AllStar Magazine July 2012--Girls - Allstarmagazine.com

The Kids Sports Magazine 

Glenbard 

South Varsity 

Softball 

Coach 

Julie 

Fonda 

Carmel Catholic Gymnastics 

Naperville North Soccer 

� FREE � 

“A Dream Come True” 

GLENBARD SOUTH 

3A Softball State Champs 

Featured All Star Brianna Meath 

� 

IN THE COACH’S CORNER 

St. Francis Soccer 

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The AllStar Team 

Julian Perez, Publisher/Editor-in-Chief 

Christy Michals, Creative Director 

Gina Gattuso, Content Editor/Writer 

Francesca Gattuso, Staff Writer 

Marissa Lessick, Staff Writer 

Features 

©2012 AllStar Magazine, Inc. All rights reserved. AllStar 

Magazine is published monthly by AllStar Magazine, Inc. 

Reproduction without permission is strictly prohibited. 

All photographs and articles submitted become the sole 

property of AllStar Magazine, Inc. 

Featured AllStar 3 Glenbard South Raider Brianna Meath 

Lead Story 4 Glenbard South Captures 3A Softball Title 

Coach’s Corner 6 Julie Fonda: It is a Dream Come True! 

AllStar Action Pix 8 Winning Photographer: Christy Michals 

Regional Coverage 9 Highlights from Suburban Chicagoland 

Strength & Conditioning 14 Crucial Exercises to Maximize Strength Potential 

Fueling an AllStar 15 Consider Bone Density When Planning Meals Now 

Parent’s Q&A 17 How to Fix the Mental Game: Mood Swings 

Future AllStars 18 Rising Stars in the World of Youth Sports 

AllStars of the Month 20 Extraordinary Local Athletes 

AllStar Magazine, Inc. 

PO Box 72234 

Roselle, IL 60172 

Advertising inquiries to: 

Julian Perez 

630.400.2010 

julian@allstarmagazine.com 

July 2012 

2 All�Star Magazine allstarmagazine.com

Glenbard South HS 

Varsity Fastpitch 

cubs or sox 

sox 

what is your favorite 

type of music? 

Brianna Meath 

any siblings? 

two older brothers: Bradley and Michael 

worst drill 

allstarmagazine.com 

country/ 

Rascal Flatts 

your nickname 

BB 

i don’t have one 

Featured 

ALL STAR 

if you could eat the same 

food for a week… 

big juicy 

cheeseburger 

Raiders 

favorite subject 

math 

funniest thing this season 

our dance party in the 

hotel room downstate 

biology 

worst class 

video games or no? 

no video games for me! 

Second Baseman 

some day I would love to visit… 

ireland 

what will you study in college 

special education or nursing 

1 

2 

3 

4 

5 

6 

6 

8 

8 

10 

Top 

AllStar’s 

10 

Highest 

HS Batting 

Average In 

A Single 

Season… 

.709, Michele Siuts, St. 

Joseph (S.J.-Ogden), 1992 

.697, Tonia Johnson, 

Chicago (Taft), 1991 

.692, Erin Hickey, 

Morris, 1992 

.681, Yolanda Griffith, 

Chicago (Carver), 1987 

.672, Caty Eeten, 

Eureka, 2010 

.667, Joan O’Hagan, 

Morris, 1980 

.667, Laura Parzygnat, 

Chicago (Good Counsel), 

1991 

.659, Antonetta Bunch, 

Chicago (Marshall), 1991 

.659, Karda, Chicago 

(Madonna), 1991 

.657, Sally Schmeier, 

Glen Ellyn (Glenbard 

South), 1979 

All�Star All�Star Magazine 

3

Story by Francesca Gattuso 

Glenbard South Girls Softball Captures 

For the past few years the softball team at Glenbard 

South fell short of walking away with a state title, yet this 

season they were crowned the Class 3A state champions 

when they defeated defending champions Marengo (36 – 7) 

2 – 1 at EastSide Centre in East Peoria on June 9th. 

Watching other teams win titles has only further motivated 

the Raiders to work harder and fully prepare for 

their opponents. Glenbard South has now tasted the full 

satisfaction of victory. 

Senior pitcher and first basemen, Danielle Chitkowski 

refused to settle for anything less than perfection. “After 

winning the first game we had a team meeting. We all 

were so pumped after it and realized how close we are and 

that we had a once in a life time shot and we did it,” she 

exclaimed. 

Third baseman, Olivia 

Ramirez could hardly 

put her excitement into 

words, as she described 

We had a once in a life 

time shot and we did it. 

the picturesque scenery. “Going to state is incredible. 

The atmosphere is magical. You can’t help but smile 

the second you roll up the hill and overlook the field. It’s 

gorgeous, I couldn’t imagine a better experience,” she said. 

The experience proved to be particularly memorable 

because it is Glenbard South’s first state title for a girl’s 

team. They are also the second DuPage County School to 

win a state championship. 

The rematch between Glenbard South and Marengo 

revolved around strong pitching and allowed for no runs 

to be scored by either team until Glenbard South made a 

breakthrough in the fourth and got on the scoreboard. 

The scoring began by Danielle Chitkowski, with a leadoff 

single. Olivia Ramirez singled shortly after which advanced 

both runners to second and third. With a failed squeeze 

bunt, Hannah Taylor came through with a 

clutch 2-run single. 

Marengo answered right back coming 

within one run in the next inning. With 

trouble brewing coach Julie Fonda called in Stephanie 

Chitkowski as the relief pitcher. Chitkowski hit the first batter. 

However, the threat ended when she got the next batter 

to ground out into a slow roller, and struck out Megan 

Semro to end the inning. 

The season was so successful due to team spirit and a 

constant hard work ethic that shone through every play, hit 

and pitch made by the Raiders. 

ALL RAIDER. 

Pitcher Stephanie Chitkowski STATE 

CHAMPIONS 


Photos compliments Julie Fonda. State 

Title 

Senior second baseman, 

Briana Meath, knew that 

this season was unlike any 

other. “I wouldn’t change 

anything specific about 

the season. We lost some 

games and we won many. 

I believe that everything 

happens for a reason. One 

thing I would change downstate though would be not being 

under the dog pile, which ended up me not being able to 

celebrate fully with the team afterwards. Other than that, 

this season was unbelievably amazing,” she said. 

The Raiders walked away with the state championship 

title, while Marengo finished 10 – 0 in 1-run games by 2 – 1 

final scores. 

The Indians were unable to rectify their mistakes and 

take advantage of key opportunities as they left four runners 

stranded at third base. 

Reaching victory was challenging, but made possible 

through great play and also the crucial factor of great 

relationships. Ramirez said, “Our team has an interesting 

relationship. We have our differences like any team does, 

but we all come together when we need to. It’s nice having 

a coaching staff that is so down to earth because it makes 

it easy talk to them about anything. Our team and coaches 

are pretty close so it’s nice that everyone gets along.” � 

ALL THE TIME. 


At left: catcher 

Jane Trzaska 

At left: shortstop Lisa Bartha 

At right: Danielle Chitkowski 

At right: pitcher 

Danielle 

Chitkowski 

No. Name Pos. Ht. Yr. 

2 Rachel Cohen OF 5-5 Sr. 

3 Olivia Ramirez 3B 5-7 Sr. 

4 Brianna Meath 2B 5-4 Sr. 

5 Lisa Bartha SS 5-6 Sr. 

7 Hannah Taylor 1B 5-7 Jr. 

8 Stephanie Chitkowski P 5-7 Jr. 

9 Taryn Andros OF 5-6 Sr. 

11 Jane Trzaska C-P 5-11 Jr. 

12 Taylor Carli P 5-7 Fr. 

13 Tarah Valdez 

SS- 

OF-C 

5-9 So. 

14 Angelica Eichele UT 5-8 So. 

17 Hannah Davey OF 5-8 Sr. 

18 Danielle Chitkowski 

P-1B- 

SS 

5-10 Sr. 

20 Madison Rankin 1B 5-7 Jr. 

23 Aimee Gerhardt UT 5-6 So. 

25 Tricia Weigand UT 5-6 Fr. 

All�Star Magazine 

5

Story by 

Francesca Gattuso 

Olivia Ramirez at third base 

6 All�Star Magazine 

Passion proved to be 

the main motivation 

for Glenbard South’s 

softball team during their 

journey in capturing the 3A 

state softball title. Head 

Coach Julie Fonda instills 

the the values of hard work, 

dedication and pure passion 

into her athletes. “The key 

to a successful season is 

passion for teaching the 

game. I want my players to 

know everything about the 

game, and soak it all up. I 

feel like I set the bar very 

high and expect my players 

to reach it,” she explained. 

Fonda’s excitement and 

drive to win stems from her 

Coach’s Corner 

athletic background and 

love of sports. While growing 

up, she participated in 

everything from swimming 

and soccer to skiing. During 

her high school years she 

played volleyball, basketball 

and softball. She continued 

playing softball in college at 

Eastern Illinois University. 

Beginning as a teacher 

11 years ago at Glenbard 

South instantly granted 

Fonda with an opportunity 

to keep her love of softball 

alive, along with her school 

pride. Fonda is a 1996 

Glenbard South graduate 

and exudes pride. When 

she began teaching she 

immediately started coaching 

volleyball, basketball 

and softball. Her experiences 

thus far have been 

rewarding. “So far I have 

been very blessed with 

great athletes. I have amazing 

memories in softball. 

We have gone four times 

down state placing third in 

2008, fourth in 2009, third 

in 2011 and taking first in 

2012 is something I will 

never forget. It will always 

be a memory near and dear 

to my heart,” she said. 

The emotions and feelings 

of success experienced 

during state is something 

that Fonda will never forget. 

“There are very few words 

that describe how I feel 

about the athletes I have 

had the privilege to coach. 

It is a dream come true! I 

am incredibly proud of the 

program,” she said. 

Walking away with a 

state title is an accomplishment 

that can be credited 

to Fonda’s aggressive, yet 

motivating coaching philosophy. 

“I tend to push my 

players to their limits. My 

expectations are high and 

I do not settle for anything 

Glenbard South High School Varsity 

Softball Coach Julie Fonda 

less than maximum effort. I 

practice what I preach and I 

tell my girls to never be satisfied. 

I push the envelope,” 

she said. 

The aggressive attitude 

Fonda puts forth revolves 

around the lessons learned 

during her coaching career. 

As a head coach, she finds 

that it is necessary to make 

the kids aware of setting a 

common goal and just how 

powerful this can be. Fonda, 

and now her team, believes 

that monumental strides 


Whistle: devon/Bigstock.com. All other photos courtesy Julie Fonda.

can be made that lead to 

accomplishing common 

goals if everyone truly believes 

in working together. 

Team unity further enforces 

these concepts and 

can be witnessed through 

pre-game preparations. “My 

warm-up is a very busy, loud 

and efficient one. It is a 

routine for us that gets us 

focused and ready to play,” 

Fonda said. 

Another tool that helps 

the team is the quality of 

their practices. “We practice 

everyday but it is not 

about how much you practice 

it is about the quality 

of the practices you set up. 

I do not practice more than 

an hour and a half after 

Spring Break.” 

Practice time truly helps 

the team realize their 

strengths and weaknesses. 

Configuring what strategies 

work best during game days 

is essential to team unity 

and ultimately a successful 

season. “The running game 

is second nature to me, I 

was very successful as a 

player on the bases, and I 

instill that into my players,” 

she said. 

Being prepared was 

also key during the journey 

to state and led to strong 

performances on the field. 

However, every team has 

room for improvements, 

and while Fonda is aware 

of this, her attitude toward 

change and what she 

would’ve done differently 

is positive. “I would do 

nothing differently. All the 

mistakes that were made 

during the season contributed 

to our success at the 

end. If you are willing to 

2012 Glenbard South Girls Class 3A State Champions 

Row 1: Tricia Weigand, Brianna Meath, Lisa Bartha, Hannah Davey, 

Stephanie Chitkowski, Danielle Chitkowski, Olivia Ramirez 

Row 2: Hannah Taylor, Aimee Gerhardt, Taryn Andros, 

Rachel Cohen, Angelica Eichele 

Row 3: Coach Julie Fonda, Coach Kris Morton, Jane Trzaska, 

Tarah Valdez, Madison Rankin, Taylor Carli, Coach Diana Fisher, 

Coach Kirsten Beckford 


learn from your mistakes 

you don’t have any regrets,” 

she said. 

Walking away from a 

season with no regrets is 

the coaching style, which 

works best for Fonda and 

allows her to mold the type 

of coach she wishes to 

be. “For all other coaches, 

I would say to love your 

job because coaching is a 

privilege, it is not something 

you do for the money 

because if you do it right 

you don’t get paid more 

At top: right fielder 

Rachel Cohen 

It is a 

dream 

come 

true! I am 

incredibly 

proud 

of the 

program. 

than a dollar an hour. Your 

passion and love for the 

game will rub off on your 

players,” she said. 

With no regrets looking 

on to next season is 

exciting for Fonda. Her main 

objective is strive for the 

same level of success and 

to continue improving. “I 

will continue to push them 

to be perfect and never be 

satisfied.” � 


7

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Photo ©2012 Christy Michals

Photos compliments Jane Feely. 

Story by Christy Michals with special 

thanks to contributor Jane Feely 

Carmel Catholic High School Gymnastics Champions 

This impressive team won the Illinois High School 

Association State Championship this year—an outstanding 

achievement considering there were only six girls on the 

roster. But the accolades don’t stop there. Not only did the 

girls go unbeaten all season and set a new school record 

for team score, their State title was their third in as many 

years and a fifth for Carmel in this sport. In addition to the 

team title, the girls also celebrated three individual event 

state champions—Sarah Cohen-Smith won the vault title, 

Lauren Feely took first on balance beam and Kristin Mirski 

claimed the top spot on floor exercise. The girls were 

coached by former Carmel Catholic gymnast Sarah Mikrut 

Doyle, a member of the school’s State winning team in 

1992 and 1993. She was assisted by Nicole Gluzinski and 

Steve Bell. 


SUBURBAN 

NORTH 

2012 Carmel Catholic High School Varsity Gymnastics Team 

(From left) Anna Brandmeier (Sr), Sarah Cohen-Smith (Jr), Kristin 

Mirski (Sr), Lauren Feely (Jr), Jen Zeller (Sr) and Kari Osowski (Jr). 

The Carmel gymnasts haven’t stopped there. Upon 

the completion of the high school season, all of the 

girls returned to their club teams to continue training. 

Again finding success, two of the girls competed at the 

National level for their club this season. Additionally, 

two of the seniors on the team—Kristin Mirski and Anna 

Brandmeier—traveled to Florida in May to compete in this 

year’s High School Senior Nationals competition where they 

helped Illinois to a joint first place finish. 

The girls plan to spend the summer working on new 

skills and perfecting new routines. Lauren Feely, has 

verbally committed to compete in Division 1 gymnastics at 

Bowling Green State in Ohio for the Fall of 2013. 

Congratulations on a spectacular season! � 


9

Fremd High School Girls 

Gymnastics Coach Jim Guest 

Retiring from Coaching 

Jim Guest has lead the Fremd girls gymnastics program for the last 

seven years of his 34-year coaching career. As head coach, the girls team won three 

state titles—in 2005, 2007 and 2008—and finished second in 2006. Guest was named 

IHSA girls gymnastics coach of the year in 2006. 

Over the years, he has worked with 25 gymnasts who qualified for state with nine of 

them becoming state medalists and two becoming state champions. In thinking back 

through the process of watching his athletes reach this caliber, Jim says, “I think about my 

athletes all the time. I remember so many things, but some of the things that stand out 

are their passion and commitment for their teammates and the sport of gymnastics.” 

Jim shared some insight into coaching in this exclusive AllStar Magazine Q&A. 

Q: As a coach, you are tasked with working with 

the talent you get each school year. Did you have a 

formula for turning freshman into the athletes that 

lead your teams? 

A: Experience in competition plus a hard work ethic on 

a daily basis is what I emphasized towards developing 

gymnasts within our program. 

Q: Where did you get your start coaching? 

A: I started coaching girls gymnastics in the 1986 –1987 

winter sports season as an assistant coach at Streamwood 

High School. 

Q: What was your favorite sport growing up? What did 

you participate in? 

A: My favorite sport growing up was baseball. I would run 

home after school to watch the Cubs on WGN. I played 

competitive baseball, I ran track and cross country, and I 

competed in gymnastics at the high school and college level. 

Q: What is the hardest part of coaching? 

A: The hardest part about coaching was staying on top of 

everything day after day. 

Q: What did you enjoy the most? 

A: The relationships that are developed over the course of 

a season and athletic career that last a lifetime. 

Q: What advice would you give to parents interacting 

with coaches at the high school level? 

A: Be supportive of their sons and daughters and the athletic 

program. Allow the coaches to coach without interference. 

What advice do you have for young athletes? 

A: Work hard and do your best in everything you do. The 

athletic career is so short so cherish the experience. 

Q: What is the most 

important training advice 

you have for athletes? 

A: Always do your best! 

Q: In your opinion, what is 

the most important thing 

an athlete should do to 

achieve success in their 

sport? 

A: Athletics should help prepare people for the life skills 

that they will need after athletics. The athletes should 

learn how to win. How to lose. How to rebound when things 

are not going very well. How to be a supportive and caring 

teammate. How to work cooperatively. How to sacrifice their 

individual goals for team goals. How to develop leadership 

skills. I guess I could go on and on. 


Photos courtesy Jim Guest 

“Success Lies Not in Being the Best, 

But in Doing Your Best” –Jim Guest 

Q: What is your coaching philosophy? 

A: My coaching philosophy revolves around getting my 

athletes to participate in competition at the highest level 

possible. At the end of the season, the best athletes/ 

highest scoring athletes compete. 

Q: Is there something you’ve learned over time that 

you wish you’d known when you started coaching? 

A: Every day, I learned something new. I would have been 

more successful sooner. This is why it is called experience. 

Q: How do you promote school spirit? 

A: “The name on the front of the uniform is more important 

than the name on the back!!” 

Q: What quality should every coach 

possess? 

A: I always go back to that we are here to 

help people. Sometimes we help people 

more with things outside the lines than 

we do with a skill in the competitive arena. 

Q: What is the biggest mistake you see 

other coaches make? 

A: They look at the score board as a determination 

for success or failure. 


Congratulations Jim! 

—AllStar Magazine 

SUBURBAN 

NORTH 

2005 2007 2008 

Fremd Girls Gymnastics State Titles 

Lead by Jim Guest 

Story by Christy Michals 

Jim’s plans for the future include spending 

time with his wife Laurie and watching their daughters 

compete in dance and poms. “Krista, my oldest 

daughter who is a senior, is the captain of the poms 

team at Fremd High School. Ashley, who is going to 

be a junior, is on the varsity pom team and dances 

competitively. Lauren, who will be in seventh grade, 

dances competitively at a studio and has performed 

in the Nutcracker Ballett the last two years.” 

Fremd gymnasts will still see Coach Guest in the 

halls. Jim added that “I am the current chess team 

coach at Fremd High School. I am also the Driver 

Education Department and District Chair. I have 

been judging high school boys and girls gymnastics 

this past school year. Someday, I would like 

to get back into coaching without the responsibilities 

of spotting.” � 

Singing the 7th inning stretch 

at Wrigley (shown left to right: 

Jim Guest, Mary Burke and 

Eliza Grosshauser) 


11

SUBURBAN 

WEST 

St. Francis Secures First IHSA 

Class 2A State Soccer Title 

It was a free kick that did it. St. Francis junior, 

Taylor Bucaro, dropped in a perfectly placed free kick just 

outside the fingertips of the Chatham Glenwood keeper 

and it proved to be the game winner with little more than 

five minutes left on the clock. 

An evenly matched game, the June 2nd championship 

battle took place at North Central College in Naperville. 

The St. Francis Spartans struck first with a goal by Andrea 

Ravlin, assisted by Sydney Fox, at nearly the 9th minute of 

the game. After that, the Glenwood Titans dominated much 

of the remaining first half. The Titans tied up the score with 

a goal by Kassidy Sheedy, assisted by Madison Volpert, 

and looked like they’d go ahead if not for the quick work 

of junior defender Kate Roback. Glenwood’s Maya Habibi 

snuck past the charging St. Francis goalie Jenna DiTusa 

and fired a shot at the seeminly empty net. Roback raced 

back just in time to clear the ball from the goal line and 

save the go ahead before the close of the first half. It was 

a critical save to say the least. It kept the momentum of 

the game in check when it could have 

easily spiraled out of control. 

The second half kept fans on 

the edges of their seats until 


Bucaro’s unassisted free 

kick blast from about 23 

yards out put the Spartans 

ahead for good. Not 

knowing just how much 

time was left before the whistle, the girls really stepped 

it up to get the job done and avoid overtime play. St. 

Francis’ Amanda Gaggioli dribbled out the clock and denied 

Glenwood any further attempts. 

The St. Francis team 

captains hoisted the 

championship trophy [not an 

easy task given the weight 

of it] before being enveloped 

in the joyous arms of their 

teammates and a victory 

celebration to savor. 

Our congratulations to Coach Jim Winslow, his coaching 

www.sfhsnet.org 

staff and the athletes who worked tirelessly to achieve this 

important title for the school. The core of this champion- ©2012 

ship team will return next spring to defend their title and 

you can be sure they will be up to the challenge. � Photos 

From AllStars…

Naperville North Takes the IHSA 

Class 3A Soccer Championship 

The battle raged into a fourth overtime in the 

IHSA Class 3A Tournament Championship at Naperville 

Central High School before Naperville North’s girls emerged 

victorious—and exhausted, after over 119 minutes of play. 

There was no score at the end of regulation time 

but the match was far from boring. The 

North Stars (19–6–2) constantly pressured 

the Huskie (24–1–2) defense 

while providing a strong defense of 

their own. Abbie Boswell kept the St. 

Charles keeper busy with a strong 

kick on goal in the 75th minute when 

the rebound provided Zoe Swift with a 

wide open shot that hit the crossbar. 

The three yellow cards issued in the 

game were an indicator of the intensity 

on the field. Both goalies worked hard, 

each defending five shots on goal in a physical 

matchup. The sixth and final shot on 

STATE 

CHAMPIONS 

goal proved too much for St. 

Charles as Naperville North 

junior Christa Szalach shot 

…to Rockstars 

7 Days a Week 

25 E Main St | Roselle 

rockstarsalon.com 

630.529.0101 

SUBURBAN 

SOUTH 


the ball past Carly Dietrich with just 42 seconds left in 

the fourth overtime. The assist went to midfielder Hunter 

Drendel, who made a perfect pass to Szalach in position 

just 12 yards away from her target. 

The Naperville North girls knew what the St. 

Charles team was feeling walking off that field 

because they’ve lived through it. The team 

lost last year’s state championship game 

1–0 to Granite City and used the experience 

to fuel this year’s win. 

Naperville North achieved a final 

ranking of 3rd in the nation on the 2012 

Powerade Fab 50 Girls’ Soccer Spring 

Rankings. Junior Zoe Swift who has 

already committed to Kentucky, was named 

to the coaches all-state first team. 

Congratulations to first year head coach 

Steve Goletz, his coaching staff and athletes. �

Crucial 

Exercises 

to Maximize 

Strength 

Potential 

You don’t have to go to the gym or have 

expensive equipment to strength train. 

At home, you could use some small hand 

weights, bottles of water or soup cans. 

Bench fly, for chest. Lie on a bench, 

hold weights straight up over your chest. 

Slowly lower your arms to your sides, with 

elbows slightly bent, until your weights are 

level with your chest. Reverse, bring the 

weights straight up over your chest. 

Push-up, Place hands slightly wider 

than shoulder-width; keep feet together, 

with knees locked. Start with elbows 

straight, but never locked. Bend your 

elbows to lower your body, and try to 

bring your chest to within an inch 

of the floor. Keep your body in 

a straight line, 

from head 

Strength & Conditioning 

When it comes to exercise, aerobic activity keeps the heart and lungs 

healthy. However, strength training should be added to your routine in order to 

maintain strong muscles. 

There are different types of strength training including: free weights, weight 

machines and resistance bands. The benefits of strength training include: 

• Burn more calories: Strength training burns more calories over all versus a 

30-minute aerobic workout. 

• Maintain muscle: As we age, we lose our muscle strength. The best way to 

avoid muscle being replaced by fat as we age, is to strengthen our muscles. 

• Building stronger bones: Lifting weights can be your best defense against 

osteoporosis—where your bones become brittle and fragile. A little 

work now goes a long way later. 

• A healthy heart: Research shows strenght training is a powerful 

way to protect your heart in the long run. 

• Improvement in memory and mood: Muscles strengthen both 

your body and your brain. When we exercise we release endorphins, 

the chemical in the brain which makes us feel good. 

to ankles, throughout the movement. 

Move up and down slowly, with abdominal 

muscles tightened. Repeat. 

Lateral raise, for shoulders. Stand with 

your feet shoulder-width apart and knees 

slightly bent. Hold weights at your sides, 

at thigh level. Slowly lift weights out to 

the sides to shoulder level, keep elbows 

slightly bent. Slowly lower and repeat. 

Upright row, for upper back, shoulders 

and arms. Standing with your feet 

shoulder-width apart and knees slightly 

bent, hold dumbbells next to each other 

at thigh level with palms toward thighs. 

Slowly pull them up to your collarbone, until 

elbows are just above shoulder height. 

Slowly lower, and repeat. 

Curl down, for abdominals. Start by 

sitting with your knees bent, feet flat, 

and arms reaching forward. Slowly lower 

yourself to the floor to a count of 10. Sit 

back up (using your arms, if necessary), 

and repeat. 

Curls, for biceps. Sit leaning forward 

with your legs slightly spread and one 

hand on your thigh. Keeping the other 

elbow on the other thigh, hold a weight so 

that your forearm is horizontal. Slowly curl 

the weight up and in toward your chest; 

repeat. Switch arms. 

Dumbbell squats, for buttocks, 

quadriceps, and hamstrings. Holding 

dumbbells (with palms inward), stand with 

feet hip-width apart; don’t lock knees. 

Keep your weight on your heels, contract 

your abdominal muscles and bend your 

knees, lowering your upper torso. Slowly 

straighten up and repeat. 

Heel raises and dips, for calf muscles. 

Stand with the balls of your feet on a 

thick book or step. Rise up on your toes 

slowly, and then lower your heels as far as 

you can. Repeat. 

www.livestrong.com “8 Reasons Why Women Should 

Lift Weights”, www.kidshealth.org “Strength Training.”, 

Berkeley Wellness Letter “Building Muscle and Bone— 

At Home, On Your Own” 

The information contained in the magazine is intended to provide a broad understanding and knowledge of healthcare topics. This information should not be used in place of a 

consultation with your physician or healthcare provider. We recommend you consult your physician before beginning or altering your exercise or diet program. 

14 All�Star Magazine allstarmagazine.com 

©iStockphoto.com/membername

Photos: Field ©iStockphoto.com/membername, water ©iStockphoto.com/membername, boy ©iStockphoto.com/membername, sign ©iStockphoto.com/membername 

♀ 

What is low bone 

density? 

Bones are constantly 

regenerating, however, 

after the age of 30, bones 

tend to break down faster 

than they can be restored. 

Osteoporosis is the thinning 

of bone tissue and loss 

of bone density over time. 

Females are four times 

more likely than males to 

develop osteoporosis. 

Building bone density 

early is protective later. 

Food Sources of Calcium 

cheese 

low-fat milk 

salmon 

sardines 

tofu 

yogurt 

leafy green vegetables such 

as spinach and collard greens 

Fueling an ALL STAR 


Up to 90% of peak bone mass is acquired by age 18 in GIRLS. 

During the teen years, almost half of the adult skeleton is formed yet only 

15% of teenage girls are getting enough calcium to support this 

growth. You cannot stop age-related decline, but you can slow it 

down by eating the right foods and exercising regularly. The time 

is now to form good eating habits that will pay off with strong 

bones to support lifelong health. 

The risks for teens 

getting osteoporosis: 

• Not getting enough 

calcium 

• Drinking too much soda 

• Not getting enough 

physical activity 

• Smoking 

• Other people in your 

family already have 

osteoporosis 

• Being below normal 

weight or having 

irregular periods 

• Drinking alcohol 

Food Sources of Vitamin D 

sardines, salmon, cod liver oil 

fortified milk 

juice 

cereal 

Food Sources of Vitamin K 

broccoli 

asparagus 

bok choy 

okra 

parsley 

Brussels sprouts 

leafy greens 

Source: Fitbones, www.fitbones.org; A.D.A.M. Medical Encyclopedia, 2011; Foods to Eat for Bone Density, www.livestrong.org. 


How teens can prevent 

the loss of bone mass: 

• Eat foods rich in calcium 

and vitamin D as well 

as vegetables high in 

vitamin K (see below) 

• Participate in weightbearing 

physical activity 

every day. 

• Limit soft drinks. 

Drink water instead. 

Bonus: water is great 

for beautiful skin! 

• Do not smoke—ever! 

• Avoid alcohol. It reduces 

the ability of cells to 

make bone. 

• Avoid caffeine which 

contributes to bone 

breakdown. � 

Researchers estimate that one out 

of five American women over the age 

of 50 have osteoporosis. 


15

I’m Just Saying Featured 

by Gina Gattuso 

The new chair that I bought for baseball and 

soccer season has a canopy. However, my husband 

tells me he is also installing a seatbelt on it for my own 

protection and the protection of others. Although I am 

offended, I would have to agree. 

My son was 5 when he played flag football for the first 

time. It was our introduction into organized sports. Flag 

football—running, catching, throwing—how bad could it 

be? In flag football, there is no tackling. Let me repeat, NO 

tackling. At least that’s how it is supposed to be. So here 

we are and some monster…er child…tackles my son. As I 

leap to my feet, an arm jets out in front of me, forcing me 

back into my chair. “Sit down,” my husband says. And my 

career as a “sports mom” began. 

I admit, at the time, I wasn’t a sports minded person. 

Sure, I was a Cubs fan in theory and for sure a Bulls and 

Bears fan, but really, I was not what you’d call die-hard. 

And somehow, a greater power thought I would be a good 

candidate for having five sons, all of whom like sports. 

When you have kids that want to play sports you think 

it’s all fun. You don’t think someone will run over your 

child. My son lost a baby tooth once playing second base. 

Although I was upset, it was an accident, no harm done. 

However, a mom on the opposing team blamed my son and 

said he was “in the way.” Really? He was eight. I actually 

managed to rip the duct tape off my mouth, escape my 

chair and have a “conversation” with that mom. My husband 

couldn’t catch me that time. But I digress. 

The whole idea of sports is for the kids to learn about 

teamwork, good sportsmanship and of course, the sport. 

But it has been a learning experience for me as well. 

However, I have had to learn patience, to have a thick skin 

and to count to 10—breathe in, breathe out. 

Well, I’m off to another game. Have the earplugs and 

my seatbelt ready to go. Managed to hide the duct tape 

from my husband though… � 

I’m Just Saying is a monthly column by Gina Gattuso written 

exclusively for AllStar Magazine. ©2012 AllStar Magazine. 

All rights reserved. 

High Schools 

This Month 

H P E Q K K M O B I E E S N C 

H C I L O H T A C N A I R A M 

G T U C S X E F D U C Q R P Y 

W D U E W M K N I N I M Z E M 

O P V O W W R B A F E R S R E 

P X B K S E S R T L A E U V D 

R H O G X D F O C F I V Y I A 

F Z H F A T R A U I Z H O L C 

H P U C S O T A Q T V S V L A 

S T U J Y H C X B Q H M O E A 

L N R W O E U V Q N M G N N L 

P M Q L F C P Y W S E H O O O 

C F I L A K E P A R K L N R Y 

X C H X U J I W A G C W G T O 

L B S D O G S R S Y N Q P H L 

CARMELCATHOLIC 

GLENBARDSOUTH 

LAKEPARK 

LOYOLAACADEMY 

MARIANCATHOLIC 

NAPERVILLENORTH 

OPRFHS 

STFRANCIS 

WWSOUTH 

allstarmagazine.com

There are many 

explanations for a 

teenage girl’s mood 

swings. In order to help 

her you should try to 

determine the cause of the 

mood. One is hormonal 

due to the menstrual 

cycle. At the beginning of 

her cycle your teen may 

experience bloating, weight 

gain, depression, sleep 

disturbances, anxiety, 

fatigue and mood swings. 

She may feel unattractive, 

heavy, unmotivated, tired 

and have no energy. 

Another cause of mood 

swings may be perfectionism. 

Research has shown 

that there is a correlation 

between perfectionism and 

mood states in athletes. * 

When perfectionism is 

encouraged by a parent or 

coach it may be associated 

with a variety of negative 

mood states including 

depression, tension and 

anxiety, fatigue and anger. 

Being a teen also means 

struggling with identity and 

self-image. This may be a 

time where your daughter is 

noticing her distance from 

Q&A 

Parent’s 

My teenage daughter is 

moody and we believe it is 

affecting her “game”. 

What can we do to help her? 

How to fix the mental game 

Tips for helping your teen: 

• Recognize that moods may 

be normal 

• Encourage regular exercise 

• Provide good nutrition 

(less caffeine and sugar) 


• Promote healthy sleep habits 

• Pick your battles 

• Listen, listen, listen 

parents and family and 

move toward trying to find 

her own identity. 

Moods in your teen may 

be normal but it also may 

be a sign of something else 

including depression and 

anxiety. If you notice that 

your teen has continued 

impatience, anxiety, anger 

or sadness and these 

moods get in the way of her 

enjoyment of life, then it 

is time to get professional 

help. Find a good counselor 

or therapist who can 

assess the severity of the 

mood. � 

Got a question 

for our experts? 

Email us at Parents@ 

AllStarMagazine.com 

Written by AllStar Expert 

Susan Thorne-Devin, 

LCSW, ACSW, 

Choices, Inc. Counseling 

and Coaching 

*“Perfectionism and Mood States Among Recreational and Elite Athletes”. By Ashley Stirling and Gretchen 

Kerr, from Athletic Insight, the Onli e Journal of Sport Psychology, December 2006, volume 8, Issue 4. 


17

Future 

Baseball Star 

Hunter, age 5 

Future Baseball Star 

Dylan, age 5 

Future ALL STARS 

Do you have a future AllStar 

under 8 years old? Would they 

love to see their picture in print? 

Send it to us at FutureAllStars@ 

Future 

Baseball Star 

Nathan, age 4 


Show team pride! Future AllStars should be 

photographed in their team uniform. 

AllStar Magazine will make every attempt to print 

photos we receive but cannot guarantee it! 


See More Pictures, Read Back Issues and All New Features! 

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AllStar Magazine July 2012--Girls - Allstarmagazine.com

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