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

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All the support a young athlete needs.All in one place.

The Center for Sports Medicine at Nemours/Alfred I. duPont Hospital for ChildrenWhen athletes get hurt, it keeps them from performing their best. Here at the region’s largest sports medicine facility, your child is backed by an entire team of experts: sports medicine physicians, orthopedic surgeons, physical therapists and athletic trainers. We’ll customize the best treatment plan for injuries, from sprains and strains to ACL and meniscal tears to concussions. Using scientifically proven methods and a 1-to-1 physical therapist/patient ratio, we help your athlete get stronger and smarter about ways to prevent injuries in the future. Rounding out our performance training, sports nutrition counseling is available. It’s how Nemours is helping more kids reach their personal best. Your child. Our promise.

To register for an injury prevention program, call (302) 298-7278. Learn more at Nemours.org/sportsmedicine.

By Erin McLaughlin, MS, ATC, PES

The Center for Sports Medicine at Nemours/Alfred I. duPont Hospital for Children

Shannon is a highly competitive, 17 year old field hockey player and is known as a tenacious defender on the field. For the past two years, Shannon had been sidelined with a nagging, painful hip injury. In May of 2013, Shannon made an appointment to see Dr. Kathleen O’Brien at the Center for Sports Medicine at Nemours/ Alfred I. duPont Hospital for Children. At her appointment, Shannon explained that her nagging hip pain was located on the outside of her hips. The pain was moderate, and waxed and waned between sharp and dull in quality. She was frustrated that she was unable to play the sport she loved. Following a thorough evaluation, Dr. O’Brien diagnosed Shannon with an overuse injury of the hip. She recommended that Shannon begin the Next Steps Program, a personalized fitness program offered at the Center for Sports Medicine. The program is supervised by a certified athletic trainer and includes a baseline functional movement screen which is a one-on-one assessment so that the program can be modified and customized as needed. The goal of the program is to foster independence and confidence with sport and exercise activities.

Most readers might think Shannon’s story is unique. It

is not. Her injury is relatively common among pediatric and adolescent athletes. Overuse or chronic injuries are becoming more common in young athletes because of early sport specialization and participation in multiple year-round sports. Hip and core weakness can contribute to the onset of pain, resulting in poor mechanics—where athletes compensate physically for their pain. In young athletes, a hip pain that persists without resolution is often a result of an apophysitis. An apophysitis injury occurs at the attachment site of the muscle tendon and in growing athletes, this muscle-tendon-bone attachment is subject to injury from repetitive stress. This combination of hip and core weakness coupled with poor mechanics can make an athlete susceptible to more serious injuries such as an ACL tear, especially, if they continue to play while injured.

In recent years, more attention has been focused on the importance of strength and conditioning in youth sports, particularly, as it relates to injury prevention. Those who play "cutting" sports that feature swift, abrupt movements such as pivoting, stopping, or turning such as field hockey are more likely to develop hip and/or knee pain as a result. An appropriate, research-based lower body injury prevention program, like “Jump Smart” offered at the Center for Sports Medicine, aims to improve stability, strength and body awareness. While Shannon did not enroll formally in Jump Smart, her exercise program for Next Steps mimicked the instruction offered in the class.

For the next 3 months, the Center for Sports Medicine became Shannon’s home away from home. Her work began with addressing deficits in flexibility of her hamstrings, gluts, and hip flexors. Shannon learned the basics of core stability and hip strengthening. At program completion, Shannon, her mother and the Athletic Trainer reviewed, step by step, how to maximize her time in practice and minimize her risk of injury.

Shannon worked very hard to recover fully from her injury. Along the way, she learned how to avoid future injury recurrence. After 2 years of pain and limited ability, Shannon returned to field hockey. In the fall 2013, she was able to play the entire season and did not miss a single game or practice. Shannon was elected captain of her high school team and earned 2 MVP awards. She led her team to the South Jersey Group 2 Championship and was named to the South Jersey Times All-Star Second Team. What a comeback!!

In Young Athletes, It’s Not Always a Muscle Strain.

2

Enhance Your LIFEWITH HOCKESSIN ATHLETIC CLUB

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

TIME TO GET A LITTLE CRAZY: IT'S MARCH MADNESS AT HAC! ENJOY ONE MONTH FREE WHEN YOU JOIN BY 3/31/2014!*

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3

In this edition of Enhance

302-766-7819WWW.HACHEALTHCLUB.COM

March Mindfulness | PAGE 6

Local Spotlight: Wilmington's Art Loop | PAGE 13

The HAC Pro Shop: Must-Haves in March | PAGE 14

March is National Nutrition Month | PAGE 15

Is Your Child Ready for College? | PAGE 17

HAC Summer Camps | PAGE 24

Top 5 Ingredients to AVOID | PAGE 26

HAC Preschool: A New Perspective | PAGE 28

Spring Clean for Abundance & Prosperity | PAGE 30

HAC Adult Basketball League | PAGE 31

featured articlesThere's Something for Everyone at HAC! Get acquainted with our programs and services! | PAGE 8

Delicious & Light Irish Recipes Get ready for St. Patrick's Day with these Irish classics. | PAGE 9

Join a Team at HAC! Team-based fitness may be just what you need to stay motivated and goal oriented! Plus, HAC Members Theresa & Mike Share their Team-Based Fitness Stories | PAGE 18

What's New in the Weight Room HAC made a $70,000 renovation to the free weight area at the end of December - find out what's new! | PAGE 22

Enhance Magazine, March 2014 Editor-in-Chief: Lisa Maguire Senior Graphic Artist: Caitlin Hess Hockessin Athletic Club Article Photographer: Bradley Hoy Have a story you'd like to share? Questions or Comments? Contact lmaguire@hachealthclub.com

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In a month that has been dedicated to Madness, let’s try to make it Mindful. Yoga class here we come. While all the basketball

chaos of March is going on, we should take part in March Mindfulness!

"Yoga isn’t just a class you take; it’s a way of life."

The word "yoga" comes from the Sanskrit root "yuj", which means "to yoke" the spirit and physical body together. Yoga has evolved over thousands of years and embraces all levels of fitness. It has been proven to reduce blood pressure and increase strength and flexibility. Through yoga’s evolution it has divided into many different styles. In a hot yoga class you're are going to sweat more than you ever thought was possible. By adding heat it will help you lose weight, loosen your muscles and improve your cardiovascular system.

HAC offers a variety of hot yoga classes.

Flow, (formerly known as Vinyasa) synchronizes movement to breath, and is the creative sequencing and exploration of fluid postures. This energetic class cultivates strength, flexibility, transformation, balance, and waves of freedom.

Align is a set sequence of postures. This class is designed for students who want to align, strengthen, and balance their mind and body while developing a strong foundation and a deeper level of concentration.

Evolve will enhance your workouts and empower you with core strength, flexibility, and balance. Toned, precise movements and postures paired with mindful breathing will strengthen and develop your practice.

Ignite is an energizing, 1 hour power flow that is set to exhilarating, lively music. This is not your typical yoga class! Ignite is designed with the strong and energetic in mind. This class will bring your yoga experience to the next level, by creating a more rigorous sequence of poses. Learn techniques and powerful yoga flows that willchallenge you and optimize yourperformance. The final class is run in a lower temperature setting, and it is called Wave. Wave features ocean boards that help combine the strength and flexibility of yoga with the core stability required for stand-up paddle boarding.

HAC also has two non-heated classes. Mind Body Balance focuses on developing strength and flexibility for deep breathing, increased stability and a greater range of motion on and off the mat. Each movement taken in class is connected to your breath, helping to relieve stress and tension. Mindful Yoga integrates movement and deep rhythmic breathing for a more meditative approach. Though this may seem daunting, yoga doesn’t judge.

In my first yoga class I got so frustrated with the poses that I simply laid down on my mat and stared at the ceiling. My mind was racing and telling me that I wasn’t good enough. As I was about to roll up my mat and walk out, I looked up and saw the woman next to me smile and she whispered I was doing great. I was shocked. At that moment I realized what yoga was about - forgiveness. This woman wasn’t judging me, and neither was anyone else. I was judging myself and that was unfair. This was the first time I was trying this class and I wasn’t giving myself an opportunity

to succeed. In being mindful I not only had to be mindful of others, but of myself.

In each class there is the unspoken rule of mindfulness. Everyone in a yoga class is there to become aware of themselves. From the beginners to the experts, everyone is there to find that inner place in their body and just simply be. I know that sounds weird but if you take a class, you will see. I am on my 2nd year of my yoga journey and though I don’t make it to class every week, I try to keep my yoga breathing in check. The way you are taught to breathe in a yoga class does wonders on the body. It helps you to relax, and once you have relaxed enough, you can let your mind slip away to that quiet place. In that place there is no room for thought. There is only room for warmth. Let yourself be able to forgive yourself and others. If you can’t make it to a class, sit somewhere where you know you will be able to breathe. Trying not to think is the hardest part, but I challenge you to try it at least once and to be able to feel the warmth and compassion for yourself that you know you deserve. Keep mindful this March.

MARCHMindfulness

By Lisa Luck

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Are Your Kids BORED?

It's All Included at HAC!

Take them here.

Or here.

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Maze & Play Area

HAC Arcade

Childcare

Waterpark (Open All Year Long!)

Youth Sports or Yoga

Dance, Martial Arts, Tumbling, or Spanish

Maze & Play Area

There's Something for Everyone at HAC!KEEPING ACTIVE IN THE WINTER IS EASY AT HOCKESSIN ATHLETIC CLUB!

FOR ADULTS

Hockessin Athletic Club offers a wide variety of fitness options and other services for our adult population.

CARDIOVASCULAR EXERCISE: • 100 pieces of cardio, including

treadmills, ellipticals, recumbent bikes, and stair steppers.

• Several Group Fitness classes that feature a cardio workout

STRENGTH TRAINING: • BRAND NEW free weight room• 2 Machine Circuits• Free-Range Weight Machines• Kettlebells, Bulgarian Bags,

Vipers and other ancillary fitness equipment

PERSONAL TRAINING & WEIGHT LOSS: • 30 Nationally Certified Personal

Trainers on staff• Personal Success Program

- Includes 2 FREE Personal Training sessions for each adult member, one of which features an assessment using Functional Movement Screening

• 3,000 square foot Personal Training Studio

• State of the art training equipment• Weight loss programs and nutrition

counseling available• All New Weight Room Renovation -

See Page 22 for details!

AQUATIC EXERCISE• Lap pool with four lanes• Aqua Fitness classes, many

of which are included in your membership

• Aquatic Personal Training• Waterpark & Leisure Pool, Seasonal

Outdoor Pool, Warm Water Lesson & Therapy Pool, and Whirlpool

• Private adult swim lessons

HOT YOGA: • Flow, Align, and Evolve. Classes offered Daily• One free week (7 consecutive days)

of hot yoga for each new member• HAC Yoga Membership option

MASSAGE: • Swedish/Therapeutic, Sports/Deep

Pressure, Pre-Natal & Post-Natal, Hot Stone, Reflexology, and Warm Bamboo

GROUP FITNESS: • Over 150+ Group Fitness classes

each week included in your membership

• Daily schedule Monday-Sunday• Featuring Zumba®, BodyPump®,

Kickboxing, BodyStep®, Senior Strength, RPM®, Yoga, Kettlebells, BodyCombat®, Barre, Tai Chi, and more!

SMALL GROUP TRAINING: • A variety of fitness classes featuring

groups of 6-10 people in a designated SGPT Studio

• Taught by Certified Personal Trainers• Classes range from 30-60 minutes• One free class for each new member

TRX SUSPENSION TRAINING: • Program developed by Navy Seals

that uses the weight of your body to work your muscles at a level that you’re comfortable with

• One free class for each new member

ADULT DANCE: • Tap, Ballet, & Jazz

ADULT MARTIAL ARTS: • Kenpo

ADULT SPORTS LEAGUES: Basketball, Soccer, & more!

CAFE & PRO SHOP: • Full service cafe that features a

smoothie bar, coffee station, lunch, breakfast, and dinner, as well as a grab and go bar with a wide selection of on-the-go items.

• Monthly food credit included in your membership

• Boutique style pro shop that features everything from the latest in workout gear to everyday items that you might have left at home

OTHER SERVICES: • Adult only locker rooms• Sauna & steam rooms• Family locker rooms• Regulation size basketball court • Special events - rentals & parties• Free wireless internet

8

Ingredients

5 pounds corned beef5 garlic cloves, lightly smashed10 peppercorns4 sprigs fresh thyme2 bay leaves12 ounces of stout beer (recommended: Guinness)1 cup beef broth or stock Water, for simmering4 yellow onions, cut into wedges, 1 medium yellow or sweet onion, sliced2 parsnips, peeled and cut into large chunks3 carrots, peeled and cut into large chunks6 medium red potatoes, scrubbed

DirectionsRinse the corned beef and put it into a large soup pot.

Make a bouquet garni (bundle of herbs tied together) with the garlic, peppercorns, thyme and bay leaves and add to the pot (removed prior to consumption).

Stir in the stout beer, beef broth and enough water to cover the beef by 2 inches. Bring to a boil over medium heat, then reduce the heat to a gentle simmer and cook for 4 hours, covered, stirring occasionally.

After 4 hours, add the onion wedges, parsnips, and carrots, and cook for a 1/2 hour. Add the potatoes and the cabbage wedges and continue cooking until the cabbage is tender, about 20 minutes. Remove the cabbage to a plate and allow the corned beef and other vegetables to continue cooking until the meat is tender.

Recipe adapted from : www.foodnetwork.com

Corned Beef & CabbageClassic and sweet.

In a separate large sauté pan, heat 4 tablespoons butter over medium heat. Add the sliced onion, and a pinch of salt and sauté until tender and beginning to brown, about 8 to 10 minutes.

Meanwhile, slice the cabbage thinly, gently pressing with a paper towel to remove excess water. Add the cabbage to the onion mixture and toss to coat well with the butter. Cook over medium heat until the cabbage begins to brown.

Remove the meat to a cutting board and slice. Serve at the table with all the vegetables piled onto a serving tray and the sliced meat onto another tray with some of the broth poured over the meat.

Nutrition Facts:Per serving:Calories 837Carbohydrates 39gFat 51gProtein 52gSodium 3096mgSugar 6g

lighter IrishRECIPES

Submitted By: Caitlin Hess, HAC Employee

Serves 6-8

Total Time:6 hr 30 min

Prep:30 min

Cook:6 hr 0 min

Level:Easy

9

IRISH/GREEN RECIPESCait

Ingredients For the sandwich: 4 slices rye bread2 slices part skim, low sodium Swiss cheese4 ounces turkey (or corned beef)1 tablespoon spicy mustard2 tablespoons light Thousand Island dress-ing (make recipe below)1/3 cup sauerkraut, boiled, rinsed and drained

For the dressing:yields 1/2 cup1/4 cup low-fat plain yogurt (or Greek yogurt)1 tablespoon light mayo1 tablespoon light cream1 tablespoon ketchup1 teaspoon Worcestershire sauce1 teaspoon sugar1-1/2 tablespoons pickle relish1 tablespoon roasted red peppers, choppedSalt to taste

Lighter Reuben Sandwich

Recipe adapted from: My Recipes.com and SheKnows.com

Enjoy a Reuben with this lightened up sandwich recipe.

Directions Prepare the sauce by placing all of the ingredients into a blender or food processor. Pulse on low until mixture is smooth and creamy. Add salt to taste.

Remove from blender and chill. To prepare the sandwich, spray panini maker with nonstick cooking spray and set on medium-high heat. Spread 1/2 tablespoon mustard on one piece of bread. Place cheese over mustard. On the other slice of bread, stack turkey and sauerkraut. Place one tablespoon of dressing over the cheese and put slices of bread together.

Place sandwiches next to each other on the panini press. Pull the handle down and cook about three to four minutes or until cheese is melted and bread is crispy. Or toast in toaster oven.

Enjoy with a pickle or a nice cold beer!

Serves 2

Total Time:24 min

Prep:20 min

Cook:3-4 min

Level:Easy

Nutrition Facts: Per serving: (with turkey)Calories 357Carbohydrates 37gFat 12gProtein 23gSodium 1278mgSugar 2g

Per serving: (with corned beef)Calories 377Carbohydrates 34gFat 15gProtein 27gSodium 1318mgSugar 2g

Homemade dressing: (1/2 cup)Calories 184Carbohydrates 24gFat 8gProtein 5gSodium 606mgSugar 18g

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Red Potato ColcannonAn authentic Irish dish that is both delicious and healthy.

Serves 4

Total Time:45 min

Prep:15 min

Cook:30min

Level:Easy

Directions Bring 1 inch of water to a boil in a Dutch oven. Place potatoes in a steamer basket and steam, covered, until just cooked through, about 15 minutes. Transfer to a large bowl and cover to keep warm.

Meanwhile, heat butter in a large nonstick skillet over medium heat. Add onion andcook until translucent, about 2 minutes.

Add cabbage and continue cooking, stirring occasionally, until the cabbage begins to brown, about 5 minutes.

Ingredients

1 pound small red potatoes, cut in half

1 tablespoon butter

1/2 cup onion, thinly sliced

6 cups green cabbage, thinly sliced

1 cup low-fat milk

1 teaspoon salt

1/4 teaspoon white pepper

Reduce heat to low. Stir in milk, salt and white pepper; cover and cook until the cabbage is tender, about 8 minutes. Add the cabbage mixture to the potatoes. Mash with a potato masher or a large fork to desired consistency.

Enjoy your delicious and healthy authentic Irish side.

Nutrition Facts:Per serving:Calories: 200Carbs30gFat 4gProtein 4gSodium 641mgSugar 4g

Recipe adapted from : www.eatingwell.com/recipes/red_potato_colcannon.html

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By Lisa Luck

Have you ever been on one of Wilmington's Art Loops? If not, you're

missing out. Art on the town is a tour of downtown Wilmington's 25+ art galleries, ranging from studios, to museums, and other alternative art spaces. It is held the first Friday of every month and offers you an opportunity to meet the featured artists while enjoying refreshments and some places include live entertainment. You have two choices of transportation; you can either take the Art on the Town shuttle, which is a free service that takes you on a ride of a pre-selected route, or go on your own self-paced tour with the Art Loop Map and go to spots that you think will interest you.

Our local Delaware College of Art and Design (DCAD) students are being featured at the Delaware Museum of Natural History from March 7th to April 20th. They have worked on a collaboration to showcase the beauty of nature. This exhibit consists of 25-40 pieces of nature inspired DCAD student artwork titled Nature's Bounty. Call (302) 685-9111 to order your tickets. The price ranges from 7-9 dollars. Support your local artists and see the wonderful work these students have created!

In keeping it local, from March 8th to June 1st, go to the Delaware Art Museum to see photographs by the late Scott Heiser. Heiser was a talented photographer who took photos of a wide range of public entertainment. He photographed anything and everything including circuses, dance competitions, fashion modeling,

Local Spotlight

and even the Westminster Kennel Club Dog Show. His dramatic images provide a sneak peek into the action of the performers during their routines. The Delaware Art Museum is organizing the first retrospective exhibition dedicated to Heiser (1949-1993), who was born and raised in Wilmington.

Wilmington’s art LoopDecember 2o13

On the Town

40 Exhibitions!

Holiday Shopping Bus Routes!

Wilmington's Art Loop

http://www.delawarescene.com | http://www.delart.org

March 7-April 20Delaware College of Art and Design Display at the Delaware

Museum of Natural History

March 8-June 1Scott Heiser Collection at the Delaware Art Museum

13

Wilmington’s art LoopDecember 2o13

On the Town

40 Exhibitions!

Holiday Shopping Bus Routes!

Wilmington's Art Loop

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14

The American Dietetic Association has declared March the National Nutrition Month. The theme for this year's National Nutrition Month is "Enjoy the Taste of Eating Right." Research confirms that taste is the reason why people buy one product over the other. This means that making healthy foods taste as good as doughnut would result in healthier choices.

How can you make your healthy food taste better? Which ingredients can you swap out of the recipe for a healthier result while keeping the taste the same? Here are a few tips and tricks from HAC.

Not all salads are equal. Don't let the leaves fool you; they might be hiding some carbohydrates. Plus, if you're unsure which route to go for your daily salad, darker greens are always better. Spinach, kale, and field greens are excellent sources of nutrients, where iceberg lettuce doesn't contain as many of the same nutrients. And if you're looking for some crunch in your salad, skip the croutons and add some chopped up walnuts or any other kind of nut. This will give you that satisfying crunch, without sacrificing the taste. Also when it comes to salad dressing, reach for the balsamic vinegar or lemon juice not the Thousand Island or Ranch. If you can't sacrifice it all, a good low calorie dressing is just as tasty.

I know while you're sitting at the table you start ogling the bread, maybe just a whiff will satisfy? No, we all know it won’t. It's okay, take one slice of bread, savor not shovel. If the butter comes around, keep on passing it down the line, one tablespoon of butter contains more than 7 grams of saturated fat, which is more than a third of the recommended daily value. Ditch your butter for a vegetable oil based spread; you will be replacing the bad fat with the good fat. Now it’s down to the main course. What should you get? We all know that turkey and chicken are better than red meat, but they aren't entirely without fault. Chicken and turkey contain some cholesterol. One of the best things you can do for reducing cholesterol from a diet is to eat

more fish. Fish is low in fat and contains heart-healthy omega-3 fatty acids. Replace a chicken dish

with a salmon or scallop dish, but be aware of what it’s cooked in. This swap will

only work to your advantage if your seafood is not swimming in butter

or crusted in bread crumbs. You can also cut your entree calories with your sides. Order steamed veggies as opposed to fries or quinoa instead of rice.

A great dessert that will satisfy your sweet tooth without sacrificing taste

is grilled fruit, Greek yogurt and berries, or a mini ice cream sandwich.

Try throwing a banana, pineapple, apple or pear on the grill. Grilling concentrates

the sweetness by reducing the water content in the fruit, making the fruit sweeter. Greek yogurt is a great way to skip out on the ice cream - pile it up with some fresh berries and enjoy the creamy taste and the satisfying calories. But if you can’t live by faking ice cream, then there are always mini ice cream sandwiches. These mini sandwiches give you the full sweetness your taste buds crave, at only about 200 calories.

The HAC Cafe offers many healthy options for our members to try. Some of our healthy sides include fresh fruit, caprese salad, side salad, and steamed veggies. These can all be substituted in for the chips and fries. Some of our healthy entrees include baked tilapia, the trainer’s special, our veggie stir fry and many more. Come spend dinner with us sometime and tell us what you think!

http://www.eatright.org

It's March... It's National Nutrition MonthBy: Lisa Luck

15

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3 Nutrition Myths that You Probably Live By

“Weight Loss is All About Calories in and Calories Out.”While on a very basic level this is true, the content of calories is just as important. Different calories have different metabolic processes within the body. Plus, counting calories can be extremely inaccurate and tedious. Did you know that cooked food and raw food vary in calories? Raw broccoli compared to cooked broccoli has fewer calories. This mathematic nuisance can be stressful. Stop worrying about counting and start focusing on quality. For example, whole milk naturally contains vitamin A and D whereas skim milk contains neither. The vitamins that they add back to skim milk after processing it are more than likely synthetic.

“People Should Cut Back on Sodium because it leads to Heart Disease.”Studies have proven this to be true to an extent. Though a restriction on salt can lower blood pressure, it has not been proven to reduce the risk of heart disease and death. Salt provides two elements – sodium and chloride – that are essential for life. Your body cannot make these elements on its own, so you have to get them from your diet.

“Sugar is Bad For You, But Only Because it is Empty Calories.”When excessive amounts of sugar are consumed there is a risk of obesity, type II diabetes, heart disease and even cancer. Empty calories have nothing to do with it. For people who are inactive and eat a Western diet, large amounts of fructose from added sugars get turned into fat in the liver. When people eat a lot of sugar, it can cause resistance to the hormone insulin, which can contribute to many diseases.

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It’s nearly Spring! In addition to finally shedding our heavy winter coats and planning much-needed

vacation trips to tropical locales, one other ritual of spring is now occurring… college acceptances! This is an incredibly exciting time for any high school senior. Scholarship packages are being evaluated. Last minute campus tours are being made. And finally -- the big decision. But, amidst all of the anticipation, some parents wonder… is my child really ready for college? It’s a fact of life in today’s society that many parents are guilty of “helicopter parenting.” Cell phones make instant communication at almost any time of day or night a reality. It’s become oh-so-simple to firmly tether kids to our apron strings. Plus, many high school seniors have minimal responsibilities at home or have never held a job. Working parents, often driven by guilt, allow kids freedom from chores and duties that were a standard even 20 years ago. It may feel good to do everything for your child, but keeping our kids “young” doesn’t teach them the independence they need to survive -- and thrive – in college. If your senior will leave for college this summer, there’s still time to prepare. Ask yourself these questions:

Would he know what to do in case of emergency? From the proper use of a fire extinguisher to knowing where dorm exits are located, safety is a huge concern on college campuses across the country. Go over basic safety guidelines (never throw water on a grease fire, for example). Even

though he will roll his eyes,these little lessons could make

all the difference in case of an emergency.

Will she share? If your child has never shared a room before, dorm living may become a huge shock. Roommates – even ones who have elected to live together – often underestimate how difficult it can be to share tight quarters. Lack of privacy, limited space, and homesickness can combine into the perfect storm of tension between friends. Make sure your child has another space to retreat to when emotions run high – be it the library, a dorm lounge, or sorority house.

Can he balance a checkbook? It’s surprising how many teens can’t! If your student didn’t have a “life skills” class in school, or if they’ve never had to learn about money, right now is the time to teach them. In addition to basic account

maintenance, learning to budget is crucial. Hopefully, this will eliminate panicked calls regarding accounts that are already overdrawn before Thanksgiving!

Will she be able to defend herself? College officials don’t want to admit it, but campus attacks are not singular events. As safe as a school feels, the prevalence of the “blue light” system throughout most college campus is proof that attacks do happen. If your child was attacked, would she know what to do? A self-defense course will give both of you peace of mind.

Can he do the laundry/make a simple meal/boil an egg? One of the funniest things I’ve ever seen was a 15-year-old trying to figure out a manual can opener. Even computer geniuses can be flummoxed by what parents consider everyday tasks. So, make sure to work in a few lessons on the basics. Although bittersweet for parents, this is a thrilling time in your child’s life and his first major step towards independence. When he was a baby, you taught him how to walk. Now, teach him how to fly!

Beverly Stewart, M.Ed. is President and Director of Back to Basics Learning Dynamics, Inc., an area leader in 1-on-1 tutoring and test prep for children and adults, and translating/interpreting since 1985. In addition, Back to Basics is a Department of Education approved 1-on-1 Private School for K-12, as well as a Business and Trade School for ages 16+.

Is Your Child Ready for College? The 5 Things They Need to Learn Before Packing Their BagsBy Beverly Stewart, M.Ed.

17

Why is training with a team a great option? Team members can push you to give your best effort! Having a friendly competitor can help you make big improvements to your own personal performance. Everyone has that competitiveness in them, no matter how small, it’s there. This competitiveness can give you that boost you need while training so that way it’s easier to go that last mile! Joining a team can be a great motivation. If you look outside and the weather is disgusting, you could tell yourself you can put off traininguntil tomorrow. In a team, if you don’t show up, you will hear about it! Your teammates care about you on a personal level and want to see you succeed. Join one of HAC’s clubs and create those enduring memories and friendships.

HAC offers several team-based fitness options such as our Adult and Youth TRI CLUB, 5k Club and HAC Pack team for Bike to the Bay. These clubs are a great way to meet new people, stay in shape, and get fit for great causes! The best part about these clubs is that no experience is required! They all have brand new beginners and helpful experts.

Here is a little information on our clubs, starting with our Adult and Youth TRI CLUB. This year is our first year starting a Youth TRI CLUB, but we are excited to offer the

opportunity to our young members. The earlier we can help our youth develop healthy habits, the more likely those habits will stick for a lifetime! The Youth TRI CLUB is open to athletes from ages 6 to 14.

HAC TRI CLUB offers a variety of services to athletes of all abilities. The real benefit for novice triathletes is the opportunity to participate in coached sessions and train alongside experienced triathletes. Our mission is “to provide safety, technical and endurance skills through a socially interactive group while assisting each member to achieve their personal goals as a triathlete." The coaches will help plan a personalized workable training schedule and set interim goals along the way so you can measure your progress. In addition to athletic coaching, HAC holds seminars on topics such as USAT rules and regulations, race nutrition, and improving your transition time. During training sessions, our athletes are given instruction for riding safely in a group setting, open water swim safety, repairing your bike during a race, and much more!

HAC has TRI CLUB sponsors for purchase discounts, bike and shoe fittings, and of course our massage

therapists are always available to help! TRI CLUB members must provide their own equipment for training and race events. Participants are also responsible for their own entry fees to the various events.

The HAC 5k Club offers a similar atmosphere to the TRI CLUB, in which participants train and race together. Running is less costly than triathlons, mostly because you don't need a bike or other specialty equipment. The 5k Club has recently grown to add 10k races as well. Participants are also responsible for their own entry fees to the various events.

Finally the HAC Pack is our team for the annual MS Bike to the Bay event. Members and non-members are welcome to participate! Since 2009, HAC Pack has raised nearly $200,000 for the National Multiple Sclerosis Society. When you join HAC Pack and raise your $300 contribution, you will receive a high quality team jersey to wear for the ride!

Visit www.biketothebay.org and join team HAC Pack to participate!

Team Based Fitness ProgramsWILL HELP YOU STAY MOTIVATED AND TEAM ORIENTED

18

team. It felt good to represent HAC, have a cheering squad, and frankly, to motivate each other to finish. Plus, the coaches were wonderful with a desire to really teach and develop your talent and cared about each and every race performance. I did manage to compete in 4 triathlons and 2 duathlons with Age-Group awards in many and scoring team points for HAC. I qualified for the Nationals in both events which I hope to compete with other team members from HAC in 2014. Shawn's background comes from being an experienced cyclist who also has had a few seasons of triathlon experience. He found that his weakest event was the swim portion as it is for most non-swimmers who want to compete in triathlons. A Triathlon is an individual sport, but joining TRI CLUB provided the team support he needed.

We would like to share our experience as first year members of the Triathlon team at HAC and how our

family has enjoyed being members of the team! Shawn & I both have different backgrounds in sports but maintain good health and fitness as we age is our primary goal. My name is Theresa and I have been a competitive runner for over 30 years beginning with my Cross Country days at the University of Maryland. I have run 12 Boston Marathons, qualified for 17, been a former State of DE 35-39 age group record holder in the Marathon and 20k, a member of the local New Balance Racing Team for my 5th year, and have won or placed near the top of many road races from the 5k to the Marathon. Running has been a way of life for me for a long time. Like many women, my schedule now revolves around an active 10 year old son, a committed relationship with Shawn, as well as a busy accounting job. It has been difficult over the years to train with a group or plan scheduled work-outs, and so after all the years of running, I found my motivation lacking. I was seeking some new challenges for my physical fitness and found it in the HAC TRI CLUB. After attending an informational session of the newly formed TRI CLUB, I was excited to become a member. I was a Tri member with some experience as I had competed in numerous triathlons out of college. The appeal to me was the structured format of the coaching sessions in the pool and on the bike. The coaches had specific workouts, planned to increase each individual's skill level and it didn’t matter if it was your first triathlon or your goal was a Half-Ironman. I liked the fact that you could train with other team members and most of all, compete as a

Member Spotlight: Shawn & Theresa KauffmanArticle Submitted by: Theresa Kauffman

19

Before I started running in 2011, I never worked out. I would join a gym and go only once or twice then

quit. I couldn't find an exercise that I enjoyed. I was 50 pounds heavier than I am today and I knew I needed to do something about it. I heard friends and others talk about running the NYC marathon. I thought, if Al Roker can finish it in 7 hours, I knew I could do it. I set the marathon as my goal and would do it even if it took years. So, I decided to give running a try. At first, I couldn't jog for 2 minutes without needing to walk. It took several months to work up to a 5k. I did my first 5k in May of 2011 and never looked back. I enjoy running

helps keep running fun and fresh for a sport/exercise that when done alone can feel tedious. To have a better chance of not embarrassing myself in the marathon, I wanted personal training as well. Having the chance to work with Jen one-on-one and at the 5k club has been a big help. Jen has taught me that being a better runner isn't just about running and your lower body strength. You need to strengthen your core and upper body as well (yes Jen, I'm still doing my pushups and planks). When you are deep into a long run and naturally start to slouch, that's when you feel the core and upper body strength training really making a difference. It keeps you upright and able to finish strong!

Since joining the 5k club, I have achieved personal records in 5k and 10k and successfully completed my first marathon in Rehoboth on December 7, 2013. The 5k club proved to be the biggest help of all during the marathon, literally. Around mile 16, things started to get hard. Maintaining my early pace was clearly not going to be an option but I knew I had more in me. By mile 22, I had hit the wall, as they say. Just as I started to think to myself, "How am I going finish this? There's no way I can run anymore." I happened to look over and see Beth Peoples, another 5k club member. She wasn't running in the marathon. She had just come to cheer. Beth got on the trail and started running with me which kept me going the rest of the way. Big thanks to Beth for getting me through a really tough last 4 miles. As luck would have it, I already have a guaranteed entry for the NYC marathon in 2014 to finally complete my original mission. I'm looking forward to another year of training with Jen, Kelly, Beth and the rest of the 5k club!

because you don't need much, just a pair of good running shoes, a road or trail and go. Running events are great. I have hundreds and thousands of people running with me but I only need to compete with myself and try to do better than I did last time.

I eventually worked my way up to doing a couple of half marathons but always wanted to do that full marathon. I knew the marathon was going to be a challenge beyond that of even double the half. Early in 2013, my wife and I decided to join the HAC. We were about to have our first child and we were drawn to how family friendly the HAC is. I learned about the 5k club during orientation and wanted to join right away to help with my marathon training. Running with other people always keeps me motivated. I'm the kind of person who will talk myself out of going to the gym when I don't have a specific goal, especially short term ones. Having scheduled times two days a week after work keeps me focused. Plus two great coaches, Jen and Kelly, pushing you helps tremendously. I met a bunch of other runners, all with different amounts of running experience. It's always fun to try to keep up with the others faster than you. Not only do we run, Jen and Kelly brought in various guest speakers and guest trainers (please more agility training next year with Matt!) The whole running club experience

Member Spotlight: Mike Alfree

Article Submitted by: Mike Alfree

20

CONTINUED ON NEXT PAGE

What's New in the

By Bettinita HarrisHAC Personal Trainer

The heavy labor began late on a Friday afternoon. Workers broke down strength training equipment and moved it out. Those who had purchased old equipment carted it away.

By the time the Hockessin Athletic Club opened at 7 a.m. the next day, Dec. 28, the weight room was transformed from cramped quarters to a spacious state-of-the-art facility.

The size of the weight room had increased overnight by 50 percent and more than 30 pieces of new equipment were added to complement existing equipment like the crossover cables and the Smith machines.

“The renovation was done with the

intent of improving our customers’ experience,” said John Peoples, HAC general manager. “I believe it reinforces that Hockessin Athletic Club is consistently willing to invest in the facility to improve the customer environment.”

A sampling of HAC members finds that many say they are pleased with the $70,000 renovation.

“It’s a major improvement and us regular users appreciate it very much,’’ said Don Finney, a HAC member for three years.

"Discussions about upgrading the weight room began in late June 2013 during a weekly managers' meeting," Peoples said.

“It was felt that the previous setup was not safe given the number of people who use the space,’’ Peoples said. “And also [the weight room was] not up to the standards that we have set up for ourselves at the club.”

When HAC opened in 2007, the free weight area was located on the main fitness floor. But because of noise issues, Peoples said, the weight room was soon moved to the lower level and was housed in a 2,000-square-foot space next to the area used for Acro Tumbling, one of HAC’s Youth Enrichment and Sports (YES) programs.

During the renovation, the two facilities exchanged places, giving the weight room the larger area of about 3,000 square feet.

The area used for tumbling received a new inflatable tumble track set and new flooring at a cost of $30,000. In the weight room, Peoples said HAC kept some of the previous equipment and the rest was sold to HAC employees or donated.

HAC purchased more than 30 pieces of equipment. Peoples said key factors in choosing the new equipment were customer input and the need to include standard pieces necessary for a well-equipped free weight area, such as benches and squat racks.

The new equipment, Precor’s USA Icarian Line, includes six Olympic benches, at least five adjustable benches, angled leg press, hack slide, FTS Glide Functional Training System, T-bar row, Smith machine, hack rack, seated preacher curl, vertical knee-

22

Ivy League. Any League.

From Harvard to Duke, from UCLA to NYU, Sanford opens doors to the colleges that are the ideal fit for each student. By pursuing their own individual paths of excellence, Sanford students end up in amazing places. In fact, our class of 2013 graduates were admitted to 140 colleges and universities!

For more information about Sanford’s college acceptances, visit www.sanfordschool.org/college_list.

We go there.

up, back extension and a seated calf raise. There also is a Torque Fitness Pull-up and Hack Rack Combo Station and two barbell racks (one set of straight bars, the other with EZ curl bars), new dumbbells and a Roman chair.

Kate Madden, a HAC member for a year and a half, said she likes the mirrors that line the two walls of the weight room and the new flooring. Madden said she was most happy with the return of the vertical knee-up machine.

Because there is more equipment, HAC member Kevin Mack said working out is more convenient.

“It [the weight room] is vastly improved,” said Mack, who has been a HAC member for seven years. “It’s spacious. More equipment means less waiting time during peak hours.”

While most HAC members’ comments were positive, some expressed concern that there is not a water fountain in the new weight room, as was the case in the previous area.

Peoples said, "HAC is working on a solution. And stay tuned for possible future upgrades to the weight room. We are continually evaluating equipment for the space"

Hockessin Athletic Club summer camp is dedicated to

providing a safe and healthy environment packed with

instructional sports programs and exploration of the world

around us. Campers will enjoy swimming in our state of the

art swimming pools, beautiful facilities, themed crafts, and

awesome special events. Our experienced and enthusiastic

staff will help campers acquire new skills, increase self-

esteem, and create friendships that will last a lifetime.

HAC Camp provides options for Children ages 3-12, which

includes HAC PAC II, for camper’s ages 3-5, and HAC PAC

III for ages 6-12. Our camps also has an option for your

child to attend yoga, Spanish or swim lessons during the

afternoon. We also offer Specialty Camps for Karate, Dance,

and Tumbling. Our flexible schedule allows for you to select

a variety of times and experiences for your camper.

Online registration is now available at www.hachealthclub.com!

VISIT WWW.HACHEALTHCLUB.COM FOR A COMPLETE GUIDE TO HAC SUMMER CAMP 2014!

302-239-6688 X 155 | KIDSPROGRAMS@HACHEALTHCLUB.COM

4

SUMMER CAMP IS FUN AT HAC!

DIAL. 302.753.TREE CORRINTREE@GMAIL.COM

• TREE SERVICE • LANDSCAPE • HARDSCAPE • FIREWOOD • INSTALLATION

Last month we had an excellent article about how to read a Nutrition Facts Label. When we get to the ingredients, however, it can be just as confusing. What do half of those words mean? Which ones are harmful? I am sure quite a few of us already know that many of the ingredients put into our food these days should be avoided. Most products marked “low-fat”, “diet”, and “sugar-free” actually end up increasing our weight gain and do more harm than good. But, it can be a daunting task trying to research them all. So, here is a breakdown of the top five ingredients, their undercover names, where they are most commonly found and some of the reasons that we should do our best to avoid them.

By: Carla Brien

Ingredients to Avoid Top 5

Additives that always contain MSG: Hydrolyzed Proteins, Plant Protein Extract, Yeast Extract, Autolyzed Yeast, Corn Oil, Sodium Caseinate, Calcium Caseinate, Textured Protein, TVP, and Hydrolyzed Oat Flour.

Found in: dressings, soups, bouillons, and most flavored coating. Yes, those BBQ potato chips probably contain MSG!

Reasons: Contributes to reproductive issues and obesity. This is what is given to lab rats to make them obese, so scientists can do testing on obesity. It also causes damage to the nervous systems and brains of children resulting in learning and emotional difficulties. - As stated by Dr. Russell Blaylock, MD.

MSG Monosodium Glutamate

► Sweet & Low or Saccharin (the pink packet)► Splenda or Sucralose (the yellow packet)► Equal, NutraSweet, aspartame, Phenylalanine or Canderel (the blue packet)► Acesulfame potassium► Neotame

2ANY Artificial Sweeteners

Found in: diet sodas, almost everything marked “sugar-free” and in almost all chewing gums, even those that are NOT sugar-free.

Reasons: Artificial sweeteners are major contributors to migraines, high cholesterol, depression, abnormal bleeding, vision and memory loss, abdominal and joint pains, insomnia and brain cancer. - Source: www.mercola.com

Yes, corn sugar does react the same as cane sugar. But, this is not simply corn sugar. It is a chemically engineered ingredient containing more than that, including mercury.

Found in: almost everything. Breads, crackers, peanut butter, dressings, sodas, and things you would never dream would have it in them.

Reasons: There are too many to mention them all. A major reason is that it can punch holes in your intestinal lining allowing toxic bacteria and partially digested food to enter your bloodstream. High fructose corn syrup strongly contributes to obesity, diabetes, cancer, heart disease, and dementia. - According to Mark Hyman, MD.

These are Trans Fats that don’t require labeling.

Found in: almost everything. Similar to high fructose corn syrup, you will find these ingredients in many products at the grocery store.

Reasons: These contribute to obesity, diabetes, and heart attacks.

High Fructose Corn Syrup

Monoglycerides & Digylcerides

Some foods that are genetically engineered or altered: Chicken, corn, including corn starch, all forms of soy, wheat products, milk, many fruits and vegetables, and even foods labeled

"all natural”.

Reasons: GMOs have greatly increased the amount of cases of allergies, including celiac disease, infertility, cancer, changes in major organs and the gastrointestinal system, resistance to antibiotics, and faulty insulin regulation. - According to the AAEM.

Besides these top five, other crazy ingredients are being added on a regular basis. In looking to purchase some chocolate recently, I noticed a new ingredient named PGPR. This is an emulsifier that can be added in place of cocoa butter, therefore making it less expensive for the company to manufacture. So, always read the labels. If you see an ingredient you don’t recognize, look it up!

You might be saying to yourself, “That doesn’t leave much for us to eat!” This may seem true. However, there are plenty of organic and non-GMO options out there. Many people comment that they are too expensive. The truth is, they are becoming more available and less expensive. At Shop-Rite, I purchased an array of organic pasta at a very reasonable price. BJ’s has an organic option for many of their food products. We purchase organic apples which are usually smaller than their beefed up cousins and end up costing about the same price for the same amount of apples. Since we aren’t eating the excitotoxins and additives that are in other foods, we end up eating less and feeling satisfied. That being said, an organic non-GMO way of eating should essentially cost about the same as a non-organic one.

Chemically manufactured ingredients do not break down properly in our bodies, causing adverse reactions and are stored as fat, mostly in the mid-section. So, let’s improve our lives! We can lose weight, decrease our waist size, and lessen our risks for certain diseases and cancers by avoiding these so-called “ingredients”.

GMOGenetically Modified Organisms

26

Nouveau Cosmetic Center focuses on renewing and rejuvenating from head to

toe. Our experienced providers along with state-of-the-art technology help create a tailored plan for your skin care, and now,

hair care needs.

Are you suffering from hair loss or thinning hair? Neograft just may be the treatment for you! Neograft offers the next generation in

hair transplantation and focuses on a tailored treatment plan for hair loss. Expect the results,

but don’t expect the downtime, or the scarring that comes with the “strip method”.

If you are considering treatment for stubborn fat, Nouveau is now offering a hot new treatment! Vanquish is the non surgical solution to “conquering your core”. There

are no needles, no cutting, and best of all…no downtime!

Regretting the decision of getting a tattoo or maybe a few? Don’t sweat it! Nouveau’s state-of-the-art laser tattoo removal service will help in the process of clearing up any

unwanted body art.

Should men have wrinkles? Should men have their own skin care regimen or use

an eye cream at night? Should men worry about the unwanted hair on their backs? If you are the man asking these questions,

call us for a free consultation today. Nouveau Cosmetic Center offers specific male services for all ages, skin types and concerns. Men are never exempt from

putting their best face forward!

Nouveau at HACLocated downstairs, next to the

women’s locker room.

WHAT’S NEW AT NOUVEAU?This year will be full of new and exciting skin care plus hair care treatments!

2014Treatment

Guide

SCHEDULE A FREE CONSULTATION TODAY!302-235-4961

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Nouveau Men

Submitted By: Lisa Maguire, HAC Employee

I started working at Pike Creek Fitness when I was 17, and continued to HAC in 2007 when we made our big move. Working in the Marketing Department, I was often responsible for knowing much of what was happening in the club. What I didn’t know is that knowing the club, GREATLY differs from experiencing the club.

Like many parents at HAC, I am now getting to experience HAC in a completely different light. My son turned 3 in 2013, and in addition to being eligible for the YES Program, he is now tall enough and strong enough to navigate the maze himself, wade in the shallow end of the waterpark without me holding on to him, and, most importantly, old enough to attend HAC Preschool.

Ryan went to daycare at just 6 weeks old so I could return to work. He spent as much time with them as he did me, and stayed at the same daycare until we enrolled at HAC. Very much like choosing his daycare when he was an infant, I agonized over whether I should move him - Would he be happy at HAC? Would he miss his caretakers and friends? HAC Preschool is in a “gym,” is it going to be up to par with the competitors around the corner? (Yes, even as the Director of Marketing, the thought of that still crossed my mind. After all, this is my kid we’re talking about here!) But with the rave reviews from other parents that had

sent their kids through HAC Preschool, I put my reservations aside and gave it a shot. Ryan is enrolled in full-time care. That means we have one and a half hours of care available before Preschool, and another five and a half hours of care available after Preschool. Preschool itself is from 9:00-Noon daily. Here’s my experience thus far:

1. When I pick up Ryan at the end of the day, he doesn’t

want to leave HAC and is exhausted and hungry.

• I know that he is enjoying his days at HAC if we have to debate for five minutes about whether we really have to go home.• Hungry is a great thing when you’ve got a picky eater who all of a sudden will eat whatever’s in front of him!• Bedtime is all of a sudden a non-issue. In fact, sometimes he’ll ask to go read stories for bed a little early!

2. Ryan can’t wait to see Ms. Meg in the morning, and

talks about her fondly on the weekends.

• Ms. Meg is the teacher every parent dreams of for their child. She is genuinely caring and patient, and has a plethora of tricks for getting the kids to learn through play and engaged in a group setting.

3. Lunches are not included in HAC Preschool like

they are in some daycares, (a healthy snack is though!), BUT music class two days a week, gym class two days a week, and the occasional swim day

are included at HAC unlike many other daycares OR preschools.

• Coach Dave Mulvena runs our Preschool Sports Program and our camp brochure doesn’t lie – he truly is like the pied piper with children. Ryan adores him.

4. Ryan is eligible for the YES Program at HAC,

and because we already spend 40-50 hours a week here, committing to coming back for another class is tough. Because he’s enrolled in HAC Preschool, the aftercare staff not only transport him to and from class, but also assist him with getting ready. So, on top of his music and gym class included during the week, he’s also getting either a yoga class or sport and his Martial Arts class weekly.

5. Before & Aftercare is awesome. What else can

I say? The employees working the before and aftercare hours are attentive, interactive, and really seem to enjoy the children they are with each day. This is where Ryan gets worn out – his brain has been in use for 3 hours during Preschool, and then he eats and hangs with his friends for about an hour at lunch, then they play for the rest of the day. They climb the maze, play in

the gym, visit the arcade, do crafts - the list just goes on and on.

• This is one of my favorite things about his day. At his last daycare, they were in the same room all day with one outside recess daily if the weather was nice. At HAC, I know that he is being stimulated in a variety of ways, and he’s having fun the entire time.

Okay, okay, okay, so the HAC Marketing Director likes HAC Preschool. What a surprise, right? So what’s wrong with HAC Preschool? Honestly, the only thing I would change if I had a magic wand is the number of kids his age enrolled in full-time care. He’s the only "three" in true full-time, so he does spend some time playing with older kids, which isn’t necessarily bad, but they’re not his crew from class either. But really and truly, that’s the ONLY thing I’d change. Ryan couldn’t be happier or in better hands, and that’s more than enough for me.

If you’d like to see HAC Preschool for yourself, please contact Marie Cantrell at mcantrell@hachealthclub.com or 302-239-6688 x 155 or Carla Lenderman at clenderman@hachealthclub.com or 302-239-6688 x 156 for more information.

HAC Preschool: MY SON’S F IRST YEAR AND OUR EXPERIENCE

SO FAR WITH THE HAC 3’S.

Ryan doing Marble Paintings with Ms. Meg.

30

Half & Full Day Programs | Infant-Kindergarten

Enrichments in: Chinese, Spanish, Music, Art, Gym,

Technology, Library & Gardening

Call 302-239-2917 for a tour.

www.caccmont.org | caccmont@yahoo.com1313 Little Baltimore Road, Hockessin, DE 19707 66

Half & Full Day Programs | Infant-Kindergarten

Enrichments in: Chinese, Spanish, Music, Art, Gym,

Technology, Library & Gardening

Call 302-239-2917 for a tour.

www.caccmont.org | caccmont@yahoo.com1313 Little Baltimore Road, Hockessin, DE 19707 66

P. (610) 274-2270E. Kristin@wistardesigns.com

www.WistarDesigns.com

Learn how to make simple yet powerful changes to your home that can enhance your life.

Spring is here and it's time to embark on new beginnings. This is a wonderful opportunityto increase prosperity and abundance, whether it is adesire for better health, relationships or finances. It’s not all about money, but how you are able to receive good coming into your life. When we can clean our house with an intention to increase prosperity and abundance, our outward space (house), and inward desires work together to magnetically attract what we desire.

Start with the obvious by removing winter decorations. I’ve seen Christmas trees and garland stay up year round. This is the time to switch darker tablecloths, draperies, bedding and decorations to lighter, brighter accents of spring and summer. Remove any dead plants and add fresh flowering plants or silk floral greens.

Next, concentrate on the front door of the house, which is the gateway of chi, or where good luck and fortune enter.

stuck energy. When a space is clear and organized it allows new energy to enter. I suggest taking photos of each of your rooms, which allows you to see them objectively. You’d be amazed at how much more you see in a photo than when you’re standing in your space. You might see how crowded your kitchen countertop looks with kitchen gadgets, or how dirty or worn your furniture looks. You might see stacks of newspapers and magazines collectedin a forgotten corner, or a cluttered bookcase that is jammed with books you no longer read. Seeing your space with new eyes allows you to get a better perspective. Taking “before” photos shows your progress and gives you a sense of accomplishment. Remember this is a process that takes time, and not to feel overwhelmed by it. Do as much as you can each day or week. Even cleaning out one drawer makes an impact and makes you feel better.

If you have a home office, this area is a must to organize and declutter. This includes your computer desktop, old emails and files that you no longer need. Clean out all of your drawers, and file or recycle papers no longer needed. The use of a scanner is extremely helpfulif you want to go paperless

Even if you use the garage or side door to enter, the front door that the architectdesigned for your home is always considered the most important entry. Therefore, it is important to use even if it is to retrieve your mail. A dirty, cluttered or hard to find front door can impede the flow of new abundant opportunities coming into your home. A clear path is important. Replace or trim any over-grown or dead bushes. Make sure the front area is completely clean and well lit. The door should be in good working order and if needed have a fresh coat of paint. A pair of potted plants invites and directs the energy to the entrance.Replace an old doormat with one that says “Welcome." You can even place an affirmation under your mat with the intention such as, “May all who walk through the door be blessed with abundance, prosperity and good health.”

Decluttering is crucial for increasing abundance. Clutter, dust and debris are

and reduce filing. A clean and organized desk is a must.Positioning your desk so that you face the door allows you to be in the driver seat when you are working. Hang pictures that remind you of feeling prosperous and abundant. This is completely subjective. It could be a painting of skyscrapers in NYC, a field of flowers, the vast ocean or the first dollar bill that you earned.

Clean the house thoroughly from top to bottom and repair any broken or worn items, which represent neglect. Dirty windows block seeing withclarity. Leaking plumbing is a direct money drain. Tighten loose handles, lubricate squeaky hinges and replace burnt light bulbs. Recycle anddonate items you no longer use or don’t absolutely love. This allows the flow of giving and receiving and room for growth.

Lastly sit quietly and think about your belief system about receiving all the abundance and prosperity that you deserve. It is your birthright to be the highest expression of yourself in all areas of your life. We must align our beliefs with our desires for good. When we live with conscious intent to commit to our fullest potential, and our environment reflects this congruence, we live a more prosperous and balanced life.

Spring Clean forAbundance & ProsperityBy HAC Member, Kristin Wistar

HAC ADULT BASKETBALL LEAGUENEXT SEASON BEGINS:

MAY 8, 2014

REGISTRATION PERIOD:MARCH 1, 2014

Register at www.hacadultbasketball.com

The Delaware area’s premier adult basketball league!

Registration will start on March 1st and the season will start in May.

5 Divisions Available! A, B, C, Women’s, and Over 35.

We are the only league in the area that: in the area

- Records stats at every game and track league awards- Takes pictures- Videos- All star weekend with All Star Games and shooting competitions- Every team makes the playoffs- 8 regular season games

Find us on Facebook!Search: HAC Adult Basketball League

Contact Dave Mulvena at dmulvena@hachealthclub.com for more information!

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

Jennersville, PA

302.731.2888FirstStateOrtho.com

Sports Medicine • Arthroscopic SurgeryBone/Joint Surgery • Fracture Care

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

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Pike Creek, DE • Greenville, DE • Christiana, DE • Downtown Wilmington, DE • Glen Mills, PA

Substitutions/Additions not included. No Reproductions.Not Valid with any other offer. Valid at all locations.

Not redeemable for cash. Expires 3/31/14

OPEN DAILY AT 6:30 AM

www.PureBread.com

Two Sandwichesfor $12

161 Wilmington-West Chester Pike (Rt. 202) | Chadds Ford, PA 19317

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YOU PUT PEDIATRICS,INTERNAL MEDICINE,

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What do you get when

Time for yourself. When the new Concord Health Center opens this January – in Concord Township – you can add convenience to our promise of partnership, expertise and value. If you can accomplish so much in one stop, imagine the things you can do with the time you save. Visit christianacare.org/concord to fi nd out more.

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