to Delaware Chiropractic’s fundraising page
=60 Minute Massage, Pain Consultation Stress Test
*$50 donation made to Delaware Chiropractic's fundraising page
=90 Minute Massage, Pain Consultation Stress Test
Bring it to School Pasta Salad
This is by far one of the most kid-friendly lunches - you can't go wrong with
homemade pasta salad! Combine cooked farfalle, rotini, or penne whole-wheat
pasta noodles, diced salami or pepperoni, mozzarella, or parmesan cheese,
green peppers, diced cherry tomatoes, diced cucumber, cannellini beans and
a little Italian dressing, (if time permits substitute the diced salami or pepperoni
for grilled chicken). Mix the ingredients together in a large bowl to make this
tasty and healthy pasta salad. And you don’t have to stop there. Feel free to
add something you know they’ll love like lemon or basil. Make enough for the
whole family to enjoy and pack to-go containers for everyone the night before.
Your children's taste buds will dance when they have this salad, and you can
be sure your to-go containers will come home empty making the lunch a total
success and you the lunch-packing-expert.
Link for recipe: http://spoonful.com/recipes/italian-pasta-salad)
Turkey Wrap
Wrap up something healthy and sneak a few veggies into
your kid's diet with a delicious turkey wrap. Instead of
mayo, add a little pesto to the wrap which means plenty
of flavor but not too much saturated fat. Look for fresh
cooked turkey breast, not turkey roll, in your local deli or
natural-foods store. Add in lettuce, tomato and some
peppers or other yummy veggies to make this wrap an easy
grab-and-go in the morning! Add something sweet on the
side like oranges or apple slices to complete the meal.
Lunch Tip
Make sure your kids are getting proper
nutrition. A healthy lunch is going to give
their brain and body a boost.
Lunch Tip
Keep it simple: pack
your kids' lunches as
you are cleaning
up dinner from the
night before and
leftovers will become
tomorrow’s protein.
30

32. SNACKS
TIPS FOR PACKING
Cheese sticks or cubes
Fruit Kabobs
Peanut butter banana bites
Carrots and ranch dip
Hummus and colorful veggies
Homemade trail mix
Apple and peanut butter bites
Ants on a log: (a stick of celery filled
with peanut butter and topped with
raisins)
Pineapple chunks
Watermelon
Crunchy snap peas
Cucumber slices with salt pepper
Grapes
Fruit cup
Corn on the cob
Unsweetened Apple sauce
HealthyHealthy
Snack It Up
A good first step is to get in the habit of healthy snacking. According
to certified nutritionist Cheryl Wheeler Duncan, Eating healthy snacks
can provide children with the nutrients they need to 'feed their brain'
and gain natural energy to get through their day. We recommend you
create a “snack menu” with a few choices your kids, (or you!), can
pick from each day so they don't get bored with the same things.
O
ver the last 25 years,
children’s lifestyles
and environment have
changed tremendously in a world
that has become increasingly
fast-paced. We know that child-
hood obesity is on the rise, as
many children already suffer from
risk factors such as heart disease
and type-2 diabetes, a disease
which is typically environmental,
triggered by unhealthy choices.
In many homes, nutritious eating
is not a priority.
Unfortunately, many children and
parents are selecting the snacks
high in saturated fat or processed
sugars which are escalating
their risks for heart disease while
increasing their waistlines. Foods
high in fat tend to slow down
digestion and create that 'sluggish
feeling' that tends to prohibit
activity. Families are always on
the go rushing to various time-
sensitive appointments.
However, packing healthy snacks
does not have to be complicated,
time-consuming, or expensive -
just creative. Here are some
healthful tips parents can do
to help their child get on the path
to a healthier lifestyle.
31

33. Snack Tip
If you're one of
those parents with
picky eaters, cut
and arrange fruit
and veggies in the
shape of animals
or faces.
Nut Butter Sandwich
Spread nut butter (peanut, almond, cashew, or
hazelnut) on a slice of toasted whole-grain bread,
and top with slices of banana. It provides an energy
boost, and the whole grains will fill them up quickly.
Grains also help with their digestive tract and won't
cause their blood sugar to soar. I haven't met a child
yet who didn't eat this up!
Smoothies
Prepare a smoothie made with frozen blueberries (blueberries are
packed with antioxidants and brain food), add a banana and 1
cup of Greek yogurt or soy milk. A spoonful of frozen orange juice
concentrate adds a dose of vitamin C. For a little fun, add a little
whipped cream on top.
Snack Tip
If you have 5 or 6 go-to lunch ideas, you
can rotate them through the week and
always have a quick and easy snack to
trow in their lunch box.
Yogurt
The healthiest options are low-fat, fat-free, or Greek yogurt to which you
can add your own fresh fruit. Make sure the yogurt label says “live and
active cultures” to ensure that it is a good source of healthy, immune-
boosting bacteria.
Hopefully this gives you some ideas to jump start this school year. Here’s to
making the most of the time you have with your kids - keep them involved
by letting them help pack their lunches weekly. Learn by trial and error and
remember to be patient and take small steps. If items don’t work, keep
bringing in new ones. There are tons of delicious, healthy lunches and
snacks out there. You just have to find them!
Visit the HAC Proshop Today! Located behind
the front desk at the main entrance.

35. 1717 PENNSYLVANIA AVE. WILMINGTON, DE. • 302.656.3100 • DELAWARESUBARU.COM
OUR FACILITY OFFERS YOU A UNIQUE AUTO EXPERIENCECOME VISIT OUR NEW SERVICE FACILITY!
1606 PENNSYLVANIA AVE. WILMINGTON, DE. • 302.656.3100 • DELAWARECADILLAC.COM
2 0 1 5 CA DI L L AC E S C A L A D E
E X T E N D E D S E R V I C E H O U R S
DOOR TO DOOR
VALET SERVICE AVAILABLE
• PICK-UP AND DELIVERY VALET SERVICE
• COURTESY TRANSPORTATION VEHICLE
• FULL WASH AND VACUUM
• VEHICLE RETURNED TO YOU THE NEXT DAY
2015 SUBARU
FORESTER
• MORE SERVICE BAYS THAN OUR OLD BUILDING SO WE CAN SERVICE YOUR SUBARU QUICKER
• SUBARU LOANER CARS AVAILABLE • PICK-UP AND DELIVERY VALET SERVICE
• FULL WASH AND VACUUM • VEHICLE RETURNED TO YOU THE NEXT DAY