FitNFabs Fall 2017

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FAB CONTENTS

FITNFABS

fitnfabs.com

Fall 2017

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32 ON THE COVER Featuring: Carmen Milagro & Daphne Evans Photographer: Leah Marie; Elle Aime Photography Makeup Artist & Hair: Diana Wilcenski; Trenz Salon Hair Assistant: Heidi Moser

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FAB CONTENTS www.fitnfabs.com

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SUN PROTECTION IN FALL

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SAFELY PROLONG YOUR SUMMER TAN

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NOW YOU SEE IT, NOW YOU DON'T

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5 HAIRSTYLES THAT MAKE EXTENSIONS A MUST!

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FALL BEAUTY TIPS

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SPIRITUALLY FIT CREATIVELY FAB: PORTRAIT OF 2 EXEMPLARY WOMEN

Myth or must?

How to make it last until Christmas!

4 tips to naturally blend hair extensions Rock those long styles now!

Hydrating your skin for cooler weather

The Heart of Heaven’s Door Cancer Foundation

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LET’S CELEBRATE THESE WARRIORS!

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IMPROVE BLOOD FLOW POST CANCER TREATMENTS

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FROM THE DIARY OF A CANCER CAREGIVER

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TIPS TO LESSEN FATIGUE FOR CANCER PATIENTS

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ENTER TO WIN BECAUSE WE ALL DESERVE TO GET PAMPERED

Stories to keep us moved and inspired 3 easy ways to get your blood flowing The touching story of a daughter’s love How to overcome and stay productive FitNFabs thanks our readership with free gifts!

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THE SECRETS TO SUPPRESSING YOUR APPETITE

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A 3 DAY FAST TO RESET YOUR IMMUNE SYSTEM

Beat the #1 figure destroyer: cravings!

Your body’s powerful reboot button

FITNFABS

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ARE YOUR VITAMINS CAUSING YOU ANXIETY?

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CANCER & PHYSICAL ACTIVITY

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THE MISSING AB MUSCLE FOR A FLATTER STOMACH

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12 STEPS TO BEAT DEPRESSION

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HOW TO MAINTAIN A POSITIVE ATTITUDE WHILE CARING FOR A CANCER PATIENT

Fall 2017

Take a look at unseen side effects Your condition is a hurdle, not a barrier Where it is and what to do with it A reference guide guaranteed to make you feel better!

Keeping you in the spirit of giving

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THE BARRIER TO PREVENTING BRAIN CANCER & ALZHEIMER’S (& HOW TO GET THROUGH IT) The healthy, fatty food for thought

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GHECEMY LOPEZ - AN ADVOCACY HERO SHARES HER BATTLES AND SHEDS LIGHT ON CANCER MYTHS Her story, her mission, her encouragement

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DEAR ELLA The art of yoga

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CANCER CHAMPION WORKOUT Build cardiovascular strength and increase your overall happiness

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DISCOVER LA & SF Experience the California lifestyle!

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UPCOMING EVENTS Bring your friends and get you beauty and fitness on!

Publisher Rosalidia Dubon Editor-in-Chief Christopher Matt

Contributors Dr. Chris Colgin • Rick Green Hector Martinez • Brianna Meighan Carmen Milagro • Laural Mines Heidy Rodriguez • Kelly Shaw

Layout & Graphic Editor Tara Hickman Special Thanks Daricis Cruz • Kiara Randolph Leslie Vasquez • Wing Yu

FitNFabs 951 Mariner's Island Blvd #329 • San Mateo, CA 94404

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PUBLISHER’S DESK www.fitnfabs.com Dear Readers, With the autumn issue of FitNFabs magazine, we're bringing to you stories about an important topic that is very near and dear to my heart. Cancer has affected so many people in my life. What inspires me everyday are the warriors who have not only overcome cancer in all its various forms, but have further made it their life mission to educate others about cancer. We hope that you learn a lot from this issue and share it with your family and friends. We can all help to promote cancer awareness in our communities. If you have any stories or comments to share with us, we'd love to hear from you!

Yours Truly,

ROSALIDIA DUBON Rosalidia Dubon is an entrepreneur and educator in the media publishing and content marketing industries. She is the founder of Dubon Consulting and a committed advocate of women and children’s issues worldwide.

CHRISTOPHER MATT Christopher Matt is an author, life coach, and Reiki practitioner based in the San Francisco Bay Area. He has a passion for philosophy, self-improvement, and powerful ideas. Christopher cares deeply about healing people and helping them find meaning and happiness within themselves and live fulfilling lives.

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CONTRIBUTORS

FITNFABS Fall 2017

RICK GREEN Rick Green has over 20 years of experience in the health and fitness industries. He is a certified personal trainer and nutritionist, licensed USA boxing coach level 3 and owner of Force Fitness in San Jose, CA.

CARMEN MILAGRO An entrepreneur, art lover, international entertainer and

philanthropist, Carmen Milagro is the founder of Borbón, a premium

skin care brand with products made from the world’s finest exotic raw ingredients and inspired by homeopathic traditions.

DR. CHRIS COLGIN Dr. Chris Colgin is a speaker and chiropractor serving the San Francisco Bay Area with 20 years of experience and specialties in weight loss, lifestyle medicine, wellness, and pain relief.

HECTOR MARTINEZ Hector Martinez is a tax accountant at KPMG and a board member and External Relations chairperson for Latinos in Finance. After studying accounting at the University of San Francisco, this proud Salvadoreño embarked on a new journey as an enthusiastic student of life — discovering himself and his role in this world through chance encounters, friendship and mentorship. His mission is to inspire everyone to think positively and to achieve unbridled happiness.

LAUREL MINES Laurel Mines is a Physical Therapist working in self private practice in the Bay Area. She received her Doctor of Physical Therapy from the Massachusetts General Hospital Institute in 2011. She specializes in orthopedics with a focus on the metaphysical aspect of healing.

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FABNHOT

BEAUTY

SUNMyth PROTECTION IN FALL: or Must?

By Rosalidia Dubon

As soon as summer officially ends, you're off the hook from worrying about sunscreen, right?

BETTER LOOK AGAIN

, because this is where you would be mistaken. Our skin needs sun protection all year round — regardless of the season and the weather. YES, even on cold winter days when the warmth of the sun is as infrequent as the blue moon. Unfortunately, people don’t think about UV damage when it isn’t sunny and warm. It’s time to get sun smart!

Myth: If it's cold or snowing

FACT: UV RAYS ARE JUST AS DANGEROUS! When you’re packing away

Myth: I have a dark skin so I

FACT: Everyone, regardless of skin color, can benefit from SPF, especially

Myth: I don’t need

FACT: While many cosmetics contain SPF, others do not.

you don't need sunscreen. don't need sun protection.

sunscreen because cosmetics contain SPF.

Myth: You can't get sun damage through glass.

the handheld fans, don’t retire the sunscreen!

when exposed for extended periods. Those with dark complexion may not need as high an SPF as someone with fair skin, but they’re not immune to skin cancer.

Even if your foundation contains SPF, it may not be enough to protect you.

SPF 30 blocks out 97% of UVB rays. Wear it beneath your foundation to be safe and MAKE SPF YOUR BFF!

FACT: WINDOW SEAT FANATICS, BAD NEWS COMING YOUR WAY… We usually think that indoors are safe from UV rays but that's not true.

Some UV rays can get through unless you treat the glass. If you spend any amount of time sitting in a car or by the window in the office, you definitely need sunscreen.

Myth: To avoid deficiency of FACT: A healthy diet provides enough Vitamin D. Vitamin D, we need plenty of sun exposure.

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As much as you love your sun-kissed glow, it can be hazardous without protection. Healthy diets, supplements and incidental sun exposure have you covered for Vitamin D, so don’t be afraid to put on sunscreen.

FABNHOT

BEAUTY

Safely PROLONG

Your Summer Tan

By Rosalidia Dubon

Summer is all about fun and the sun, from swimming and water skiing to lying lazily on the beach and getting a delicious tan in the process.

We then wear it like a badge of honor as if to say, “I HAD THE BEST SUMMER!” Alas, we sigh as that sun-kissed glow begins to fade in the autumn months. Here are some tips for getting some extra mileage out of that summer tan.

KEEP YOUR GLOW GOING:

If you were well-behaved in summer and were applying your sun-screen properly (i.e., after every few hours), chances are that you must have gotten a nice after-sun glow. Now, even if you are not getting enough sun exposure, don't let your good habits skip off. You can still benefit your skin with the refreshing and rehydrating effects of a decent after-sun care, to top up your skin’s moisture level.

LOCK IT:

There's no better way to keep your summer glow than to lock it by slathering on lotion. Moisturizing is the key element in keeping a tan longer than usual. A good face moisturizer and a body lotion can give you results that you’ll be pleased with.

STAY OUT OF HOT WATER:

POLISH, DON'T PUNISH:

Exfoliation is particularly useful before you go for self-tanning to make sure that your skin is hydrated, free of dead cells and dull skin. If you don't exfoliate before tan, your tan will start peeling off after limited sun exposure. So slough away dead skin cells with a gentle exfoliator first before going out in the sun. Afterwards, be gentle. Rigorous exfoliation will rub the tan away.

CHEAT!:

When the natural tan begins to fade, augment your existing tan with sunless spray tan products and bronzers to give your remaining tan an extra bit of glow. The trick here is that you don't need to put it on your whole body. Just swirl it where the sun naturally hits: the forehead, temples, nose, and cheekbones. Fake tans are an easy option for the sun-kissed glow all year round.

ENHANCE, OR BE AWARE:

Though your natural tan won't last forever, the steps above will help you prolong and enhance the effect. As your natural tan goes away, move to a tinted self-tanner to keep the memories of your summer fun fresh in your mind!

Hot showers can dehydrate your skin and peel off your tan (i.e. your summer treasure). Avoid hot showers as much as you can and keep them short.

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FABNHOT

BEAUTY NOW YOU SEE IT, NOW YOU DON'T

4 Tips to Naturally Blend Hair Extensions

By Brianna Meighan

Sometimes you wish your hair was longer, had a bit more pop, could do something different. You might not have the patience to grow it out or learn new styles, but there's hope!

Clip-in hair extensions are a great way to update your look in a matter of minutes. Don't be intimidated by what you've heard. As someone who uses them daily and even created a line of extensions called Hermana Hair, I can tell you how easy it can be once you know the basics.

If you follow these 4 tips, you can make extensions fit seamlessly into your life with no one else the wiser!

1. When choosing a color to match

About the author:

Brianna Meighan is an American-Panamanian TV Personality, Model, Entrepreneur, Travel Expert, and Bestselling Author. When she isn't posting on her fashion and lifestyle blog BriannaMeighan.com, Brianna is working on her line of hair extentions, Hermana Hair.

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your own hair, choose a color that matches your hair from the middle to the ends. Never choose the hair color at your "roots" since the hair at your roots tends to be a different shade from the hair in the middle or the ends. I always recommend that the best color to choose for your hair will be the one that matches with the lower half of your hair.

2. Lighting is everything! When

determining the best color extensions to choose, stand in natural light (by a window works best) and color match your hair based on its tone in this lighting. This will give you the most accurate color match, which will help your hair extensions to look the most natural. If you try to color match your hair while standing in low light or artificial light, experts

say that you could be off by up to 3 shades!

3. If your hair has multiple shades,

highlights or lowlights, the very best thing you can do is to purchase 2 sets of extensions, one set slightly lighter and the other slightly darker than the middle/tips of your hair.

Don't stress about getting a perfect match. Most women have about three to seven different colors in their hair. You just need to stand in good natural lighting to find light, medium and dark shades. From there you can decide what direction you want to go in.

If you are looking to achieve a highlight look, buy extensions in your lightest and medium shades, then layer it in with your real hair. By combining the two sets, you achieve a more natural look with dimension.

If you're on a budget, just aim for the middle shade.

4. Stay away from synthetics and

cheaper hair. Always get Remy human hair. It's the least processed, comes from a single donor, is the full length of hair from root to tip, and the cuticles run in the same direction (blending in easier with your own hair). It can be dyed, highlighted, and lowlighted just as you would your own hair. By picking a color as close to your natural shade as possible, your hairdresser will always be able to color match the extensions.

FABNHOT

BEAUTY

5 HAIRSTYLES THAT MAKEExtensions A MUST!

By Brianna Meighan

Now that you have gorgeous, glossy locks, get ready to see the full potential of your clip-in hair extensions. Regardless if you have blonde, brunette, red or black hair, using hair extensions opens up a world of possibilities for your hair.

1. HALF UP – HALF DOWN

This simple style is timeless and perfect for day or night. I recommend using 20-inch long remy clip-in hair extensions with at least 160 grams in weight to get maximum impact for this look.

Simply divide your hair in two parts and pin the top half of the hair back. Add curls and spray with hairspray to get a real sleek professional look.

If you’re in a rush, forget the curls and just keep the bottom half straight and the extensions will provide the length and body to complete this cute look.

2. HALF CROWN BRAID

If you can French Braid, you can master this look for everyday cuteness. You simply have to sectionoff the hair and braid in a small plait close to your forehead hairline to create the headband effect.

This is perfect for a coffee date or cocktails with your best girlfriend.

3. HEADSCARF HAIR ROLE

One of my personal favorites for when I’m in a hurry and need a cute hairstyle. Tie your favorite scarf or headband around your head, secure in place and then roll your hair around the band creates a loop and then secure the hair in place

with a bobby pin and a bit of hair spray. Either a scarf or jeweled headband to create the perfect accessory to your outfit.

4. SOCK BUN

My all-time favorite updo is the sock bun. And, what's best is this look that will last all day. Easy to maintain, you can enjoy this hairstyle with pretty much any outfit. Start with a very high pony tail, roll down your favorite sock bun creator and there you have it! Spray the fly-away hairs in place and wear with pearl earrings and you’ll be turning heads everywhere you go!

5. LOW SIDE PONY TAIL

This is a great way to guarantee perfect hair in every Instagram photo you snap! Simply secure a low ponytail just behind your ear, at the nape of your neck. Take a small section of hair and wrap it around your hair elastic and secure discretely in place with a bobby pin and hairspray. If you feel like going the extra mile, add a few curls in the ends and you’re ready to go!

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FABNHOT

BEAUTY fall beauty tips

Hydrating Your Skin for Cooler Weather

By Rosalidia Dubon

Avoid letting cool, dry weather become a serious nightmare by taking the following precautions:

Daily moisturizing: Whether you live in Asia or the frozen desert of Antarctica, an oil-free face lotion is your first step. Your skin is thirsty. Give it what it needs.

Keep your body hydrated: Applying moisturizers on your face won't be enough if your body is dehydrated. Don’t forget to drink water just because it’s under 70 degrees. Researchers still debate whether we need all 8 glasses of water per day, but it couldn’t hurt! So, keep your body hydrated for a healthy and glowing skin.

Avoid extra hot showers: Because hot water can rob all the natural moisture from your body, you’ll want to avoid the temptation to take extra hot showers during winter months. Use moderate temperature showers for a shorter period of time. Finish with a splash of cool water to close the pores.

Lubrication after shower: Lubricate your skin with essential oils or pure cocoa butter after showering. Cocoa butter is a natural alternative to petroleum-based moisturizers. Essential oils can be added to lotions. Jasmine, lemon or geranium is ideal!

Exfoliate: Healthy skin that is free of loose, dead cells is necessary for the proper application of both moisturizes and makeup. Exfoliating twice a week during winter would be enough.

Try this low cost, DIY exfoliating scrub: ½ tsp each of warm honey, brown sugar & lemon juice.

Directions: Mix and let sit for a couple minutes for the sugar to dissolve properly. Use this as a scrub for a few minutes in an even circular pattern and then rinse with lukewarm water.

Hydration for skin is vital for all skin types and the above-mentioned tips can help every skin tone and type attain that happy, healthy glow.

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SPIRITUALLY FIT CREATIVELY FAB:

&

Portrait of 2 Role Models BehinD Heaven’s Door Cancer Foundation

By Kelly Shaw True beauty goes beyond the superficial; it comes from within. This is one belief that Carmen Milagro and Daphne Evans share in common. This is not to say that skin is not important to Carmen or Daphne. As Carmen Milagro remarked in our interview, “In my opinion, beauty also stems from our face, our skin and bodies; how we feel about them, how we talk about ourselves and how we treat our temples is super important.” Both women are fully invested in helping women love the skin they’re in, and they each propagate this mantra in their own way.

Carmen Milagro 12

e Daphn

Evans

PEOPLE

FITNINSPIRING

As an entrepren-artist trying product after product to help her skin recover from sun damage, aging and acne scarring, 53-year-old Salvadorean-American Carmen Milagro grew frustrated with the products that she was putting on her skin not living up to promises nor being naturally free of toxins. In fact, most were full of harsh chemicals. Her answer to this problem was to create a new product line for women who want to nurture their skin gently, organically and safely. At its core, Borbón Skincare is born of nature. Its ingredients are natural and entirely edible and packaged in unique violet glass jars designed with the technology to provide “natural preservation qualities.” Carmen started asking the thought-provoking question: If it isn’t healthy inside the jar, why would you put it topically on your skin? Borbón’s artists, designers, and craftsmen have spent countless hours in creating formulations that reflect their values and commitment to clean, safe, responsible living.

Daphne is excited about the foundation’s new headquarters: “I finally decided to move the foundation to this large lovely home. Starting this summer, our home will be open to the women of the Dallas/Fort Worth area. The front salon will have a baby grand piano so that the women will be welcomed by music. The large carpeted room will be the dedicated massage, meditation and relaxation area for women to come for monthly tea luncheons, massage therapy and the lifting of their spirits. In the meantime, says Daphne,

Daphne Evans is a three-time cancer survivor and author of the book “Beyond Beauty: A Warrior’s story.”

Daphne Evans is the founder and CEO of Heaven's Door Cancer Foundation. Heaven’s Door is a spa treatment & advocacy foundation for women battling cancer in the U.S. and has recently relocated from the Bay Area to Dallas, Texas. Daphne reaches out to thousands of women across the country to visit them, send them to spas in their areas, and help them feel beautiful and strong in spite of the battle that they are fighting. As she encourages her divas to come with stiletto shoes to have prayer and take selfies before being wheeled into surgery, her mantra is "We will NOT be defined by our diagnosis.”

“I will still virtually manage the SF law firm and will continue networking to support our charity.

Please send your prayers as we embark on this new journey!”

After interviewing Carmen and learning more about Daphne, I felt inspired to be more conscious about how I treat my body from the inside out. Through their stories, I discovered that developing tough, deep, warrior skin is not only possible, but also a journey worth embarking on; and sensitive skin should be celebrated and nurtured, too. I hope that through their stories, you will be inspired to be gentle with yourself, be strong when called upon, and above all be comfortable and happy in your own skin.

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PEOPLE Q&A with Carmen Milagro: What does beauty mean to you?

I believe that true beauty stems from several aspects of one’s innermost heart. For me, beauty comes from my relationship with my spirituality and core beliefs and how “fit” I am to guard and nurture those beliefs. Even in my darkest moments, I do everything in my power to dwell in the light. I believe that beauty is the soul pouring forth from your eyes, your smile, a warm embrace and a kind touch. Beauty comes from sharing your gifts and being generous with your time to help others!

Real inner beauty in my opinion comes from these simple principles called love, altruism and philanthropy! And that’s one reason I sit on the board of Heaven’s Door Cancer Foundation!

Self-love begets beauty and comes from my connection to my deepest, strongest, most vibrant creative roots and that make me feel absolutely fabulous, fulfilled and alive!

In my opinion, beauty also stems from our face, our skin and bodies, how we feel about them, how we talk about ourselves and how we treat our temples is super important.

Have you encountered body shaming in your life? If so, how did you overcome it?

I have actually, when I was younger in junior high school on the softball team. I wasn’t thin, I wasn’t pretty, I wasn’t fast and I wasn’t popular. Some of the thinner “pretty” girls would talk about me on the field…in those loud whispers that really aren’t whispers at all.

I learned VERY early on before the body shaming started that I was different. I didn’t speak any English on my first day of school (Spanish is my 1st language), I ate different foods, I dressed differently, I behaved differently; I was creative, I was nerdy, a bookworm. I was intelligent but I was also a daydreamer. So, by the time I hit the softball

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field, I had methodically and intentionally TAUGHT myself not to care what ANYONE thought of me.

And that holds true today. There’s a meme out there on the Internet that I love: “Other people’s opinions about you are none of your business.” I believe this 1000%. However, just because I don’t care what others think of me doesn’t mean I don’t notice and it doesn’t mean that sometimes it doesn’t sting.

What part does emotional health play in your health and wellness practice?

I believe in the old adage: sound mind, sound body. And I also believe that if you nurture your sense of self, if you apply self-care principles, if you accept yourself as beautiful, then you are “headed” in the right direction. If you constantly have negative self-speak (I’m too fat, I’m not good enough, I am ugly), I believe that pretty soon your mind will lead your body and because you “believe it”, you become just that. It is not to say our emotional well-being and our health are not affected by external factors; of course, they are, but having a positive, healthy, generous and compassionate attitude towards your own being tends to pay off in so many positive, impactful ways.

What attributes would you say have helped you stay the course through thick and thin?

My creativity, faith, joy and certainly tenacity and perseverance. Some may call it stubbornness – I’m okay with that. I am usually quite stubborn and do not give up easily, so yes. I’ll take it!

What one piece of health and wellness advice would you give our readers?

Have faith! Have faith in YOU! Take good care of your heart, your soul as well as your body!

After all, you are fabulous! No matter how old or young you are or how tall or short or thin or plump, rich or poor, light or dark skinned you are…YOU are fabulous!

Allow yourself to thrive! Neither the sun nor the moon pause to ask for permission to light up the sky!

FITNINSPIRING How do you find inspiration in your dayto-day life?

I find inspiration in a few different ways. I am my own #1 champion because I have to draw inspiration from within myself first and foremost. As a single woman, there‘s no true committed partner to rely on or lean on - not yet. Maybe one day. At the end of the day, I’m the only person qualified to inspire my own life. I honor my Wise Latina within, my feelings, my thoughts, my “intuition” and my truth. I guess, I’ve always known this but until recently, hadn’t fully accepted it in its entirety.

No one else can inspire your journey if you do not already have that spark within.

I always find inspiration when I figure out ways to help my community, local as well as global whenever I can as often as I can. Whether it’s sharing my music, creating a safe and toxin-free skincare product, or starting a new company that gives back to women who deserve an alternative way to improve the quality of their skin as well as life, I find true satisfaction in this.

Music and creativity are and always will be the gateway for sharing my heart and soul with others.

Music has taken me to many beautiful places and this November is no different! My work as the fishy songstress of Pastora Pez songs (an under-the-sea-

Sunday-school children’s app www.pastorfish.com) has lead me and a diverse dynamic group of likeminded generous people on a very special trip to Cuba (Nov 2017) to help bring these ideals of love and tolerance via music and dancing turtles!

Daphne also recently took a spiritual trip to Cuba.

She told me the following about her experience there: “The people I met are a very friendly and loving people. Even though there was a language barrier on our part, they found a way to communicate with us to show us that they loved us. They are survivors, and they are creative. If they don’t have something, they create it and move forward. The people that I visited are living with the lack of freedoms and in poverty. They have limited cell phone use, which is monitored, and no Internet unless they go to the town square. They cannot join us on the web. Yet they are patient. I love them for this and hope to help them even more.” How can I hear Daphne’s story and not find inspiration?

I am fortunate to have a multitude of people who have loved me and guided me all throughout my life. But right now, in this moment, I must say I give ALL the credit where credit is due to my dear friend, the incredible Cancer Diva herself, Daphne Evans (CEO of Heaven’s Door Cancer Foundation, 3x Cancer Survivor, Chaplain & World Activist) for inspiring me to be my authentic best and helping me get to such an emotional and spiritually healthy place in my life! I believe that everything falls into place exactly as it should when your heart and soul are tuned up!

For more inspiration, read Daphne Evans’ and Heaven’s Door Cancer Foundation’s NEW Book: Beyond Beauty - Warriors Story https://www.amazon.com/Beyond-Beauty-WarriorsDaphne-Evans/dp/0692809317

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Sherry Campos In 2015 I was told I had adenoid cystic carcinoma. By the grace of God it was found in stage one, a tumor in my mouth. They were able to remove the tumor and today I believe I am cancer free. Thank goodness for my orthodontist who found it by accident and I was able to get it removed before it metastasized. Since then I have tried to eat healthier and have a healthier lifestyle and have positive thinking and live a stress free life.

Even though stress is always around I try to control how I react to it.

Sheila Ash Cancer does not define me. Diva does. Fashion is my passion where one does not need a reason to express oneself. Expressing oneself is reason enough. Through the bnb ownership, I can reach many people from all over the world. Through their stories and mine, we touch a life. I had breast cancer, stage one. I live harder, with more appreciation, and make every moment count. I have a boyfriend 15 years younger to make those moments count more. Any moment the hammer can fall. I will hammer all over this land.

Rachel Salinas Rachel Salinas is a devoted and spirited mother of 3 children who went through a double mastectomy, 3 months of chemotherapy, and 5 weeks of radiation. She suffered many side effects, some of which are long-term, including lymphedema, hot flashes and painful skin changes. Nevertheless, Rachel is a fighter, who continuously exhibits the strength to battle adversity knowing that it also serves as a model and legacy for her young children. Despite the high risk of her cancer returning, Rachel works tirelessly for cancer awareness and prevention programs along with raising her children and working a full-time job. She will be featured in Amor Traceski's book.

Terri Cluff This picture is her ringing the completion bell of finishing her second round of chemotherapy.

At this point she's had over 30 sessions of chemo and radiation.

She's the strongest, kindest, most beautiful woman I know.

Even though this is the 2nd time she's gone through this, having breast cancer, she remains so positive. Always lifting others up, she is my true hero!

- Danyl Phillips

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FITNHEALTHY

WELLNESS 3 EASY WAYS TO

IMPROVE BLOOD FLOW POST CANCER TREATMENTS

By Dr Christopher Colgin

When battling cancer, improved blood flow is needed to combat effects such as fatigue. Listed below are some ways to help improve blood flow post cancer treatments.

Yoga is a wonderful stress reliever and places the practitioner into a greater sense of ease and well-being.

TAKE PART IN PHYSICAL ACTIVITY Exercise is beneficial for everyone, including those who are in recovery. Activities like swimming, jogging, and bike riding and anything that gets the heart pumping and blood flowing can help reduce stress, eliminate toxins and reduce fatigue, depression and recovery time. Consult your doctor to see what activities are recommended for your stage of treatment.

SIGN UP FOR YOGA CLASSES Many have found the improved mobility and pain reduction of low impact yoga to be beneficial for those battling with cancer and treatments. Some consider it a life-saver! Yoga helps clear out toxins from the cancer treatments more effectively as the asanas tend to increase blood flow, stimulate the muscle as well as balance the glands and enhance the lymphatic flow in the body.

MASSAGE THERAPY Massage therapy is a great way to ease tension and get the blood flowing. Let your therapist know ahead of time about your condition and your doctor’s recommendations so that they can give you the best care. The hands of a skilled masseuse or masseur will ease tension, relieve soreness and get those knots out, allowing blood to flow, medicine to work and stored toxins to be carried away from the body. The power of touch is healing, not to mention that it’s nice to just spoil yourself during these difficult times!

Amor Traceski Amor Traceski survived breast cancer in 2013 and ovarian cancer in 2016. Despite physical setbacks, she was steadfast in her commitment to family and community.

In fact, she even served as vice-president, then president of the Foster City Lions Club. Feeling blessed with the proverbial “new lease on life”, she was inspired to do more. Now her mission is in life is to write a book that draws on her own cancer experiences as well as the stories of 20 cancer survivors. Her supporters are contributing to her Go Fund Me account to get the book published. Entitled “Been There, Done That: Practical Tips & Wisdom from Cancer Survivors for Cancer Patients,” her book is scheduled for release at the end of year.

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From the Diary of a

CANCER CAREGIVER

By Carmen Milagro

The Purple Pedicure I spent an entire afternoon pampering her, a luxurious interlude… so I thought.

I came to realize during that precious day as I gently massaged her back and temples and she sighed in relief, that this was NOT a luxury; it was an absolute necessity for her well-being, comfort and to soothe her soul.

After I finished plucking her eyebrows and she gently whispered “Gracias hija,” I cried. She was so relieved that her eyebrows were done. She ALWAYS took great pride in them and that day was no exception.

When I asked her what color she wanted for our pedicures, she chose THE brightest most vibrant royal purple nail polish #929 (called Let’s Talk by Sinful Colors) that I pulled out of my overnight bag!

That purple is a shade that my Mami would NEVER have worn before in her life! And when she chose it, she had the sweetest most mischievous smile that I had ever seen on her beautiful face! I was so surprised by her choice that I HAD to ask her why she chose that color.

Her response? ”Because it makes me laugh that an old lady like me is going to heaven with electric purple toes!”

18

On January 8th, 2013, she did just that. She arrived in heaven with a smile on her face, a light heart, healed body and her electric purple nail polish.

My mother is still my heroine. I keep that nail polish on my desk every single day to remind me that the work we do at Heaven’s Door Cancer Foundation (www.heavensdooropen.com) is of vital importance to each and every Cancer Warrior, Diva and Conqueror.

And every year on October 10th, I wear that same shade of purple nail color on my toes to honor and remember her on her birthday! I hope you’ll all join me on 10/10/17 – paint your toes purple in honor of your lost loved one(s) to cancer. #lostlovedones

Carmen Milagro Founder Borbón Skincare, Inc. www.borbonskin.com

FITNHEALTHY

WELLNESS TIPS TO

Lessen Fatigue

FOR CANCER PATIENTS

By Rick Green

Fatigue is normally a common symptom in most cancer patients but it tends to differ for each person. For some, the fatigue may be so great that they cannot leave their homes. Even daily routines feel like an oppressive weight. While for some, fatigue may end after treatment, but for others, it may take months to fully recover from it.

While fatigue doesn’t manifest the same for everyone, there are some general tips that may improve the symptom.

REST, BUT NOT TOO MUCH

Getting a little rest when needed can help recharge, but don’t overdo it. A nap may make one more tired and lose sleep during the night when it’s needed the most. A short 30-minute nap should do the trick.

STAY ACTIVE

Doing regular but moderate exercises such as walking is a good way to help ease fatigue as well as help one sleep better at night. Some exercises such as aerobic and strength building may also help one manage fatigue, but only if a doctor has signed off on the activity. One may need to see a physical therapist in order to learn the best exercise routines for their condition.

exerting yourself too much and exhausting your energy level.

REDUCE STRESS

Battling cancer and undergoing treatments is already one of the most difficult and stressful situations people find themselves in. With that said, it’s time to cut out all non-imperative sources of stress. Much of life’s stressors are avoidable and/or something we take more seriously than is required. Now it’s more important than ever to clean the closet of stressors, from difficult people to taking on unnecessary projects.

It’s good to talk to specialists like nurses and therapists about ways to handle and reduce stress. Support groups are another excellent way to reduce stress by sharing your burdens with a group and learning their coping methods. It’s vital at this period to be mindful of the taxation that stress can have on your body when you need all your faculties to heal.

SAVE ENERGY

In order to help manage the symptoms of fatigue, one is advised to refrain from overtaxing the body and learn to accept that they just can’t do everything as they used to before. Feel free to ask for assistance when it comes to doing some chores, as well as prioritize and focus on the most important tasks. This helps you plan ahead and spread the activities throughout the day, whereby even if you do the work slowly, you are not

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20

FITNHEALTHY

WELLNESS

THE SECRETS TO SUPPRESSING YOUR APPETITE

By Christopher Matt

We start our diets with the best of intentions committing to control portions and avoiding carbs and sugar. But then, the cravings set in and too often once we start to indulge, it’s all over. Before we know it, we are feeling full, guilty and asking, “Why did I just do that?”

This is where appetite suppressors can help where sheer will alone fails us. They help us feel full and avoid cravings without all the suffering.

Believe it or not, the healthiest and most effective appetite suppressant is something you already have in your kitchen, but there’s a trick to using it. Read on and we’ll tell you the secret.

The recipe is simple: any healthy, flavorless oil.

How it must be used is the trick. I recommend coconut oil, but olive will work just as well.

It doesn’t matter if it’s summer and the oil is liquid, or if it’s winter and it’s white and congealed; it works the same.

Why does the flavor matter? Well, the brain associates the sight of food, aroma, even the act of chewing with the presence of food in the stomach to begin the digestion process. It ties it all into your cravings and pleasure response to get you to keep providing it with nourishment, and doesn’t concern itself with your weight goals.

But here’s the catch! You have to hold your nose so that you smell and taste as little as possible.

You have to avoid all food for an hour before and after you take the coconut oil. That is, you can’t have food already in your stomach being digested, and you can’t allow your body to associate the sudden calories with food. That means don’t look at food, smell food and above all eat it for an hour. Then you need to give it time to work. Over the next hour, your appetite will reset, and you won’t be hungry again for several hours.

If you do this regularly between meals, you won’t be tempted to snack, which means that you consume much less unscheduled calories.

You also won’t be as hungry and apt to overeat.

In fact, you will probably have a smaller appetite for when you do eat. Also, those healthy coconut fats will do wonders for your health and complexion!

The sudden presence of calories from healthy fats in your stomach magically resets your appetite, making cravings disappear.

21

FITNHEALTHY A 3-DAY FAST TO

WELLNESS

Reset Your Immune System

By Christopher Matt

The “starvation” diet has long been panned by nutritionists as an unhealthy and inefficient means of losing weight, since most people over-indulge afterwards and pack on all those lost calories. The other drawback is that the body in starvation mode favors putting the fat back on. However, by the time you’re on day 2, the body has indeed begun to burn fat stores, and done right, one can minimize damage and guard against undoing the good by overeating. But the real benefit comes in day 3 when the body begins purging weak cells. New studies show that this surprising effect completely reboots your immune system.

You see, the body has a lot of tired, old and weak cells still hanging on to their job functions and using up extra nutrient resources. The body needs to purge these inefficient cells in order to create new and healthy cells to replace them. When that happens, it maximizes vitality and protects against sickness and disease with an amped up immune system full of healthy new white blood cells.

This is not only recommended for the general public, but also those battling cancer and undergoing chemo and radiation treatments.

Such treatments are known to weaken the immune system, but a three-day fast can reinvigorate the immune system and help strengthen the body against this assault.

It is important to prepare for fasting by weening off of caffeine, alcohol and unnecessary drugs and toxins, as well as meats, fish and dairy for a few days before the fast. Certainly take all medication recommended by your doctor, and consult your doctor before attempting to fast. Also, notify family, friends and coworkers of your intention to fast, just in case you get hangry — they have a right to know.

For 2-3 days prior to the fast, consume mostly fruits, vegetables and nuts. During the fast, drink plenty of water, and if you need some calories, use some juices. This may be a good time to use the teaspoon of coconut oil trick found on page 21 to combat hunger pangs if they’re getting the best of you. To end your fast, drink soups dense with boiled veggies and don’t add solids back in the first day.

Fasting takes discipline and commitment, but doing so not only strengthens your body, you may find that the strengthened resolve required to complete a fast will be honed for other areas of your life as well!

22

WELLNESS

FITNHEALTHY

By Christopher Matt You’re taking vitamins because you care about your health and you want to feel your best, but are some of them actually causing you anxiety?

How can you find out?

Some vitamin supplements are stimulatory. It turns out that they tend to make some people feel anxious. Reactions vary from nothing at all to mild to full-blown panic attacks. Among them

Are

Your

Vitamins Causing You Anxiety?

are B Complex vitamins, copper, manganese, ginseng, eleuthero and folic acid.

Not everyone reacts to foods, drugs and supplements in the same way. In fact, there are wide variations in reactions. Not only that, a person’s reaction to substances can change over time. If you suspect you may be having a negative reaction to something, discontinue it and look for a change. If you wish to be certain, you can add it back in and confirm.

And while you’re looking at vitamins, don’t overlook caffeine, which also causes anxiety in many people. If you notice something triggers or inflames your anxiety or makes you feel unpleasant in any way, you have to weigh the benefit against the cost.

23

FITNSTRONG

CANCER &

FITNESS

PHYSICAL

Cancer and cancer treatments can really wipe you out. Your energy level just isn’t the same. The rate of decondition can be very rapid. You can lose stamina as well as muscle mass in as fast as two days. It is important to manage your physical condition to prevent further deconditioning and maximize energy.

ACTIVITY

By Laurel Mines, PT, DPT

1. SLEEP.

Balance sleep and physical activity. Your body will need more sleep than you may be used to. Do not try to fight this. Your body is metabolizing at a different rate and healing takes more energy. However, there is a fine line of balancing sleep and physical activity. If you spend too much time resting you may lose stamina. Try to get 8 hours of sleep per night, maybe more and some short naps during the day may be needed.

2. PACE YOURSELF.

Your stamina for regular daily activities as easy as getting ready for the day or cleaning the house can be significantly lower. It's important to pace yourself. Pacing yourself can help you prevent getting completely wiped out with simple daily activities. You may need to rest after only 15-30 minutes of activity. Resting in between bouts of activities can help keep stamina up throughout the day.

3. PHYSICAL ACTIVITY.

Physical activity can prevent and slow deconditioning as well as strength loss. Try 30 minutes of cardiovascular activity 3-5 days per week. Brisk walking is a great cardiovascular activity. Find an activity you enjoy. You want to 24

work at a sub max level. How do you determine this? Use a rate of perceived exertion scale (RPE) where 0 is no activity and 10 is running as fast as you can. You should work at a level of 4 to 6 out of 10. It is most important to listen to your body, so adjust your activity as needed.

If this feels like too much, even 10-15 minutes can be beneficial. Or you can split bouts of cardiovascular activity up throughout the day, 15 minutes in the morning and 15 minutes in the afternoon or evening. Feel free to do more if your body allows it.

4. STRENGTH TRAINING.

Light strength training can prevent and slow muscle loss and weakness. Warning: cancer and cancer treatments can decrease the strength of your bones. You may need to dial back on your strength training regimen in order to prevent insufficiency fractures, which is a fracture that happens when normal stress is applied to a weak bone. Three to five days a week of light strength training is sufficient. Even 10-15 minutes is beneficial.

The most important thing to remember is to listen to your body. Each day may be different.

Some days you may want to rest and other days you may want to take advantage of higher energy. Stay strong, keep fighting, be a survivor.

FITNSTRONG

FITNESS

THE MISSING AB MUSCLE FOR A FLATTER STOMACH

By Laurel Mines, PT, DPT Still trying to get a flatter stomach? How many crunches will it take? We all know diet and more cardio helps but there is another element. The missing ab muscle, the TA! Your abdominal muscles, also known as your “core� muscles, are composed of 4 layers of muscles. Let's go through a brief anatomy lesson. The fist most superficial layer is your Rectus Abdominus (RA), the 6 pack muscles. Under that you have two layers of obliques the exterior and interior obliques (EO and IO), known as your side ab muscles. And the 4th,

So how do we do strengthen this muscle?

1. First, you have to wake it up! Chances are this muscle is pretty lazy. To wake it up lie on your back with knees bent and feet flat on the floor. Place your index and middle fingers of both hands on your pelvic bones on your lower abdomen. Now slide your fingers in towards your belly button just about an inch. Your fingers should be on your lower inner abdominal muscles. This is the best way to feel the TA contract. Now with your lower abdominal muscles pull your belly button straight down towards your spine. Do this slowly and you should feel the muscle under your fingers contract and become firm. This might take a little practice.

forgotten layer, is your Transversus Abdominus (TA) Neglecting to strengthen the TA can prevent you from getting the flatter stomach you are trying to achieve. The TA basically wrap around your entire midsection from one side of the spine across your abdomen to the other side of your spine. This muscle is also known as the corset muscle. It acts as an internal corset as it compresses and pulls in the abdomen. So a stronger TA pulling in your abdomen will help flatten the stomach.

2. Second, use it to stabilize the abdomen.

Contract your TA and keeping that contraction while alternately marching your legs up and down one at a time.

3. Now let's get it stronger. Add the TA to your crunches. Hands behind the head, try to keep your elbows wide. Contract your TA muscle. Crunch up until your shoulder blades are just off the floor. Keep your TA tight and lower upper body down towards the floor. About a 2 count crunch up and a 4 count lower down. Try 3-5 sets of 10 for a total of 30-50 reps. Once you get better at it, you can increase the number of reps per set. Give it 3-4 days per week for about a month.

Watch as your stomach gets flatter and more toned with much fewer reps!

Laurel Mines, PT, DPT Laurel is a Physical Therapist working in private practice in San Mateo. She can be reached at laurelcmines@gmail.com.

25

WELLNESS

12 STEPS TO BEAT

DEPRESSION

By Christopher Matt

Whether it’s brought on by finances, relationship stress, or dealing with life threatening illness, we all go through periods of feeling worn down, a loss of vitality or powerlessness. Sometimes it doesn’t seem worth getting out of bed in the morning, and we just can’t deal with people right now.

Here’s some surefire steps that are guaranteed to make you feel better.

Step 1 - Admit YOU'RE FEELING DEPRESSED. It's okay, and you have to admit to yourself that it's okay. Depression doesn't define or characterize you or your life. It's just something you're dealing with and it's temporary..

Step 2 - Decide that you are going to do something about it.

This is actually one of the biggest and most powerful steps of all, because it is the decision that begins your healing process. Everything else that you do merely supports this creative act. Don’t overlook it; in fact, take a moment to bask in the raw power that you possess over your future. Everything that comes after is just keeping yourself on task and doing what you’ve decided needs to be done.

26

Step 3 - Eliminate all sources of negativity.

Yes, you want to stay informed of current events — yes, you want to follow the protests in the news and to voice your opinion, to help inform some of your less informed friends on Facebook. All important and valuable things for you to do… when your reserves are full. But when you are depleted (as you are temporarily), this is not the time. Know when you haven’t gotten enough food, when you haven’t gotten enough sleep, and when you don’t have the positivity and energy to handle another drain — like all the insanity in the world. It’s not about not caring, it’s about taking care of yourself.

Trust us, we have the important stuff covered.

We can do without you for a week. Your causes ain’t going anywhere. Avoid the news, logout of Facebook, and don’t even turn on the television or radio. This isn’t the time for nerve wracking commercials either. Pro Tip: Electronics erode peace of mind, even when they aren’t blasting something negative (and they’re always blasting something negative).

Step 4 - Break out your feel-good playlist.

Yes, I just contradicted Step 3, but bear with me!

My playlist is literally titled “feel good.” These are the songs that never fail to get you singing, dancing or snapping your fingers to the beat.

These are the songs from when you were in

FITNMINDFUL high school that make you feel young again.

You’re going to need to be mobile, so plug in your headphones and proceed to…

Step 5 - Get out of the house and grab some sunshine!

You need vitamin D and to recharge those chakras. Yes, pure, unadulterated sunlight. We are meant to live and move around outdoors.

We need to change our scenery and hopefully be around people. (I know you can’t right now, but you don’t have to talk to them, just see them and try to smile. It’s reassuring to the unconscious to know they’re there!) Pack a lunch and picnic at the park, and lay out in the sun for 20 minutes. The bottom line is GET OUT OF YOUR HOUSE!!

Step 6 - Change your diet.

This is good advice for all the time, and will help prevent depression before it starts, but if you happen to be feeling depressed, now is a great time to go on the anti-depression diet until you feel better. Eliminate caffeine, alcohol, processed foods and refined sugars.

SAY NO TO DRUGS! Drugs spend happiness from tomorrow’s bank account, and leave you with a pile of fees for insufficient funds. Eat fresh fruits and vegetables and healthy fats.

Now is the time that you need nutrition and to avoid the things that contribute to depression.

Step 7 - Change your mind.

Whoa, what did I do there?! A wise man once said, “It’s not what goes into the mouth that defiles a person, but what comes out of the mouth that defiles a person.” The things that we think and the things that we say have a profound effect on our well-being. Ever notice that when you’re the most down and feeling futile, you just want to give voice to the awful feelings and just get it out? Does it ever make you feel even a little better? No, and that’s because words reinforce the reality that we’ve created for ourselves. You have to resist the urge to validate negative thoughts and feelings by speaking them. And curb your thoughts as well. Don’t dwell on anything negative. Force yourself to think about other things. Distract yourself. This is also where movement comes in handy. Physically moving helps reset the mind by providing it with new data. Which brings us to… cont. on pg. 28

FITNMINDFUL

WELLNESS

cont. from pg. 27

Step 8 - Exercise.

Step 10 - Meditate.

As an avid reader of FitNFabs, you’re already a prolific athlete in training, but maybe during the depression week, we aren’t as committed to our workout routine as during other weeks. Well, now’s the time that it’s most needed. Exercise is one of the best ways to beat depression. I know, depression makes it hard to do the thing that will eliminate the depression. If I made the universe, I would make laying in bed the cure for depression, but I didn’t so… You just have to force yourself to go get a half-hearted workout. Why? Because a half-hearted workout when you’re depressed is a victory and moves you closer to feeling like your normal happy self. Trust me, if you tell yourself that it’s not worth going to the gym if you’re going to give it anything but your best, you won’t go. Not today. And that’s just not true! Anything is way better than staying home, which just adds to the depression. Get up and get moving! You’ll feel better.

Since you’re now on board with the previous thought exercise, try one of clearing your mind.

Our minds are full of noise that causes stress and anxiety and contributes to our depressed state. Taking time several times a day to relax, breathe and clear the mind brings relief. Doing this in sunlight brings double the benefit.

Step 9 - BE THANKFUL. GEEZ! By now, we feel like we’ve conquered all 8 labyrinths in The Legend of Zelda, but there’s still more to go. This is going to be the one you have the hardest time with because you won’t want to do it or will think you can safely skip it. However, that’s how you know that you really need to do it. Get out a piece of paper and write down 10 things that you’re thankful for. Gratitude is an antidote for depression and negative thoughts.

10 blessings, 10 things you can’t live without.

(Go check your dating profile if you have to.)

Everyone can think of 10 things that they are grateful for, and don’t let yourself off the hook until you do. Then go over each one in your mind with your eyes closed, bringing to mind the happy associations with each item.

28

Step 11 - Share.

You’ve done a lot of things on your own to bring your mood up. Time to get in the company of a friend. Friendships help us cope and keep our spirits up. Refer to step 3 and choose the friend wisely. Then refer to step 7 and be mindful that your interaction lifts you up rather than brings the other person down. Focus on positivity, not your negative mood or your problems.

Focus on the future that you’re creating where you’re out of the temporary negative space. It is time to share yourself, and your friend’s “self,” and just be together. Be intentional with this time and make it count. You can be “real” and “honest” and all those things you are and tell your friend about your depression next time that you see them when you’re feeling better.

Step 12 - Use magic.

Ritual. Hocus Pocus! Get out of your comfort zone and take a chance on some remedies, even if you’re not sure you believe in them.

Acupuncture is scientifically proven to help fight depression, PTSD, anxiety, pain and a host of other problems. Using sage to clear negative energy from your body, home and office is also a powerful action that you can take. Energy healing and crystals also reaffirm your intention to heal. This is about reinforcing Step 2 - taking actions that align with your decision to heal yourself. Mind over matter.

WELLNESS How To Maintain A

POSITIVE ATTITUDE While Caring For A CANCER PATIENT

By Christopher M. Colgin, DC

FITNMINDFUL For many, having a loved one diagnosed with a terminal illness can be one of the hardest things to accept for an individual as well as for the family. Nevertheless, it is important for the people around the patient to stay patient for them because they might be the beacon that the patient needs in order to go through this period. Having support from the family is crucial and having a positive attitude while handling the patient makes a world of difference in this trying time.

Here are some tips that family members can consider in order to help keep up a positive attitude throughout the period.

ACCEPT THAT LIFE HAS CHANGED Accepting that things will now be a bit different and that the individual with cancer won’t be able to do the normal things that they used to do is very important.

Acceptance is important for everyone, not just the patient. The sooner you come to terms with the situation at hand, the easier it will be to handle what must be done.

JOIN A SUPPORT GROUP There’s power in numbers. Having a support group that one can freely open up to and talk about how their journey with their loved one has been is very therapeutic. Opening up and just speaking about the challenges one may be facing makes it easier because you don’t have to handle it in isolation. A support group helps one realize that they are not in the struggle alone and draw strength and hope from the testimonials of others. cont. on pg. 30 29

FITNMINDFUL

WELLNESS

cont. from pg. 29

KEEP HOPE ALIVE

SEEK A HIGHER POWER

Having a patient living with cancer under one's care can be demoralizing, but maintaining a positive attitude and always looking for the best out of every moment promotes healing and strengthens both the patient and the caregiver.

It doesn’t matter what your spiritual beliefs are. If you have them, turning to them in your hour of need is a time-proven method to draw strength and encouragement. Never underestimate this source of comfort, and if you’re unsure or haven’t drawn on it in a while, now may be the best time to put doubts aside and have faith.

SEEK THERAPY Contrary to belief, therapy is not just a treatment for mental illness; it’s a source of help and coping strategy to get through a difficult time. Therapists listen with a sympathetic ear and apply research-backed methods for accepting and adapting to the situation. They also can give sound advice on how best to deal with the patients and how to keep going.

30

You’re going through a trying, difficult time that most people will never experience, and much of the labor of love that you do will never be acknowledged. Just know that it is a special calling that will make a world of difference in someone’s life. Though the trial and pain will be temporary, the reward for doing the right thing will last a lifetime.

WELLNESS

FITNMINDFUL

The Barrier to Preventing

BRAIN CANCER (&&How ALZHEIMER’S To Get Through It)

By Christopher M. Colgin, DC

Inflammation is the root cause of cognitive degeneration, brain diseases, brain cancer, ADD/ ADHD, etc. The brain fuels itself on glucose 24 hours a day, which is a MASSIVE inflammatory, and why it's SO hard to reverse brain cancer and most brain diseases. But is there an alternative fuel source to glucose?

Feeding and healing the brain is hindered by the blood brain barrier, a protective sheath that separates and protects the brain from the rest of the body's blood. It works so well, that essential nutrients like healthy fats can't get across to nourish and fuel your brain (and your brain NEEDS healthy fat). But there is ONE TYPE of healthy fat that can pass the blood brain barrier.

Medium chain triglycerides (MCTs) are the one type of healthy fat that is able to cross the bloodbrain barrier, making them the perfect brain food.

Increasing consumption of this glucose alternative increases the levels of ketones in the brain. These ketones have antioxidant and anti-inflammatory properties, boosting the brain’s blood flow, neutralizing free radicals, slowing down inflammation and REVERSING Cancer. Because cancer cells have damaged mitochondria, they are unable to use ketones as fuel to thrive, so they DIE. This is the power of the Ketogenic diet and why many people have been on it for years.

Alzheimer's disease is actually a reduction in the brain's ability to effectively use glucose for fuel. A study published in the Journal of Neurobiology of Aging suggests that MCTs as an alternative to glucose can significantly boost brain function.

How do you increase MCTs and KETONES? Coconut oil is one of the top sources of MCTs, with a concentration of approximately 66%.

Taking just 2 tablespoons of coconut oil a day

not only increases FOCUS, raises energy levels, improves mood and protects against neurological degeneration, it also decreases inflammation in the brain.

This is why my morning smoothie contains 1 tablespoon of coconut oil, 1 tablespoon of MCT oil and I add exogenous ketones (1 scoop of ketoos), full fat coconut milk, greens and more. I also do 2 more ketogenic drinks to keep me in ketosis while following a ketogenic diet:

1. Water 2. 1 Tablespoon of MCT oil 3. Exogenous Ketones

(I do 1 package of Keto-os Max)

As always consult your physician before changing your diet, especially while under treatment for any health condition. To obtain more information or schedule a consultation with Dr. Colgin, go to www.drchriscolgin.com.

POWERFUL AGAINST CANCER

PROTEIN 20%

Ketogenic Diet

CARB 5% FAT 75% 31

PEOPLE

Ghecemy Lopez Advocacy Hero Shares Her Battles and Sheds Light on Cancer Myths An Interview by Heidy RodrigueZ Ghecemy Lopez is a two-time Cancer survivor and advocate who is passionate about her community. Her joy for life is contagious and her advocacy is relentless. Speaking to her, there's a sense of understanding how her favorite song is “Unwritten” by Natasha Bedingfield. Like the songs melodic tune that says, “Live your eyes with arms wide open, today is where your book begins,” Ghecemy’s book of life continues to be written and one chapter is her involvement as an advocate of her community, which began with her personal story. Among many lessons she learned on the road of a survivor, she is a firm believer of self advocacy.

Ghecemy currently works as a navigator for USC Norris Comprehensive Cancer Center, a grant reviewer for the U.S. Congressionally Directed Medical Research Programs, a council member of the CA Breast Cancer Research Program Council, and an adult instructor and mentor of young Latinas in STEM careers. In 2014, she received the "Women Who Get It Right" award in NYC by the National Breast Cancer Coalition for her grassroots advocacy efforts.

Whether you say it in English or in Spanish, we may all agree that cancer is a horrifying word, having had our lives touched by it or that of someone we know. According to the American Cancer Society’s Figures for 2015-2017, 1 in 10 Latinas are expected to be diagnosed with Breast Cancer and overall Cancer leads the race in deaths among Latino community, accounting for 22% of deaths in 2012.

Luckily for the Southern California community, Ghecemy is a resource and she is encouraging others to be advocates as well. We talk about the roles of spirituality, mindfulness, self advocacy and the Latina community.

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FITNINSPIRING What was your earliest memory of cancer growing up?

The very first time cancer struck our family was when I was 5 years old. I knew something was wrong because from one day to the next my parents were really sad.

They would not talk in front of me and dad had to make an emergency trip to take care of my grandpa (his stepdad). I could not see him for many days and one day mom traveled too. When they came back, they told us that my grandpa had gone to heaven. It was hard for me to understand why he had died. A few years later I was told that he had died of throat cancer and that most likely it was related to his smoking habit.

Since that day, I made a personal decision not to smoke. I have always believed that cigarettes took my grandpa away from us.

How did you find out you had cancer? i.e. routine exam, or the appearance of symptoms?

During a self-exam at home, I felt a lump on my right breast. I had no pain and no other changes, but I knew something was wrong given that only 2 months prior to that day, I had a full check up and my gynecologist said everything was normal. I am forever grateful to my coworker (someone who had been diagnosed a few years prior) who taught my colleagues and me the importance of checking our breasts regardless of how young we were.

What was your first thought and emotion when you found out?

I learned about it over the phone when I was still at work.

I was in so much shock that I felt the adrenaline running through my whole body and my mind played the full "movie" of my life in a matter of seconds. I said to myself "I can't have cancer, I am only 30!" and immediately after, I remembered that young people and children also get diagnosed, so why wouldn't I? I was numb, speechless.

When I hung up, I went into "zombie mode" and continued working on my emails as if that call had not been for me. It must have been at least an hour before my emotions turned into tears, many, many tears.

What was the reaction of your family, friends and co-workers? How difficult was it to inform them?

Nobody ever wants to cause any pain or suffering on our loved ones. For me, having to break the news to my family was very tough, especially with my mom. I am an immigrant, so our lives are split in two different countries and having to tell her was extremely heartbreaking because I could not do it in person. I first told my closest friends via text and email and I was an open book with my bosses and coworkers. I immediately learned how much people cared for me and also that not everyone reacts as positively and supportive as expected. Most of them went above and beyond since day one (and continue to do it even after many years), while some others simply walked away. I found inner peace and discarded any negative feelings towards them. Only they know why they reacted that way; I chose not to judge and I wish them well.

What were your main sources of emotional and spiritual support?

My husband, my immediate family, our "dog-child", our priest, our church family, my closest old friends and also the new friends that I made after the diagnosis were my sources of emotional and spiritual support.

The whole experience with cancer connected me with my Christian Catholic faith. My circle of support and even people who I never met from all kinds of religions and beliefs told me they were either praying for me or sending me their good thoughts. I had people writing cards for me from other states and countries. I received texts, calls, emails, a quilt, homemade cookies, dolls, flowers and many more blessings that I could have ever expected to receive.

cont. on pg. 34

33

PEOPLE cont. from pg. 33

Did you make any lifestyle changes after you What are three things that every woman were diagnosed with cancer? should do when it comes to early detection?

Absolutely. As a survivor advocate, I have learned to appreciate the importance of being mindful. I am more selective than I used to be of anything I eat, drink, wear, read, see or hear. If something is not healthy for my body, mind or spirit, I try to avoid it. Reducing my BMI is my current challenge. I have increased my physical activity, I sleep more hours than before (I was sleeping only 2 to 4 hours before being diagnosed), I have made small but constant strides towards losing or maintaining my weight despite having many unavoidable factors against me (such as "collateral damage" post-cancer, the long-term impact of riskreducing surgeries and my genetic makeup). I also pay more attention to my mental health and the people I allow in my inner circle, because I learned that you can never help others if you don't help yourself first.

Describe the moment you found out that you had "beat" cancer.

Soon after one of my surgeries, I was told by my surgeon that I was officially in "NED" (NED means No Evidence of Disease). As a cancer research advocate, I later learned that being in NED was not only the best thing that could happen to a cancer patient, but technically-speaking, it is a more accurate term than using the expressions "cancer free" or "beat cancer". By reaching NED, it means that cancer is not able to be detected with the current screening methods and that your body has positively responded to the treatment (surgery or any other therapy) in order to control the malignancy(ies). One of my fellow survivors/friends started calling it: "dating NED".

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1. Learn more about the breast and its changes.

2. Learn more about your own breasts (don't use the

excuse that my doctor or my partner checks for me - trust me, nobody knows your breast better than you) and

3. Become your most valuable advocate: if you have felt

anything different and/or your gut-feeling is telling you that something is wrong, go and get it checked.

Don't procrastinate and don't listen to anybody that says "it's nothing"....unless this person is a doctor who has a test result in his/her hand after having evaluated your breast. As much as I always care for others, I learned to put myself as a priority and being proactive is what saved my life. Early detection does not guarantee that you will survive, but it certainly gives you greater chances to reach NED (No Evidence of Disease) and keep cancer away from you for the rest of your life.

What are the challenges that are unique to the Latina community when it comes to cancer outreach?

There are many challenges but language is one of the most important. Not only because some Latinos in our community and in our families have limited English proficiency, but also because the information is not always "easy to read and understand." Scientific lingo can also be like a foreign language.

I am convinced there are many people in our Latino community, who are not taking the next step in becoming advocates because they don't think they have what it takes.

I know because I was one of them.

FITNINSPIRING You do not need to hold an advanced degree in order to do cancer outreach. Having a compassionate heart, an inquisitive mind and making a commitment to sacrifice personal time to prepare yourself and to help others is much more important. We need more cancer advocates, especially survivor advocates, those who are willing to be trained in evidence-based breast cancer research, not those who just spread a rumor, resend a chain or forward a message without questioning the veracity of the information. We owe it to our community, to our families and friends who trust us. If each of us could dedicate some precious time to educate ourselves and to later volunteer sharing that knowledge with others via outreach events or presentations, more people would be less afraid to ask questions and discuss cancer. More Latino patients could get access to evidence-based information and understand their diagnosis and options for treatments.

we have the potential to reach a larger audience. If you are a social media user, I highly recommend you connect with breast cancer grassroots organizations such as National Breast Cancer Coalition (@Deadline2020), Dr. Susan Love at the Breast Cancer Research Foundation (@DrLoveResearch), Latina SHARE (@SHARELatina), Latinas Contra Cancer (@LatContraCancer), Alamo Breast Cancer Foundation, Komen (@SusanGKomen), and/or others. to stay alert of any major initiatives or learning and outreach opportunities near you.

When you are ready to become an advocate, get a mentor first: a fellow survivor advocate who has experience and can introduce you to reputable organizations and is happy to share his/her insights on scholarships, conferences or trainings that you need to take. Many of these educational opportunities are free or low cost. Ask your local hospital for engagement opportunities and a referral to a survivor advocate who collaborates with them or simply find one on social media. There are hundreds of us across the globe.

Unfortunately there are not too many trained Latinas, so please consider joining us!

it is more prevalent in older populations, cancer doesn't discriminate by age groups.

How do you use social media for cancer advocacy?

A large majority of survivors and survivor advocates are using social media platforms to connect with our large worldwide network of breast cancer "sisters and brothers." We educate each other and keep up-to-date of any health related information, research and/or policy.

We share best practices, we ask for help and we give help. We are not quiet. We are a very strong community and for those of us who speak more than one language,

What are some of the misconceptions and myths that you've had to deal with?

1. Thinking that all breast cancer survivors are women.

In fact, there are men who get breast cancer (2 of my uncles survived breast cancer).

2. Thinking young people don't get cancer. Although

3. Being told I got breast cancer because I was paying for some personal or ancestor's karma or as a punishment from God. Seriously?? Not in my beliefs.

4. Learning that breast cancer can appear in your body without forming a lump. Find out more about inflammatory breast cancer.

5. Thinking that all breast cancers are the same. There are several types of breast cancer and no person can experience and expect the same even if their diagnoses are similar.

6. Believing that it won't happen to me because I don't have family history. You could get it with or without family history.

7. Believing every single "cure" that you read online.

Always check facts versus hoax. When in doubt, ask a professional or two (second, third and even fourth opinions) or check with reputable websites like: National Cancer Institute at www.cancer.gov, CA Breast Cancer Research Council at www.cbcrp.org, etc.

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Dear Ella, I’ve just started a yoga routine and I’m always wondering — do I have to do the same poses and routines over and over?

Love, Fran C. Dear Fran, That’s a great question that I’ve been asked many times. And, my answer is always the same. I remind my students that the mentality of an athlete is this: the only way anyone gets good at anything is through repetition.

Photo Credit: Scott

Mitchell

Take a handstand, for example; a flawless handstand is a perfect balance of strength and flexibility in the body, a perfect balance of surrender and full concentration of the mind. The key is repetition with awareness. Each attempt brings you closer to your goal. With a handstand, it translates into the way you place your hands, the focused gaze as well as core, shoulder and hamstring flexibility and strength. In this sense, yoga is also life training.

Off the mat, you must identify what it is that requires your awareness to achieve your goals. Are you looking to be more positive with your thoughts? How aware are you of the words that you say to yourself and others? What other goals are you trying to achieve? Whether you’re looking to become the next Serena Williams, Meryl Streep or J.K. Rowling, I guarantee you that the only way to get there is how they did - through repetition and awareness. Better yet, consider each repetition forging an increasingly better version of yourself!

Love, Ella

Photo Cre

dit: Scott

Mitchell

Ella Cojocaru is a "student" of yoga who is influenced by classic practitioners, particularly B.K.S. Iyengar and Pattabhi Jois, as well as the power of Yin Yoga and cultural influences from her Eastern European heritage. She is a YogaWorks instructor at the Los Feliz, Hollywood and Larchmont locations in Los Angeles.

To submit your yoga question to Ella, please email editor@fitnfabs.com

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FITNESS Physical fitness is the priority of everyone determined to live a long and healthy life, and an exercise routine can be particularly beneficial to a Cancer Champion. Studies have shown that regular exercise can help manage weight, decrease fatigue, build cardiovascular strength and increase your overall happiness and selfesteem, both during and after treatment.

I have put together a 30 day circuit built for a champion to gradually rebuild and challenge your body. This routine is easy to work into an active daily schedule and is good for everyone - so feel free to involve your family and friends.

Here's to you Cancer Champions! Live happy, healthy and cancer free.

By Rick Green

CANCER 38

CHAMPION WORKOUT

1ST WEEK do all exercises for

30 seconds. Run through circuit 2-3 times.

2ND WEEK do all exercises for 60 seconds. Run through circuit 2-3 times.

3RD WEEK do all exercises for 90 seconds. Run through circuit 2-3 times.

4TH WEEK do all exercises for

120 seconds. Run through circuit 3-4 times.

FITNSTRONG

ARM MOUNTAIN CLIMBERS

Starting from a pushup position. Walk arms down into a plank position.

Then walk your arms back up into pushup position.

INS AND OUTS

Bring base of a mat to the tips of your feet while holding a pushup position. With ankles together hop feet over the mat pulling knees in towards chest and kick back out over mat.

FLOATER

RIGHT ARM TO LEFT LEG Lay down flat on your back with arms out straight and legs out straight. Do not allow feet to touch ground. Kick your left leg towards your right hand as if trying to HI-Five your foot.

LEFT ARM TO RIGHT LEG Repeat. Just change hands and feet.

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FITNESS

OUTSIDE OVER UNDER

JACK KNIVES

Arms out straight above head.

Straighten out legs without allowing feet to touch the ground.

Place both hands on the small of your back palms facing down.

Straighten out legs without allowing feet to touch the ground. Kick legs outside over and back under.

SCISSOR KICKS

Straighten out legs without allowing feet to touch the ground.

Kick legs up and down without allowing knees to bend.

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FITNSTRONG

LEG KICK BACKS

RIGHT LEG While in an all fours position kick right leg back and up.

Bring leg back in and repeat.

LEFT LEG Repeat. Just change legs.

STRAIGHT LEG UP DOWNS

RIGHT While in an all fours position with right leg fully stretched, kick from heel up and down.

Be sure to come up over glutes and under hip line.

LEFT Repeat. Just change legs.

SIDE LUNGES

RIGHT With legs spread wide. Feet outside shoulders. Side lunge out to the right side lean towards right foot. Then recenter your body. Repeat.

LEFT Repeat. Just change legs.

Always consult your doctor before starting a workout program.

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SAN FRANCISCO

NOPA www.nopasf.com Nopa specializes in organic wood-fired cuisine, serving simple food created with seasonal ingredients sourced from local purveyors. Contributing passion and expertise in building the weekly menu, the chefs can be seen working in the open-air kitchen. The restaurant serves generous portions, offers a diverse wine list, and crafts thoughtful, straightforward cocktails.

MILLENNIUM RESTAURANT millenniumrestaurant.com Discover award-winning innovative vegan cuisine in a fine dining setting located in the city of Oakland. Inspired by flavors and recipes from around the world, this restaurant offers vibrant dishes and inventive cocktails highlighting house-made infusions and fresh juices as well as craft beers and an internationally recognized wine list.

SEED + SALT seedandsalt.com Seed + Salt makes the cut by focusing on healthy fare Start with seasonal, plant-based, gluten and dairy free ingredients.

Focus on healthy fats and natural sugars while avoiding GMOs. Some of their more popular items include savory chickpea frittata with walnut chorizo and coconut quinoa porridge topped with almond butter and blueberries.

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DINING

FABNFARMED

LOS ANGELES

DAILY DOSE CAFE www.dailydosela.com Founded by Sarkis Vartanian, this cafĂŠ opened in 2012 with a pledge to provide only the best in locally-produced antibiotic, nitrate and hormone-free meats and dairy. Guests are treated to organically produced food, artisan coffees and homemade baked goods. They also provide catering services for up to 500 guests.

LOCALITA & THE BADASSERIE www.localita.co Nestled in the action-packed Fashion District of downtown Los Angeles, this partnership takes the Locali dining experience to the next level by producing great-tasting vegetarian food. Guests can savor a complete menu of breakfast items, sandwiches and healthy bowls while being energized by a wide variety of smoothies.

Did you know?

The city of Beverly Hills started out as a modest Spanish ranch growing lima beans. The fields are long gone, but lima beans are occasionally available at the weekly Beverly Hills Farmers' Market.

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EVENTS Events for

LOS ANGELES Camp Xanadu -Adventure Camp for Adults COST: $645

DATE: Friday, September 29, 2017 TIME: 9:00 AM –

Get Up and Dance COST: Free

DATE: Saturday, October 21, 2017 TIME: 11:00 AM – 2:00 PM LOCATION: Westchester Park 7000 West Manchester Avenue Los Angeles, CA 90045

THE Triathlon

Sunday, October 1, 2017, 7:00 PM

COST: Free

LOCATION: Camp Emerald Bay 1 Cove Road Avalon, CA 90704

TIME: 9:00 AM - 2:00 PM

DESCRIPTION: Camp Xanadu is 3 inspirational, thought-provoking days of learning, exploring, playing & community. This all-inclusive, 200-person annual summer retreat is hosted in a private cove on Catalina Island. Visit https://www.facebook.com/pg/ TheXanaduLife/events for more info.

Ultimate Women's Expo COST: $5

DATE: Saturday, October 14, 2017 TIME: 10:00am - 5:00pm DATE: Sunday, October 15, 2017 TIME: 11:00am - 5:00pm LOCATION: Los Angeles Convention Center 1201 South Figueroa Street Los Angeles, CA 90015 DESCRIPTION: Shop at hundreds of boutique shopping booths featuring the very best Los Angeles has to offer in shopping, fashion, food, entertainment, cosmetics, travel, jewelry, accessories, home decor, entertaining and much more. Spend a relaxing day being pampered with spa treatments, massages, shopping, samples, hear inspiring Celebrity Keynote Speakers and enjoy endless retail therapy. Visit www. lawomensexpo.com for more info.

DATE: Sunday, October 1, 2017 LOCATION: Platform, 8850 Washington Boulevard, Culver City, CA 90232 DESCRIPTION: Lululemon Athletica is holding a triathlon to raise money for One With Water to help underprivileged children get access to the life-saving skill of swimming. Donate to participate.

Visit http://bit.ly/2fbcXIR for more info.

Latinvathon | Fight Breast Cancer COST: $25

DATE: Sunday, October 1, 2017 TIME: 10:00 AM – 11:45 AM LOCATION: Bridge U.S.A., 20817 South Western Avenue, Torrance, CA 90501 DESCRIPTION: Put on your dance fitness sneakers for a fun-filled high energy workout to celebrate the lives affected by breast cancer. No dance experience required. Attendees of all abilities are encouraged to come together to dance for the cure. Visit http://bit.ly/2eZDGVm and http://latinva.com for more info.

Yoga & Oils at the Montage!

COST: $25

DATE: Sunday, October 1, 2017 TIME: 4:00 PM – 6:00 PM LOCATION: Montage Laguna Beach, 30801 Coast Highway, Laguna Beach, CA 92651

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DESCRIPTION: Enjoy breathtaking ocean views and a guided yoga flow infused with grounding and calming essential oils with yoga instructor Natalie Rodriguez. Visit http://bit.ly/2fnbmg4 for more info.

Make Me Better Wellness Event COST: Free

DATE: Saturday, October 28, 2017 TIME: 10:00 AM – 3:00 PM LOCATION: DoubleTree by Hilton Hotel Los Angeles - Westside 6161 West Centinela Avenue Culver City, CA 90230 DESCRIPTION: Unlock the secrets to natural healing and start living the life that was meant for you. Hear from our expert panelists, speakers, and local businesses on alternative methods for taking control of your life and your health. Visit https://www.facebook.com/ MakeMeBetterEvent/ for more info.

Events for

SAN FRANCISCO Bay Area Sustainable Fashion Week COST: $40+

DATE: Sunday, September 24, 2017 TIME: 12:30 PM – 6:00 PM LOCATION: Hotel VIA 138 King Street San Francisco, CA 94107 DESCRIPTION: Sustainable Fashion Week finishes with an afternoon dedicated to raising awareness towards Conscious Living. Enjoy a rooftop cocktails, runway show, and exquisite lounge party with global beats. Visit www.instagram.com/ fashioncommunityweek for more info.

FABNINVOLVED Free Brain Fitness Class COST: Free

DATE: Monday, October 2, 2017

Trails In Motion Film Festival COST: $10

TIME: 2:00 PM – 3:50 PM

DATE: Saturday, November 4, 2017

LOCATION: Mission Bay Library 960 4th Street San Francisco, CA 94158

TIME: 5:00 PM – 8:00 PM

DESCRIPTION: The brain is like any muscle in the body. The old saying “use it or lose it” really does apply. In this very social class you will exercise your brain in fun, challenging and creative ways to maintain and improve your cognitive vitality and your memory. Visit www.

TheresAlwaysHopeConsulting.com for more info.

Sunset [Silent Disco] Beach Yoga with Janet Stone + Live DJ Avani COST: $29 – $34

DATE: Sunday, October 15, 2017 TIME: 5:00 PM – 6:15 PM LOCATION: Baker Beach San Francisco, CA 94129 DESCRIPTION: Join special guest Janet Stone for yoga at the golden hour with live beats. She will lead a special ocean side yoga class rich with the soundscapes of Avani (Tyler Blank). Visit http://bit.ly/2ghtg7q for more info.

Knock Out Diabetes COST: Free

DATE: Saturday, October 21, 2017 TIME: 11:00 AM – 2:00 PM LOCATION: The Kennel Boxing Gym 3051 Teagarden Street San Leandro, CA 94577 DESCRIPTION: Organized by The Ethnic Health Institute, a community program of Samuel Merritt University, this event will feature fun physical activities, community resources, and life-changing information about living with type 2 diabetes. Visit http://bit.ly/2xoO80C for more info.

Classical Concert for Reducing Stress and Building Connections COST: $10

DATE: Sunday, October 1, 2017 TIME: 2:00 PM – 4:00 PM

LOCATION: Sports Basement Berkeley 2727 Milvia St Berkeley, CA 94703

LOCATION: San Mateo Public Library, Oak Room, 55 West 3rd Avenue, San Mateo, CA 94402

DESCRIPTION: The Ledlenser, Trails In Motion Film Festival is an annual international film tour that brings a collection of the finest trail and ultra running films to passionate audiences around the world. Join like-minded trail runners and adventure sports enthusiasts at film festival-styled events in almost 30 countries as they come together to celebrate the culture and the community of the sport, all hosted by people who love to share this "dirty art" with their local running communities. Visit http:// bit.ly/2wG5oRK for more info.

DESCRIPTION: Silicon Valley Career Women presents a special performance of classic piano and cello to inspire imaginary thinking, enhance work efficiency, reduce stress, and build emotional connection with people. Visit http://bit.ly/2x3ioOw for more info.

Lavish Belle Events presents "The Bay's Biggest Hair Show and Popup Mall" COST: $20

DATE: Sunday, November 19, 2017 TIME: 1:00 PM – 4:00 PM LOCATION: Alameda County Fairgrounds 4501 Pleasanton Avenue Pleasanton, CA 94566 DESCRIPTION: Featuring reality star Tami Roman from Basketball Wives LA. Enjoy individual stylist showcasing their work, tons of beauty and fashion vendors, and a few featured popup boutiques.

Shop for the holiday season and receive amazing deals and discounts. Visit http://bit.ly/2wglJcA for more info.

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