Kimberly Garrison

THURSDAY, NOV. 9, 2006

• 3:00 a.m. KEMPER PARK BIKE RIDE: 13-14 mph, 15-30 miles. I will be riding the month of November from Kemper Park, located on Valley Rd. between Street and Bristol Roads in Warminster. Ride will accommodate the slowest rider, even if it's me. No ride in rain or snow. Contact David C. Atkins at 215-675-4597.
• 6:30 p.m. TRAIL RUNS: Thursdays Runs consist of approximately 4 to 5 miles of unique trails varying in degrees of difficulty, but all within the serene confines of the Wissahickon Valley. NO FEES, no shirts, no pants required. All runners, speeds, skill levels welcome! Fun food and Cash Bar afterwards courtesy of the Valley Green/Wissahickon (meet in front of Valley Green Inn). Call 215-849-9080.

HALLOWEEN MARKS the unofficial start of the holiday season, when most Americas will eat themselves silly straight through to Thanksgiving, Christmas and New Year's Day.

Perhaps if we didn't overindulge daily, the holidays could come and go without leaving many of us with an unwanted present - extra pounds.

As you know all too well, keeping extra pounds at bay is already difficult, every day, as we dodge doughnuts, fend off vending machines, surrender to power lunches, dart past desktop candy jars and talk our way out of Mom's extra helpings.

The holidays are like a food minefield, with double the temptations and treats. With the family gatherings, office parties and edible gifts, it's no wonder that many people end up with an additional 5, 10 or even 15 pounds.

This year, do a pre-emptive strike and avoid packing on the pounds with these tips:

Here's the latest Philly Fitness and Health Podcast. This week Kimberly talks with former drill instructor Harvey Walden from Celebrity Fit Club. Harvey discusses his path from training Marines to training pampered celebrities to get fit, and he has some advice to help you shape up today. Be fit, be strong and be your best with Philly Fitness and Health.

THURSDAY, NOV. 16, 2006

• 3:00 a.m. KEMPER PARK BIKE RIDE: 13-14 mph, 15-30 miles. I will be riding the month of November from Kemper Park, located on Valley Rd. between Street and Bristol Roads in Warminster. Ride will accommodate the slowest rider, even if it's me. No ride in rain or snow. Contact David C. Atkins at 215-675-4597.
• 6:30 p.m. TRAIL RUNS: Thursdays Runs consist of approximately 4 to 5 miles of unique trails varying in degrees of difficulty, but all within the serene confines of the Wissahickon Valley. NO FEES, no shirts, no pants required. All runners, speeds, skill levels welcome! Fun food and Cash Bar afterwards courtesy of the Valley Green/Wissahickon (meet in front of Valley Green Inn). Call 215-849-9080.

Get a great workout and boost your self-esteem!

WHEN I decided to explore the fitness aspects of belly dancing I had no idea I would fall in love with this ancient dance.

My journey began delightfully one afternoon at the home of Habiba - aka Barbara Siegel, a retired University of Pennsylvania librarian and owner of Habiba Studio in South Philadelphia.

I liked Habiba from the moment we met. Her warm and embracive demeanor let me know I was about to embark on something special. Over a cup of coffee in her living room, she shared her life and passion for Middle Eastern dance.

"I was a shy librarian prior to belly dancing," said Habiba. Sitting across from her, I found it hard to believe that this effervescent, confident woman was ever shy. OK, so just how does a retiring, and retired librarian become a world-class, critically acclaimed belly dancer?

Habiba answered that question with one word: "Passion."

THURSDAY, NOV. 23, 2006

• 6:45 a.m. THANKSGIVING DAY HIKE, MEDIA TO WILMINGTON: Depart 69th Street Terminal, Philadelphia. Hike along trails, roads, fields and forests. We will see the Brandywine Creek and the DuPont Estates. Return by public transportation (train). 25-miles. Contact Leader: Val Korszniak at 856-234-2773.
• 7:30 a.m. BETH JUDAH TURKEY TROT: Margate City Street, Granville & Atlantic Avenue, Margate, NJ. Call 609-822-6911.
• 8:00 a.m. CHESTER COUNTY TURKEY TROT: Wegman’s Shopping Center, Lancaster Avenue, Downingtown, PA. Call 610-696-0115.
• 8:00 a.m. PRE-THANKSGIVING WARM UP BIKE RIDE: Leave Paper Mill Park (Ebenezer Church Rd. & Rt. 72, Newark, DE) to knock off the winter chill and quicken the appetite for the turkey & trimmings. No cue sheets; pace will be 13-17 mph, and goal is to be back by 11:00 a.m. for individual gatherings. Contact Ride Leader: Mike Barker at 302-998-7684.
• 8:00 a.m. TURKEY DAY BIKE RIDE: Class C+, 40-miles, 14-16 mph cruising pace. If you’re not cooking, come out. Meet at Lenape H.S., Church and Hartford Roads, Medford, NJ. Call 609-654-1507.
• 8:30 a.m. FAIRMOUNT PARK 5-MILE TURKEY TROT: Memorial Hall, 4231 North Concourse Drive, Philadelphia. Call 215-343-7908.
• 8:30 a.m. THANKSGIVING BIKE RIDE: 14-16 mph, 45 miles. Start at Northampton Township Park, located at the corner of Bristol and Hatboro Roads, Warminster, PA. Another in my continuing series of Holiday Rides. We should get home in plenty of time to carve the turkey. Contact Allen Herman at 215-750-1011.
• 9:00 a.m. RUN FOR YOUR HEALTH FIVE-MILER: One Summit Square, Routes 413 and 332 (Newtown Bypass), Langhorne, PA. Call 215-364-0905.
• 9:00 a.m. GOLD’S GYM GOBBLER GALLOP 5K RUN: Gold’s Gym, 650 South Baycourt Plaza, Dover, DE. Call 302-674-3213.
• 9:00 a.m. THANKS-GIVING DAY TURKEY TROT 7.5K RUN: Margate Library, Margate, NJ. Call 609-822-7116.
• 9:00 a.m. ST. VINCENT'S TURKEY TROT 2006 FOR FACE TO FACE 5-MILER: along the Wissahickon Creek through beautiful, historic Fairmount Park, Forbidden Trail, Fairmount Park, Chestnut Hill, PA. Timing ground mats will be place at the 2.50 mile turn-around point, just past Tavern on the Green Restaurant. Call 856-468-0010.
• 9:00 a.m. GOBBLE WOBBLE 5K RUN: Abington YMCA, 1073 Old York Road, Abington, PA. Contact Beth Kenas at 215-884-9622 ext. 1840.
• 9:00 a.m. DELCO RRC’S VOLKSWANDERUNG: Run, bike or walk at the Ridley Creek State Park, Pavilion #8, Media, PA. Contact Mary Beth Mundy at 610-534-2833 and Dot Kracht at 610-544-6378.
• 9:00 a.m. THE 6th ANNUAL FROZEN TURKEY THIRTY BIKE RIDE: 30-miles, Class C+. Please join me for this food raiser. Riding or not bring a bag of non-perishable food goods to Rose Tree Park between 8:30 and 9:00 AM and get a free t-shirt. Ride starts at Rose Tree Park and heads out through Ridley State Park with a loop in Chester County. Contact Brian Wade at 610-254-9485.
• 9:00 a.m. 28th PNC BANK RUN WALK FOR MS 10K/5K: PNC Bank, 222 Delaware Avenue, Wilmington, DE. Call 302-655-5610.
• 9:15 a.m. SCHUYLKILL NAVY RUN: The course is 5 and 5/8 miles over hilly terrain. Starting at Malta Boat Club on Kelly Drive, the runners go inbound on Kelly to the traffic light in front of Lloyd Hall, turn left and go up Lemon Hill and over Girard Avenue bridge, then right onto Lansdowne Avenue. Just past Sweetbriar cutoff, the course turns right and starts the true "cross country" segment: from here the race is over grassy surface. Runners go to Meade Monument, then follow the cyclone fence to the Pagoda entrance gate, cross thru the service entrance to Belmont Plateau, up the hill to Belmont Mansion, and return by way of Brewery Hill, down Kelly Drive to Malta. Call 614-340-9894.
• 9:30 a.m. 5K TURKEY BOWL RACE: Tel Hai Camp & Retreat, 31 Lasso Drive, Honey Brook, PA. Call 610-273-3969.
• 10:00 a.m. TURKEY DAY 5K RUN: Cooper River Park, North Park Drive, Pennsauken, NJ. Call 609-561-4441.
• 3:00 p.m. KEMPER PARK BIKE RIDE: 13-14 mph, 15-30 miles. I will be riding the month of November from Kemper Park, located on Valley Road between Street and Bristol Roads in Warminster. Ride will accommodate the slowest rider, even if it's me. No ride in rain or snow. Contact David C. Atkins at 215-675-4597.

THERE ISN'T much Lisa Marie McKeogh can't do.

At 40, the Philadelphia native is a competitive bodybuilder, fitness competitor, entrepreneur, martial artist, competitive power lifter, exercise instructor and personal trainer. She also works full-time as an interior designer for Fretz Corp., kitchen appliance distributors in Philadelphia.

Lisa recently won the 2006 OCB Charm City Classic Women's Master Body Building Championship, a national competition held in Baltimore.

She's also on a mission.

"My mission is to help women discover their inner beauty as they develop their outer beauty," she said. She wants women (especially those over 40) to get past the stigma that the free-weight section of the gym is for men only.

I agree. Lisa is a wonderful example of the art of female bodybuilding at its best. She's an all-natural athlete, possessing a graceful, symmetrical, sexy and feminine figure.

McKeogh recently gave me the 411 on what it takes to be an all-natural (no steroids or other drugs) competitor in female bodybuilding and fitness.

THURSDAY, NOV. 30, 2006

• 8:45 a.m. NUTRITION INDIVIDUAL COUNSELING, MT. HOLLY 2006: 895 Rancocas Road, Suite 3, Mount Holly, NJ. Meet for individual counseling with a registered dietitian who will work with your food preferences & develop a strategy to achieve your goals. Nutrition advice for diabetes, allergies, gastrointestinal disorders, etc. Different fee plans are available depending upon the number of visits you need. Please note that our cancellation policy requires 48 hours advance notice, so that we may make this appointment time available to another patient, otherwise you will be charged $25. For an appointment, call toll-free 1-888-Virtua-3 (1-888-847-8823). *Please note: Some appointments are reserved for gestational patients.
• 11:15 a.m. NUTRITION INDIVIDUAL COUNSELING, VOORHEES 2006: One Carnie Blvd., Voorhees, NJ. Meet for individual counseling with a registered dietitian who will work with your food preferences & develop a strategy to achieve your goals. Nutrition advice for diabetes, allergies, gastrointestinal disorders, etc. Different fee plans are available depending upon the number of visits you need. Please note that our cancellation policy requires 48 hours advance notice, so that we may make this appointment time available to another patient, otherwise you will be charged $25. For an appointment, call toll-free 1-888-Virtua-3 (1-888-847-8823). *Please note: Some appointments are reserved for gestational patients.
• 6:00 p.m. GROUP TRAINER BIKE RIDE: Every Tuesday and Thursday night thru the winter, unless circumstances prohibit, there is a group trainer ride 6:10 at Cycle Sport. We follow training videos for a 40min to 1hr workout, not including warm up and cool down. People wishing to "ride" with us need only bring their bike and trainer. The workout is as hard or easy as you wish, so riders of all abilities are welcome. Contact Harry at 610-565-9535.
• 6:30 p.m. NEW BEGINNINGS WEIGHT LOSS SURGERY ORIENTATION: Virtua Memorial Hospital, 175 Madison Avenue, Mount Holly, NJ. An introductory education class for patients preparing for weight loss surgery. There is no commitment at the session to enroll into the New Beginnings program. It covers program expectations, preparation for surgery & care after the procedure. To register, call toll-free 1-888-Virtua-3 (1-888-847-8823). *Friends/family need to be registered due to room constraints.

IF YOU'RE like me, you start to get nervous around Thanksgiving, thinking about mom's mac and cheese and sweet potato pie, and the unwanted extra pounds they could bring.

This year, however, I have discovered 12 sure-fire survival secrets to help you make it through Turkey Day without gaining an ounce. Follow these recommendations and you'll look amazing in your old tux or that little black dress come New Year's Eve.

1. Create a plan.

The holidays can challenge even the most dedicated among us. Family feasts and even friendly get-togethers have the potential to dismantle all your hard work. So make a plan for yourself.

For example, I always get up early and get in a good workout before going to a family dinner. During the day, I eat plenty of high-fiber fruits and veggies, so I won't be tempted by the cheese tray, nut mixes and gourmet candy when I arrive at a party.

THURSDAY, DEC. 7, 2006

• 3:00 p.m. KEMPER PARK BIKE RIDE: 13-14 mph, 15-20 miles. I will continue this ride into the second week of December. After that, work does not allow the luxury of riding. Rides will resume in January, conditions permitting. Kemper Park is located on Valley Road in Warminster, between Street and Bristol Road. Contact David C. Atkins at 215-675-4597.
• 6:00 p.m. GROUP TRAINER BIKE RIDE: Every Tuesday and Thursday night thru the winter, unless circumstances prohibit, there is a group trainer ride 6:10 at Cycle Sport. We follow training videos for a 40min to 1hr workout, not including warm up and cool down. People wishing to "ride" with us need only bring their bike and trainer. The workout is as hard or easy as you wish, so riders of all abilities are welcome. Contact Harry at 610-565-9535.
• 6:30 p.m. TRAIL BY NIGHT BIKE RIDE: Leave Corner Ketch Development for a ride on paved or gravel roads through the White Clay Preserve. You need a hybrid or mountain bike with a set of good lights for the front and at least a flicker light for the rear. There are a few spots where there are ruts in the road so a 10W light beam for the front should be used at a minimum. Bring your sense of adventure. NO GO if the temp is below 40 degrees at the start of the ride (www.weather.com for Newark, DE). We're afraid of ice forming in spots that may be hard to see. Contact Mario Nappa at 302-239-1179.
• 6:30 p.m. TRAIL RUNS: Thursdays Runs consist of approximately 4 to 5 miles of unique trails varying in degrees of difficulty, but all within the serene confines of the Wissahickon Valley. NO FEES, no shirts, no pants required. All runners, speeds, skill levels welcome! Fun food and Cash Bar afterwards courtesy of the Valley Green/Wissahickon (meet in front of Valley Green Inn). Call 215-849-9080.
• 7:30 p.m. WOMEN'S COLLEGE BASKETBALL: Villanova plays University of South Florida at the Jake Nevin Filedhouse, Villanova. Call 610-519-6591.
• WHAT MOM NEVER TOLD YOU: THE UNSPOKEN EPIDEMIC: Thomas Jefferson University Hospital, 111 South 11th Street, Philadelphia. At least 40% of women over age 50 will become incontinent because of a weakening of the pelvic organs and muscles. Discuss how to prevent this silent epidemic and learn strategies for rehabilitation. Call 215-955-6000.

You can post any questions at the COMMENTS link or e-mail Kimberly at kimberly@phillynews.com.

GROWING UP in Harlem, N.Y., he told his friends he'd make it big one day. And he did just that.

Damon Dash, the son of a single mother who died when he was just 15, became the CEO and co-founder (with Jay-Z and Kareem Burke) of Roc-A-Fella Records and the founder of Rocawear clothing. He owns Armadale vodka, America magazine, Pro-Keds sneakers, Team Roc, Tiret Watches, the Rachel Roy Clothing Line, Dash Management and Dash/DiBella Boxing.

He's a moviemaker, too, having directed, acted in and produced a variety of films, including the well-received Kevin Bacon drama "The Woodsman" and several hip-hop films featuring Philly rapper Beanie Sigel.

Dash, now 35, is the ultimate hustler. This brother is holding it down!

I have great admiration for individuals who possess the free spirit of an entrepreneur, who go after and achieve exactly what they set out to do. Some may find this puzzling, but Dash reminds me of President Calvin Coolidge, who said:

"Nothing in the world can take the place of persistence. Talent will not; nothing is more common than unsuccessful men of talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent."

I was simply delighted when the opportunity came up recently to interview Dash. You might be saying to yourself: What does Damon Dash have to do with a health and fitness column?

Well, the driven Dash is not only committed to a vigorous fitness lifestyle, but he is also committed to increasing awareness about a disease he has, type 1 diabetes (diabetes mellitus). He is also a national spokesman for the American Diabetes Association.

Here are some of his strategies for beating diabetes and winning in life.