Mindbody jan2015 digipage

Mind Body +

Winter 2015

Start a book club this year

Divine Denim

Discover 4 new ways to rock the perennial favorite

SLOW COOKED SPICE

On the cover

KATHY JACK-ROMERO

3 slow-cooker meals to help get you through winter

Presented by

LOCAL RESIDENTIAL CUSTOMER

PRSRT STD ECRWSS U.S. POSTAGE PAID PERMIT NO. 600

The Coloradoan President and Publisher shares how she balances career and family

Mind+Body/Winter 2015 1

25 42

Departments

Features

48

48

Kathy Jack-Romero

The Coloradoan President and Publsher shares how she found her voice and balances work and family.

54

Like a boss

58

Finding balance

Cultivating the next generation of women leaders.

Get Style

Get Centered

Get your winter fix 8

Choose happy 32

Divine denim 10

Resolve to not resolve 36

Fun finds 12

Get Home

Get Beautiful Classic beauty 14 Winter glow 16

Get Fit Going up? 18 Moving Mantras 19 Project:Purpose 20

Green thumb 38 Making sense of scents 40 Modern vintage dĂŠcor 41

Get Out Start a book club this year 42 Fort Collins art scene 43

Get Healthy 8 (diet & exercise) old wives tales demystified 24 Healthy recipes 25 On the rocks 30

Diana Walton shares how she made peace with her body and her search to find balance through moderation presented by

on the cover Kathy Jack-Romero photographed by Erika Moore.

Hair and Makeup by Ali Crowley of The Cutlery Salon, 970.482.0461, cutlerysalon.com.

Clothing and jewelry from Kansas City Kitty, kckitty.com. Wounded Heart Press trolley tee $30, Flying Tomato knit cardigan $54, Jett earrings $24 and necklace $42.

Mind+Body/Winter 2015 3

President/Publisher Kathy Jack-Romero kathyjackromero@coloradoan.com Mind+Body Editor Alicia Preston aliciapreston@coloradoan.com Creative Director Erika Moore erikamoore@coloradoan.com Online Editor Kristin Deily kristindeily@coloradoan.com Editorial Coordinator Claire Whitworth cwhitworth@coloradoan.com Advertising Director Tyler Kidd tylerkidd@coloradoan.com Sales Lead Joe Harmon joeharmon@coloradoan.com Marketing Manager Sarah Armstrong saraharmstrong@coloradoan.com Ad Services Manager Matt Varns mattvarns@coloradoan.com Contributing Writers

Alicia Preston, Andrew Kensley, Rachel Metzgar, Mike Rickett, Eric Neilsen, Kimberly Cauti, Diana Walton, Chris Dixon, Claire Whitworth, Kate Wrightson

1300 Riverside Ave., Fort Collins, CO 80524 Call (970) 416-3991 | Fax (970) 224-7726 Š2014 Coloradoan Media Group. All rights reserved. PLEASE NOTE that the articles contained in this publication are meant to increase reader awareness of developments in the health field. Its contents should not be construed as medical advice or health instruction on individual health matters, which should be obtained directly from a health professonal.

4 Mind+Body/Winter 2015

Mind+Body/Winter 2015 5

Contributors

Ali Crowley Diana Walton Writer Hailing from the Mitten State, Diana landed in Colorado five years ago. Her interests in writing and media have kept her tuned into the ever-changing face of information and how we get it.

Diana lives in Fort Collins with an extremely astute-looking, escapeartist for a dog, Whitman (you probably have rescued him a time or two).

Owner/Stylist at The Cutlery Salon Ali was born and raised in Fort Collins. She lived in New York City for a year working for MTV as a hairstylist before moving back to Fort Collins to open her own salon. Find her online at cutlerysalon.com

Claire Whitworth Kate Wrightson Writer; Yoga & Fitness Instructor Kate can be found mainly in Fort Collins enjoying a daily meditation and yoga practice, running a private fitness and holistic health practice and marveling at the simple complexity of life and energy. Find her online at livebeyondlimit.com 6 Mind+Body/Winter 2015

Claire double-majored in Communications and History and minored in English at Colorado State University. She helps manage the Mind+Body webpage and Facebook channel, and provides content for the magazine. She enjoys HGTV, Pinterest, fun local events and a great movie!

Diana Walton Photo: Christina Gressianu

Writer

From the editor

Happy New Year!

Welcome to 2015! I hope everyone had a wonderful holiday season and are off to a great start in the New Year. With the New Year, we all think about resolutions.

Oh, the dreaded resolutions—mine this year? I resolve not to resolve. I don’t want to think about all the things I should’ve done last year, and forget the things I need to fix about myself going forward. Instead, I plan to take one day at a time and make the most it, knowing that I may or may not drop the ten or so pounds I need to, maybe I’ll go to the gym as much as I should—but maybe not. But each day I have a choice, a choice to jump at opportunities, a choice to go on a spur-of-the-moment “adventure,” and a choice to have an extra slice of pizza for dinner, even if I don’t really need it. But the most important thing for me this year is to make each decision and stand by it, to spend each day being the best person I can be, helping others, and making the most out of every situation with no regrets. And if I can do that, I expect it to be a pretty great year.

To start off the year in Mind+Body, we applaud several members of our community. Like Kathy Jack-Romero, a female executive in an industry dominated by males. Kathy heads up the Fort Collins Coloradoan newspaper and leads her team in continuous high performance all while maintaining a well-balanced home and family life. Jen Davey, a local artist who expresses herself through interactive art, shares her story with Mind+Body of how she developed her career.

Recently, with the help of our community she completed her interactive work, Peace Making We…, in which people visited the exhibit and contributed their own messages to create a meaningful collaborative piece. And finally, our four brave participants who took the plunge with Project:Purpose reveal their success after working hard with Miramont professionals since July.

Check out these awesome people along with Mind+Body’s delicious recipes, a guide for starting a book club, style tips, and much more.

Thank you all for supporting Mind+Body each issue—we couldn’t do it without every one of you!

... the most important thing for me this year is to make each decision and stand by it, to spend each day being the best person I can be, helping others, and making the most out of every situation with no regrets.

Alicia Preston, Mind+Body Editor Mind+Body/Winter 2015 7

get style

Get your

For these and more great fashion picks follow Kimberly, @kimberlycauti, on polyvore.com

WINTER FIX

By Kimberly Cauti

As the colder months approach, it becomes all too tempting to reach for something warm and comfy first thing in the morning. Don’t let the drop in temperature become an excuse for a decline in

style! Adding luxe leggings, textured tights, or trendy track pants into your chilly weather repertoire is the perfect way to extend the life of your fall favorites and break away from winter wardrobe blues.

Track Pants

Classic

Track pants were a mere blip on the fashion radar this fall and have since proven they are worthy of some serious wardrobe-musthave staying power. A perfect marriage of comfort and style, track pants can be worn as you would any trouser. To avoid the potential frump factor, remember these styling tips: when pairing with chunky knits, tuck the front of the sweater loosely into the pant and pair with neutral ankle booties to elongate the leg. When wearing this trend at night, track pants are best paired with a structured blazer, camisole and a classic pump.

Every woman owns at least one pair of classic black leggings. Take this ho-hum look up a few notches and treat yourself to leather (or leather-like) leggings for a truly luxe look. These pair best with long sweaters, tunics, and even under your favorite dresses from fall. Keep your ensemble neutral for a more sophisticated, figure-flattering look.

Ready to try the trend?

Remember these key dos and don’ts before you hit the stores!

DO: Opt for colors other than basic black, play with new textures and materials and even reach for a fun, festive print to add a little spice to your wardrobe.

DON’T: Forget fit and proportion. Remember, tights or leggings aren’t a direct replacement for pants. Always be sure that your blouse or sweater is hitting you at or just below your bottom. It is also important to have a bit of volume on top when wearing leggings to ensure a figure-flattering silhouette at all times.

DO: Pair your fall favorites with leggings or tights for extended wear. Couple a plaid shirtdress, textured tights, and warm coat together for the perfect winter afternoon ensemble.

Local Shopping Options Kansas City Kitty, 136 N. College Ave, Fort Collins www.kckitty.com

Rag bone loose top $395, J.Crew track pants $100, Cleo B heel booties, $340, Lost Property of London bucket bag $280, MARC BY MARC JACOBS black leather watch, $260

8 Mind+Body/Winter 2015

Rag & Bone long sleeve top $450, Apiece Apart coat $595, H&M pants, $39, Even&odd grey boots, $66, Kate Spade black circle scarf $78

Lady Gaia, 4431 Corbett Drive Suite 100, Fort Collins www.ladygaia.net

Photos: @kimberlycauti/polyvore.com

DON’T: Reserve this look just for daytime. Leggings especially dress up well and are super flattering with pumps, knee high boots, and a little sparkle.

Textured If you’re looking for a more relaxed way to wear your fall favorites into winter, try pairing warm, textured tights in a charcoal gray, rich burgundy, or midnight blue with skirts or dresses. When worn with knee high boots, this look is ultra flattering, super chic, and of course, seriously comfortable.

Madewell red dress $98, Chicnova Fashion brown coat $44, Hansel from Basel woolen tight $37, Dieppa Restrepo black boots $415, Frye leather handbag $328, Pointed Sisters Gold necklace $100

Printed Pick up a pair of printed leggings to wear with a sweater dress and boots if you’re looking to try something on trend and a little daring.

Fair isle prints are fun, festive, and seem to be everywhere you look this season. Keep the rest of your pieces neutral and understated when choosing printed leggings, as they will be the focal point of your look.

Black Five sweater $31, Pinnacle Rocks coat $195, Pink Queen leggings $9, Frye boots $428, Artelier gold jewelry $327, Black Five Wide brim hat $15

get style

Divine denim

What once had eyes rolling just a handful of years ago now has heads turning. Once thought of as a major fashion faux pas, denim on denim has made a style comeback, and a chic one at that. This look is everywhere from the runway to the streets of New York City. The key to really rocking this trend is to mix and match. Dark denim pairs far better with light denim, helping to eliminate the “Canadian Tuxedo” feel, and instead looks fresh and modern. What’s great about the denim on denim trend is that the possibilities for styling are endless.

By Kimberly Cauti

For these and more great fashion picks follow Kimberly, @kimberlycauti, on polyvore.com

Ready to try the trend?

Follow these simple do’s and don’ts of head to toe denim to ensure you’ve knocked this look out of the park.

DON’T: Rule out denim accessories or outerwear pieces. Many designers have added denim totes, vests, and structured blazers into their collections that will be a lasting addition to your current wardrobe.

DON’T: Wear denim in the same shade on the top and bottom. Varying shades keeps the look far more fresh and interesting, not to mention modern.

DO: Dig out that old denim jacket from college you have stashed in the back of your closet. Vintage denim never goes out of style and adds a bit of edge to the look.

DON’T: Forget to accessorize!

The denim on denim look begs for a great scarf, jacket, or statement necklace to break up the sameness while allowing you to show more of your personal style.

DO: Wear this look and wear it often!

10 Mind+Body/Winter 2015

If you’re new to the trend and still unsure you’ll pull it off, add a cozy cable knit sweater to break things up. A great pair of lace up booties and a casual tote completes the look that’s perfect for a relaxed Sunday brunch or an afternoon shopping with friends.

Think you can’t rock this look at the office?

Think again. Pair dark denim skinny jeans, or trouser jeans if you’re in a more conservative environment, with a medium chambray top, chunky knit scarf, and ankle booties for Casual Friday made easy.

Silver Jeans Co button down shirt $68, Paige Denim blue jeans $196, Frye boots $318, Dolce Gabbana black handbag $4,970, Kate Spade bracelet $58, Robert Lee Morris earrings $22, Band B Couture chunky circle scarf $30

Rag & Bone long sleeve top $450, Apiece Apart coat $595, H&M pants, $39, Even&odd grey boots, $66, Kate Spade black circle scarf $78

Photos: @kimberlycauti/polyvore.com, colored denim by @wntrdove/polyvore.com

DO: Mix and match denim styles. Try a classic western shirt paired with a denim skater skirt or a distressed pair of boyfriend jeans with a tissue-thin chambray shirt.

The difference in textures and style add more versatility and visual interest to the ensemble.

I love the idea of pairing classic denim with colored denim as well. If you’re looking for a great fall color, try pairing burgundy jeans with a denim top in an interesting shape.

Some designers have worked denim shirts into more feminine silhouettes, like the peplum top, that beg to be dressed up and taken out!

Another great way to wear head to toe denim is to pair a chambray top with black jeans. This take on the trend is very unassumingly sexy, and lends itself well to a night out look. Add a soft faux fur vest into the mix, pair with ankle booties and statement jewelry and you’ll be date-ready in seconds flat!

Dsquared2 short sleeve shirt $270, MBJ Women’s faux leather moto jacket $34, Oasis skinny jeans, $60, Frye tall boots $388, Brown bag $39.99, Citrine jewelry $3,075, Sweet Romance pearl bracelet $68

Theory blue top $140, Oasis faux fur vest $94, J Brand skinny jeans $189, Seychelles lace up bootie $150, Nine west purse $80, Daniel Wellington bracelet jewelry $229, Vintage Chanel Button earrings $550

Local Shopping Options Sunday Supply Co. 222 Linden Street Fort Collins www.sundaysupplyco.com

Rain Boutique 102 West Mountain Ave Fort Collins www.rainfeelsgood.com

get style fun finds

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Lucky Hearts Pullover $38.00, Sasha handmade beanie $30.00, Flower Earrings $6.00. Akinz, Downtown Fort Collins, 970-682-1750

12 Mind+Body/Winter 2015

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fun finds get style

Mind+Body/Winter 2015 13

get beautiful

Classic beauty Sebastian Romah

For quite some time “the look” has been retro—from handlebar mustachioed hipsters to high-waisted jeans on young women. Not to reveal my age, but I did happen to experience both of those trends first hand as I grew up.

I question the people who make these decisions. What makes a comeback and what doesn’t? I mean, really? Neither one of these fashion trends were especially attractive the first time around. There were so many other trends that brought out the best in the fashionista, and I hope to lobby the tastemakers to authorize the mass re-introduction of just one.

Disclaimer: I was asked to write this piece one day prior to Kim Kadashian’s “internet-breaking” photo session for PAPER magazine.

Of course, her leave-nothing-to-theimagination photos, the requisite copycats, and satire had a direct impact on what has reached fashion fatigue. What should get a re-launch was also heavily inspired by this inescapable episode.

So in the age of ubiquitous seminudity and a genuine lack of subtlety, what the world needs now is to bring the focus back to a woman’s face.

14 Mind+Body/Winter 2015

On the face resides the lips and eyes; there have been innumerable poems, proverbs, and axioms invoking the power of one’s eyes and face.

“The eyes are the window of the soul.”

—Traditional Proverb “The face is the mirror of the mind, and the eyes without speaking confess the secrets of the heart.”

—St. Jerome Now compare the aforementioned to the following passages about the Kardashian/Azalea/J-Lo trademark.

“Whatcha gonna do with all that junk? All that junk inside your trunk.”

—My Humps, Black Eyed Peas 2005 “She had dumps like a truck, truck, truck. Thighs like what, what, what.”

—Thong Song, Sisqo 2000 Although the latter are probably more fun to dance to after a few toasts at a wedding or a Vegas weekend, the former are much more timeless and powerful. In that spirit, I think it is time for the reintroduction of dark lips a la “Vamp.” After doing

some digging, it appears as if Vamp started as a nail polish color by Chanel, although I don’t recall it so vividly on the hands of the ladies that I met in college. The deep red, almost black shade stands out as a call to look at a woman’s face, then her lips and directly into her eyes. It was a dark, mysterious color that had me constantly wondering what was going to radiate from inside.

According to a New York Times article from August 2014, the color was popularized by Madonna in her “Take a Bow” video and Uma Thurman in Pulp Fiction. Although this may be factually true, Vamp made its impact because this was the color of choice for the woman that I fell in love with immediately and eventually went on to marry.

So bring back Vamp, and maybe the off-the-shoulder sweatshirt (see: Jennifer Beale from Flashdance) because both trends accentuate the more subtle yet alluring curves of the lips and shoulder. The invitation to look up into the eyes, when following the line of the shoulder up to the windows of the soul, inspires the imagination to see what beauty radiates from deep inside.

get beautiful

Stylist Ali Crowley shares her tips for a great spray tan experience.

Winter Glow I constantly hear about people’s hesitation regarding fake tans and always reassure them—you SHOULD be worried about spray tanning! A lot can go wrong if it’s done incorrectly. Although, if done right, you will look like Spring Break came early, all in about 5 minutes. Not only is spray tanning a time saver compared to tanning in a tanning bed, but we’re all educated now about the horrific side effects of over exposure to UV. Keep your skin healthy and still look bronzed with these tips and tricks of what to do and not to do when you spray tan.

Find a reputable salon/spa that carries a brand of tan solution that you trust.

Look up reviews online of different tanning solution companies. Call the salon/spa first to see what brand they use, and ask if they have any guarantees or “free touch-ups” offered if something turns out funky the next day. Make sure the spraying is done by a human, not a machine! If necessary, do a test first on a leg or arm to make sure you like the color. My favorite is South Seas, a beautiful golden brown color that is layerable depending on desired darkness.

It’s also paraben free and made locally here in Northern Colorado.

16 Mind+Body/Winter 2015

Prepare your skin the day of the tan

Make sure to exfoliate thoroughly the day of the tan using a non-oil based scrub. Use a light lotion a few hours prior to even the porosity of your skin (no oils or heavy Shea butter-like creams).

Wear loose-fitting, dark clothing. Yoga pants, skinny jeans, tight bras can rub and leave the tan looking uneven. Come with a clean face free of makeup. Be aware that showering is not allowed for quite a few hours after for the solution to develop on the skin.

Purchase after-care products Most self-tanning lines carry at-home products to extend the life of your tan. These can help keep the tan looking vibrant and will also help with areas that tend to fade quickest, like the face, hands, and chest.

Keep your tan almost twice as long!

Scrub your tan off when it starts to fade Nothing looks tackier then when a spray tan has started to fade and is looking like a snake skin or leopard pattern on your neck and legs. Scrub it off after approximately 10 days to start fresh for a new one.

The Cutlery Salon offers custom airbrush tanning using South Seas Tan.

get fit fit in 20

Coach Eric Neilsen has a stair climber workout sure to make your quads sizzle and your heart race.

Going up?

The first of the year typically is a time when people reassess their fitness goals and get back in the gym after the holidays.

There are several different types of cardio machines at the gym targeting the muscles of the lower body: treadmills, bicycles and elliptical trainers. But don’t forget about the stair climber when considering your options for the day. The gym may be a bit crowded with other New Year resolution types, but a 20 minute high intensity session (see chart for workout) on a stair climber is one of the best ways to improve cardiovascular fitness and build strength in the hamstrings, glutes, quadriceps and calves.

Why use a stair climber?

For those that can no longer run or choose not to, the lower impact, while still load bearing will help build strength. The user gets the benefits of going up without having to go back down when walking/ hiking hills or climbing regular stairs. Now I am not saying don’t take the stairs in every day life when you can, but if you have a stair climber at the gym, it sure beats running up and down the stairs in the building. By recruiting some of the biggest muscles in the body to propel the body forward and upward, the cardiovascular system can be challenged right from the get go, thus maximizing your precious workout time. Last but not least, balance and core stability will be enhanced as you have to pick/lift your leg up to a moving stair for each step.

No stair climber, no problem.

Here are three simple body weight exercises you can do when the stair climber is not available: step up with one leg onto a bench, box or step platform 16-24 inches off the ground, then bring the other leg up and forward like you would be taking another step then return to the ground and switch legs. Walking lunges, both forward and backward, can be done pretty much anywhere, anytime and round it out with some single leg ¼ squats to challenge the core muscles and balance.

Since stair climber targets the muscles of the lower body, the upper body will need 18 Mind+Body/Winter 2015

some work if you are looking for a full body workout. There is no shortage of exercises to choose from, so pick ones that are most specific to your goals. Please make sure to get some help if needed from the trainers at your gym if you are uncertain on how to use a particular machine or if you need help setting up a more specific full body strength program. Staying consistent with your training program gives you the best chance to reach your goals, but if you are injured from performing an exercise incorrectly, the progress will come to a screeching halt. When in doubt, DO LESS than you think you can.

The 2 workouts described are both 20 minutes. Make sure to have good footwear and that those shoelaces are tied. Start off each workout with your hands (lightly) on the support railing for balance until you find the rhythm of the machine. Once you have achieved this, let go of the railing and let your arms fall into their natural rhythm. Once into the workout, move only as fast as you can without having to constantly hold onto the railing. It’s fine to occasionally use the railing, but that should be the exception. Most people will be leaning into their hands too much, using poor posture and putting unneeded stress on their wrists, hands and arm muscles.

This defeats the purpose of doing the stair climber workout if you are using the upper body for too much support. Good luck in 2015 with all of your fitness goals.

Get more great advice and tips from Eric online at coachericneilsen.com

20 minute beginner Warmup

3 minutes gradually increasing the stair speed every minute

Part 1

6 rounds of 20 seconds GRADUAL BUILD UP with 40 seconds EASY climbing

Part 2

8 rounds of 10 seconds GRADUAL BUILD UP with 50 seconds EASY climbing

Cooldown

3 minutes gradually decreasing the stair speed every minute

20 minute advanced Warmup

2 minutes gradually increasing the stair speed every 30 seconds

Part 1

4 rounds of 30 seconds HARD PACE with 90 seconds EASY climbing

Part 2

8 rounds of 15 seconds HARD PACE with 45 seconds EASY climbing

Cooldown

2 minutes gradually decreasing the stair speed every 30 seconds

EASY: This will allow you to briefly recovery from the HARD PACE before beginning the next round.

At first it may seem like too much rest, but as the set progresses if you are doing your HARD PACE properly, you will be glad for the easy pace.

GRADUAL BUILD UP: Start at a pace/effort that is comfortable and gradually increase the intensity for the designated time.

HARD PACE: This can be either increased stair speed, increased resistance of the stairs or a combination of both depending on the machine

get healthy

Kate Wrightson shows you how to train your inner monologue to get the most out of your workout.

MOVING MANTRAS Did you know that what you think about when you work out affects your fitness performance? Research studies show that what we think about triggers both physiological and energetic responses in the human body that can either boost or thwart your physical performance in the activity of your choice by either preparing the body to succeed or setting it up to be stressed each step of the way.

One study had athletes at rest mentally visualize themselves in a race successfully navigating obstacles and mentally telling themselves how they would overcome their challenges. The results were that their bodies physiologically responded on a micro scale to help them succeed—muscles twitched, endorphins cascaded and heart rate elevated just slightly. This prerace work prepared the athletes to perform optimally at the time of the race.

So, what do you think about before, during and after you workout?

Ask yourself if your self-talk is beneficial and inspiring or degrading and doubt oriented. If your self-talk is great before, during and after your workouts, look to see if you’ve created a mantra for yourself—a word or phrase you state in repetition to help you focus and work into a more meditative state. If you don’t have a mantra, create one for yourself to set the tone for your specific fitness goals.

Mantra Guidelines: » State it in the present tense. Avoid words like “will” “should” “could” “no” “not.” Make it a power statement. “I am….” “I have…” “Be calm…”

» Keep it simple. » Ground the statement to a positive experience where you felt the way you want to feel during your workout. Visualize the memory, feel the experience and then repeat the mantra with the sensation you’d like to maintain.

Perhaps the most important thing in creating your mantra is to choose something uncomplicated. The idea of the mantra is to give your mind something to stay focused on and reactive to, so the body can be free to perform and handle environmental stressors. The repetition is called autogenic training and has been proven to reduce the perception of pain, anxiety, depression and discomfort—a major key to performing your best and attaining the goals you have for yourself.

Find the category that best suits your fitness drive for a few examples of what may put you in the right mind and body state. If a few call to you, give them a whirl on your next fitness adventure. If not, try creating your own. To create your own, you have to decide what you want to feel from your statement and then use powerful and present words to evoke that response.

Kate’s Experience: After almost a decade of teaching athletes and beginners layered with 27 years of motivating myself I’ve learned to tailor mantras to the day, time and environment at hand. If I take a yoga class, do my own practice, hit a run or go the distance on my bike I set two specific intentions: What am I releasing? (pain, doubt, anger, etc.) What am I calling in? (strength, clarity, peace, power, etc.)

This way, no matter what, I am focused and clear about why I am about to embark on my fitness journey and from there I create a personalized mantra to support me throughout my fitness endeavor. I follow the steps outlined in this article to create a statement that evokes a feeling I’d like my body to experience throughout my workout and I go from there, repeating it to myself as things get challenging for me.

When I am looking for a hard workout and am hitting a peak pose or climb a killer hill, I usually am stating to myself “I am powerful, push, persist” and when I’m looking to release and restore my mind, body and spirit I think to myself “breathe, let go, so ham” to keep me focused away from the million tasks I could be doing for my business, friends, family or self. No matter what the goal, the mantras keep me focused and able to make an hour seem like ten minutes.

Still feeling a little lost on how to build the best mantra to motivate you? E-mail katew@livebeyondlimit.com and I’ll help you work one out for yourself.

Mind+Body/Winter 2015 19

get fit project:purpose

Just the beginning Project:Purpose is at its end. On behalf of Mind+Body magazine and Miramont Lifestyle Fitness, we could not be prouder of the accomplishments Amy, Karl, Barbara, and Laura have made. Through the ups, downs, struggles, and triumphs, all four participants have truly discovered purpose and have found their way to a new healthy lifestyle. Their journeys are nowhere near complete, as they quickly learned, a lifestyle is no “fad diet” but rather a way of life they have chosen to adopt now and for years to come.

Meet the Support Team Michelle Stout Michelle Stout was born and raised in Grand Junction, Colorado and then followed her passion for Health and Wellness to Fort Collins and Colorado State University. As a Personal Trainer and Wellness Coach at Miramont Lifestyle Fitness, Michelle has had the opportunity to impact the lives of her clients on a daily basis. Michelle specializes in many areas of fitness and is always willing to pursue a training method that will inspire her clients to achieve their goals.

Kim Crady Kim Crady is a Certified Health & Wellness Coach through Real Balance Global Wellness Services, LLC. In addition to 15+ years working in the education system with adults and children, Kim has experience as a Third Degree Reiki Practitioner. Kim's coaching specialties include a clientcentered, whole-person approach, balanced fitness, stress management and strength in supporting life transitions and transformation in people working through injury, loss, or health challenges.

Bryce Bowman Fitness is Bryce Bowman’s passion! Bryce lives fitness, eats to fuel it and loves to surround himself with it. Bryce is a Certified Personal Trainer at Miramont Lifestyle Fitness who specializes in many areas of fitness and adapts his training style to meet the needs of various clients. Bryce loves working with individuals who have the desire to improve themselves.

Brooke Floerke Brooke Floerke is a registered dietitian (RD, RDN) through the American Academy of Nutrition and Certified Wellness Coach through Real Balance Global Wellness Services, LLC. Brooke graduated from Texas Tech University in Lubbock, Texas and has been practicing for four years. Her specialties include dietary management of chronic disease, weight loss nutrition, intuitive eating and preventative wellness.

Jan. 2015

Team Reality Bites Barbara Bue (left)

July 2014 Laura Evans (right)

July

Jan

Body Fat

49.2%

46%

Weight

221

205

Waist to Hip Ratio

.82

.80

July

Jan

Body Fat

43.1%

44.5

Weight

220

204

Waist to Hip Ratio

.77

.77

“I believe that a true lifestyle change means doing something realistic and unique to you that fits within your lifestyle. Something that works for one person may not work for the other. Each one of our paths is our own, and when it comes to developing healthy

“... it’s been powerful to observe each team member making themselves a priority and doing their own inner-work.” eating habits, that means something unique for everyone. I think this concept was reinforced during the project, and my hope is that each individual will continue to do what works for them.” said Brooke A special thanks to Audra Dinell of Mantooth Company for her contributions in coordinating with Mind+Body and Miramont Lifestyle Fitness to make this program possible.

20 Mind+Body/Winter 2015

project:purpose get fit

Floerke, Registered Dietitian and Certified Wellness Coach.

Juggling work, family, and the hectic demands of everyday, the Purposers have learned that there is never excuse for letting their own wellbeing slip to the bottom of the priority list. In the words of trainer Michelle Stout, “Remember, you only have one health.”

“For me it’s been powerful to observe each team member making themselves a priority and doing their own inner-work. Together, the teams demonstrated incredible support, flexibility, true partnership, and acceptance as individuals throughout this journey,” said Kim Crady, CWHC.

“Project Purpose has been the opportunity of a lifetime and I’m honored to have been a part of it. In the last several months I’ve experienced nearly every possible emotion—joy, frustration, pride, embarrassment, nirvana, and discouragement during those times that life was so overwhelming that I nearly ‘threw in the towel’ and called it quits — while Fort Collins looked on.”

“Balance has been the biggest message for me during the entire project,” said Reality Bites team member Laura Evans. “I have lost weight faster on a stricter diet before, but it wasn’t sustainable. I felt deprived and couldn’t wait to reach my goal so I could start eating again. The problem with that, of course, is that I hadn’t really changed habits in a way that could stick.

“So I’ve lost some weight during this project. The numbers aren’t as impressive as I’d like, and I haven’t been perfect. But guess what?

I still lost weight, and I am much, much stronger than I was when this all started. And this process hasn’t been miserable and overly restrictive—so when this is all over, I can keep doing it.”

Change is one thing that has most definitely happened to every person involved in Project:Purpose, participants and professionals alike.

“Project Purpose has been the opportunity of a lifetime and I’m honored to have been a part of it. In the last several months I’ve experienced nearly every possible emotion—joy, frustration, pride, embarrassment, nirvana, and discouragement during those times that life was so overwhelming that I nearly ‘threw in the towel’ and called it quits — while Fort Collins looked on.

“But I didn’t give up - even in the darkest moments of frustration when I accepted that I needed to lessen the intensity of my workouts so that my body could catch up to where my spirit wanted to be.”

House of Chaos team member Amy Olson reflected on the program.

“It was amazing to see how each of the participants overcame their barriers to achieve what they wanted,” Brooke Floerke said.

“Each team member came in at a different place of readiness to change, but they’ve all ended up at the same place,” Kim Crady commented. “They taught me that courage looks different than what I previously pictured in my mind.”

From unpredictable injuries to life-changing achievements, everyone pushed through in order to come out on top. “[Amy] is so dedicated and goal driven that her body couldn’t keep

Jan. 2015

July 2014

Team House of Chaos Karl Olson (left)

Amy Olson (right)

July

Jan

Body Fat

26.5%

19.6%

Weight

189.8

177 .97

Waist to Hip Ratio

.96

July

Jan

Body Fat

44.4%

46.1%

Weight

245

239

Waist to Hip Ratio

.83

.83

up. Each week we modified the exercises and made sure she was safe, injury free, and still got a great workout in,” said House of Chaos trainer, Michelle Stout. Needless to say, Michelle learned to “just go with the flow. You can’t always predict what is going to happen. Life does get in the way, and you have to work around particular things.

As long as the journey continues on, that’s all that matters.”

Inevitably, challenges and fears will still arise now and going forward.

“I am terrified that the ‘after’ picture and the ‘before’ picture will be practically indistinguishable from each other,” Laura said. “The good news is that the clothes [I’m wearing in the ‘after’] photo are a smaller size than the ones I was wearing when we started. And best of all, I am no longer shopping in the ‘plus sizes’ department.”

“Just keep going! Don’t you dare stop,” was the advice, or rather demand, Michelle offered up as the teams gear up to carry on beyond the duration of the project. And there is no question that “keep going” they will. Armed and loaded with lessons they learned from Miramont’s professionals, unbreakable support from teammates, and the dedication to remain on this healthy path, we can only imagine the places they’ll go.

A huge CONGRATULATIONS is in order for each participant—Amy, Karl, Barbara, and Laura! And an equally huge THANK YOU to the Miramont professionals who made Project:Purpose possible—Bryce, Michelle, Kim, and Brooke.

For full final Project:Purpose updates, follow us on Facebook: facebook.com/mindbodymag and online: coloradoan.com/ mind-body Mind+Body/Winter 2015 21

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d l o C u l F &

TIS THE SEASON Tis the season….not just for family, good food,

individuals, should be nothing to worry about. They are a

and holiday cheer, but unfortunately aches,

week or two of feeling generally bad, with sniffles, maybe

pains, colds, and flu. During a time of the year when there are continuous sniffles, aches, and coughs, how do you know when to tough it out, and when to seek help? Certainly you shouldn’t trek to the doctor for every sneeze… should you? Do you wave the white flag and resign yourself to chicken noodle soup and a blanket, working from your couch until spring?

Mind+Body asked one of Banner Health’s expert doctors exactly these questions. Dr. Grant Taylor, family medicine physician practicing at Banner Health Center in Fort Collins, agreed to share with us his expertise in surviving cold and flu season.

Cold Season Unfortunately, cold season got its nickname for a very good reason. We all expect a few colds or minor illnesses every year, which is completely normal, according to Dr. Taylor. These illnesses, if we are generally healthy 22 Mind+Body/Winter 2015

an intermittent cough, achy joints, and being rundown.

One or two trips to the grocery store to pick up a supply of tissues, cough drops, and over-the-counter cold meds should resolve the issues. Most of us are very familiar with this routine, based on annual repetition of similar symptoms, treatments, and outcomes.

Dr. Taylor advises that this is very routine. The best course of action in most cases is to take care of your symptoms at home with over the counter medications to stay comfortable.

For mostly healthy individuals, going to the doctor is probably not necessary for a common cold or the flu. Letting the body deal with the illness and resolve it on its own is the best course of action whenever possible. Exceptions to this will be when there is an elevated fever, if the symptoms last for more than a week or two without signs of improvement, or if there is a progressive or rapid deterioration in condition.

At these points, a physician should be contacted.

To Call Out or Not to Call Out Perhaps the most pressing question for everyone during the winter months in terms of illness is when it is appropriate or necessary to stay home from work, or keep the kids home from school. This question depends a bit

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more on the individual, says Dr. Taylor. The major thing to

• Are you moving around ok?

keep in mind is whether you are feeling good enough to be

• Are you behaving/feeling mentally ok?

productive, and not a distraction to others. For example,

In general, the threshold of seriousness should be how

he says, if you have a coughing fit every other minute, and

close the sick individual is feeling to “normal.” If they are

have to blow your nose in between each one, it is probably

seriously incapacitated, cannot breathe well, are too weak to

best to just stay home. Not only will you most likely not be

move around, or are confused or mentally compromised, it is

productive in your workplace, you will be exposing everyone

time to take the symptoms seriously and seek medical help.

else to your germs and potentially spreading your cold to your officemates. Once your symptoms are improving, Dr. Taylor advises that it is probably ok to head back to work.

The same general guidelines apply to keeping the kids home from school. If they will be distracting to the other children and prevent effective concentration for themselves and their classmates, they should most likely stay home.

Additionally, Dr. Taylor points out that any time there is a fever present, kids should definitely stay home and rest.

Serious Symptoms While most of the winter colds are minor, and more of an uncomfortable inconvenience than anything, sometimes the symptoms warrant immediate attention in an emergency room. Essentially, these red flag symptoms can be summed up as the following basic wellbeing questions: • Are you breathing ok?

• Are you going to the bathroom ok?

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The major thing to keep in mind is whether you are feeling good enough to be productive, and not a distraction to others.

The thresholds for the “wait and see” approach outlined above as a general course of action should be reduced for both the very young and the very old, and for those with a history of health problems. These groups tend not to be as robust as mature adults in good health, and should receive professional medical attention sooner since they are more at risk to develop severe symptoms.

get healthy

8 (diet & exercise) old wives tales

DEMYSTIFIED Mike Rickett

1

Cardio makes you loose weight If this were true, cardio centers would be full of skinny people. Simply put, when you are in the so-called fat burning zone you use fat for energy. Therefore, what do you store? Fat.

2

High repetitions make you toned First of all, what is toned? Isn’t that something to do with music? Don’t you mean defined? Definition is a combination of seesJesus-intense (think you’re going to, or want to die) workouts and deprivation of food.

3

Red wine is good for your heart Nice try! The polyphenol called resveratrol in wine, especially red wine (because it is fermented longer than white), is supposed to have cardiovascular benefits. From all the research I have read, 180 calories extra a day on my rear doesn’t help my heart. Besides, the amount needed show results is more like four or five glasses.

4

protein intake, which is actually a high fat diet as well, needs to have vegetables thrown in to provide carbohydrates.

High carbohydrate diets also put body repair in distress. You have to have protein to repair. No protein, no repair. It can be done without animal products, but careful consideration needs to be paid ensure you’re getting adequate protein. You need about one gram per two pounds of body weight for normal repair.

5

Stretching before working out is good Stretching a cold muscle is not a good idea. It’s like taking a cold rubber band and stretching it to as far as it can go—snap goes the tendon. Stretching after a workout is also not recommended. You have caused micro-tears in the muscle (how change is made, damage, repair, repeat) and stretching muscles too much after a workout can cause additional trauma. The best method is to work range of motion during the workout.

Deep is better than heavy.

6

Eliminating a section of the food pyramid is good for you

Working abs gives you good abs

If you limit your food intake to one particular macro-nutrient, Protein, Carbohydrates, or Fats you are probably part of the NFL—No Friends Left.

Your brain works on two things, glucose and oxygen. No glucose, no one is home; no oxygen, don’t bother going home. High

Maybe I should be more specific, flat abs.

You work your arms to make them bigger, you work your legs to get them bigger, your work your back to make it bigger. You work your abs to make them smaller? Fat chance—no pun indented. Work a muscle, it gets bigger. What you want is to remove

24 Mind+Body/Winter 2015

your six pack from the refrigerator, which means get out of the kitchen and stop doing massive amounts of ab work including crunches, (unless they’re Nestles … just kidding). The people who have the best abs move fast and recover with a clean diet.

7

No pain, no gain.

Or is that no brain, no pain? Great for selling t-shirts, not for making healthy bodies.

There is always some kind of discomfort when change is being made, but if you have to use the handicapped bathroom stalls after a leg workout, you have gone to the dark side. The discomfort should be a maximum at 40 hours and completely gone within 48. If it doesn’t, you worked too hard. Too bad you can’t go back and give back some of your reps. Learn from the experience and don’t do it next time.

8

New shoes make you run faster Absolutely! Remember when you were a kid and got a new pair of Keds? Ok, I’m aging myself, but I knew I could run faster, jump higher, and was a superhero. Maybe I was in a fantasy world or under the influence of Nestles Crunches, but even if they didn’t, I felt like it and that was good enough.

So get real! Move fast, work hard, recover frequently, and fuel your body. Time to get back to my shake weights.

In the hustle and bustle of the New Year and trying to get back to healthy eating after splurging during the holidays, dinner can seem like a nightmare. Super slow-cooker to the rescue!

A couple pounds of chicken, a few cans or frozen veggies, and spices are all the ingredients you’ll need to concoct a delicious, nutritious meal. With ten minutes of preparation in the morning you’ll come home to a mouthwateringly fragrant house and dinner ready to be served.

Slow-cooked Spice

Beer-Kickin’ pulled chicken

This Cajun spin is great for the creative, experimental cooks out there. I’ve prepared this dish with numerous different spice combinations, all of which have turned out delicious.

get healthy healthy recipes

Spicy pulled chicken wraps

Add some kick to your meal with this healthy spin on buffalo chicken wings.

Cooking in a slow-cooker is as easy as 1 ... 2 ... 3 ... (4 ... 5 ... 6 ...) » Know your tool

» Rule of thumb

» Fill’er up

» Just add water

» Use caution

» Read the manual

Get familiar with your slow-cooker.

Temperatures vary by crockpot brand.

Older crockpots may cook food slower than new.

Cooking time will vary based on the amount of food in the slow-cooker.

Fill the slow-cooker 1/2 to 2/3 full for best results.

Under filling may result in an overcooked and dry product. Unless you are braising in your crockpot, cover the meat with liquid.

If cooking in the slow-cooker overnight add a extra little bit of liquid.

Steam from a crockpot can damage the underside of front of cupboards. Be aware where the crockpot is placed on the counter.

Read and save the instructions (especially read the safety section) They usually contain some tasty recipes to try.

26 Mind+Body/Winter 2015

healthy recipes get healthy

Asian BBQ pulled chicken

Can’t decide what kind of cuisine sounds best? This recipe gives you the best of both worlds. Its sweet and tangy sauce will give your taste buds an explosion of flavor.

Mind+Body/Winter 2015 27

get healthy healthy recipes

Beer-Kickin’ pulled chicken Serves 6-8

Asian BBQ pulled chicken Serves 4

Ingredients 2.5 lbs boneless chicken breast 1 bottle beer 2 cans diced tomatoes

Spicy pulled chicken wraps Serves 4

Ingredients

1 tablespoon molasses or maple syrup

Ingredients

Sauce:

1 onion, chopped

4 boneless chicken breasts

1 tablespoon hoisin sauce

1 tablespoon fresh garlic or garlic powder

1 tablespoon rice vinegar

1 tablespoon thyme

1 12 ounce bottle Frank’s Red Hot Buffalo Sauce

3 tablespoons soy sauce

1 tablespoon black pepper

2 buttermilk ranch dressing seasoning packets

1–2 cloves fresh garlic

1 tablespoon white pepper

4 large flour tortillas

2 tablespoons brown sugar

1 tablespoon cayenne pepper

4 slices Havarti cheese

1/3 cup ketchup

1 tablespoon oregano

8 large iceberg lettuce leaves

4 tablespoons dry sherry)

1 tablespoon paprika

1 large tomato, sliced

1 tsp grated ginger

1 tablespoon salt

1/4 cup ranch dressing

1 ½ tsp Sriracha or chili sauce

4–5 bay leaves

2 stalks celery, cut into sticks

2 cups white rice

2 carrots, cut into sticks

1/2 cup black beans

Directions:

2 large boneless chicken breasts 1/3 cup Minced Shallots or Green Onion 1 head iceberg lettuce

1/2 cup frozen corn

2 tablespooons water chestnuts

Directions:

2 tablespoons red bell pepper,

Combine chicken, beer, diced tomatos, molasses and spices into a five to six quart slow cooker, stir and cover.

Cook on high for 4-5 hours or until chicken comes apart easily with a fork.

Remove chicken and pull apart with fork.

Return chicken to slow cooker and stir.

45 minutes prior to desired serving time, cook rice according to the directions on the package.

Mix rice, beans and corn together and place on plate. Top with chicken and vegetable mixture and serve.

2 tablespoons bamboo shoots

Directions Mix sauce ingredients in bowl and set aside.

Place chicken and shallots into a five to six quart slow cooker. Distribute sauce evenly over chicken and cover.

Cook on high for 4–5 hours or until chicken comes apart easily with a fork (additional time in the crockpot will only allow the flavors to absorb into the chicken.)

Remove chicken and pull apart with a fork.

Add back in to crockpot and stir.

Chop water chesnuts, red bell pepper and bamboo shoots and sauté lightly two to three minutes.

While your vegetables cook, wash iceberg lettuce and separate leaves to create lettuce cups.

Place desired amount of chicken into lettuce, garnish with sauteed vegetables and serve.

28 Mind+Body/Winter 2015

Tip: Try adding a can of tomatoes, 2 tablespoons honey, and Cajun spices in with the frozen corn and black beans, drained for a “soupier” mixture.

Tip: Try a classic beer like New Belgium’s Sunshine Wheat, but don’t be afraid get adventourous with one of our other local flavored craft brews.

Combine chicken, Frank’s Red Hot Buffalo Sauce and ranch dressing seasoning into a five to six quart slow cooker. Cook on high for 8 hours.

Remove chicken, pull apart with fork, return to slow cooker and stir.

Layer cheese, lettuce, chicken mixture and a tablespoon of ranch dressing onto tortilla. Turn opposing ends inward and fold into a wrap. Serve with celery, carrots and extra ranch for dipping.

Tip: You’ll find Frank’s Red Hot Buffalo Sauce in the condiments isle.

Tip: Try flavored tortillas, like like sundried tomato or spinach, for variety and extra flavor.

Tip: Iceberg lettuce adds an extra cooling effect, but try romaine or green leaf lettuce to up your quotient of dark leafy greens.

get healthy on the rocks

Toasting the Color of the Year

Ambra

Color Unlike the color of the year, real Marsala actually comes in three colors: ambra (amber), ruby (rubino) and gold (oro). Determined by the grapes used, amber and oro are made from white grape varieities like grillo and catarratto. Rubino uses red grapes, like perricone and calabrese, with a 30% allowance for the white grapes used the white Marsalas.

Ambra Marsala gets its color from the use of grape must (freshly pressed juice) that has been reduced in a copper vat for 24 hours, changing the color from gold to amber.

On December 4, 2014 the color experts at Pantone debuted Marsala as 2015’s Color of the Year. In honor of the announcement, Mind+Body dug a little deeper to take a look at the wine behind the shade.

Hailing from Marsala region of Sicily, Italy, it is a fortified wine (17– 18% alcohol by volume) like sherry or port. Most commonly connected with cooking in the U.S, it can also be a great sipping wine?

“It really is as versatile as sherry,” says Chris Stadler, a sommelier with Wilbur’s Total beverage. “The secco styles can be great dinner wines, though I would suggest pairing with something on the gamier side like rabbit stew. They’re also really tasty with dark chocolate.

One of my favorite pairings is Marsala and Gorgonzola. The powerful flavors really dance on the palate in a harmonious way.”

Stadler recommends Marco de Bartoli, Pellegrino, Lombardo & Florio if you’d like to try a traditional style Marsala.

Rubino

Oro

Quality

Taste

Marsala comes in one of seven quality categories: fine, superiore, superiore riserva, vecchio, vergine riserva and vergine stravecchio.

What differentiates the quality of one category over the other is the amount of time the wine allowed to age, with the best quality aged up to ten years.

The vergine style Marsalas are also required to be at lease 4% sugar by volume and are often aged in a solera system, a specialized blending technique developed in Spain.

Like other fortified wines, you can get Marsalas that range from dry (secco) to sweet (dolce), with the high quality vergine varieities only available in secco.

When pairing sweet Marsalas with dessert, Stadler advises serving wine sweeter than the dish.

“You can easily experiment with exotic pairings as long as the sweetness is less than that of the wine. Personally, I prefer it with cream based desserts or desserts with candied nuts.” he says.

Scallops with Marsala butter sauce Serves 2

Ingredients

Directions

3-6 sea scallops U-10 size

Cut each slice of prosciutto in half lengthwise. If making only 3 scallops simply fold prosciutto slice in half lengthwise. Wrap a slice of prosciutto around the side of each scallop and secure with a toothpick.

Heat a skillet on medium high heat until very hot and add a thin layer of olive oil. Add scallops and sear quickly for about 1-2 minutes on each side; taking care not to overcook. Move scallops to a warm serving platter to rest.

Move skillet off burner to cool slightly and reduce heat to medium Place skillet back on cooking surface and add butter, stirring constantly.

Add Marsala wine to skillet reduce heat to a rapid simmer, stirring occasionally until the sauce reduces by half.

Place the scallops on the plate and remove the toothpicks. Pour sauce over the top, sprinkle with parsley and garnish dish with a lemon wedge. Serve with pasta or risotto and warm, crusty french bread.

1/2 teaspoon olive oil 3 slices prosciutto 3 tablespoons butter 1/3-1/2 cup Marsala wine 1 teaspoon flat leaf parsley, chopped Lemon wedges Salt and freshly ground black pepper to taste

30 Mind+Body/Winter 2015

Mind+Body magazine

Mind+Body

Mind+Body

Spring 2014

Winter 2014

SEX. LOVE.

Winter Entertaining 3 great recipes to keep your guests satistifed

Discover the biological basis for craving love

Harness Stress To live a healthier,

8

Swim. Bike. Run.

12 weeks to a triathlon

happier life

IMPOSTER?

Get out your gardening gloves and start planting

Learn to accept your fabulousness

Start the year off on the right foot

12 WEEKS TO A 5K

Splendid Spring Outings

Seasonal Sensations

Are you an

On the cover

Take a day and enjoy exploring these great locations right in your own backyard

On the cover

MISSIE BROYLES

SHAUNA SLEDGE

Mind+Body’s Weight-loss Journey participant looks back at a year of hard work and successes

With 2 companies, 3 kids, multiple jobs and more, this month’s cover model is taking care of business

Mind+Body Summer 2014

Meet our

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Fall 2014

2014 Fall Fashion Trends

EVERYDAY SURVIVORS A special look at breast cancer from a daughter’s point of view

Project Purpose

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Mind+Body

SUPER WOMEN

Discover 41 remarkable Colorado women and learn what makes them tick

Mind+Body Holiday 2014

How to Rock a Festive Holiday Sweater

Tech Timeout

8 ways to take a break from technology

FEMINIST IN A SHORT SKIRT What does it mean to be a modern day feminist?

Check-in with participants’ journey so far

On the cover

DR. SUSAN LANA

On the cover

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The CSU veterinarian shares her thoughts on how she balances her life’s work and family

Also known as Jackie’s Java, this coffee fanatic shares how she became the queen of caffeine.

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Look for Mind+Body four more times in 2014.

April, July, September and the holiday issue in November!

ADVERTISERS: FOR INFORMATION, CALL 970-224-7714 Mind+Body/Winter 2015 31

get centered

Choose happy

Writer Claire Whitworth read “The Happiness Project” by Gretchen Rubin this fall and she’s sharing her take-aways for living a happier, more fulfilling life.

32 Mind+Body/Winter 2015

get centered

Recently while walking through bookstores, searching my Kindle app and reading about best sellers in magazines one title kept grabbing my attention, “The Happiness Project” by Gretchen Rubin. The concept inspired me to make the most of my year, and I encourage you to explore ways to improve yours too.

appreciation with small gestures.

Not every day will be flawless in any relationship, wouldn’t that be nice? But it’s important is to fight right. In her book, Ruban says, “lightening my attitude.” When discussing issues use a lighter tone. Still be affectionate, do not take stabs at the other person, and express your reasoning without being hurtful. We have all heard the phrase, “choose your battles,” and this absolutely holds true. Is it really worth not speaking for a week because the toilet seat was left up?

Turn negatives into positives

Get organized

We all have those days when it feels like everything is going wrong, usually coming to an end with drinking, crying or going to bed early.

Certain moments are beyond our control, making it impossible to change the outcome of those lessthan-desirable occasions. However, our reactions are 100 percent up to us to decide. Why wallow in self-pity or stomp around in anger, when you can change your behavior? Think about something good that happened. Even though you dropped your coffee down your skirt, you have time later in the morning to go pick up a Starbucks. Sometimes the only thing to do is hold your head high, tough it out, and think about what you can do that evening to unwind and prepare for a fresh start in the morning. Instead of drinking your feelings away, what about going to a movie with a friend or out to dinner with your significant other to your favorite restaurant?

I am the first to admit it is never easy to find the positives in a bad day, but try these little tricks to change your negatives into positives.

Acquire more energy Do you struggle with the not having enough hours in the day? So does everyone else, trust me.

Regardless, it is important to get seven to eight hours of quality sleep each night. This means, actually sleeping. Keep the room dark; do not sleep with your iPhone. If you need extra assistance, look into or ask your doctor about using Melatonin, a natural supplement which helps promote sleep, usually located in the vitamin section in the store.

Working out also helps you build endorphins which gives you energy. Not only is exercise great for your body, but it usually improves your sleeping habits as well. Since endorphins relieve stress, you are more able to relax for a better night’s sleep.

This year, try something new and find a physical activity you truly enjoy, anything from that barre class you keep hearing about to kick boxing.

The more you enjoy it, the more likely you are to keep it up long-term.

“Me” time With this newfound energy, you can start to really focus on you. Find time in your day just for yourself, whatever it may be—go to your favorite spin class, watch your favorite T.V. show, or work on that DIY project you have been dying to do.

Explore “me” time by trying something you never thought you would. This can be anything that has intrigued interest or something you are completely new to. It doesn’t have to be

something monumentally life-changing like sky diving, though it could be. Or it can be as small as taking up sewing so you can use that machine your grandmother gave you, or starting to paint because you have always loved art.

I challenge you to reach inside yourself and find what makes you tick.

Build relationships You may already have great relationships with your family, friends and significant other, but there is always room to make them even stronger.

All types of relationships are different, so the strategy for improvement differs with each one.

Family: When it comes to family, schedule time to stay in touch. E-mail your sister on Tuesdays to catch up, call your mom on Sundays to hear about your nephew winning the science fair, or even just do small acts of kindness like send a care package to your daughter to show you are thinking of her. Try blocking out more time for family events throughout the year; this way you can spend time with many relatives at once.

Spend more time with your kids—watch silly movies, build with Star Wars Legos, or spend some quality time together working on homework. Start new family traditions, such as a twelve-days-of-giving-back countdown calendar to Thanksgiving or game night with the whole family the first Friday of each month. Be the most involved you can be; it will pay off.

Friends: Meaningful friendship is key to happiness. Always make time for your friends, and be generous. They need you just as much as you need them. We all have those nights when we get home from a busy day and don’t want to do anything. Then your friend texts you because her day was twice as long and she needs advice and comfort. You should always make time. After taking 30 minutes for you friend, you’ll feel great about your deepening friendship. And when the roles are reversed, you’ll be glad she made time for you too.

Be sure to remember your friends’ birthdays, whether they live near or far. A sweet phone call or adorable card will be extremely appreciated.

I challenge you to make a couple of new friends this year. Remember the yoga or sewing class you started participating in to invest in your “me” time? That is the perfect place to start to meet new people with similar interests to your own.

Significant others: When it comes to relationships, it isn’t always rainbows and butterflies, but there is no reason for them to lack an abundance of happiness. Step one is simple: quit nagging! Be encouraging or offer to help your signifigant other clean out his side of the garage instead of yelling at him for it not being done. Show your love and

I won’t deny, I’m on the borderline of being classified as a hoarder. I always think of some reason as to why I can’t get rid of a shirt that has been sitting in the back of my closet for two years now and don’t even think about tossing that stuffed animal—it was my favorite as a kid!

But as Ruban says, “toss, restore, organize.” Even though that stuffed animal reminds me of great pastimes, it is the fond memory of childhood that holds significance rather than the physical item.

Take a picture, and donate the toy to a local daycare so another child can have a great experience with it too.

When it comes to clothes, kitchen appliances or other items around your house, if you haven’t used it in a year, it is time to ditch. But, what about that shirt you think you may need to wear one day? If you haven’t worn it in a year, you most likely never will so donate it to a local women’s shelter or take to a resell shop such as Repeat Boutique.

But how do I keep track of what I have and haven’t worn in the last year? Try this: At the beginning of the year, organize your closet.

Hang all of your clothes up backwards—with the open end of the hanger facing you. Every time you wear an article, hang it back up the normal way. One year from now, if a hanger is still facing you, it means it hasn’t moved in a full year, and it’s safe to say you don’t need the shirt hanging on it.

Do you constantly find yourself losing recipes, bill stubs, and other important documents? I suggest getting one piece extending files to organize all of your paperwork, this way when your coffee machine breaks, you are able to quickly locate the receipt without having to tear apart every inch of your house looking for it. Make sure to label each file according to what works best for you. For me: Target, Appliances, Rental Receipts, Services and Miscellaneous.

It is important to get your ever-so-nagging tasks taken care of and out of the way. If you’re like me, just thinking about all the things demanding my time and needing to be completed makes me dizzy. To help successfully handle these tasks make a “To Do” list. See your stress disappear with each item on the list, and you won’t forget about something important in the chaos of everything else going on.

Now it is time to get started Use these five tips to get your new year started now. Why wait? Track your progress and see your growth by keeping a journal throughout the year. For more ways to discover happiness within, check out, The Happiness Project by Gretchen Rubin.

Mind+Body/Winter 2015 33

Banner Health

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Dealing with dementia What are the signs of memory-loss and how to proceed if you see them in a loved one.

The holidays are the time of year for family. For some of us, it's the one chance of the year to get together, catch up, and spend quality time with our loved ones, some of whom probably live far away and we don’t have an opportunity to see at other times. That said, sometimes a year makes a huge difference in terms of the appearance, life circumstances, and health of these loved ones for better or worse.

This is especially true with children and our elderly relatives. Just a year, or even less time, can mark big changes for our older relatives in terms of their health, mental state, and selfsufficiency. What are the things we should be watching out for with our loved ones? Are there red flags we should be aware of? What are the next steps if we suspect there might be a problem? And how on earth do we talk to our family members about these concerns?

Mind+Body asked two of Banner Health’s experts on aging, dementia, and Alzheimer’s Disease for their perspective on the approach to helping elderly relatives to age gracefully, and how to lend a helping hand where necessary. Dr. Christy Young, neurologist at NCMC in Greeley, who specializes in headache care, stroke prevention, movement disorders, and neuropathies, and Dr. Pierre 34 Mind+Body/Winter 2015

Tariot, director of Banner Alzheimer’s Institute in Phoenix, who specializes in geriatric psychiatry, both agreed to speak with Mind+Body about their areas of expertise.

What is the difference between dementia and Alzheimer’s?

Dr. Young: Dementia is a blanket nonspecific term for memory loss of any kind and may have reversable or non-reversable causes (may be attributed to endocrine issues, head injury, etc.). Alzheimer’s is the most common “dementia” that is a progressive neurodegenerative disease. We are not able to do brain biopsies, which is the real method of diagnosis. The Banner Alzheimer’s Institute program has established that the best way to diagnose and treat is a multi-disciplinary team approach including geriatric psychiatry, neurology, PT/OT/ST evaluations. There are

also better imaging techniques now, with PET scan showing if patient s have the tangles and plaques that can be markers in the brain for Alzheimer’s (however, insurance companies are not typically paying for this test currently here in Colorado).

What are some red flags to look out for during the holiday season?

Dr. Young: Some red flags to look out for are withdrawal from family members over the holidays, particularly during gettogethers, which is possibly due to difficulty with and the associated embarrassment over remembering names. Forgetting simple words on a frequent basis, poor or decreased judgment, repeating questions over and over after they have already been answered, loss of initiative or desire to leave the house, or general changes in personality, depression, or apathy are all possible signs of the onset of dementia or other issues.

Fast changes in memory are not typically Alzheimer’s or dementia, but may be normal pressure hydrocephalus (if gait problems, incontinence, and memory loss are also present), or signs of an infection such as a urinary tract infection (elderly will tend to get very confused with UTIs).

Dr. Tariot: This varies between individuals, but generally having a hard time with the

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changes in routine during the holidays might indicate the development of a problem with memory. Even changes in family traditions might cause discomfort and resistance, because routine and the same expected things day in and day out is much easier for them to handle. Over stimulation caused by music, parties, decorations, and large groups might wear the older relatives out, so planning for them to opt out of large groups and scheduling rest times are a good idea.

Some general red flags, however, might be repeating questions, not recognizing people, getting lost, trouble finding the right words, change in temperament, a declining ability to function or organize money, mail, meal prep activities, trouble with problem solving/ planning, and in some cases neurological signs like difficulty walking or maintaining balance.

may exacerbate otherwise minimal symptoms.

Once the stress of the holidays is past if there is still a large degree of confusion, then you should seek medical attention promptly. You should see the primary physician first for an evaluation, and they can then help with the next steps, whether it be to simply change some routines at home or to send your family member to a specialist. All cases differ, so there is no real one-size-fits-all answer.

What could be considered a “normal”

What are the options for getting your

level of confusion to be expected in

loved one assistance, if you suspect

older people?

Dr. Young: There isn’t really a normal level of confusion for older people. Many people are quite sharp into their later years.

Some “normal” senile behaviors are mild forgetfulness, which is usually related to heart disease or other chronic conditions.

Dr. Tariot: Some slower processing times when asked questions, not being quite as sharp in recalling names, and being a bit tired or grumpy would probably be considered normal as long as they aren’t affecting the individual to a detrimental degree.

If you suspect there might be an issue, what is the next step?

Dr. Young: Always start with your primary care for evaluation, they will typically do a mini mental status exam (MMSE) and test some basic lab work such as vitamin deficiencies such as vitamin D and B12. They will see if there are underlying cancers, or an underlying thyroid problem that hasn’t been diagnosed.

They will likely do a new depression screening, and typically they will get a CAT scan of the brain to rule out things like a tumor or hydrocephalus or strokes. Many mini-strokes can cause memory problems. If these issues are suspected an MRI might be needed or they will refer you to a neurologist for further testing.

Dr. Tariot: Be on the alert during the holidays, but wait to make any conclusions until after the holidays are over and the stress has been reduced. The over stimulation associated with the busy family get-togethers

When is it appropriate to go to a doctor or seek outside help?

Dr. Young: Any time there is a question or concern over memory it is a good time to start with a primary care physician for evaluation.

Dr. Tariot: If, after the stress of the holidays, the confusion and general concerns have not gone away, it is an appropriate time to go to a primary care physician.

Banner Health power of attorney needs to be established, living wills need to be done early; they also may look into re-evaluating their insurance and if there is a nursing facility that they would like to have as an option. I have the family remove guns from the home, make sure they don’t have car keys easily found by doors if the patient is sundowning or confused at night; lock doors, and do general safety measures in the home. Additionally, organizing the home, and creating a lot of structure, like putting boards up with the day of the week, time, information about appointments, and planned activities decrease the stress of the patient. Nursing homes are usually something I recommend when the family is not able to care for the loved one, or there are significant behavioral problems, such as wandering, combativeness, or other complications.

However, some families simply wish for the loved ones to be cared for in this way. This

... generally having a hard time with the changes in routine during the holidays might indicate the development of a problem with memory. they cannot manage their lifestyle on their own?

Dr. Young: Every family cares for their elderly differently but there are great memory programs here in northern Colorado and memory nursing facilities that we can recommend depending on the specifics of the patient. This is typically done with your neurologist over time after discussion of medications, labs, imaging, and other patient needs.

Cognitive therapy, computer learning games, and brain games that challenge the patient are extremely important for dementia patients, however with more advanced cases the “new memory” will not be formed and the therapy can be frustrating. We always encourage continued learning, however cognitive therapy would not be useful in advance AD. What are some changes to make at home to help in dealing with the onset of dementia or Alzheimer’s?

Dr. Young: I always go over in initial assessment that the family needs to get organized as to the patient’s wishes, DNR status, etc. Power of attorney and medical

varies among families.

Dr. Tariot: Actions at home to help the patient stay comfortable are all geared towards trying to create simplicity and consistency in routines and communication.

Emphasis on positive events like walking the dog, looking at family memory books, watching tv shows they love, and eating comfort foods are excellent ideas.

Maintaining routines is also very important. If family is visiting for the holidays, they should not stay in the house, and gifts should be simple and geared around evoking positive memories and emotions, like a memory book filled with photos of events they would remember, gifts of their favorite foods or chocolate, or favorite music of their day. Also, the family should remember to keep things simple when visiting, avoiding grudges or topics that will lead to conflict. The family should speak ahead of time and agree on safe topics and things to avoid.

get centered

Resolve to not resolve Chris Dixon For most of us, the stress of the holidays doesn’t really end with taking down the Christmas lights. Many people immediately set out on the great adventure of assembling New Year’s Resolutions as they plunge glass half full into a hopeful future.

The only problem is, more often than not, New Year’s Resolutions get pushed aside by the time we close out the first month of the new year.

There is a lot of advice out there on how to make and keep New Year’s Resolutions.

The problem is that advice about resolutions – like anything – is seldom one size fits all. We are all different as individuals, so it is no surprise that our reactions to different methods will be widely varied in terms of success. What works for someone else may not work for you.

Since we know we are all individuals, why not use that to our advantage? Know your own personality, and exploit your personal weaknesses to achieve your goals.

The trick to resolving those New Year’s resolutions may be to trick yourself. Figure out the emotions and passions that drive you to action, and exploit them in yourself for your own ends. If eating a piece of cake is your reward for going to the gym, then by all means eat cake every day if that means you’re sticking to your plan. (For the sake of actually achieving fitness goals, I’d probably suggest a less counterproductive reward, though).

Master of one Pursuing resolutions should be something you are able to concentrate on if you want to have a chance at achieving your goals.

For example, imagine you are one of four chefs at a restaurant. On most nights, each chef is serving a couple tables at a time. You get used to this routine, and you’re comfort36 Mind+Body/Winter 2015

able with it. But one night, the other three chefs don’t show up, and you are expected to serve the entire restaurant. You’re going to be a bit overwhelmed, to say the least.

In essence, this is what you are doing to yourself if you plan many different resolutions at once. Resolve to meet one resolution at a time, and once that goal becomes cemented into your daily routine, start working on the next one. You will be much more actionable and motivated, and after completing a goal or two, the rest will seem much easier.

Stair, meet staircase Don’t focus on results, focus on the process. A lot of people set out on their resolution with the end goal in mind: I want to lose X pounds. I want to finish a 5K run in X minutes. I want to learn a new language.

While having an overall goal is fantastic, sometimes seeing the end goal without a means to getting there can be discouraging, and discouragement often leads to inaction.

It can be useful to identify checkpoints on the path to your goal, and focus on reaching those checkpoints instead.

You want to read more books? Instead of saying, “I want to have this book read by the end of the month,” focus on completing one chapter per night. Parse out your larger goals into many smaller goals.

This not only helps you create attainable goals, but in understanding the path to get there. It helps you remain patient and motivated, and will develop positive habits towards reaching your ultimate goal.

Mob mentality Tell others about your goals and talk to them regularly about your progress. Sharing your experiences with others makes you much more likely to think about your goals

when people ask about them.

Most people are interested in the things that their friends and family are doing.

When you tell others about the things you want to achieve, you’re getting them invested in your success.

Making others a part of your goal is even better. For example, if your goal is to get back in shape, get a couple friends to join you. Why? Because guilt can be a powerful motivator. If you don’t show up to the gym, you’re probably going to hear about it from your friends afterwards. Leaving friends or family members hanging when they are counting on you is never a good feeling, and doing whatever you can to avoid that feeling can spring you into action.

Power of the written word Whatever your goals are, write them down. It really is amazing how a notebook, a journal, or even a sticky note can motivate you. In the same way that telling others makes you accountable, writing your goals down makes them official, in a way.

We are creatures of habit, and when we get in the habit of procrastinating or avoiding our goals, they slowly and deviously slip to the back of our minds like that container of leftover turkey in the back of your fridge for six months.

Leave yourself reminders, too. Place sticky notes on your fridge or cookie jar if you are trying to avoid sweets. Personally, I have a note sitting on my nightstand that reads, “Why not today?” It reminds me every morning and every night that there is no better day than today to accomplish something.

Find your quote. Find your message.

Find what works for you, and be your own inspiration

Mind+Body/Winter 2015 37

get home

Always enjoy using fresh herbs in your meals? Why not grow fresh herbs in your kitchen during these cold winter months?

Growing fresh h Which herbs?

Location

It is important to know which herbs best growing inside. We suggest:

Find a spot that receives sunlight throughout the day, ideally a kitchen window.

» Basil

Containers for Herbs

» Sage

Mason jars work great for herb growing, since usually these are compact enough for a window sill. For practicality and aesthetics, pick up a wood crate from your local craft store. Sold in different sizes, these crates keep all of your jars together and add a stylish flair.

» Oregano » Thyme » Lavender » Rosemary » Parsley » Chives » Cilantro

38 Mind+Body/Winter 2015

get home

herbs year-round Claire Whitworth

Planting

Watering

Keep the soil loose to help improve drainage. It is best to plant early in the morning or late in the afternoon to prevent wilting.

If planting seeds, you will need a smaller planting hole. If you are starting your herbs from plants, create a larger planting hole.

Make sure to give your new plants plenty of water—approximately one inch of water each week.

Label Have fun with your labels. Make them yourself using large Popsicle sticks, chalkboard paint, and finishing it off using a chalk pen to write the name of the herb. Or, check places like Etsy or Trimble Court to get fun, hand done herb labels.

Tips on harvesting Do not remove more than a third of the plant at a time.

For the freshest-tasting herbs, remove in the morning before they bloom.

Helpful gadgets Some of my favorite gadgets for cutting herbs include herb mill, herb scissors, and an herb mincer. These items can be found locally at places such as Target, Bed Bath and Beyond and The Cupboard.

Mind+Body/Winter 2015 39

get home

Making sense of scents Claire Whitworth

How do you relax when home after work? Pick up a great book, watch your favorite show, drink tea maybe? Why not light your favorite candle?

When I was growing up my mother always had a scented candle around the house. I even remember buying decorative candles for my room with my allowance as early as eight years old. I might not have been allowed to light them, but they were darn cute and smelled great nonetheless.

When picking out the perfect candle for my home there are usually quite a few things that go through my head: Will the rest of my household like the smell? Is this smell fresh, or too fragrant? Do I like the look of this candle, or is it too plain? Will we be having movie nights or friends over for dinner, and will they to enjoy the candle?

I discovered one of my favorite locally made candles, H2Design Soy Candles, via the French Nest Market. Each candle is hand poured and the scents differ, from fresh to fragrant and even seasonal. The best part is each candle is poured in a vintage piece. Just like any vintage piece, these differ in sizes, shapes, and colors so you can easily find the perfect addition for your home.

When it comes to aromatherapy,

40 Mind+Body/Winter 2015

I automatically think of lavender.

This is one scent that is perfect for relaxing, sleeping, and even headaches and migraines. Local stores Perennial Gardner and EsScentuals have candles, along with many other products like sprays to use on your pillow, and even scented heating packs for shoulders, eyes, and anywhere else you may have aches and pains.

Sunday Supply Co., a newer boutique in Old Town, offers a selection of the amazing Skeem candles. These candles have fresh scents using different food smells such as citrus, olive, and herbs. They aren’t fragrant scents, and are much lighter for someone who is sensitive to strong smells. These candles are stylish, white candle in clear glass with a script label and cork to close it.

Other great candle companies include Paddywax, Capri Blue, and Voluspa. Paddywax has such a mix of scents, most food and herb related and very fresh smelling. All of these candles have interesting jars such as old wine bottles, or colorful glass vessels.

Capri Blue is one of my all-time

favorite candle companies, but is very fragrant. This is not your company if you want a fresh scent or if you are sensitive to smells.

Voluspa candles are the candle gods. This company has such a wide variety of scents anywhere from food related to fragrant to simple fresh scents. Each container is different; they have a classic tin, and now have begun using different types of glass.

Paddywax is available at ACE Hardware downtown and Whole Foods Market. You can find Voluspa at EsScentuals in downtown Fort Collins.

When looking for the right candle always remember to think about the following things: Is your audience sensitive to smells? Do you like fragrant or fresh smelling candles?

And my all-time favorite, can I reuse the candle vessel after the candle is done. I cannot tell you how many amazing containers I have collected from past candles to hold my pens or spare change. Experiment to figure out what you like best, and try out different companies—like a perfume, you will eventually find your signature scent.

section get out

Adding vintage pieces into your home does not necessary mean you need to go hunt for them. Some of these pieces might be right under your fingertips.

Modern vintage décor Claire Whitworth

Wondering how you can include your Grandma’s favorite platter into your kitchen, or that amazing galvanized tray you had to have? Wonder no more. Try these tips and tricks to tie in vintage pieces from the largely growing thrift shops, estate sales, and those great family air looms with your 21st century décor.

For the Entertainer When looking for pieces to include your home start with something you really love or has a practical, functional purpose.

One of my favorite new trends is the bar cart. This is the perfect piece if you’re an entertainer because you can include your drink basics for everyone to access easily. Complete the look your grandpa’s favorite whiskey and wine decanter. Give it a modern flair by labelling contents of the decanters or glass. Use something as simple as a place card holder or a little chalkboard sign. Include cocktail napkins, straws or stirrers, cocktail recipe books, ice bucket or champagne chiller, and limes on your cart. You can even theme your cart; try using all blue bottles like wine, vodka, whiskey, simple syrup, gin, tequila, and match your straws and stirrers.

For the Coffee Lover Why not make a designated area in your kitchen to keep your coffee

organized for the morning hustle and bustle? This could be a whole cart, area on your counter, or a nook in your kitchen. To really give this area a vintage feel try using old signs, like metal, lightup signs with exposed light bulbs, or even a chalkboard sign with artsy writing, border, and designs. To enhance the vintage feel, I suggest using a Bialetti Espresso Maker. This is as old school as it gets to get espresso, and the upside, it tastes amazing! If you are not a fan of espresso, try using a French Press; there are so many style options, and they make the best coffee. Incorporate a great hand crank coffee grinder, which are also ideal for the camper type.

These items do take more time in the morning, but are well worth it for a great tasting caffeine intake. If you need an automatic coffee maker, I suggest a 10 or 12 cup silver machine to keep the vintage vibe strong. And of course, you cannot forget about the espresso cups and coffee mugs. Make sure to pick out beautiful mugs for your coffee bar since they will be exposed. Vintage mugs are usually very colorful and fun, so be creative. If you are one who loves trying new recipes, check out the book “I Love Coffee! Over 100 Easy and Delicious Coffee Drinks” by Susan Zimmer.

Modern-Vintage Adding vintage pieces into your home

does not necessary mean you need to go hunt for them. Some of these pieces might be right under your fingertips. The platter your grandma gave you that she had for 30 years, or the cookbook out of your mom’s collect, even the tea towel you saw on vacation last year with that amazing print. These accent pieces you can easily include into your home without investing into a full-on vintage look. You can showcase a platter with a plate wrack in your kitchen, use the galvanized tray on the coffee table, use those drinking glasses and dessert goblets that have been in the family for years, and pull out that vase as a center piece for your kitchen table you found at the market.

If you have a modern-style, using vintage pieces as accents to highlight different rooms in your home will create a unique style of your own. This is also perfect for someone who does not want to fully invest.

Look for vintage-inspired additions at the French Nest Market in Old Town from May through October, Vintage White’s Market in Loveland usually in the second week of January, Estate Sales (which you can usually look up online or even seen in some neighborhoods), Etsy (even though this is online you can actually just buy within the USA or even within your state or city), and the best spot is your families homes when they are trying to get rid of things.

Mind+Body/Winter 2015 41

get out

Start a book (read: wine) club this year Diana Walton

If you’re anything like me, you long for the nights when you and your college girlfriends bought wine by the liter, got into your yoga pants, ordered an insane amount of food, and dove into conversations that kept you up well past 2am.

Those nights are a perfect, distant memory: where you tackled answers to questions you never thought about, challenged each other to be better, stronger, and usually snuck in a few shallow comments about what celebrity did or wore what.

You know, the stuff girls do. Now that you are a little older and wiser and have done all the things you aspired to, it’s time to get back to some of that camaraderie. This year, we challenge you to create a new group of women to inspire you. Here are a few easy ways to start that journey, and a legitimate name and excuse for it.

Age matters

When getting your group together, it does matter how old everyone is. And it should be very different. The bigger the range, the more you are going to learn, from everyone. The best compliment I ever got was from some of the mid-50’s women in the book club I joined when I first moved out on my own. I hosted that month’s discussion in my tiny studio-style cottage and every single one of them walked in and toted how much it took them back to those ‘early’ independent days. They loved reminiscing about what it was like to be young and single and on your own and I learned all of my young-20’s anxiety wasn’t so unfounded. Having diversity in age and experience also lends for great conversation and conflicting opinions.

Location, location, location

Set a schedule ahead of time of where you are going to host each month’s get together. Change it up between houses and restaurants, but always plan out the next 2-3 months in advance. This gives everyone who hosts something to look forward to.

Restaurant nights are great when the holidays hit or you know everyone will be swamped with work 42 Mind+Body/Winter 2015

and other responsibilities.

Champagne punch

The perfect hostess

Ingredients

DO kick everyone who lives with you out!

Family is great, but you want to be able to be as inappropriate and honest as possible. Worrying about your kids sneaking down and hearing your conversation shouldn’t be part of it.

DO let your clutter flag fly. We all have life to live.

Give yourself some room and don’t be perfect.

Your group will appreciate it.

DO share in the responsibilities of food. Offer a themed drink (either seasonal or to tie into the book) and a few staples, let the rest of the group cover the other dishes.

Get the Discussion Going

As you lay out your plans for who hosts, include a question champion for each month. I mean, you do have to talk about the book for a few minutes, right? Develop your own or look to the following litlovers.com or readinggroupguides.com for some great conversation starters: Oh yeah, and pick out a book!

Asking every member to contribute two book suggestions at the beginning of the year is a great way to get started. That way you’ll have a base of go-to books to select from, depending on your mood. Make it a rule that whoever is present at each month’s meeting will vote for the book for the next month.

Ok, you’ve got the tools, so call up the mom in the carpool lane, that work friend you love to gossip with, and the neighbor who’s got the great garden. Find women who you don’t know that well and get to know them better. This year is about you taking time for you. Oh, and opening a bottle of wine or two.

2 lemons, sliced 1 quart blueberries 1.5 cups pomegranate juice 1.5 cups rum 2 bottles champagne Fresh mint ¾ cup simple syrup

Directions Night before: Slice lemons into rounds and freeze with blueberries in ring. Use minimal water so you don’t dilute your punch.

1 hour before serving: add pomegranate juice, rum, simple sugar, and mint leaves into bowl and mix well. Top with fruit ring. Pour over two bottles of champagne and stir slowly (carefully, it will fizz!). Serve in champagne glasses.

fort collins art scene get out

JENNIFER DAVEY

Claire Whitworth

Fort Collins residents are blessed to have such an amazing art scene from the beautifully painted electrical boxes to the exhilarating exhibits in Old Town.

One of the artists contributing to that scene is local painter Jennifer Davey Davey first received her degree in communications at Colorado State University.

She traveled abroad to teach English in Japan for a couple of years where she began to develop an interest in art. She really solidified her love of art when she moved from Japan to India for a year

becoming a full-time, artist and they both shared this passion together.

Before becoming a full-time artist, Davey’s studio was located in the Fort Collins Museum of Art. In this location, Davey was able to build great connections through First Friday visitors which help her to break out of her comfort zone and discuss her art. Davey has a private studio

Creativity shows up when you show up to work. before coming back to the states. She felt that being away really gave her time to think and she also had time to start drawing. When she came back to the states, she took a drawing class at Colorado State University and realized this was it, later majoring in sculpture.

Davey’s life experiences have led to her success as an artist. Like former jobs in the business world where she learned how to build successful relationships and the ethical way of doing business. It was important for her to have these other positions while she was building herself as an artist on the side. While no one was watching. Davey learned how to recognize and push through her fears and insecurities to really be successful. Davey’s father was the inspiration in her job change. A former architect, he began painting later in life. Her father is completely supportive of her switch to

and is focused on just making her art pieces and finding other venues to showcase her work; she has done shows in Denver and Fort Collins.

Davey describes her artistic style as “intimate, focused, meditative, and quiet.” She feels the process of painting is really navigating the painting and using anchors to help her move forward. She wants her pieces to become more universal. The more time you spend with her painting the more the painting reveals itself to you.

Davey shares her secrets of creativity with us, “Creativity shows up when you show up to work.” She finds it is important to really just start creating the pieces and not over think what you are creating. When you show up to work, you are more likely to just start creating. Her advice is to “Listen to yourself, be really true to who you are. Understand who you are and cultivate that.”

Mind+Body/Winter 2015 43

Banner Health

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EVERYTHING YOU NEED TO KNOW ABOUT

HPV Human Papillomavirus

According to the American Cancer Society, 12,000 women are diagnosed with cervical cancer every year in the US. With almost no outward symptoms, this disease used to be a silent killer. But with the widespread implementation of regular gynecological exams for women — particularly the pap smear test — cervical cancer is now often caught in its nascent stages and treated before the cancer progresses.

44 Mind+Body/Winter 2015

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This slow-growing cancer is very treatable, especially when

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starting with the development of these lesions, is well understood

caught early in its development. The extensive screening and

and generally slow. This slow disease progression allows health

subsequent monitoring means that there is a great understanding

care providers to observe how things are progressing and make

of the mechanisms involved, including a strong causational link

decisions based on these observations.

with the very common sexually transmitted disease, Human

Testing for HPV

Papillomavirus, or HPV. Mind+Body sat down with Dr. Jennifer Rubatt, gynecological oncologist and new member of the Banner Health team, and Dr. Antonio Barbera, OB/GYN and well-published expert with the family of Banner specialists. Mind+Body asked these two exceptional professionals to tap into their expertise and experience with HPV, cervical cancer, and the recent HPV vaccines.

Human Papillomavirus (HPV)

The pap smear is the most common test performed for women when they undergo routine gynecological exams. This test screens for many different kinds of diseases and disorders, but does not include an HPV test. Most individuals do not need to be tested for the disease itself, and it is not recommended that routine testing be done until the mid to late 20’s for women, according to Dr. Barbera. A regular pap smear, however, tests for any abnormal cells that may be the result of HPV causing

HPV has been shown to cause almost all cases of cervical

changes on the cervix such as precancerous lesions. Most

cancer. There are over 100 different types of HPV, though only

people, men and women alike, will clear the virus from their

about 40 of these strains affect the genitals, and not all of these

systems without any outside aid. This is especially true for women

have been demonstrated to cause cervical cancer. In fact, just 2

in their 20’s, who usually clear the disease within a year or so,

types of HPV can be linked to 70% of all cervical cancer cases

meaning that monitoring by a physician will be an adequate

in the US, says Dr. Rubatt. There are also only a few strains of

course of action for most cases. Dr. Barbera emphasizes the

HPV that cause warts, one of the main outward signs of an HPV

importance of letting the body clear the virus without interference

infection. Further, these two kinds of HPV appear to be clearly

whenever safely possible.

separate. In other words, the strains which cause warts do not cause cervical cancer, and vice versa.

HPV is a highly communicable disease, and is spread primarily

Dr. Barbera and Dr. Rubatt both emphasize the importance of regular pap smears for sexually active women. The monitoring of any situation with the potential to become more serious, such

through skin-to-skin genital contact. It is exceptionally prevalent

as abnormal cells which may become precancerous lesions,

throughout all sexually active adult communities, and it is

should be monitored regularly. The single most important factor

estimated that 75% of adult men and women have HPV, though

in the treatment of any of these conditions is the maintenance of

the vast majority of these individuals likely show no symptoms

physician oversight.

and are not aware that they are carriers of the disease. In men,

Cervical Dysplasia

there are no symptoms for any strains of HPV except those which cause warts, but there are strains which cause cancers other than cervical. Men can be affected by other cancers that act on the mucosal organs, such as anal and oral-pharyngal cancers.

Drs. Rubatt and Barbera agree HPV should be taken seriously in both sexes, both because of the “silent carrier” still being able to infect others, and because of the potential for the development of cancers.

While in most cases HPV is a minor virus, both harmless and symptomless, it is noteworthy because it has the potential to cause cervical or other cancers. Human Papillomavirus, in some cases, progresses to cervical dysplasia, which is essentially a precancerous lesion located on the cervix. The severity of these lesions varies, but most women who develop cervical cancer develop these lesions first. The progression of the disease,

The actions to combat the disease will follow a course of action based on the severity of the dysplasia observed, and the particular circumstances of the patient. Low grade dysplasia will most likely be left to run its course under close observation.

Dr. Rubatt assures that 70-75% of these cases regress and resolve themselves without any intervention, so often times no action is needed. Both of the Banner doctors we consulted also emphasized the wisdom of doing as little “treatment” as possible in every case, because of the potential for long term side effects and the likelihood of the body resolving any issues on its own.

In all cases, it is critical to remain under the care and observation of a physician, but it is particularly essential when the dysplasia is minor and not being actively treated. If the dysplasia does not resolve itself and instead becomes more serious,

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actions should be taken. The exact course of action is determined

widespread implementation of the pap smear, as well as the

by the individual. Many decisions will be based on whether the

examinations most women undergo as a part of their normal

patient is done with their planned child bearing. More aggressive

annual health checks, have allowed the medical community to

excision will be pursued if the patient is out of child bearing years,

gain a clear understanding of these diseases and how they

while the excision will be more conservative if the patient still

should be treated. Cervical cancer rates have been cut drastically

desires children.

with the implementation of pap smears for women, because these

Regardless, this high grade dysplasia will be excised from the

tests allow for early detection of the disease, as well as effective

cervix and the patient will be monitored for some time to verify

treatment methods based on prevalent study.

the success of the procedure. Dr. Barbera emphasizes the need

Possible Symptoms

for less aggressive treatment for younger women, especially those who have not yet borne children and still have plans to do so. While it is not the case every time, excising lesions from the cervix correlates with the likelihood of complications during pregnancy, particularly with the likelihood of premature birth.

Thus, in younger women, Dr. Barbera usually recommends simply waiting until the next yearly test can be administered before taking any action. Minimally invasive action is always best, according to the most recent research.

The regular implementation of the pap smear has been the true key to understanding both the link between HPV and cervical cancer, and the progression of cervical dysplasia (precancerous lesions) to cervical cancer, according to Dr. Rubatt. The 46 Mind+Body/Winter 2015

While in most cases there are no outward symptoms of HPV, or of the progression to cervical dysplasia, there are sometimes signs that should not be ignored. The red flags associated with cervical dysplasia can be subtle, but Dr. Rubatt picked out several signs that should not be ignored when they are present. There is no pain usually associated with any of the symptoms, but bleeding after intercourse, or intermittent bleeding between your usual cycles should be considered unusual and noteworthy. These may be symptoms of cervical dysplasia, another condition, or nothing at all. However, if these signs are present, Dr. Rubatt recommends going to see your doctor to get checked out regardless.

Dr. Rubatt also points out that in most cases there are no

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outward symptoms of anything being amiss even when there is, in fact, a problem. She emphasizes that the best way to ensure your health is to get regular checkups with your gynecologist, complete with a pap smear to check for any irregularities. This will protect against any number of potential issues. The one additional step to protect against HPV and the possible transition to cervical cancer is to take advantage of the HPV vaccine.

Vaccination Protection The vaccine for HPV, which has been available in the US since 2006, until very recently was available in 2 different forms which protect against several different strains of HPV. The FDA approved a third version of the vaccine in December 2014 that protects against 9 different strains of HPV, as opposed to the two previous vaccines which protected against four and two different strains, respectively. All of these vaccines protect against strains of HPV that cause cervical, oral-pharyngeal, anal, vaginal, penile, and vulvar cancers, and also provides protection against those strains that cause genital warts. The newest vaccine is the most broadly protective, extending to nine different strains, which account for 90% of cervical, vulvar, vaginal, and anal cancers.

The vaccine has been demonstrated through extensive clinical trials to provide good protection against some of the most harmful forms of HPV and the diseases it is a progenitor for.

Who is the vaccine for?

This vaccine has been approved for men and women ages 9-26 by the FDA, though it is still effective if administered at any age.

It is recommended for administration for children and preteens, with the most effective age of vaccination at 10-12 years. This is the ideal age for the vaccine because it is not only when the immune system is at its most active, thus creating the most robust response, but this is an age that it is generally assumed to precedes sexual activity. While sexual activity does not preclude the effectiveness of the vaccine, if the individual is exposed to HPV before the administration of the vaccine, the protection is significantly diminished.

So, why is there a “cutoff� age? While the vaccine is still effective after the age of 26, the likelihood of previous exposure is high by that age. If previous exposure has occurred, the vaccine will still have some effectiveness going forward, says Dr. Rubatt. And while exposure to some forms of HPV may have already occurred, there are only certain strains which have been demonstrated to cause various forms of cancer, and the vaccine will still protect against these strains if they have not already been contracted. Essentially, both Drs. Barbera and Rubatt emphasize any protection possible versus no protection at all.

Further, the vaccine is recommended for both sexes because both sexes are carriers, though there is a much lower risk for HPV to cause any disease in men. In order to eradicate HPV, the vaccine must be administered in both men and women to prevent reinfection in the general population. Dr. Rubatt recommends, therefore, that both boys and girls should be vaccinated in their late childhood or early preteen years.

The bottom line, say Drs. Barbera and Rubatt, is that this is a very effective vaccine. Very strong links between HPV and not only cervical cancer, but with multiple other cancers have been demonstrated as more and more research is performed. Any precaution against contracting the disease should be taken, including safe sex practices, vaccination at an early age for both males and females, and regular gynecological examinations for women beginning at the latest in their early 20’s. With additional emphasis on taking these measures, and continued research into HPV and its relation to certain cancers, the outlook for prevention against both of these diseases remains good.

Yetts Flutter Blouse $38, scarf and Jett earrings and necklace courtesy of Kansas City Kitty, kckitty.com

Pressing the win

Kathy Jack-Romero has weathered ups and downs during her tenure as both a mother and a news media executive.

Story by Andrew Kensley Photos by Erika Moore

But over the years she’s found her voice and the focus to be successful in all of the worlds she inhabits.

When was the last time you picked up the paper from your local newsstand, or looked at the classified ads? Maybe sometime in the last few months, but more likely closer to years, right?

Now, recall when you last grabbed your iPhone or tablet and scanned through a headline about police brutality, ISIS, or the Broncos offensive line. Half a dozen times since breakfast, probably.

Or maybe you’re into numbers. According to the Newspaper Association of America, in 2011, advertising revenues for newspapers were down 7.3 percent, and newsroom employment fell to 30 percent below its peak in 2000. A recent article in The Atlantic magazine reported that 2012 saw newspapers lose $16 in print ads for every $1 earned in digital ads, which means that for the newspaper industry’s financial health, the exit door is swinging faster than the entrance.

Kathy Jack-Romero, president and publisher of the Coloradoan Media Group, will be the first person to tell you that there is no going back to the quaintness of the good old days. And if you were an entrepreneur starting a business today, a newspaper probably would not be your first choice.

In other words, you do not want Kathy JackRomero’s job.

It’s a good thing she does.

Jack-Romero has been with Gannett, the Coloradoan’s parent company, for 27 years. Along the way, she climbed from a part time job at the Reno Gazette-Journal (while working on her marketing and business degree at University of Nevada-Reno) to the top of the food chain in a notoriously male-dominated enterprise. Not that it would have stopped her.

“Gannett has done a really good job at providing opportunities for women to find that work-

life balance,” says Jack-Romero proudly. “There are women in key leadership roles in Gannett in all of our locations across the company.”

The 44-year-old mother of four and grandmother of one is not the kind of woman who lets the world influence her choices, so being the head honcho suits her. She expects her hardearned seniority to be recognized, but understands that being in charge is about more than telling people what to do.

“I may be the boss and I know that,” she says, confident without sounding arrogant. “But ultimately it comes down to collaboration. I like to surround myself with smart people who share their opinions, and people that are different from me so that we can have good dialogue.”

Her door remains open. She knows all her employees’ names, and those of their spouses. “I valued that as an employee,” she says. “So I feel like I need to do the same thing here.”

Don’t, however, mistake her people skills for softness. Her eloquence is elegant, and she is nothing if not concise. And oh boy, is she competitive, judging by her frequent use of the word “win” when describing her job, as if the newspaper business were a zero-sum game. And in her eyes, it may be. But one senses that the high-powered exec and de facto master of the northern Colorado journalism scene is driven by more than just having a fat paycheck and a corner office. Somewhere inside her lives an edge sharpened by her gradual ascent up the corporate ladder. One suspects that it may come from the pressure to mix career and family and the inevitable collisions that ensue.

Jack-Romero tells of an instance when her youngest daughter, now a high school senior, who has type I diabetes, developed diabulimia, a non-specified eating disorder at the age of 16.

Kathy and her husband Mike were forced to make tough choices. Unequipped to deal with the problem at home, they sought help. At the time, Fort Collins didn’t offer an inpatient center—the best treatment option—that would allow them to stay close by while their daughter received the help she needed. Sending her to a treatment facility in a different city was the wise choice.

“It was a long, terrible process,” she says. JackRomero had just been promoted to publisher, leaving evenings and weekends as the only possible times to visit. Even phone calls were limited to specific hours. Had her own insecurities been reflected onto her daughter? “I had tremendous guilt that my daughter was in an inpatient treatment facility in Denver and I was here working.

I thought, ‘What could I have done differently?

Was it me that caused this?’ You stress yourself out that you’ve made a mistake. I was petrified.”

Fear can be a powerful driver. Some people run, some cry. Kathy Jack-Romero dons armor.

Like many powerful women in the workplace, she’s dealt with doubt and uncertainty in her abilities. But the source might surprise you.

“Here’s what I’ll tell you: it’s not external coming at me. I really do believe women leaders balance more balls, and we want to do it all right,” she says, and admits that she still checks herself when speaking to groups of business leaders that happen to be composed primarily of men. “I do have this moment of,”—she gasps emphatically—“and I have to gain my composure and be confident.”

And in those meetings where she felt like the token woman, what did she do when she felt like her voice wasn’t being heard?

“Talk louder!” she exclaims. “For a long time I had this insecurity and I would sit back. But if I’m passionate about something I feel like I

Mind+Body/Winter 2015 49

have to be strong, and that may mean repeating it six times if it’s not being discussed. It took me a while to get there. I used to shrug and say nobody was listening.”

She wrestled quite a bit with the familycareer dichotomy early in her professional life, coming home after work and seeing Mike and all the neighborhood moms and their kids playing outside. She was embarrassed, however unreasonably, that her choice to be mother and provider would require her to balance numerous demands at once, often calling for working late at home after the kids were asleep. In an emotional consequence familiar to working moms, it didn’t feel good. “It was hard to watch. I felt like I was doing something wrong because I had a career,” she says.

Now, with only one of four children left in the nest, things are different. The three grown children are driven, successful professionals with families of their own, having followed in their mother’s footsteps. Clearly, Jack-Romero has done something right.

“When I’m at home, I’m giving 110 percent to my family, and when I’m at work I’m giving 110 percent to my team. I throw myself into separating those two worlds so I can give that undivided attention,” she says.

Good thing, too, because the world she occupies between breakfast and dinner has become complex. When Jack-Romero began her career in the newspaper business 26 years ago, people often had to wait a day (gasp!) to find out news, and twitter was nothing more than the sound birds made.

Soon after she and Mike moved to Montana, where she was promoted to circulation director at the Great Falls Tribune, the couple yielded to the itch to move to a bigger city. The young family rolled into Fort Collins, and Jack-Romero took over the same role at the Coloradoan, with Mike eventually becoming the publisher of the Estes Park Trail Gazette, a position he currently holds.

Despite receiving multiple offers to go elsewhere, she took a big step: setting up roots.

“I was so fortunate that I got the opportunity to move up in my career and stay in a place that I love and that my family loves,” she says. “It was really a blessing. We’ve been here nine years and we absolutely love it.”

Even as recently as 2005, Jack-Romero’s first year with the Coloradoan, newspapers made most of their money from selling ad space and subscriptions. But we live in a time when anyone with a Wi-Fi or phone signal can read essentially any publication in the world at any time, without getting inky fingertips or shelling out a penny. Recent data suggests that fewer people are buying printed newspapers than ever before, which translates to fewer eyes on budget-boosting advertisements. News is now disseminated within minutes of actually happening, ready to be dissected and debated by the masses in a world dominated by digital platforms, mobile devices and social media. When these winds of change blew in, instead of seeking cover, Kathy Jack-Romero strapped on her wingsuit and soared on the thermals.

“When you’re in a business like we are in a time of transition like we are, it is so important that you really are a leader who rolls up your 50 Mind+Body/Winter 2015

“For a long time I had this insecurity and I would sit back. But if I’m passionate about something I feel like I have to be strong, and that may mean repeating it six times if it’s not being discussed.

Mind+Body/Winter 2015 51

Yetts teal dress $46, Jett earrings and necklace courtesy of Kansas City Kitty, kckitty.com.

52 Mind+Body/Winter 2015

sleeves and is active and involved with your team,” she says. “We’re asking everybody to change, to work harder, to try new things, and I have to be willing to do the same thing.”

Jack-Romero mentions the “time of transition” casually, as if swatting a pesky fly. But when the subject of the viability of her entire industry is pushed, she pounces.

“People have so many choices for information.

Expecting people to have a flat interaction with a story in our print product or on the web is one piece of our business, but a small piece of our business. It’s most important that we connect in the community,” she says.

Newspaper reporters have been venturing into the community for years, covering everything from the police blotter to prep football to backdoor dealings in city hall. What makes JackRomero’s approach any different?

“The new role of media is being involved and connecting with the folks in the community, and my employees care passionately about making our

to ensure that our team has the proper skill sets to move us forward in this competitive space.”

Back to the foundation: people.

“Working with people and building teams— winning teams—is really where I’m most comfortable,” she says. “That’s the number one priority for me and my leadership team. Because once you have that magic happening, you’re winning on all fronts.”

Being in charge of a family consisting of 85 different personalities and opinions undoubtedly leads to conflicts. Jack-Romero accepts that her job isn’t always peaceful, but she also doesn’t want a team of yes-men. Disagreements, she says, lead to success.

“I want my department heads to challenge my assumptions, and teach me something new everyday. I don’t know all the answers. If we want to truly say we are innovative and transforming, as leaders we have to be open to different ideas,” Jack-Romero says.

Or course, she didn’t always know this.

and how deep into the story they are going.”

Metrics?

“I can tell you at any given time how many people are reading one particular story, any story, how deep they’re going in the story, how many minutes or seconds they’re spending in the story,” she explains. “We’re spending a lot of time here in Fort Collins measuring if there’s a way to pull people deeper into that story.”

This is definitely not your grandfather’s newspaper.

Jack-Romero has become comfortable with the balancing act of career and family, but understands how hard it can be. “We put such pressure on ourselves. Women leaders need to support one another,” she says.

She says she hasn’t had to deal with resentment from other females over her rise to the top, at least nothing overt. That said, she acknowledges the competition within her gender, and thinks it’s a good thing—to a point.

“When I’m at home, I’m giving 110 percent to my family, and when I’m at work I’m giving 110 percent to my team.

I throw myself into separating those two worlds so I can give that undivided attention.” community a better place,” she says. “We rely on advertisers and readers to show their support of what we bring to the community by investing in our team and our products. I want our reporters not to be a byline on the web or in the newspaper.

I want you to know Pat Ferrier when she walks past you in the grocery store.” Then, a footnote: “It’s also something we have to do to survive.”

Jack-Romero’s LinkedIn profile is littered with endorsements of her skill at things like “disruptive innovation” and “change management,” terms that may not engender comfort in rankand-file employees. Yet her team is, she says, her family. And like she has done with her children, she is investing in the future.

“The natural tendency when we hear about change is to freeze and be afraid, and of course I feel that too, but I get excited! I get that great adrenaline rush, like, What could we be doing?

And I love thinking about what’s next for us,” Jack-Romero says.

Grandiose plans aside, she doesn’t stray far from the realities of the business world. “We are not a not-for-profit company,” she reminds us.

And making decisions to benefit stockholders, whether that involves cutting jobs, projects or budgets, can have a negative impact.

“It’s hard to say goodbye to someone, and those are always painful decisions,” she says. “But my job is to move our team ahead and to keep us focused on our future and our vision. The demand for more digital content and advertising require me

“I take more time now. I sit back. I don’t feel like I’m pressured to make an immediate decision,” she says.

For the boss, decisions abound. Newspapers are resorting to things like helping local businesses market their products on digital platforms, and producing local events that relate to its core coverage areas. The Coloradoan has followed the lead of established companies like the New York Times and Wall Street Journal and moved to subscription models for their websites, requiring users to pay for online content that was formerly free.

In a September 2014 editorial in the Coloradoan, Lauren Gustus, the newspaper’s executive editor, elucidated the public on the Coloradoan’s plans for the future, and they involved more addition than subtraction. “We will expand our reporting and digital teams to give you more of the quality journalism that you care about,” Gustus wrote. “Local storytelling, watchdog journalism and information you need and want remain our top priorities.”

Jack-Romero seems to have her company humming more smoothly than in other spots, and she’s proud of that.

“I’ve been in this business for 27 years, I can honestly tell you that the last four years have been the most exciting time for me,” Jack-Romero said. “We’re doing some things in Fort Collins that none of the other Gannett markets are doing.

We have our staffers so focused on metrics, things like measuring what people are reading,

“We need to be encouraging, whether you choose to stay at home, you choose to work part time, or are knee deep in a career,” she says.

“Surround yourself with strong role models and mentors and lean on others in positions of power that you respect. Women who are moving up in their careers need to know they have a voice, they need to be confident in speaking their mind.

Put yourself out there.”

Jack-Romero has followed her own advice, but still knows that being the boss means accepting feedback. She is sensitive to criticism, but fully recognizes its importance.

“I want to provide the best home life for my family, and I also want to be a fantastic leader of an organization, so I obsess about it. I reflect deeply on it, maybe sometimes too much,” she says.

Jack-Romero wonders if she can continue to “create a vision” for her team, to motivate them to continue working hard in small-market Fort Collins, with little local competition. “Our team has been so open to change,” she raves. “We want to win. How do I keep people excited about winning, and how do people not become complacent about it?”

Given recent market forces, Jack-Romero is probably right to be vigilant. If she fails, someone else will surely swoop in and take over. Thankfully for her employees, she feels personally responsible for Gannett’s presence in northern Colorado, and treats every day as such. She’s not afraid of failure. But more importantly, she’s not afraid of success.

Mind+Body/Winter 2015 53

BOSSY. ASSERTIVE? DIFFICULT. DECISIVE? CONTROLLING. BOSSY. ASSERTIVE? DIFFICULT. DECISIVE? CONTROLLING. BOSSY. ASSERTIVE? DIFFICULT. DECISIVE? CONTROLLING. BOSSY. ASSERTIVE? DIFFICULT. DECISIVE? CONTROLLING. BOSSY. ASSERTIVE? DIFFICULT. DECISIVE? CONTROLLING. BOSSY. ASSERTIVE? DIFFICULT. DECISIVE? CONTROLLING. BOSSY. ASSERTIVE? DIFFICULT. DECISIVE? CONTROLLING. BOSSY. ASSERTIVE? DIFFICULT. DECISIVE? CONTROLLING. BOSSY. ASSERTIVE? DIFFICULT. DECISIVE? CONTROLLING. BOSSY. ASSERTIVE? DIFFICULT. DECISIVE? CONTROLLING. BOSSY. ASSERTIVE? DIFFICULT. DECISIVE? CONTROLLING. BOSSY. ASSERTIVE? DIFFICULT. DECISIVE? CONTROLLING. BOSSY. ASSERTIVE? DIFFICULT. DECISIVE? CONTROLLING. BOSSY. ASSERTIVE? DIFFICULT. DECISIVE? CONTROLLING. BOSSY. ASSERTIVE? DIFFICULT. DECISIVE? CONTROLLING. BOSSY. ASSERTIVE? DIFFICULT. DECISIVE? CONTROLLING. BOSSY. ASSERTIVE? DIFFICULT. DECISIVE? CONTROLLING. BOSSY. ASSERTIVE? DIFFICULT. DECISIVE? CONTROLLING. BOSSY. ASSERTIVE? DIFFICULT. DECISIVE? CONTROLLING. BOSSY. ASSERTIVE? DIFFICULT. DECISIVE? CONTROLLING. BOSSY. ASSERTIVE? DIFFICULT. DECISIVE? CONTROLLING. BOSSY. ASSERTIVE? DIFFICULT. DECISIVE? CONTROLLING. BOSSY. ASSERTIVE? DIFFICULT. DECISIVE? CONTROLLING. BOSSY. ASSERTIVE? DIFFICULT. DECISIVE? CONTROLLING. BOSSY. ASSERTIVE? DIFFICULT. DECISIVE? CONTROLLING. BOSSY. ASSERTIVE? DIFFICULT. DECISIVE? CONTROLLING. BOSSY. ASSERTIVE? DIFFICULT. DECISIVE? CONTROLLING. BOSSY. ASSERTIVE? DIFFICULT. DECISIVE? CONTROLLING. BOSSY. ASSERTIVE? DIFFICULT. DECISIVE? CONTROLLING. BOSSY. ASSERTIVE? DIFFICULT. DECISIVE? CONTROLLING. BOSSY. ASSERTIVE? DIFFICULT. DECISIVE? CONTROLLING. BOSSY. ASSERTIVE? DIFFICULT. DECISIVE? CONTROLLING. BOSSY. ASSERTIVE? DIFFICULT. DECISIVE? CONTROLLING. BOSSY. ASSERTIVE? DIFFICULT. DECISIVE? CONTROLLING. Cultivating the next CONTROLLING. generation BOSSY. ASSERTIVE? DIFFICULT. DECISIVE? BOSSY. ASSERTIVE? DIFFICULT. DECISIVE? CONTROLLING. of women leaders.

BOSSY. ASSERTIVE? DIFFICULT. DECISIVE? CONTROLLING.

by Rachel Metzgar BOSSY. ASSERTIVE? DIFFICULT. Story DECISIVE? CONTROLLING. BOSSY. ASSERTIVE? DIFFICULT. DECISIVE? CONTROLLING. BOSSY. ASSERTIVE? DIFFICULT. DECISIVE? CONTROLLING. BOSSY. ASSERTIVE? DIFFICULT. DECISIVE? CONTROLLING. 54 Mind+Body/Winter 2015 BOSSY. ASSERTIVE? DIFFICULT. DECISIVE? CONTROLLING.

AUTHORITATIVE? AUTHORITATIVE? AUTHORITATIVE? AUTHORITATIVE? AUTHORITATIVE? AUTHORITATIVE? AUTHORITATIVE? AUTHORITATIVE? AUTHORITATIVE? AUTHORITATIVE? AUTHORITATIVE? AUTHORITATIVE? AUTHORITATIVE? AUTHORITATIVE? AUTHORITATIVE? AUTHORITATIVE? AUTHORITATIVE? AUTHORITATIVE? AUTHORITATIVE? AUTHORITATIVE? AUTHORITATIVE? AUTHORITATIVE? AUTHORITATIVE? AUTHORITATIVE? AUTHORITATIVE? AUTHORITATIVE? AUTHORITATIVE? AUTHORITATIVE? AUTHORITATIVE? AUTHORITATIVE? AUTHORITATIVE? AUTHORITATIVE? AUTHORITATIVE? AUTHORITATIVE? AUTHORITATIVE? AUTHORITATIVE? AUTHORITATIVE? AUTHORITATIVE? AUTHORITATIVE? AUTHORITATIVE? AUTHORITATIVE? AUTHORITATIVE?

LIKE A BOSS

As I sat on the couch one morning, I found my a.m. musings over coffee abruptly interrupted by the stern voice of my two and a half year old niece. There she stood on the coffee table waving her tiny pointed finger toward my face, demanding that I put down my cup because for some undefined reason, what I was doing was not nice and I ought to be doing something else entirely, namely getting her cereal for breakfast. My response to her, of course, was that it was actually not nice for her to be bossing me around and that she may do better to sweetly ask me for help in making breakfast.

Later in the week, I encountered the “ban bossy” campaign circulating around my online news sources and it made me consider this earlier interaction with a very bossy-seeming toddler. Launched by Facebook COO Sheryl Sandberg, the premise of the “ban bossy” campaign is catchy and simple, which may actually be its major flaw—girls who assert themselves are often labeled as “bossy,” while boys are praised as “leaders.”

The movement aims to examine this double standard and challenges us to eliminate the word or label of “bossy” from our vocabulary, especially when it comes to describing women and young girls.

I certainly agree that a double standard sometimes exists in the way we view women versus men in leadership roles. But I’m not convinced that eliminating one word or label is the solution. For instance, what other terminology was I to use to describe my power-hungry niece’s actions? There is no way around it—she was being downright bossy and I wouldn’t have used the word “leadership” to describe her actions if she were a boy. The word “bossy” carries with it a negative connotation to describe one who is overly demeaning and/or demanding in the way they assert power over others. And I would argue that it can be the most accurate term to describe many of the people you and I know, some men and some women.

Eliminating this word will not change what these people are. It won’t change some of the outrageous ways that some people lead.

However, I’m not here to try to discredit the successful women leading the “ban bossy” movement.

Rather, let’s look deeper at the heart of the matter. We know that men hold the majority of leadership roles in our country, and in the world – in politics, business and elsewhere. Our acute awareness of this disparity has spurred a movement to change the face of the future leadership in America, which is where “ban bossy” comes in. The campaign speaks to a need for change and suggests a mode of change that starts with adjusting our mindset when it comes to girls, beginning at a very young age. It won’t happen by simply eliminating one word from our terminology. Rather, we must instill in young women the desire, ability and qualities that build up great leaders.

bossy are not one in the same. Girls learn very early on that they are less likely to be in leadership positions so those of us who want to lead might sometimes compensate for this by becoming very aggressive in our attempts to dominate or control others, as if we are trying to force ourselves into a space that we don’t feel we are entitled to. In these cases, we might see girls truly acting bossy, like my raving tyrant of a niece. So rather than removing the term, we need to remove the behavior, and replace it with positive leadership traits like collaboration, achievement, the ability to mediate, mentor and guide others. We also need to recognize that the girls who exhibit this behavior aren’t our only potential leaders. There are also those who are focused and bright waiting in the background for their opportunity. Girls of every personality type need to be put into leadership roles early on in school, sports, clubs, etc in order to 1.) SEE that they belong in these roles and 2.) LEARN what it takes to be successful in these roles.

Think for a moment of your career history. You’ve likely worked under bosses you loved and some you couldn’t stand. What was different between the two?

What traits and qualities make someone a “good” boss and were those qualities different in your female and male bosses? In my experience, my best and worst bosses have all actually been women. For me, what defines a great boss are leadership qualities that make me feel supported, empowered and challenged. These are the qualities and skills we need to exemplify, model and teach to our young people, both girls and boys.

And it doesn’t stop there. As educators, parents, mentors, we need to show restraint with each child we encounter, male or female. Let’s step back, observe and listen to what the child’s skills and desires are.

Despite our ever increasing awareness and attempts toward equality, we still tend to push others, even our children, into the roles we feel they should fulfill based on gender, personality, appearance, etc. Because of our position within the lives of our kids, we have the power to drive them toward whatever we have decided they can/should do. But what if instead, we took time to help them identify and build on their strengths?

Teaching leadership

A story of leadership in our community

Sandberg suggests that many women were labeled as “bossy” as young girls and that this label could discourage girls from being assertive and taking up leadership roles. I argue that being assertive and being

I spent some time with the Financial Director of a local non-profit to discuss her path through various leadership roles and what she feels contributed to her success.

Growing up as the daughter of a college professor

Want to learn more?

Visit banbossy.com to learn more about the movement to encourage girls to lead.

Mind+Body/Winter 2015 55

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DIFFICULT? DIFFICULT? DIFFICULT? DIFFICULT? DIFFICULT? DIFFICULT? DIFFICULT? DIFFICULT? DIFFICULT? DIFFICULT? DIFFICULT? DIFFICULT? DIFFICULT? DIFFICULT? DIFFICULT? DIFFICULT? DIFFICULT? DIFFICULT? DIFFICULT? DIFFICULT? DIFFICULT? DIFFICULT? DIFFICULT? DIFFICULT? DIFFICULT? DIFFICULT? DIFFICULT? DIFFICULT? DIFFICULT? DIFFICULT? DIFFICULT? DIFFICULT? DIFFICULT? DIFFICULT? DIFFICULT? DIFFICULT? DIFFICULT? DIFFICULT? DIFFICULT? DIFFICULT?

DECISIVE. DECISIVE. DECISIVE. DECISIVE. DECISIVE. DECISIVE. DECISIVE. DECISIVE. DECISIVE. DECISIVE. DECISIVE. DECISIVE. DECISIVE. DECISIVE. DECISIVE. DECISIVE. DECISIVE. DECISIVE. DECISIVE. DECISIVE. DECISIVE. DECISIVE. DECISIVE. DECISIVE. DECISIVE. DECISIVE. DECISIVE. DECISIVE. DECISIVE. DECISIVE. DECISIVE. DECISIVE. DECISIVE. DECISIVE. DECISIVE. DECISIVE. DECISIVE. DECISIVE. DECISIVE. DECISIVE.

CONTROLLING? CONTROLLING? CONTROLLING? CONTROLLING? CONTROLLING? CONTROLLING? CONTROLLING? CONTROLLING? CONTROLLING? CONTROLLING? CONTROLLING? CONTROLLING? CONTROLLING? CONTROLLING? CONTROLLING? CONTROLLING? CONTROLLING? CONTROLLING? CONTROLLING? CONTROLLING? CONTROLLING? CONTROLLING? CONTROLLING? CONTROLLING? CONTROLLING? CONTROLLING? CONTROLLING? CONTROLLING? CONTROLLING? CONTROLLING? CONTROLLING? CONTROLLING? CONTROLLING? CONTROLLING? CONTROLLING? CONTROLLING? CONTROLLING? CONTROLLING? CONTROLLING? CONTROLLING?

AUTHORITATIVE. AUTHORITATIVE. AUTHORITATIVE. AUTHORITATIVE. AUTHORITATIVE. AUTHORITATIVE. AUTHORITATIVE. AUTHORITATIVE. AUTHORITATIVE. AUTHORITATIVE. AUTHORITATIVE. AUTHORITATIVE. AUTHORITATIVE. AUTHORITATIVE. AUTHORITATIVE. AUTHORITATIVE. AUTHORITATIVE. AUTHORITATIVE. AUTHORITATIVE. AUTHORITATIVE. AUTHORITATIVE. AUTHORITATIVE. AUTHORITATIVE. AUTHORITATIVE. AUTHORITATIVE. AUTHORITATIVE. AUTHORITATIVE. AUTHORITATIVE. AUTHORITATIVE. AUTHORITATIVE. AUTHORITATIVE. AUTHORITATIVE. AUTHORITATIVE. AUTHORITATIVE. AUTHORITATIVE. AUTHORITATIVE. AUTHORITATIVE. AUTHORITATIVE. AUTHORITATIVE. AUTHORITATIVE.

56 Mind+Body/Winter 2015 BOSSY? ASSERTIVE. DIFFICULT? DECISIVE. CONTROLLING? AUTHORITATIVE.

and coming from a line of teachers, she had educational opportunities and everyone assumed that she would go to college. However, it was her parents’ first priority to get her brother through his degree since he was the male. Her experience in high school brought much greater obstacles than being labeled as bossy. “I actually wanted to be a doctor, but then that wasn’t something that girls were supported to do. In school, we all took a test to see what careers we would be good at. Everyone took it, girls and boys, and our tests were all identical. But even though the tests were exactly the same, the boys’ results came back with ‘doctor’ or ‘accountant’ and the girls’ came back with ‘nurse’ or ‘secretary’…we were put into these categories but I didn’t feel I fit the mold very well.”

She started working in high school and says, “that’s the first time I saw that I had skills that were relevant and useful in the

She earned her degree many years into her working life after holding many highup positions throughout her career and only recently earned her master’s. Through all of her experiences in leadership, she’s gained some powerful insight into what it takes to succeed. “Honestly, I was never called bossy.

I was called mousy, meek, an egghead, all of which were also hurtful things to hear. And like everyone, I went through a period of wanting to be popular instead of being smart.

The reality is, it isn’t about being told you are bossy or not bossy. There are more opportunities now because women started stepping up and doing things. The economic demands in our country called for more workers and women had to fuel it. Since then many of us have achieved and excelled – and beyond that we have enjoyed it. The greatest step we can take to keep that momentum going is to start looking at

in becoming leaders and seeing themselves as leaders. I distinctly remember one of the turning points in my life that helped me see myself differently. When I went back to work after my divorce, I worked for a temp agency.

I envisioned being a receptionist for the rest of my life. I thought that was all I was qualified to do. I was driving with the sales manager and I made a comment that if Todd, one of our coworkers, could become the manager and I could be his assistant, that together, we could really organize the place and improve things.

She literally pulled to the side of the road and stopped the car. She looked at me and asked why I wouldn’t be the manager and Todd be my assistant. It made me stop and think to have this other successful woman recognize my abilities. She was holding a mirror up to me and showing me all that I was capable of. It hadn’t even occurred to me that I could be in a

“While it won’t solve the problem entirely, the first step in changing our perception is to change our language. We have to empower young women through positive language and actions so that they take seriously their role in leading our future.” real world and I enjoyed using those problem solving and decision-making skills.” She also had a role model who showed her how to lead with compassion. “I worked at a staterun hospital. They had none of the latest and greatest equipment but it didn’t matter. My boss’s leadership was about giving quality care regardless of the lack of resources. She didn’t care if we had the money, people would be taken care of. Watching her care about the people for whom she had responsibility – staff and patients – was a major influence on me.”

Without finishing college, she then made her way into the business world. As a single mother going back to school and working to support herself and her child she said she didn’t feel like she had any other choice. “I started doing jobs I did not have the credentials to do long before I had a degree. It just came down to the fact that I had a particular skill set that made me good at business… it wasn’t just that though. I was also willing to step up and take things on when other people said they couldn’t. I knew I could do things, I had the skills and I liked the challenge.

To be a leader at anything, you have to put your head down and push on, even when you don’t feel like it, even when it feels like Mount Everest.

You have to think about how to tackle Mount Everest—take it one section at a time, and just keep pushing on.”

opportunities. We must give young people the opportunity to find the skills they are good at, to expand those skills, and to learn and grow in order to excel and move us forward.”

Band together The final step we can take to encourage young women to thrive and succeed is for those of us who are in leadership roles to support each other and those who are coming next. Emma Watson, UN Women Goodwill Ambassador, gave a speech this year that highlighted gender stereotypes that limit both men and women. She also challenged men to make gender equality their battle too. First though, we must learn to support each other. I recently wrote a piece that looked at how competitive women are with each other. As much as we say we value female companionship, we are fiercely competitive.

Sometimes, when a woman reaches the top, she’s left without that companionship and she leaves everyone else behind. How much more powerful could she be if she brought others with her, if she mentored those who were only beginning their careers, if she passed on the wisdom that led her to success?

Debbie Klein, Human Resources Manager at the large nonprofit Foothills Gateway shared her journey into leadership with me. “It’s important for women to support each other

leadership position before that moment.”

Debbie’s story shows the influence we have over each other’s lives. Company employees trust and respect her and she is in turn extremely conscious of her responsibility to lead others by providing support and mentorship. Even still, she says, she has seen the affects of her gender throughout her working life. She has seen how labels such as “bossy” or “overly assertive” affected herself and her daughters when they were young. “While it won’t solve the problem entirely, the first step in changing our perception is to change our language. We have to empower young women through positive language and actions so that they take seriously their role in leading our future.”

Join the movement The “ban bossy” campaign may be somewhat misguided in simply trying to remove one word from our vocabulary. In a way, I feel that it ascribes way too much power to a simple word.

However, the word may be necessary to bring awareness to the campaign’s bigger aim to ignite our girls’ ability to lead the future. The powerful women behind the movement are examples of the success that girls are capable of and what they have to say is important, even though it is only one piece of the bigger picture. It is up to us to fill in the gaps and keep the conversation going.

finding finding balanc balance I

Story by Diana Walton

spent fifteen years of my life, in a leotard, in front of a mirror. I was never the smallest girl in ballet class, but I worked hard enough and had enough talent to be good. I went to college on scholarship and danced pre-professionally.

Then, I wanted to eat my cake. I wanted to stay out late with my girlfriends, so I did. By my senior year, my rival (totally black swan here) began taking my roles and I became her understudy. The reason? The company director explained it like this: he loved the New York City Ballet’s body type, and she had that; I had gained weight. Simple. Talent and ability aside, she had been using other methods to lose weight and had a hard time concentrating or remembering her steps. I had finally been told my body wasn’t good enough. I finished out my career concentrating on modern and enjoying the art that dance brought to my life.

58 Mind+Body/Winter 2015

g ce

My own experience with my body image was not dissimilar than any of you. We can all relate about having moments of self-doubt and not knowing exactly how to navigate it. At some point, you have to tell your mind to shut up and eat the brownie.

After leaving ballet, my metabolism took a turn and I sought running as a new activity for weight loss and overall fitness; I even completed my first marathon. I replaced one rigorous exercise with another and maintained a weight and figure I was comfortable with. Eventually, it all fell away and I spent a year saying, “Eat the brownie,” “Another glass of wine,” and “I can work out later.”

I have now lived on two sides of the extreme: complete fitness obsession and reckless body abandonment.

If you are concerned about what’s happened to my cholesterol, so am I, and so is my doctor.

Having hit a wall, the question was raised as to what constitutes as healthy. Is it physical, mental, or a combination of both?

Northern Colorado is a hotbed of health— where else can you end the day with a trail run up towers road and a beer to follow? We love our activities, and we love our beer. Our local culture seems to have the right balance of exercise and gluttony, so why do we have such a hard time wrapping our brains around treating ourselves this way?

Exercise Getting in a good sweat feels incredible. You feel empowered, focused, and ready to take on anything. But you can do too much. Muscles develop and grow by creating tiny tears and giving them time to heal. If you are the type who is so completely obsessed with your workout, you feel like you can’t survive a day without one, I urge you to do so. You need to rest, and the gym, trail, or studio will still be there. Give yourself a little time to heal and your body will thank you. One of my favorite yoga intentions I’ve heard recently was, “Yoga doesn’t care.” The instructor meant that yoga doesn’t care where you are or what you look like, yoga doesn’t judge you, so stop doing it to yourself.

Yoga just wants you to participate.

Target heart rate: To ensure you are exercising in your target heart rate zone, take your pulse for 10 seconds and multiply by 6. When exercising, make sure this number stays in the target heart rate zone for your age group.

Age

Target HR Zone 50-85%

Average Maximum Heart Rate 100%

20

100-170 BPM

200 BPM

30

95-162 BPM

190 BPM

35

93-157 BPM

185 BPM

40

90-153 BPM

180 BPM

Go Shopping

45

88-149 BPM

175 BPM

I can’t tell you how many times we have had the discussion, this week, in our office: “I don’t want to go buy something for the party because I know I’ll lose weight” You know you’re guilty of this too. Well, forget it! Go shopping! Buy something that looks phenomenal on you, and don’t give a damn about the size. Your confidence level will be transformed when you slip into that perfectly put together outfit and you’ll forget that it’s a different size than what you used to wear.

50

85-145 BPM

170 BPM

55

83-140 BPM

165 BPM

60

80-136 BPM

160 BPM

65

78-132 BPM

155 BPM

70

75-128 BPM

150 BPM

BPM=Beats per minute. Visit the American Heart Association (heart.org) for more information

I have now lived on two sides of the extreme: complete fitness obsession and reckless body abandonment.

Diet Well, diet is a huge thing. And there are a lot of options when it comes to eating right, so how do you navigate that? The Wall Street Journal recently outlined the latest eating disorder and equated it to the same behaviors of OCD. The article, “When Healthy Eating Calls for Treatment,” by Sumathi Reddy highlights what happens when we completely obsess over eating clean. When your diet begins to get in the way of your friendships, behavior, lifestyle, and ability to connect with others you need to take a step back.

Ask yourself what the real benefit of it is. Are you eating this way because you have been diagnosed with a recognized illness? Are you basing your changes off of founded research or what people around you do?

Take a hard look at whether or not changes have happened in your life, and whether or not those were affected by your inability to participate because of restrictions you have voluntarily made on your life.

60 Mind+Body/Winter 2015

Be You, Right Now Ok, ok, ok. This is the year for you, right?

Well, how about taking a step back and saying this is the day for me? You have lots of time to change the things you don’t like, but find some time today, to love who you are. If that means going to the gym, skipping, or making a different eating choice, so be it. We all know that there are times when we need something mentally and not physically. Don’t forget that part, too.

Give Yourself a Realistic Assessment If you are feeling down about something or you are unsure of what to determine about where you’re at, get honest with yourself. We have so much information available to us, including our medical records and results of tests. Does your doctor have any concerns? Do you have any elevated levels that need to be addressed? If so, do it. If not, keep doing what you are. Next, consider your level of exercise.

We teach children (through the Head Start

partnership initiative, I Am Moving, I Am Learning) that they need to get their heart rate up in 2-3 minute bursts all day long, to total 60 minutes. Can you make this small change? If your job really limits you, make an effort to get 30 minutes of concentrated, elevated exercise in, but be sure to follow the recommendations for your target heart rate.

The point here is that doing little things to keep your heart and mind active and healthy will have a dramatic effect on your outlook and behaviors. Too much or too little can be damaging. The word moderation needs to start showing up more in our conversations.

Determine to make small changes, no matter which side of the spectrum you are on, so that you can begin to have a healthy outlook on your body and understand that what’s right for you, is right for you.

Remember, yoga doesn’t care. Participate in life and you’ll begin to stop worrying about what you think your body should be and start living in the body you have.

Mind+Body/Winter 2015 61

the end the yang

Women on top Mike Rickett

“All right, fall in. What is your basic malfunction? Is that all you’ve got? Cage your eyes, mister.”

Is that any way for an Air Force Academy, Wing Commander, Rhodes Scholar, and first woman Superintendent of the Academy to talk? Absolutely. I had the privilege of being a freshman in the first class of women seniors at the Air Force Academy. That’s right, a woman was the commanding cadet—quite a change from the more than 150 years of males who were previously the leaders at the service academies. My guess is her road was full additional obstacles and biases, but earning three stars proves perseverance and tenacity can prevail.

All men have at least one experience with a woman being in charge; that is their mother. For my generation, plain and simple: Mom was the caregiver, Dad was the breadwinner and disciplinarian. Strangely, even today the roles are very similar, only changing a few percentage points in the number of women in leadership positions.

Even though the actual number of women in these positions has increased drastically, their overall representation is still a very small percentage compared to male counterparts.

Through my limited experience, women seem to credit their success to others, while men aren’t afraid to credit themselves. It’s a possibility that women feel it may even seem rude to accept praise for their work, but men thrive on it. I think this may lead to women accepting lower positions simply due to a lack of self-promotion. Men have no problem telling you how good they are. Just ask.

A caring, supportive partner is essential to success. This goes both ways. Think of

62 Mind+Body/Winter 2015

the spouse to Michelle Johnson, a three star general! Or for that matter, COO of Facebook Sheryl Sandberg. A man being very secure as far as ego is concerned is paramount to make that relationship work.

Most importantly, I think women don’t stay focused and plan for the “maybe” or “desired” without first taking care of what’s presently in front of them. Don’t plan for children when you don’t even have a boyfriend. I’ve experienced women who have missed out on opportunities which could have positively affected their career over a fear of an outcome that may or may not even happen. Prepare for the now; try not to cut out space for something that hasn’t happened.

Professional versus personal life is always going to tug at the heartstrings of women more than men. From day one, men are taught that success is everything whether it’s in sports, business, and yes, even women.

Win at all costs. Guilty. Worth is based on a hierarchy of performance.

Women are taught a more caring role and are sometimes considered pushy or a…not going to say it, if they take on these attitudes.

Double standard? Absolutely.

Wish I could tell you I came up with all these revelations, but time spent in airports reading books like “Lean In” by Sheryl Sandberg and watching “Defending the Cave Man” too many times has brought me to the realization that I don’t have any idea what’s going on. It is a fun process though.

So if I have offended anyone, I apologize.

This is like tackling a hornet’s nest in a snake pit. All I know is that I wish my Mom could be here to set me straight again.

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