Those nine ladies dancing in the old Christmas carol “The Twelve Days of Christmas” were on to something.  Dance is good for your soul—and your heart and your waistline. Dancing is a great creative release and stress reducer and besides, it’s just plain fun!  It comes in so many varieties, from ballroom to ballet to belly, to tap, line, square and one of the latest crazes to sweep the country—Zumba! We’ve rounded up some of the more offbeat and interesting as a way to keep fit and have fun through the holiday season.

Belly Dancing

Embarrassed giggling often accompanies any discussion of belly dancing. But the dance is not about baring your midriff and wriggling seductively, rather it is believed to be the oldest known type of dance, meant for everything from childbirth preparation to entertainment. Created by women for women, this dance tradition was often passed from mother to daughter.

Lurainya Koerber has been leading workshops and teaching belly dancing since 2000. Combining the ancient art with a contemporary approach to exercise, Koerber mentions on her website, www.moongypsy.net, that she focuses equal efforts on healing and empowerment of women. Classes are located in Willow Grove, Doylestown and New Britain, held in health and wellness centers, gyms and studios.  Koerber invites women to experience an excellent cardio workout while improving their posture, body image, self esteem, confidence, concentration and coordination.

Gift certificates, special classes and a line of performance and instructional belly dancing DVDs are available on her website.

Zumba 

Looking for a way to introduce a holistic lifestyle to her clients, Diane Alex opened Cloud Hands in Ottsville in 2003. The spa has a staff of ten instructors of dance, yoga and tai chi, massage therapists, and other practitioners.  www.cloudhands.net.

One of the favorite offerings at Cloud Hands is the Zumba class where the pounding beat of Latin music fused with African, Middle Eastern and Caribbean tunes creates a dance program that gives an incomparable cardio workout. Belly dancing is another Cloud Hands favorite and is especially fun for the ladies’ night out events held there. Alex encourages all women to try this dance, saying it nurtures a woman’s “inner beauty” no matter what age or shape she may be.

“Balancing physical, emotional and spiritual parts of ourselves is the key to health,” says Alex. “Especially during the holidays, we need that extra balance.”

Salsa, Merengue & Bachata

Perhaps you have a hard time making it to a classroom setting or just prefer learning one-on-one. Flaco may be for you.  Offering private Latin dance lessons, Flaco’s Dance Factory operates out of studios and dance clubs in Mt. Airy, he will also give private lessons in his students’ homes. Learn to Salsa, Merengue, or Bachata, a dance form that originated in the Dominican Republic.

“I teach the secrets of Salsa,” says Flaco, “I focus not only on the Salsa itself, but also on the elements that make the dancer successful, beyond knowing the steps.”

If you join one of his classes, you can be assured you will learn not only the intricacies of this romantic dance form, but will also make new friends. “It’s better to learn to dance with a stranger,” Flaco explains. “So if you bring a partner, you won’t dance with him or her. We rotate around the room so everyone gets a turn with everyone else.”

Flaco’s classes are small, generally between 12 and 20 students.  He also teaches every Wednesday night at North by Northwest, a dance club in Mt. Airy. After the hour long class, the night turns into a dance party. “It’s the most incredible genuine environment, and we get people from 18 to 80 and everyone just has the best time,” he adds.

Read more about Flaco’s classes and salsa dancing locations at www.flacodance.com.

Women turn to dance for as many reasons as there are dance steps. Whatever your motivation, the end results are the same.

“There is no depression on the dance floor,” says Karen Walsh of Doylestown. She struggled through chemotherapy in her late 50s, and found rejuvenation through a ballroom dance class at the Central Bucks Community School four years ago.

 “I love music and dance,” she begins. “Learning the steps challenges your brain and the movement provides exercise for your body. My world has expanded since I’ve been dancing.”

Walsh supplements ballroom lessons with belly dancing classes, which she started last spring. Also a member of Cornerstone Health & Fitness Club, which offers swing, hip hop, belly, ballroom and Zumba, Walsh explores the whole county to find her next dance venue.

“Il Sol in Newtown, La Luna in Bensalem, Villa Capri in Plumsteadville … the list goes on,” she says. “You could easily dance somewhere different every night!”

Story by Brenda Lange

Portion control with regard to food seems simple enough—eat only what your body needs and keep caloric intake in mind. Why, then, do so many of us struggle with this principle? And why, with all we know about health, do we still occasionally find ourselves replying “yes” to that taunting question: Would you like to super-size that?

According to the Centers for Disease Control and Prevention (CDC), the portion sizes of our American meals have significantly increased over the past two decades. Meals have gotten larger, with an emphasis on getting more for the money. But there’s a more important cost to consider: the cost of your health.

An estimated twenty-five to thirty percent of American adults are completely sedentary, meaning that they get less than thirty minutes of moderate physical exercise each day. “For me, it was a struggle to even walk one block,” says Annie Holvey, who is featured on the cover of this edition of the magazine and who is a true weight-loss success story. “I was morbidly obese since [I was] fourteen years old, and at twenty-five, I had to do something about it.” So, Annie joined Weight Watchers and lost 126 pounds in two years.

Five years later, Annie has managed to keep the weight off. “I still count points,” she says, referring to Weight Watcher’s Momentum plan, which assigns a point value to certain foods so that members can track their daily caloric intake in a concrete, tangible way. Members are allowed a certain number of points per day based on their specific weight-loss goals, making it easy to learn just how much—or how little—food is actually required.

Weight Watchers was formed in the 1960s, by a Brooklyn housewife named Jean Nidetch, who was overweight and had a self-proclaimed obsession with eating cookies. After trying several fad diets, Jean began following a regimen prescribed to her by a New York City Board of Health diet clinic. Jean lost twenty pounds but found that her cookie cravings persisted, so she formed a support group with several overweight friends. The meetings caught on, and by 1963, Weight Watchers was incorporated. Today, Weight Watchers operates in approximately thirty countries, with local chapter meetings in nearly every major city. In Bucks County, meetings are held in Yardley, Newtown, and Doylestown, as well as other towns.

A person doesn’t have to join Weight Watchers, however, to learn to control portion size. The FDA offers guidelines on nutritional intake, which are based on a diet of 2,000 to 2,500 calories per day, and this information is required in the form of the Nutrition Facts label on every packaged food in this country.

The issue, though, is that many of us don’t take the time to read the labels. “We have to learn that when a nutrition label says that the serving size is two cookies, that means we can eat only two and not the entire sleeve,” cautions Annie. “I look at serving size because I want the most bang for my buck. Why buy a package of cookies with a serving size of two if I can get a different kind with a serving size of five for the same amount of calories?”

When prompted for more diet advice, Annie suggests eating high-fiber foods. “Fiber fills you up, and I don’t like to feel hungry, so I might make two cups of steamed broccoli and add that to a dish because it’s low in calories and high in fiber.” She also says that it’s helpful to train the mind with regard to dieting. “I like to see my plate full, so I use small plates. Also, I sit down and really take the time to eat each meal because if I’m standing at the counter, I don’t feel like I’ve really eaten.”

Other helpful tips include eating small meals several times a day, which not only keeps blood sugar levels stable but also discourages overeating.  “I eat four times a day,” says Annie, “and I don’t skip meals and allow myself to become ravenous.” Also, keep seconds out of sight; allowing plates to remain on the table makes it all too easy to continue nibbling on leftovers. And don’t skip salads; they serve to fill you up on healthy vegetables instead of your heavier main course. (Do skip high-fat salad dressings, however.) Furthermore, don’t be embarrassed to ask for a child’s portion from the menu or take half of your meal home in a doggy bag.

To put all this calorie talk into perspective, consider that most sodas are around 100 to 150 calories. “It takes roughly twenty minutes on a treadmill to burn off one can of soda—no way!” exclaims Annie. And with the calorie count of a Frappuccino reaching almost 500 calories, we should first consider the amount of activity required to process all that and then ask if that sugary drink is really worth it.

The information presented in this article is not meant to act as health advice and should never be considered over the recommendations of your doctor.

Story by April Reynolds

Fall is a magnificent time to ride your bicycle—you can appreciate the cooler temperatures of September, changing scenery, and vibrant colors of the Bucks County autumn landscape.  You may have ridden your bicycle as a child and loved the sense of freedom and the adrenaline rush that it provided.  Would you like to rekindle some of the joy?  It is possible, and we can take some simple steps to quell the intimidation factor that you may face twenty or thirty years’ post-training wheels—not that there would be anything wrong with pulling out those training wheels again!

As a grown-up, where do you begin your journey back to the bicycle? A fabulous re-starting point is to sign up for a Spinning® class at your local Health Club.  Sue Datin of Solebury recently rediscovered her athlete within; she remembered, “Bicycle riding is something that I learned to do when I was six years old.  Last September, I went for a short bicycle ride in my neighborhood, and I felt like I had lost some of my athleticism.  To make it over the first hurdle, and to recapture some of the athleticism that I felt as a child, I signed up for my first Spinning (trademark) class.  Spinning allowed me to accomplish my goal of riding day three of the Tour de Pink, which was over 50 miles.  It helped me realized that I was capable of riding my bicycle and that I could be proficient again.”

If you’re interested in revisiting your bicycle adventures, beginning with a Spinning® class provides many advantages.  First of all, you can forgo buying a new bicycle; you will not have to deal with the fear of falling; traffic and abiding by the rules-of-the-road is a non-issue; you will never get dropped from a ride; and—the clincher—you will never get lost.  If you feel uncomfortable about taking a group Spinning® class, then you can sign up for an individualized

pinning® class.  Your instructor will assist you with some of the basics, including bike set-up and appropriate shoes. Additionally, he or she will remind you to bring a towel and water bottle and will customize the training session and music for you.  A good instructor will also help to motivate you.

For example, as a Spinning Instructor I work to build confidence in the students in my class, teaching them that many of the skills that they have cultivated indoors will transfer to the outdoor riding environment. One member of my recent Spinning workshop, Lynn Collester, confirms that “The Spinning workshop provided great information regarding healthy habits for eating, practical guidance, and great coaching on the spin bikes.  Each class built upon the knowledge and experience gained in previous classes, and that was very empowering.  In addition, the class provided camaraderie and support, as well as helpful tips to make the transition from the spin studio to outdoor biking.”

New Hope resident, Renee Rodgers shared that “The workshop started as a good way for me to get ready for the summer and build endurance,” but after time, it became “a lifestyle-changing workshop that I will always use to maintain a healthy physical and mental fitness level."

Rebecca Malamis, Esq., added spinning to her regular exercise routine.  She was particularly enthusiastic. “The spinning classes…are really fun!  For the first time, I found myself looking forward to exercise.  It is great to be in a class with other women and feel the camaraderie and spirit of accomplishment.” She also believes that taking a spin class “teaches you how to challenge yourself based on your individual heart rate and level of exertion.”

Malamis’ friend, and Solebury resident, Beth Wolf added, “I love the idea of the all-women spin class, and that [along] with the weight loss program is a winning combination.  Class is fun, and I have learned so much indoors that I can take with me when I ride outdoors with Rebecca and some of my other friends on the tow-path.  I never knew Spinning could make me feel so good.”

There are many reasons for an adult to ride a bicycle: it is a non-weight-bearing aerobic activity, and there is, therefore, less pressure on the knees; it is relaxing and it provides a sense of camaraderie, if riding with a group. There are also outstanding cardiovascular benefits, and, quite simply, it is engaging.  Whether you ride indoors, outdoors, or even on a tandem, you can enjoy these many benefits.

Bucks County resident, and middle school teacher, Beverly Rickles reflects on the myriad of benefits from riding the tandem. “Going for a bicycle ride is a great emotional stress reliever.  I enjoy the tandem, because it allows me to combine relationship time, stress relief, and fitness.”  Rickles further describes the bicycle-built-for-two experience, “When my husband, and I ride the tandem, I feel the joint venture.  As we roll out the driveway, I really have to be very sensitive to his cadence and try to match it.   Halfway through the ride, I will begin to experience a feeling of connection, like we are an engine and our feet are pistons firing together—it is a beautiful thing.”

If you decide to “get back in the saddle,” be certain to have the best possible support team behind you. Try a Spinning class before venturing back outside. And, when you do return to outdoor cycling, make sure to enjoy some of our breathtaking climbs right here in Bucks County.  One day, perhaps I will wave to you as you venture along our longest climb in the area—one that brings you to one of Bucks County’s hidden “gems,” Tohickon Valley Park, Point Pleasant.  Whatever you do, keep the rubber side down!

Story by Kathryn C. Wilder, PhD

Summer is fast approaching; the days are getting longer and warmer.  You spend time at the pool or at the shore but never seem to get into the water beyond waist deep.  You want to go swim—if only you knew how!  But you think, Oh, I’m too old.  I can’t learn how to swim now!  In reality, however, you can learn how to swim at any age, given the right instruction and the right instructor.

I started swimming when I was a kid.  My mother sent my sisters and me to the summer lessons at the community pool.  Many parents do that; it is a great idea to start early.  But what do you do when you are an adult and want to learn how to swim? 

Many adults go to their local YMCAs for group lessons; some look for private swim instructors.  Either option will work, although in my experience, group lessons are not usually as effective as private lessons; with adults, the instruction is the same for everyone, and if you are a faster learner or slower learner, the class can be either too quick for you or so slow that you are bored to tears.   Private lessons allow for the instructor to work with you, and you only.  You progress to the next level at the pace your body allows.

When looking for an instructor, you want to find out how each teaches his or her lessons.  I have talked with many adults before they start lessons, as they need to feel comfortable with their instructor.  Make sure an instructor is a certified Red Cross Water Safety Instructor, at a minimum.  Then, you will know that he or she at least has the basic knowledge of how to teach a swim lesson properly. 

When I teach, I first work on breathing and floating in the water.  With the right breathing, you can relax in the water rather than panic.  Once your breathing is under control, you are better able to put your face in the water, which allows the rest of the body to relax.  Once you feel the water holding you up (as it does only if you are relaxed enough to feel it), then the rest of the stroke can be taught effortlessly.  If you are tense, you will always be fighting the water and will always feel as if you are sinking.   If you fight the water, you get tired much faster than you thought possible.  So relaxing is key, and your instructor should aid in that relaxation.

One thing people forget is that water is completely different from land.  There is no gravity.  Our bodies work differently in water than in any land sport.  So in order to learn how to swim, we have to think of it as something completely different. Certain movements that we make on land, like faster arm turnover or pumping the knees up and down to run faster, do not work well in the pool.  You actually sink with those movements.  So it can be very frustrating when you start, because what you instinctively think is the right movement, is probably the opposite of what you should be doing.  Therefore, you need someone who understands how to teach proper body alignment and who can explain how the body moves in the water (and help you stay relaxed).  You don’t want to have an instructor who just tells you to do things and hopes that you get it or one who forces you to do something that you are not ready to do.  Fear can be overwhelming, especially in the water.  Relax, and you will always stay afloat.

There are many reasons why adults want to swim—they have injuries, and swimming is less pressure on joints than other forms of exercise; they signed up for triathlons and have not been swimming in years, or ever; or they are just starting to exercise and want something that is not high impact. When you are ready to make the decision to learn how to swim as an adult, take the time to find the instructor who suits your needs and interests best.  And, make sure the instructor is really patient.  Then, go make some waves.

Story by Joanna K. Chodorowska

According to the National Institutes of Health, acupuncture is one of the oldest healing practices in the world. It is used to restore or maintain health by stimulating certain points on the body with thin needles. Acupuncture has existed as a fundamental part of Eastern medicine for approximately 5,000 years.

“I stick to traditional acupuncture because it’s time-tested,” says Grace Rollins of Bridge Acupuncture in Doylestown. “There are other modern energy systems that can be helpful to focus healing energy, but traditional acupuncture works for complex medical conditions and gets results fast,” she explains.

A certified and licensed acupuncturist, Grace completed a year-long internship in a community clinic in Manhattan, then opened her own acupuncture office in New York City before moving to Bucks County.

The philosophy behind acupuncture is that the human body is powered by an energy force called chi. When chi is blocked by reactions to emotional responses or environmental factors, the blockage causes an imbalance. An imbalance can lead to illness, be it mental, physical or emotional.

Chi flows through channels, or meridians, that run throughout the body, and each meridian corresponds to an organ or function. There are points on the meridians where chi flows close to the skin; these are the areas into which acupuncture needles are inserted. By inserting needles or pressure on certain points of the body, chi is stimulated and helps the body heal. “We are not adding anything to the body; we are engaging the body’s own innate ability to heal,” says Grace.

Acupuncture treats the body as one complete system instead of singling out and addressing each particular ailment. “In Eastern medicine, we discern patterns of energetic correspondences, and there are certain issues that correspond to certain ailments and functions of the body. I look at all the symptoms and gather information about them through touch, skin complexion, and traditional pulse-taking and determine which energetic system seems to be out of balance,” explains Grace. “The average person has more than one ailment, and the strength of acupuncture is that it can address more than one ailment at a time.”

Because acupuncture involves the use of needles it can be intimidating. However, as Grace explains, she uses various techniques to make it as painless as possible. “For the vast majority of people, acupuncture is not painful. There might be a little pinch and some sensation around the needle area, but no pain. And it’s nothing like getting an injection.”

For those who are genuinely needle-phobic, Grace uses techniques like acupressure, moxibustion and cupping. Acupressure is the application of focused pressure to a specific area, much like massage. Moxibustion can be used in combination with acupuncture needles or directly on the skin. It involves the burning of an herb from the mugwort plant either on top of the acupuncture needle to heat it up, stimulating its effects, or on top of a protective ointment directly on the skin. Cupping is another method of stimulating chi that is popular in Asia and folk medicine around the world. As Grace explains, “a fire is used to create a vacuum inside a glass cup, which then sucks up the skin and releases tension, creating more energy.”

According to the World Health Organization, studies on Eastern techniques, including acupuncture, have shown efficacy in treating a wide variety of illnesses, including those of the eye, mouth, respiratory system, gastrointestinal system, neurological problems, and musculoskeletal disorders. It also reports effectiveness in addressing such health issues as alcoholism, smoking and eating disorders.

Most commonly, Grace treats patients with complex medical cases such as orthopedic problems, joint and back pain, herniated discs, sciatica and arthritis; internal medical issues like digestive problems, irritable bowel syndrome, Crohn’s disease and acid reflux; and autoimmune diseases including muscular sclerosis and hypo- and hyperthyroidism.

Grace also concentrates on women’s health issues. “The majority of my patients are women, so I have a lot of experience treating women’s health concerns like fertility, fibroids, irregular or difficult menstruation, as well as supporting pregnancy, regulating hormones and menopause.”

Selecting the right acupuncturist is like selecting the right doctor, and the National Institutes of Health reports that thousands of doctors, dentists, acupuncturists and other practitioners currently perform acupuncture techniques in the United States. Grace suggests choosing a licensed acupuncturist with experience and a focus on Eastern medicine. As with seeking advice from any health care provider, she says that sometimes it’s beneficial to get a second opinion on treatment options.

Ultimately, the acupuncturist’s rapport with a patient determines an effective experience. This relatively new resident of Bucks County enjoys the diversity of her clients. “One thing I like about working in Bucks County is all the different types of people I get to treat, from farmers to businesswomen, as well as the elderly, teenagers and kids.”

For more information contact Bridge Acupuncture at www.bridgeacupuncture.com or 215-933-9676.

Story by April Reynolds

Tai chi chuan, better known as tai chi, resembles a slow, choreographed dance. It is an elegant and fluid exercise that allows the practitioner a chance to quiet the mind by focusing on movements instead of the day’s worries. Tai chi is a form of exercise that offers many health benefits. However, at its core, tai chi is an ancient martial art.

Originating in China, the oldest type of tai chi, Chen style, dates back to the 1500s. Historical accounts vary, but one story holds that a Taoist monk developed a series of 13 exercises that imitated the movements of animals.  He also emphasized meditation and the concept of internal force, as opposed to the external force exerted with other martial arts.

There are five major types of tai chi, all named after the families that developed them, and all vary in intensity and style. The common thread is that they all consist of slow movements, known as forms, which represent some martial aspect.

“I demonstrate the martial application so that my students have a better understanding of what the movement really is,” says Bill Simpson, a tai chi instructor at the Seva Retreat at the Elkins Estate in Elkins Park. “Tai chi is an internal martial art, meaning that we cultivate our energy—or chi in Chinese—from the inside out,” Simpson explains. But tai chi is usually practiced more for health than for self-defense. According to Simpson, “Although tai chi may be used as a martial art, it is primarily used as a method of meditation and self-integration through slow, relaxed, conscious movements. My teaching approach is more from a health perspective than a martial arts perspective.”

Today, the most popular type of tai chi practiced in the western world is yang style.

“We teach the yang style particularly because it is easier to learn, the movements are clean, gentle and gracious looking,” explains Master John Chan, an instructor at Cornerstone Health & Fitness in Doylestown and New Hope. Master Chan, who began his study of tai chi a half century ago in China at five years old, is well acquainted with the many health benefits of the practice, stating that “beyond stress reduction and balance, tai chi may also help to reduce anxiety, improve strength and flexibility, improve sleep quality, relieve chronic pain and lower blood pressure.”

In 2007, a study conducted by the National Center for Health Statistics and the National Center for Complementary and Alternative Medicine found that tai chi may increase immunity against the varicellazoster virus, which causes chickenpox and shingles. Other studies—all of which are listed on the National Institutes of Health’s PubMed website—found that tai chi can reduce pain resulting from knee osteoarthritis, improve physical function, lessen depression, and improve some symptoms of type 2 diabetes. Furthermore, a study of 52 women who were frequent computer users in the workplace showed improvements in resting heart rate, waist circumference, and hand-grip strength after 12 weeks of tai chi practice.

Tai chi is often considered a moving meditation, which is beneficial to those who have trouble staying focused during still meditation. The result of regular practice can be improvement in concentration, mood and focus that carry over to everyday life. I started practicing tai chi in college because of overwhelming stress.  Not only did I develop mental clarity and calmness, but I also lost weight and had better circulation and clearer skin. I have stayed with the practice for several years now and recently took Simpson’s class at the Seva Retreat, which is held in the smaller mansion on the Elkins Estate.

Like Simpson, I was drawn to the estate’s calm beauty and comforting energy. “The Dominican nuns owned and managed the property for over 70 years and created a warm, nurturing and sacred energy that I still feel today,” says Simpson. Currently, the property is being renewed as a wellness resort. Classes and other services at Seva are ongoing, and soon rooms will be available for those who want a getaway.  It’s a beautiful environment in which to do a beautiful practice.

Tai chi is a mind-body exercise that incorporates the theory of yin and yang, which are the opposing internal forces of give and take, strong and soft, active and passive. Part of the philosophy of tai chi is to resist hardness and violent force, which can cause injury. Practitioners are taught to redirect force by flowing with its motion.

According to Master Chan, the tai chi student will be able to avoid strains and accidents by learning how to use each part of the body more effectively. He explains, “tai chi movements are natural, relaxed and connected to the ground.  These non-strenuous exercises can also help reduce pain, increasing vitality and enthusiasm for life.”

Seva Retreat, Elkins Park, 215-782-8520, www.sevaretreat.com

Cornerstone Health & Fitness, Doylestown 215-794-3700, New Hope 215-862-2200 www.cornerstoneclubs.com

Story by April Reynolds