We talked with Eagles' strength and conditioning coach Barry Rubin to find out how he keeps the Birds in game shape.
What’s a typical day of practice like?
We have different routines. Sometimes we’ll do a total-body weight workout, but I like to do all our strength movements one day and power movements the next. The strength routine usually includes things like squats and bench presses. For power, we do Olympic lifts, things like the snatch and the clean-and-jerk. We use a lot of free weights. We try to simulate as close as we can in the gym what players do on the field.
What drills do you run for conditioning?
Two times a week we do drills for speed and agility, and two times a week we do conditioning. Sprints followed by short recovery periods are good for building speed, and position-specific drills like back pedaling exercises help with agility. For conditioning, we do what’s called “tempo” runs. They can be either fifty, a hundred or two hundred yard runs with short rests in between. The length usually depends on the player’s position.
What’s the length of a typical workout?
Total, it takes an hour and a half, 45 minutes of each. Usually we do the conditioning second because after that you’re pretty beat.
Which local foods are wreaking havoc on your teeth? Hint: Not cheese steaks. Here are the goodies dentists hate most.
>> We’re previewing content from our Top Dentists 2012 issue all week long. Want to see it in print? Check out the February issue of Philly Mag on newsstands today!
Apparently, carbs are as bad for your teeth as they are for your love handles.
Wawa Iced Tea
With all that citric acid, you’re in the dental danger zone.
Tastykake Jelly Krimpets
Your enemy here: all that tooth-rotting sugar. Double shame: chasing one with a Frank’s Black Cherry Wishniak soda.
Shriver’s Salt Water Taffy
The sticky factor keeps the taffy in your mouth too long. Especially perilous for the braces set.
Rita’s Italian Ice
“Philly water’s fine; Rita’s water ice—not,” says Rittenhouse Square dentist Kathryn Ames.
Seven runs to jump-start your fitness resolutions
NYE Midnight Run and Party
Although previously held at Citizen’s Bank Park, this celebratory race will kick off the new year at the Dave and Buster’s at Franklin Mills Mall. The out-and-back 5K begins at the stroke of midnight, and runners can reward themselves afterward with tons of games and an open bar at D&B until 2 a.m., included in the registration fee.
$60, January 1, 12 a.m., Dave and Buster’s, Franklin Mills Mall, 1455 Franklin Mills Circle
Reward your sweat with some decadent, expertly paired treats.
In January, Dragonfly Yoga Studio is teaming up with event planners at Rolling Barrel to bring you the ultimate triumvirate of relaxation: an hour of yoga followed by a cupcake-and-wine tasting. The class will be an all-levels session, so beginners need not miss out on the fun. The knowledgeable staff from Rolling Barrel will then lead participants through an hour of local wine-and-cupcake pairings. Each of the two sessions, held on the evenings of January 26th and 28th, can accommodate only 15 takers, so reserve your spot soon!
$37, January 26, 8 to 10 p.m., and January 28, 5:30 to 7:30 p.m., Dragonfly Yoga Studio, 360 North Broad Street, Doylestown, 215-622-4612.
Head to Main Line Health & Fitness for a holiday sweat session
Photo from redhotdancefitness.com
Here’s a new Christmas-morning tradition to pencil into your plans: a class at Red Hot Dance Fitness. In between your pancake breakfast and gift opening, the studio’s hosting an hourlong class on Sunday at Main Line Health & Fitness, featuring holiday remixes by artists like ‘N Sync, Britney Spears, Mariah Carey and Justin Bieber. Gym members can take it for free, but nonmembers can get in, too, with a $15 day pass. Bonus: The pass gives you class access as well as use of the rest of the gym facility.
$15 (free for members), December 25, 10:30 a.m., Main Line Health & Fitness, 931 Haverford Road, Bryn Mawr, 610-527-2200
Yes, this fitness equipment actually exists. And no, you shouldn't add them to your holiday shopping list.
Forget push-ups and bicep curls. Who needs them when you can desperately cling to this spastic runaway dumbbell instead? Toned arms in no time!
Head to the Haddonfield studio this weekend for a cool workshop
A form of “transcendental meditation,” the decades-old practice of yogic flying unites its students with a higher level of consciousness thought to bring a feeling of clarity, energy and exhilaration. You can learn the basics on tomorrow afternoon at Dhyana Yoga’s Haddonfield studio from instructor Justin Bone Reilley. In this “Learning to Fly” workshop, Justin will draw on asana poses help you build the balance, stability and core strength necessary for lifting yourself off the ground. Yogis of all skill levels are welcome, so sign up here to save your spot.
$40, December 10, 2 to 4:30 p.m., Dhyana Yoga Haddonfield, 53 East Kings Highway, Haddonfield.
The ADA and Divabetic club host a demo with TLC star/baker Dana Herbert.
Dana Herbert. Image courtesy of Discovery
With the philosophy of “Glam More, Fear Less,” the Divabetic club empowers women to take control of their diabetes and enhance their quality of life to diva status. Each month, they hold support meetings alongside the American Diabetes Association and Jefferson’s Center for Urban Health. Get to the Jefferson Alumni Hall on December 15th for “Healthy Holidays,” a cooking demo featuring Dana Herbert, winner of TLC’s Next Great Baker. Along with educational games and some Q&A, the demo will teach diabetics and those who care for them how to stay healthy amidst the holidays’ sweetest temptations. Visit the site to register.
Free, December 15, noon to 1 p.m., Jefferson Alumni Hall, first floor Eakins Lounge, 10th and Locust Streets.
The gym's president Ken Davis explains delays in opening their new location
Nearly a year ago, City Fitness announced that it would be opening a new location in Philly’s Graduate Hospital neighborhood at 21st and South Streets. It began selling pre-opening memberships at reduced rates and blogged with excitement about the new gym’s features. But today, the gym remains unopened. In response to multiple inquiries made on the gym’s Facebook page, president and owner Ken Davis posted a long explanation of the delays.
“There have been numerous and very expensive challenges/changes” during the process of renovating the old building into a modern space, he wrote in a comment. “These delays did not only push back our expected opening date several times, but it has cost the owner of the building and City Fitness more money then we could have imagined.”
Fortunately, he goes on to assure anxious members that the new location will be up and running before New Year’s, and a definite opening date should be fixed today after a meeting with city officials. “We are waiting in idle with all of our equipment, lockers, mirrors, office equipment, staff, etc. ready to get in there and put our finishing touches on the space that makes it City Fitness!” he wrote.
The new space will feature standard strength and cardio equipment, free weights, 15-inch flat screen TVs, tanning and towel service, saunas, a yoga studio, and room for group exercise classes including Spinning and Zumba. Take a look at their website for a layout of the new fitness center, and check the Facebook page for updates on the grand opening date.
Can you tackle a 7.2-mile mountain trail run—in the dead of winter?
This race is not for the faint of heart. On a per-mile basis, this wintry 7.2 mile course on the trails of Reading’s mountains is one of Pretzel City’s toughest, promising to “leave people with very rosy cheeks—all four of them.” Runners under 18 aren’t even allowed to enter. Luckily, the Sixth Annual Chilly Cheeks race ends at the Reading Liederkrantz German Singing & Sports Club, where participants are treated to a free hot breakfast, live music and a place to thaw. They’ll need it, too, because this race runs no matter the weather—rain, hail, sleet, snow.
$33, January 15, 11 a.m., Liederkrantz Club, 143 Spook Lane, Reading.