Women Who Rock with Success

W OMEN

WHOROCKWITHSUCCESS M AY EDITION

WEIGHTLOSSGOALSby FitnessExpert SusanBowerman

Th e Per f ect Su r f in g Lesson by

WOM EN SPEAKERS M ONTH

FEATURINGBUSINESS COACHEXPERT- REGINAROBINSON REJUVENATEYOURSKIN WITHJACQUIECARTER

SCRUMPTIOUSRECIPESFORTHAT SPRING/SUMMERPLUNGE w/GiselaBouvier

MELANIEDAWKINS CEO of Bloom Boost M edia m elan ie@bloom boost m edia.com (402)730-1157

CROCKPOT CHICKEN ENCHILADA SOUP RECIPE

byAyssaCellini h t t p:/ / w w w.m ycu st om clean se.com Ingredients: 1.5 lbs boneless skinless chicken thighs 1 can crushed tomatoes 1 bell pepper, thinly sliced 1 onion, thinly sliced 3 cloves garlic, minced 2 cups low-sodium chicken broth 1/2 cup water 1 tbsp cumin 1 tbsp chili powder

1 tsp oregano 1/2 tsp smoked paprika 1/2 tsp sea salt 1/2 tsp ground pepper For garnish: 1 avocado fresh cilantro .

Instructions: Place all ingredients in your crockpot as listed above, leaving out the garnish ingredients. Cook

on low for 6-8 hours in the crockpot, or on high for 3 hours in the crockpot.

Once done, use forks and shred the chicken in the crockpot.

Scoop into bowls and serve with avocado and fresh cilantro if you'd like

In n a & Alyssa

Wh at ?s t h e Best -f or -You Bu r ger ?

w w w.Discover GoodNu t r ion .com .

Burgers will probably never have a reputation as a health food, but that doesn?t mean you shouldn?t think about what you slap between two halves of a burger bun. The concept: some meat (or meat-like) product, condiments, and the equivalent of a couple of slices of bread? it doesn?t have to fly in the face of healthy eating.

Let?s start with the patty. Some people have been known to choose a fish sandwich over a traditional burger, figuring that fish is always better than beef. This is true as long as the fish is grilled or broiled.

But if the fish is fried and slathered with tartar sauce, then the grilled beef burger is the clear winner, with half

by Su san Bow er m an the fat and a third fewer calories.

It?s a common assumption that poultry products are always better than beef. And that?s generally true. Most cuts of poultry are leaner than beef and have less saturated fat.

You?ll need to pay attention to your ground turkey labels, though.

Regular ground

turkey, which is what most people buy, actually has about the same amount of fat, saturated fat and cholesterol as extra lean ground beef.

But if you use ground turkey breast, you?ll come out way ahead.

When you use this in place of extra lean ground beef or regular ground turkey, you?ll save 40 calories and 6 grams of fat.

In most restaurants, you?re unlikely to get a burger made with extra lean ground beef because it tends to be dry and not as flavorful. So, if you?re craving a burger at a restaurant, you?re better off with a turkey burger if it?s available.

Veggie burger patties can be a

good option. They average about 100 calories and about 2 grams of fat, and no cholesterol. But they?re small, so many people need two in order to fill up? and that doubles the calories. Veggie burgers also have a lot less protein (5 grams or so per patty), compared to the nearly 20 grams you?d get in a

ground turkey breast burger.

Consider the rest of the sandwich, too. If whole grain burger buns are an option, so much the better.

If your low-fat patties are dry, don?t ?wrong a right? by adding greasy condiments (like mayo) or cheese.

Opt for ketchup, mustard, steak sauce or barbecue sauce and load up

on watery veggies like lettuce and tomato to add moisture.

By M AURICE D. WILLIAM S

Weigh t Loss Goals: Nu t r it ion or Fit n ess Fir st ?

Weight loss goals are very common this time of year.

You pigged out during Thanksgiving. You ate too much during the Christmas or Hanukah holiday.

Cookies, cakes, candies, pies galore and now you feel bloated and fat right?

I, too, know this feeling. Yes, fitness professionals can fall guilty to the temptations of all those delicious smelling and tasty looking foods. Full disclosure, I did too!

Well, now, it?s Jan 1st and you are mad at yourself

because you gained all this weight on top of the weight It is my goal today to give you were supposed to lose you my educated opinion last year! as to what you should do.

However, you are committed to making the mind shift change and are now ready to go all in.

Great! Where do you start?

Have you asked yourself this question before? I know many people have.

I recommend you do a little of bot h and here?s why: Change Your Eating Weight loss goals don?t have to be hard. You have to think: ?less is more?.

Here?s what I mean:

Instead of going ?cold turkey?

Do I change my eating first? and saying:?I?m never going to eat anything that is bad Do I join a gym and hire a anymore?, I recommend you personal trainer first? Or, do something different. I do I do both? hese are suggest you pick one habit great questions that and master it before you add everyone should be asking anything else. For example;

themselves.

I usually

more calories recommend to my burned). Protein is clients to start with also good because your water intake. it promotes muscle growth which helps I recommend they your metabolism drink at least half their body weight in work more throughout the day ounces of water. (i.e. another way to Just doing this can burn more calories). help you start losing weight pretty Obviously, there are fast as most people other things you don?t drink enough can do, but, I water. recommend you keep things simple After you?ve mastered your daily by using my approach. water intake, the next suggestion I give my clients is to add protein to each meal.

Typically, it will take a person ~ 1 month to master these suggestions. Think about this: within Protein helps with weight loss because three months, you would have your body works hard to digest it (i.e. mastered three

huge things that will help with weight loss!

Pretty cool right? Adding In Fitness Weight loss goals for fitness are just the same as nutrition!

I recommend to my clients that in addition to their weight training with me, they also add 15 to 20 minutes of daily walking. Could they do more than 15-20 minutes, yes! Could they run or do some other harder cardio, perhaps. It is not about working harder at this point. It?s about making sure you are being consistent, everyday, with building good health habits that you became a part of beyond just the weight loss.

I don?t think it?s necessary to join a gym to lose weight. Don?t get my wrong, I?m a fan of gyms, personal trainers (of course, I am one) and other health professionals. However, you can reach your goals alone. We are here to help if you can?t do it on your own.

Another fitness suggestion I give my clients is daily stretching. Yes, stretching can help you lose weight indirectly.

I say indirectly because a body that is more limber and can move freely, has less change of injury and restrictions with certain exercises.

Session s w it h Gisela w ill pu t an en d t o t h e days of f eelin g slu ggish , over w eigh t , or depr essed. Healt h y Eat in g M ade Sim ple!

Ser vices available: ? Nu t r it ion Cou n selin g ? Pr e an d Post Bar iat r ic Su r ger y Cou n selin g ? M eal Plan n in g ? Welln ess Pr ogr am s ? Su pplem en t at ion Cou n selin g ? Team FIT Coach ? Ser vicios t am bien en espaĂą ol

Gisela BelenBouvier

Sch edu le you r f r ee 15-m in u t e call t oday!

Gisela has been featured

as a guest speaker and writer in media outlets such as ABC-7, Self, Redbook, and many more. Hire her for your next health segment or wellness event today.

SCHEDULE AN INTERVIEW WITH GISELA

" "

Ph on e: (786) 302-3181

h t t p:/ / w w w.bn u t r it ion an dw elln ess.com

INGREDIENTS

1/4 cup canola oil 2 tablespoons honey 2 tablespoons white vinegar 1 tablespoon parsley (fresh is best but you can used dried if that is what you have) 1/2 teaspoon sea salt freshly ground black pepper to taste

DIRECTIONS

Whisk all ingredients in a medium sized bowl and serve over greens salad or use on a sandwich.

6EasyIngredient TangyHoney&Sour Dressing

by Kim M elt on

Pu bl i c Sp eak er M ar i y a Gabr i el

REGINA

Regina Robinson is an award winning International Speaker, CEO, Amazon Best Selling Author and Inner Confidence Strategist who is widely known for engaging, motivating, and equipping audiences with tools to unlock their inner confidence as they become unstoppable women in their lives, careers, and businesses.

8

Dian e: Share with us about Regina

awards and recognition for her work, including the Regin a: Regina 2016 Metro Biz Robinson is an Connect Business award winning Leader, 2015 PTIO International Woman Legacy Speaker, CEO, Amazon Best Selling Builders Award, 2015 Metro Author and Inner Phenomenal Confidence Women?s Award, Strategist who is and the 2008 widely known for Network for engaging, Teaching motivating, and Entrepreneurship equipping Teacher of the Year audiences with tools to unlock their Award. inner confidence as She has been they become spotlighted in unstoppable Queens Magazine, women in their and appeared as a lives, careers, and featured guest on a businesses. host of radio shows including Success in Regina has received numerous Stilettos, The Nicole

Mason Show, Play Time Is Over Radio Show, Stress Less Radio, and No Turning Back. She has served as a featured speaker at the Play Time Is Over Women?s Conference 2015 and Women?s Empowerment Luncheon; Womanpreneur 2015 Conference, The Biggest Comeback Ever Conference, and a featured keynote speaker for a variety of churches, organizations, corporations, high schools and colleges/universities.

Now those are all great accolades, however they weren?t earned without sacrifice, tears and hard work. Three years ago, I went on a journey to discover who was Regina. I can remember for a long period of time in my life I would wake up going from day to day with my eyes open, but the darkness of my failures, fears, doubts and lack of confidence haunted my every move. I was depressed, unhappy, and broken. However, like most women I had learned to mask my pain so well, you would have never known. It wasn?t until I woke up one day and realized that if I did not snap out of the deep dark hole I had built for myself; not only would I continue to suffer, so would my daughter. I got down on my knees to have an intimate talk and cry with God. I was determined, when I rise that I would know longer judge myself based on my past. I went to work on creating a plan that would allow me to stop living from a place of brokenness to living an unbreakable life. Today, I know longer live in my story, instead I stand on my story as I travel the world with my high beams on teaching women that it is time to stop keeping score and press reset as they discover the Unstoppable Woman within.

Dian e: Wh at com pelled you t o becom e a coach st r at egist ?

Regin a: After years of teaching, consulting, and coaching in the educational field, Regina built a platform to provide education, strategies, and accountability for women who are ready to discover and magnify their internal confidence. As a strategist Regina walks women through the process of how to clarify, articulate and master their uniqueness. We often show up as women; yet we doubt our ability to represent ourselves due to our lack of confidence in our own value. Let me tell you I have been in this space. I know what its like to lack self-worth and self-confidence. I know the story all to well. I have been there done that I have the bruises to show for it. However, I turned my bruises into my power. Today my steps have been ordered, because I know there are so many women who have experienced hiding as I did. God has called me to inspire women to become unstoppable as they position themselves to confidently show-up bolder and more assured as they move from start to finish in their lives as entrepreneurs, leaders, and career professionals. We create Unstoppable Women on the Move.

Dian e: How has your brand been effective for women in the market world?

Regin a: My willingness to openly share my testimony has allowed women to embrace that their journey won?t be perfect and will require sacrifices as they break the mold, raise the bar, and create their own rules. As they confidently enter in silence and allow the radiance of their presence to ring loudly. Through my life I want all women to proudly turn on their high beams, exemplifying power, poise and confidence knowing they are Unbreakable, Unapologetic, an Unstoppable.

Dian e: What tips could you give women who need to revitalize (reinvent themselves) their niche for business?

Regin a: Tip 1: Take a step back and remember your WHY. You must reexamine where you are to create/adjust your plan and move forward. Tip 2: Don?t reinvent the wheel.

Instead find someone who has been successful and have failed in your industry.

Learn from their success and failures and take note of what to do and what not to do moving forward in your business. Tip 3: In order to revise your business you must be willing to put in the work. Don?t become so focused on the destination that you miss out on embracing the journey. It?s amazing to start, but you must be willing to finish. ?Today is the day to create the fireworks in your business and shine your high beams.?

Dian e: Give us a sneak peak of your new release entitled:?Fearlessly Strutting in Your Confidence??

Regin a: As women we often show up; yet, we doubt our ability to represent ourselves due to a lack of confidence in our value. However, in order for us to operate in our immense power, we must be willing to break the limitations of fear, doubt, and negative beliefs. The beautiful words of the late Maya Angelou reminds us that; ?You may encounter many defeats, but you must not be defeated. In fact, it is necessary to encounter the defeats, so you can learn who you are, what you can rise above, and still come out of it on top?. Queen Latifah said it best when she declared:You, Walk In Your Greatness and Fearlessly Strut In Your Confidence.

?Ladies First, Ladies First?; Chaka Khan said it with grace and confidence when she uttered the words; ?I?m Every Woman! It?s All In Me!? Let?s not forget BeyoncĂŠ?s Anthem: ?Who Run The World? Girls!? Ladies it?s our time to stand in our uniqueness as Unstoppable Women who are unapologetic as they? Show Up In Power, Be The Authentic You, Walk In Your Greatness and Fearlessly Strut In Your Confidence.

Here are a few highlights from the book?

Self-Love ? Dig deep today and ask yourself the question do I really love myself or am I just tolerating me?

Internal Dialogue ? We often have conversations with ourselves thinking that if we don?t answer it?s ok. I differ it is not ok if you?re only having negative thoughts of self-doubt, fear, and disbelief.

Confidence ? No matter how much I tried to convince everyone else that I was confident when I looked in the mirror I was reminded of my imperfections, disappointments and what I believed to be my failures. Fearlessly Strutting In Your Confidence allows you through self-work, self-assessment, and commitment to become the best version of who you already are. The book will ignite your fire to fall in love with you are at your core and value yourself in spite of your faults, failures and disappointments.

Today is the day to fearlessly strut in your confidence unapologetically.

Dian e: Would you leave with our readers; three strong tips on how to build their confidence for success?

Regin a: Tip 1: Don?t allow the fear of failure to paralyze you. The truth is fear only sticks around when you don?t have the confidence to combat fear. Tip 2: Stop comparing the confidence of your success to others circumstances. Instead measure your steps according to God?s order for your life.

Tip 3: Jim Rohn said it best, ?You are the average of the five people you spend the most time with.? As you prepare for success remember the people you allow in your intimate space must propel you forward spiritually, mentally, physically, and emotionally.

Dian e: How can our readers connect with Regina Robinson Speaks?

Regin a: Con n ect w it h m e on In st agr am , Facebook , an d Tw it t er @Regin aRSpeak s Visit m y w ebsit e ? w w w.r egin ar obin son speak s.com

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Hearty, HighProteinChickenSalad

Arugula

INGREDIENTS

1 3/ 4 cu ps u n bleach ed f lou r 3/ 4 cu p gr ou n d f lax seed 1/ 4 cu p u n sw eet en ed sh r edded cocon u t 3/ 4 cu p su gar 1 t easpoon bak in g pow der 1/ 2 t easpoon bak in g soda 1/ 2 t easpoon sea salt 2 eggs 1/ 3 cu p can ola oil 2 r ipe ban an as, sm ash ed

As a per son al t r ain er t h is ?get t h in qu ick ?f r en zy br in gs m ixed em ot ion s. Par t of m e is excit ed t o h elp people ju m p on t h e pat h t o a h ealt h y, act ive lif est yle. Th e ot h er par t of m e f eels con cer n abou t h ow m isu n der st ood n u t r it ion an d f it n ess ar e by t h e gen er al popu lat ion . I h at e t o see people begin a n ew r ou t in e w it h en t h u siasm on ly t o aban don it bef or e t h ey see r esu lt s. So, let ?s m ak e su r e ever yon e u n der st an ds w h at an ach ievable ?get t h in qu ick ?plan cou ld look lik e.

BananaCoconut FlaxBread(Vegan)

by Sam an t h a Clayt on

Su m m er Cou n t dow n : Get Fit an d Ton e Up in 6 Week s

here are about six weeks left before summer is here! For many people that?s a cause for celebration, but others may be concerned about shedding their cold weather clothing and revealing a body that?s gained a few pounds over winter. But if you act now, you can start work on attaining the body you want.

Today, I?m going to share three do?s and three don?ts to help you reach your body beautiful goals. Let?s start by setting some realistic expectations. With

the summer months fast approaching, many people feel pressured to shift extra pounds quickly.

Unfortunately, many people also become despondent because extra weight doesn?t magically disappear as fast as they would want. The ?get thin quick?frenzy is often started with great intentions, but if it isn?t accompanied by realistic goals then it doesn?t have much chance of success. As a personal trainer this ?get

thin quick?frenzy brings mixed emotions. Part of me is excited to help people jump on the path to a healthy, active lifestyle. The other part of me feels concern about how misunderstood nutrition and fitness are by the general population. I hate to see people begin a new routine with enthusiasm only to abandon it before they see results. So, let?s make sure everyone understands what an achievable ?get thin quick? plan could look like.

Everyone should feel body confident, and with six weeks until summer there is plenty of time for you to make a few lifestyle changes that will deliver visible results. Let me help you by giving you three simple do?s and don?ts to help you start achieving your summer fitness goals.

DO st ar t n ow There is no better time than today to get started with a positive approach to fitness and nutrition. Of course, you need to check with your medical

provider to ensure you are healthy enough to participate in increased physical activity.

Once you get the all clear, you should get started immediately, because wishing and daydreaming about having a perfect body in time for summer isn?t going to get you any closer to your goal.

A simple walk or bike ride is a perfect place to start. And then make sure you?re at least a little bit active the next day and the day after that, too.

DO t ak e a slow an d pr ogr essive appr oach Jumping into a fitness routine that is too

difficult may achieve two things: you may either quit because your body is sore from the sudden increase in activity, or you could sustain an injury that derails your carefully laid fitness plans. So, take it one day at a time and choose activities that you enjoy.

Aiming to complete at least 30 minutes of activity each day is a great starting point, and the great news is that almost every exercise can be modified to fit your current fitness level.

DO set r ealist ic goals an d develop a lon g-t er m plan If you want to get thin and show off 6-pack abs by summer, then you need to already have a reasonably low body-fat percentage. Starting a consistent exercise routine will help you firm up all over and work towards a 6-pack one day, even if you don?t manage washboard abs by this June.

Setting an achievable goal will help you stick with your fitness plan, so work towards bringing your body fat down by a percentage point or two and then keep up momentum. And remember: feeling active and healthy is a far more satisfying goal than just aiming for a tummy that ripples with muscles.

Healthy weight-loss per week is about 1-2lbs, and although there are no set guidelines for body-fat loss, a 1% loss per month is considered safe according to the American Council on Exercise.

I believe that the key to success with fitness is making exercise fun and achievable.

It?s also important to avoid the pitfall of doing too much too soon, so let?s look at my top three don?ts that could block your summer body success.

DON?T opt f or a r adical diet or cr azed f it n ess r ou t in e The promise of rapid weight loss and an incredibly toned physique will tempt many people to try an extreme diet, or go from the couch straight into a high-impact fitness routine. In my opinion, this approach is one of the main causes of the yo-yo effect in diet and exercise and often leads to weight gain rather than weight loss.

People may experience initial rapid weight-loss but because they can?t possibly sustain extreme plans for a prolonged period, many people find themselves overeating and slumping back on the couch in a short amount of time.

DON?T w eigh you r self ever y day Weight alone is not a true indicator of a successful training program. Jumping on the scale too often may make you feel disappointed and tempted to quit. Instead of focusing on exact weight loss, consider measuring other success factors. It?s often rewarding to aim for improved heart rate at a set intensity level or increased strength? judged by lifting an increased amount of weight. Measuring body fat and body measurements such as waist, hip and arm inches may provide you with a little extra motivation that your hard work really is paying off.

DON?T w or k ou t w it h ou t a plan If you are setting your own workouts without the help of a trainer, you should still attempt to make a fitness plan. In order for your body to change, your workout must change, too, as you adapt to your new increased activity. In simple terms: as you get fitter and your workout seems easier, you should increase your intensity or duration, as this will push your body to improve.

Ageless Beaut y: How t o Look Your Best at Ever y Age

by Jacqu ie Car t er

Skin changes as the years go by? and your skin care routine should change with it. Here are my favorite tips to help you look your best at every age.

Let ?s f ace t h e m u sic: agin g is in evit able No matter how much we try to convince ourselves otherwise, the clock is going to keep on ticking and our skin is going to age. But this isn?t necessarily a bad thing.

You can practice healthy skin care habits that will keep you looking your best no matter what your age.

This approach follows the simple principle of adaptation and a fitness journal will help you track your progress. The truth is that there are no shortcuts when it comes to weight loss and an improved fitness level, because a slow and steady approach is always the most successful route to long-term results. But in just six short weeks, it is possible to see your body adapting to positive changes. And that means it?s definitely worth getting started today!

Even if you don?t manage a 6- pack this summer, you might be well on your way by next summer. And by the time the holiday season rolls around, you might be shopping for that perfect party outfit in a smaller size.

We all know that our skin changes as we age, but what?s exactly happening? The skin is a remarkable organ; its ability to regenerate itself really is a wonder. New cells are constantly forming, but cells regenerate at a slower pace as we get older.

Because of this, you may notice your skin texture changing over the decades. Skin becomes thinner as the years go by, and you may see more age spots. These are actually areas of hyper-pigmentation caused by UV rays? another reason why it?s so critical to wear sunscreen at every age.

Our skin also loses some of its natural elasticity as the years go by, leading to sagging and wrinkles. Compounding the problem is the loss of lipids (fatty acids) over time, which are responsible for keeping skin moisturized? meaning your moisture needs will change over time.

We have to face it: our skin care needs are going to change as we age. What worked for you in your 20s is probably not going to be as effective after a decade or two. On the other hand, we?re so inundated with ?anti-aging? products that it?s easy to get ahead of ourselves when it comes to developing an effective skin care routine. Whether you?re 20, 30, 40, 50, 60 or beyond, it?s important to choose a regimen and products that are appropriate for your age and skin type. Here?s some of my favorite beauty advice for beautiful skin at every age .

Sk in car e in you r 20s If you haven?t already started a beauty regimen, now?s the time. It?s important to get into a habit of developing a good skin care routine early on, because it will help you look your best for years.

You may be seeing changes to your skin since you?re coming out of your teenage years, and your hormones may be changing. Your skin will continue to adjust throughout your 20s, so take some time to figure out what your skin type is and choose your beauty regimen accordingly.

Some simple lifestyle changes can help, too. Late nights out and too much time in the sun can affect the appearance of your skin. Start wearing sunscreen daily if you don?t already do so, because this will help your skin remain elastic and supple. And while it?s tempting to stay out late socializing, try to limit your late nights so you can look your best during the day.

Sk in car e in you r 30s This is when you may start noticing the signs of aging. Your skin starts to lose collagen and elastin, and a few fine lines might make their debut on your face.

You may need to change your beauty regimen to include more moisturizing products.

It?s common to start seeing signs of aging around your eyes, too. This is the decade when you should consider adding an extra step in your beauty regimen, to focus specifically on the skin around your eyes.

Want a quick tip to avoid encroaching laughter lines? Wear big sunglasses. The bigger the better, in my book. If you choose shades with UVA and UVB protection, then you?ll be keeping more of your face covered and protected from the sun. And the best thing about shades is that they reduce the likelihood of squinting. Squinting is not a good look, so throw on some shades when you?re outdoors or driving and you could delay eye wrinkles. (By the way, isn?t ?laughter lines?a much nicer phrase than ?crow?s feet??)

Sk in car e in you r 40s In your 40s, uneven skin tone is one of the most common complaints women have. This can be caused by too many hours in the sun with resulting age spots (so keep up your sunscreen routine). It can also be a throwback to pregnancy, which leaves some women with melisma (also known as the mask of pregnancy).

Other hormonal changes during this decade, and the possible onset of menopause, could leave you wondering where your youthful skin went. At this time, it?s best to visit your dermatologist for suggestions and possible treatments for your changing skin that will help you look and feel your best.

Many women in their forties feel confident that they have their skin care regimen nailed down, so it?s a pain to realize that you may have to adapt and evolve.

Happily enough, small changes do add up, so you may need only a few tweaks to regain control of your skin.

Sk in car e in you r 50s ? an d beyon d A crucial element to skin care as you age is moisturizing. By the time you hit your 50s, skin is losing its elasticity and you may start to see sagging. Though you can?t turn back the clock, you can keep your skin (and yourself) hydrated.

JacquieCarter

7 Face Clean sin g Tips f or Healt h ier Sk in You know my mantra: cleanse, cleanse, cleanse!

Achieving beautiful and clear skin can sometimes be as simple as having a clean face.

Having a clean face is vital for clear skin, and I cannot stress the importance of cleansing enough.

Here are seven tips for a clean face that will help put you on the path to clear skin in no time. We don?t just need to wash away the surface grime? we also need to slough dead skin cells!

How t o clean se you r w ay t o

h ealt h y-look in g sk in - Clean se you r sk in t w ice a day: every morning and every night before bed, no matter what.

Just because your skin looks clean, that doesn?t mean it is. Chances are it?s covered with invisible impurities that can harm the skin. Get rid of them.

- Avoid or din ar y bar soaps and stick with facial cleansers that are gentle and designed for your skin type.

- Never dr y you r sk in w it h t h e f am ily h an d t ow el.

If it?s not clean, you could be transferring bacteria onto your fresh, clean face. Try a quick sniff test. If your towel doesn?t smell like it?s fresh from the laundry, then you might want to ditch it and grab a clean one. - On ly r in se w it h w ar m w at er , never with water that is too hot or too cold. Extremes in temperature may irritate your skin and cause damage.

- Exf oliat e at least on ce a w eek . Gentle exfoliation buffs away dead cells on your face, resulting in smoother, brighter skin.

Just like you would for a cleanser, make sure to find a scrub that?s suitable for your skin type. - In vest in a f acial on ce in a w h ile. Just like you would go to a dentist for a teeth cleaning, your skin needs a deep cleansing, too. Frequency of facials depends on skin type. Work with your aesthetician to determine how often a deep cleaning is needed.

- Be gen t le w h en clean sin g ar ou n d you r eyes. The skin around your eyes is the thinnest skin on your body. Handle with extra care.

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ZUCCHINI NOODLE BREAKFAST BOWL This Zucchini Noodle Breakfast Bowl is the perfect breakfast for any morning! Served with a creamy, dairy-free avocado sauce, this breakfast will leave you full, guilt-free, and satisfied.

Combining prep and cook time, this meal is ready in just 30 minutes. Add in some turkey bacon for a little extra

protein, or add in an extra medium-high heat and cook potatoes, egg. Servings: 2 I n gr edien t s:

2 small zucchini or 1 large zucchini½ avocadoŸ cup olive oil2 tbsp water1-2 garlic cloves (start with just one and add depending on how garlicky you like it)2 sweet potatoes2 eggs2 tbsp green onion for garnishSalt and pepper to taste Remove skin and chop sweet potatoes into bite size pieces; heat 2 tbsp olive oil in a skillet on

potatoes are cooked and slightly browned, stirring occasionally. place them atop Chop ends off of noodles as well. zucchini and send Lastly, cook two eggs them through the until done and place spiralizer; set aside. them on top. Garnish To make the avocado with onion, salt and cream, place avocado,pepper and enjoy! garlic, 2 tbsp olive oil, and water into a blender or food processor and pulse.

You may need to add a bit more olive oil to get everything going.

Pour avocado cream overtop zucchini noodles and stir; once

Act r ess, Public Speaker, Pr oducer w w w.son jaf ish er .com

by a utho r Goin g Du t ch Cu r aรงao is known for its pristine beaches, superb diving sites and picturesque architecture. If your clients are discerning travelers who want to try a Caribbean getaway with a rich history and culture, near-perfect weather, sun-bleached beaches, superb

diving sites and a European ambiance, consider recommending the Dutch island of Curaรงao. This tiny island, located just 35 miles north of Venezuela, became an independent country in October 2010 but still operates under Dutch sovereignty.

FOR BEACH LOVERS

Curaรงao features 35-plus pristine

by Dian a Kelly

white-sand beaches. Kokomo Beach is a relaxing spot for visitors interested in people-watching in Willemstad, the country?s capital and only city.

Known for its monthly ?full moon parties,? Kokomo is a mellow place during the day.

Playa Knip (also known as Kenapa) is another great beach. While admission is free, tell your clients to bring money to rent lounge chairs and use the bathrooms.

The Jan Thiel beach area east of Willemstad caters to families and tourists during the day and has a vibrant nightlife scene.

FOR FOODIES The island?s 200 restaurants showcase the ethnic diversity of the people. For local cuisine in a casual

environment, recommend Plasa Bieu in downtown Willemstad, where diners sit on picnic benches in front of various stalls that prepare local dishes.

You can also recommend the Floating Market in Punda, where vendors sell fresh produce and fish along the waterfront.

offers plenty of al fresco restaurants, great nightlife and music. The Saint Tropez Ocean Club (sainttropezcuracao.

com) features an oceanfront bar and restaurant with a sophisticated Miami vibe. For clients interested in fresh fish and local dishes like cactus soup and iguana (often For a romantic prepared as a stew), evening out, recommend Jaanchies recommend Karakter Restaurant in (www.karaktercuracao Curaรงao?s West End. .com), a beach front Your clients may also restaurant located a want to visit the short drive from Curaรงao Winery Willemstad. The (www.curacaowine. downtown com) Pietermaai District

DianaKelly

on the Hato Estate en route to the airport. It is the first large commercial vineyard on the island and offers tours and tastings.

Visitors may also want to stop at the Genuine Curaçao Liqueur factory (www.curacaoliqueur.com) in Willemstad, where liquor is made with the peels of the laraha, the bitter orange native to Curaçao.

FOR HISTORY BUFFS Suggest a self-guided walk or guided tour through downtown Willemstad, a UNESCO World Heritage Site. Travelers can take pictures of historic Handelskade, a collection of stunning multi-colored buildings along the waterfront, from the Queen Emma Bridge.

READ M ORE: A Begin n er s' Gu ide t o Cu r acao's Ch r ist of f el Nat ion al Par k Willemstad?s historic buildings include Fort Amsterdam, constructed in 1634 to protect the island from pirates approaching Santa Anna Bay, and the Mikvé Emmanuel-Israel Synagogue, which dates to 1728 and is considered the oldest synagogue in continued use in the New World.

FOR ACTIVE EXPLORERS At Christoffel Mountain travelers can opt for hikes that range from 20 minutes to three hours if they want to reach the mountain?s summit.

Shete Boka National Park is a favorite among travelers who want to see and hear huge waves violently crash against the rocks. Visitors can also hike the trails and check out the beaches where sea turtles lay their eggs.

On the way to and from the airport, travelers may want to check out the Hato Caves. For a small admission fee, a guide will take them on a tour through the park and the 1,500-year-old caves, which opened to the public in 1991.

The island is also home to many dive sites. One of the more popular ones is the Curaçao Underwater Park on the southeast side of the island.

SELLING POINTS Cu r aรงao of f er s a r an ge of accom m odat ion s f r om bu dget -f r ien dly t o lu xu r y f ive-st ar pr oper t ies. On ly a passpor t is n eeded f or en t r y an d it ?s a seam less f ligh t f r om M iam i an d New Yor k . En glish , Span ish an d Du t ch ar e w idely spok en . Wh ile t h e cou n t r y ?s cu r r en cy is t h e f lor in , U.S. dollar s ar e w idely accept ed.

For a dr y, h ot clim at e (less t h an 22 in ch es of r ain a year !) an d beau t y sim ilar t o t h at f ou n d in n ear by Ar u ba, w e f ou n d r oom r at es, f ood, bever ages an d act ivit ies t o be m or e af f or dable in Cu r aรงao t h an it s n eigh bor in g islan d.

WHO TRAVELS HERE Cu r aรงao?s m ain t ou r ism m ar k et s in Nor t h Am er ica ar e f r om sou t h Flor ida, t h e New Yor k t r i-st at e ar ea an d Tor on t o. Am er ican Air lin es an d In sel Air oper at e daily f ligh t s f r om M iam i. Jet -blu e oper at es t w o w eek ly f ligh t s f r om New Yor k w it h a t h ir d st ar t in g lat er t h is year an d Air Can ada f lies in w eek ly f r om Tor on t o.

Nor t h Am er ican visit or s t en d t o be af f lu en t t r aveler s bet w een 25 an d 65, w h o ar e w ell edu cat ed an d h ave vacat ion ed in t h e Car ibbean bef or e. Th e islan d also w elcom es an aver age of 400,000 cr u ise passen ger s an n u ally.

Sk yRoll Spin n er is design ed f or w om en w h o t r avel w it h lon g dr esses. It w or k s lik e a st an dar d car r y-on su it case, except lar ge clot h es go in t h e gar m en t bag t h at w r aps ar ou n d t h e ou t side of t h e su it case, an d t h e gar m en t bag is 10 in ch es lon ger t h an on ou r ot h er ver sion s.

(M en can u se it t oo, bu t lar ger su it jack et s ar e a t igh t f it ? see t h e dim en sion n ot e below )

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Place Sk yRoll Spin n er on a bed, u n -clip t h e 3 en din g clips, an d u n r oll t h e gar m en t bag. Un -clip t h e gar m en t bag f r om t h e su it case an d u n zip it t o pack su it s, dr esses, or ot h er lar ge clot h es. Af t er loadin g, zip it u p an d place t ies, or sm all it em s in t o t h e m esh pock et s on t h e in side of t h e gar m en t bag.

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Pack t h e su it case as you w ou ld an y su it case, t h en clip on t h e pack ed gar m en t bag, r oll it u p ar ou n d t h e su it case, an d t igh t en t h e 3 en d clips.

Not e: Th e gar m en t bag m easu r es 19Ă—55 in ch es. Th e pack ed Spin n er is design ed t o m eet t h e m ost com m on 22x14x9 in ch car r y-on size, bu t t h e 14Ă—9 dim en sion s w ill var y a bit depen din g on h ow m u ch is in t h e gar m en t bag.

Becau se t h e gar m en t bag is on ly 19 in ch es w ide w e do n ot r ecom m en d Sk yRoll Spin n er f or m en?s su it jack et s lar ger t h an abou t size 40. It w eigh s 10 pou n ds.

Not e: We r ecom m en d you do n ot u se h an ger s w h en pack in g, t h ey can act as a sou r ce of w r in k les an d do n ot ben d easily ar ou n d t h e sh ape of t h e su it case. If you m u st u se h an ger s, w e r ecom m en d u sin g w ir e h an ger s.

HEAD LIN E byauthor

Be St ill in Tu scan y byKellyRichardson

Af t er t en year s of w or k in g in t h e spa in du st r y, I k n ow a good spa w h en I f in d on e.

M an y people t h at I k n ow balk at spen din g m on ey on a lu xu r iou s spa t r eat m en t , bu t I t h in k if t h ey k n ew t h e ext r as t h at m ost h igh -en d spas t h r ow in , t h at com e w it h , t h ey w ou ld ch an ge t h eir m in ds an d in du lge.

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I cam e over t h e h illside ou t of Rom e, an d en t er ed a m agical place called Tu scan y. A w elcom ed ch an ge f r om t h e h u st le an d bu st le of t h e cit y. I gave u p t r yin g t o t ak e pict u r es of t h is en ch an t in g n ever -lan d becau se m y i Ph on e sim ply w asn't doin g it an y ju st ice. M y car t ook m e t o t h e Adler Th er m ae Spa, sw im su it an d f lip-f lops in h an d, I pr essed t h e bu zzer t o gain access t o t h is exclu sive r esor t .

I t w as f or t y-f ive degr ees ou t , clean , cool, cr isp, air ; yet t h e t h er m al pools w er e abou t 90

degr ees. A t em per at u r e t h at t ook t h e ch ill of f an d en abled t h e spa-goer s t o en joy t h e ou t door s.

Sw ellWom en , LLC 1551 N. Flagler Dr .

APT 1409 West Palm Beach , FL 33401 lu lu @sw ellw om en .com

Th e Per f ect Su r f Lesson Why would a beginner want to learn on our little island of paradise? The most obvious reason is that surfing originated in Hawaii. But there are many other reasons why you should consider learning how to surf during your vacation on Maui. Some of the best beginner waves and best surf schools in Hawaii can be found on Maui?s west side and south sides of the island. If you decide to learn to surf on Maui?s west side, you will not only be elated by catching your first wave but you will be in ?awe? by the picturesque west Maui mountains backdrop. If you are lucky, you may see a rainbow stretching over these mountain tops.

by Rach ael You n g

If taking a lesson on the south side,

you are walking distance to some of the best grinds in Maui which is priority after a surf lesson. In addition to the best beginner waves anywhere and possible turtle sightings while on your surfboard, your surf lesson in Maui will also be given in crystal, clear turquoise water with a water temperature that doesn?t require a wetsuit. That?s correct, no wetsuit, warm water, best waves, turtles,? how can you resist?

WHAT TO EXPECT IN A SURF LESSON?

lessons are typically 2 hours and should be at a ratio of 5:1 (5 students to 1 By now you are instructor) convinced and maximum. At the ready to take the beginning of your first plane out to the Kahului Airport surf lesson, your surf instructor will in Maui for your very first beginner do a brief check in and introduction. surf lesson and After the intros are with great through you will be anticipation you are wondering what go through a land lesson. It?s class to expect? First of time on the beach! all, surf lessons Your land lesson should be fun and will include things be prepared to be humbled in a good like; safety, ocean way. If you are able awareness, to laugh at yourself anatomy of a surfboard and last (you may have a but not least surf couple of wipe-outs), you are etiquette. Your land right on track. Surf lesson will also include instructions

on how to pop up on a surfboard, how to ride a surfboard and how to safely end your ride.

After your land lesson, it?s time to hit the ocean! This is where the true test lies so make sure you have listened to your surf instructor during your land lesson. In the water the surf instructor will corral you in a group and call you over one at a time. During your turn, your surf instructor will be your eyes and watch for the perfect wave. Once a wave is coming, he/she will give you a slight push (I call it a love pat) into the wave. This is when the fun begins. Once you feel the push, it?s time to pop-up and enjoy the ride.

Nothing beats your first wave!

THE SURFING BUG You h ave t ak en you r su r f lesson , cau gh t som e aw esom e w aves an d n ow ar e t h in k in g an d t alk in g abou t su r f in g day an d n igh t . No n eed t o w or r y, you ju st h ave w h at ?s called t h e ?su r f in g bu g?. Not t o be alar m ed t h ou gh , as t h er e ar e w ays t h at you can t ak e car e of t h is ?pr oblem .?If su r f in g ever yday is a dr eam of you r s, t h en you m ay be in t er est ed in at t en din g on e of ou r Lu xu r y Su r f & Yoga Ret r eat s on M au i. Th in k abou t it , su r f in g ever yday in cr yst al clear w at er , daily yoga, deliciou s f ood, m assages, sn or k elin g? w h at m or e can you ask f or .

Sw ellWom en , or gan izin g r et r eat s st ar t ed in 2003, cou ld be t h e r em edy t o you r su r f bu g con dit ion . Im agin e ? global, all in clu sive w elln ess-f ocu sed su r f , yoga, det ox an d adven t u r e r et r eat s. We exist t o f ost er con n ect ion s an d lif e t r an sf or m in g exper ien ces in a secu r e an d w elcom in g en vir on m en t . If you ?ve m ade it t h is f ar in t o ou r blog post , you u n der st an d t h e deep valu e of t r avel t o t ak e a st ep back , f ocu s on on eself an d lear n h ow t o k eep you r self a t op pr ior it y. Con vin ced? Let u s h elp you f ollow you r bliss ? an d m aybe f in d t h at perfect su r f lesson .

Oh n o, you ar e of t h e m ale species? No pr oblem . Sw ellWom en also h as special Sw ellCo-ed r et r eat s t h r ou gh ou t t h e year as w ell.

You ?ve dr eam t of su r f in g per f ect w aves an d M au i n o dou bt is t h e an sw er . So, w h at ar e you w ait in g f or ? I h ope t o see you in t h e w at er soon . En joy you r f ir st r ide!

W OMENWHOROCKWITHSUCCESS ANational Extraordinary Professional W omenaffil iate ROCK@ W OM ENW H OROCKW ITH SUCCESS.COM 901-297-4676 Dian e W in bu sh -Ch ief Execu tive Officer