FitNFabs Spring 2018 by Rosalidia Dubon

$5.99 $6.99 Canada

FAB CONTENTS

FITNFABS

www.fitnfabs.com

Spring 2018

36 ON THE COVER Featuring: Fabiana Pascali fabianartist Photographer: Kevin R. Sheffield ksheffieldphotography Nails: Wynn Nail Spa wynnnailspa 1

FAB CONTENTS www.fitnfabs.com

POWER FRAGRANCE: THE NEW POWER BLAZER

CREATING A SUSTAINABLE WARDROBE

CALENDULA: YOUR SKIN'S FIRST AID FLOWER

AWAKEN YOUR SKIN

SPRING CLEAN YOUR WAY TO VIBRANT SKIN

FABIANA PASCALI ARGENTINIAN WONDER MOM CONQUERS HOLLYWOOD

SMOOTHIES, JUICES AND WHOLE FRUIT: WHAT'S THE SCOOP

THE RAW ON HONEY

NUTRITION HACKS AND MYTHS REVEALED!

CHOOSE WHOLE FOODS

THE POWER OF SELF-HEALING WITH MARMA POINTS

WEIGHT LOSS BY THE NUMBERS

7 TIPS TO GET YOU THROUGH ALLERGY SEASON

7 LOW CALORIE TIPS TO SPICE UP YOUR MEALS

FITNFABS Spring 2018

ARDICE FARROW: TRADE IS THE NEW AID BUSINESS PARTNERSHIP IN CAMBODIA

SPRING INTO ACTION

TO TRAIN OR NOT TO TRAIN

PAIN AND EXERCISE

SHOE REVOLUTION FINDING THE RIGHT SHOE FOR YOUR TYPE OF EXERCISE

INNER STRENGTH THROUGH MARTIAL ARTS

WORKOUT CALENDER

ASHWAGANDHA, THE INDIAN GINSENG

THE HOLLYWOOD MUSEUM

WELLTOPIA: HEALTHY TREATS THAT ARE HOLLYWOOD CHIC

EVENTS: SF & LA

Publisher Rosalidia Dubon Editor-in-Chief Christopher Matt

Contributors Lucinda Gonzalez Rick Green • Carmen Milagro Laurel Mines • Nirali Patel Kelly Shaw • Heather Zander

SoCal Regional Marketing Director Delfina Gonzalez

Layout & Graphic Editor Tara Hickman Special Thanks Charity Bailey • Harold Sarmiento • Wing Yu

FitNFabs 1375 Burlingame Ave Suite L6 • Burlingame, CA 94010 3

A WORD FROM OUR PUBLISHER www.fitnfabs.com Dear Readers, Spring isn’t just the time for a new wardrobe or cleaning the house. It’s a great time to revitalize and renew every aspect of life. This could mean starting a healthy habit or improving our fitness levels, or just getting back on track with our New Year’s resolutions. New beginnings mean it’s never too late! I have created FitNFabs with you, our wonderful readers, in mind so that I can help create limitless mindsets and to instill self-love and embrace our perfections and imperfections. We present you with expert advice from nutritionists, certified personal trainers, physical therapists and aestheticians. We test out new diet and health fads to determine which ones have staying power in this fast-paced, ever-changing world. We are also promoting eco-friendly brands that consciously support your mind, body and spirit wellness, to present overlooked items you can’t live without! My commitment to my readers doesn’t stop with content through this publication. I bring our readers and experts together through expos and social mixers in Los Angeles and the San Francisco Bay. It’s a celebration of the latest trends in fashion, health and fitness, and the perfect environment for you to grow the most knowledgeable and best YOU! Save the date for our Hollywood, CA launch party on May 5th! Follow us on social media @fitnfabs and submit your email under the Contact Us tab at fitnfabs.com, let us know you are interested in attending our events. Don’t miss out! As we dive into this issue, draw inspiration from our cover model, Fabiana Pascali, an Argentinian actress who appears in the new season of the hit FX series American Crime Story: The Assassination of Gianni Versace. Find motivation to serve in the stories of martial artist Regina Pinpin and philan-trepreneur Ardice Farrow, who use their skills and experiences to change lives here at home and across the globe. It’s Spring Renewal in this issue. Read on to ignite your transformation and blossom. Much love!

ROSALIDIA DUBON

FitNFabs

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

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. 4

CONTRIBUTORS

FITNFABS Spring 2018

DELFINA GONZALEZ

soylatinafit

Delfina is the Regional Marketing Director of the FitNFabs SoCal and the owner of a successful gym. Her mission as a transformation coach is to inspire women to recognize their limitless potential and pursue their dreams through the power of exercise and nutrition.

RICK GREEN

RickAlexander11

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

BorbonSkin

An entrepreneur, art lover, international entertainer and philanthropist, Carmen Milagro is the founder of BorbĂłn, a premium skin care brand with products made from the worldâ&#x20AC;&#x2122;s finest exotic raw ingredients and inspired by homeopathic traditions.

LAUREL MINES

LaurelMines

Laurel Mines is a physical therapist with a private practice in the San Francisco 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.

DR. NIRALI PATEL

Hello_Beautiful_Skincare

An entrepreneur, art lover, international entertainer and philanthropist, Dr. Nirali Patel is an acupuncturist and skincare specialist with a practice in San Mateo, California, with over 12 years of experience. She is the founder of Hello Beautiful Skincare, a line of handcrafted, organic products targeting problematic skin.

KELLY SHAW

becomingbohemian

becomebohemian

Frequently found lost in a book, Kelly loves exploring the places that words can take you. When she isn't writing for FitNFabs, Kelly is lead project manager at a San Francisco Bay Area production company where she manages new releases and film distribution as well as product marketing.

LUCINDA GONZALEZ

healthierchanges4u

Certified nutritionist, wellness counselor, strength and conditioning specialist, and a lover of food and healthy lifestyles, Lucinda takes classic recipes and converts them into healthy and low-calorie versions. She uses her knowledge and expertise in to train marathon and track and field runners.

FABNHOT

BEAUTY

Power Fragrance

THE NEW POWER BLAZER By Becka Cady

What do you do to feel powerful? Do you rock your red blazer, wear your high black pumps, or show off your sleek hair style? Your fragrance should be no different, and equally as strong. Scent is one of our most powerful senses and highly emotive. It’s connected to feelings and associated with memories. Let your scent make a statement. Try our picks for this spring!

YVES SAINT LAURENT BLACK OPIUM FLORAL SHOCK

1.7oz, $90, yslbeautyus.com Not for the nice girls. Delivers a shot of sensuality like the morning’s first jolt of espresso (plus flowers).

BYREDO ROSE OF NO MAN’S LAND

$230, Byredo.com Oriental spicy fragrance created to pay tribute to the nurses who saved thousands of lives on the front of WWI. Show your support.

COCO MADEMOISELLE INTENSE CHANEL

$110, Sephora.com Intense, amplified with a powerful dose of Patchouli and Amber. This beloved oriental floral just became more deep and irresistible.

GLOSSIER YOU

1.7oz, $60, Glossier.com Fragrance that lets YOU make the first impression. Each note was chosen and balanced to allow the juice to be both long-lasting and true to how it smells at the beginning, with you being the first ingredient.

GUCCI BLOOM EAU DE PARFUM FOR HER

1.7oz, $94, Sephora.com Allure Best of Beauty Award Winner – Creative Director Alessandro Michele has captured the spirit of the contemporary, diverse, authentic women of GUCCI, in Bloom – created to unfold just like its name.

EX NIHILO LES INTERDITES DEVIL TENDER EAU DE PARFUM

1.7oz, $225, Saksfithavenue.com Incarnation of a free and dangerously bewitching femininity. With a subtly spicy start and a hint grapefruit it’s true, the devil wears pink not red.

BEAUTY

FABNHOT Creating a

Sustainable Wardrobe By Marliz Copado

Have you been disappointed by the unrealized potential of fashion pieces that once got you excited? Have you ever wondered why it is hard to let go of your outdated favorites, even when you’re not using them anymore? We love shopping, especially when we find great deals! Some of us may even be addicted to the high of shopping sales because we are saving lots of money and finding so many pieces. Over time, however, all those items will accumulate and take up space. We then move on to the next great pieces of the season and forget all about the pieces we purchased before. This eventually becomes an unsustainable behavior, and like a domino effect, will produce an overflowing closet full of lost inspirations. With the global fashion industry continuing to be a top polluter, there is a dire need for a change in consumer behavior. It is time to do a wardrobe detox! As a well-seasoned fashion industry professional and guilty hoarder who struggled with the monetary and emotional value I attached to my possessions, I want to share my strategies for renewing your wardrobe to embrace sustainable fashion. Start by taking inventory of all the pieces in your wardrobe, such as shoes, jewelry, accessories, and garments. See what you have and what needs to be replaced. You may discover items you haven’t worn in over two years. It’s likely it won’t be worn this year either, so cut your losses! Donate, sell, swap, or recycle these gently used items and clear out that clutter. Try using online clothing swap or thrift sites like Silkroll.com and Swap.com. Then you won’t feel so guilty discarding things that aren’t working.

Next, organize your closet according to the season by highlighting your spring prints, pastels, favorite staples, and classic garment pieces. Store your shoes below, place your purses up top, and keep your jewelry box within reach. This arrangement fills your morning with inspiration as you shop your closet. If you enjoy shopping at boutique stores, style your garment on the hanger the way you would see it in a window display. This generates excitement and gets your creative juices flowing so that your inner fashionista can begin to enjoy reviving her own wardrobe. End by curating at least two looks per garment in your closet. Try things on in front of the mirror. Pay attention to how garment combinations make you feel. Before you know it, you will have discovered what it truly means to own your selfcurated look! Happy Styling!

FABNHOT

BEAUTY

CALENDULA Your Skin's First Aid Flower By Dr. Nirali Patel

As Mother Nature bursts from her winter cocoon and dresses our gardens with a kaleidoscope of colors, one flower stands out. More than your vibrant splash of yellow and orange, the picturesque Calendula is also a time-tested nourishment for winter-dried skin. Calendula hydrates to soothe away dryness and irritation while giving your skin anti-aging benefits. Calendula is gentle hydration, especially for severely chapped or split skin, helping to maintain its natural moisture and keeping it soft and supple. With its skin repairing properties, this is a miracle flower for dermatological skin conditions such as eczema, psoriasis and dermatitis. It's no secret that our skin ages a little bit everyday, but we don’t have to help it along. Keeping the skin properly hydrated prevents premature signs of aging such as the loss of a glowing complexion, paired with dark circles, fines lines and loss of firmness. Calendula flowers contain carotenoids which keep your skin glowing, luminous and youthful. Since carotenoids naturally exist in our skin, this flower improves the skin’s appearance for a more vibrant complexion. The powerful antioxidants in this miracle flower prevent damage in the deepest layers of the skin. By feeding nutrients and antioxidants to the skin, carotenoids protect the skin from stressors that lead to premature aging such as fine lines and wrinkles, including crow’s feet. Calendula’s magical properties for healthy, glowing and blemish-free skin were well known to the ancients, being widely used in Egypt, Greece, India and beyond. Begin your beauty regimen like Cleopatra as you step into the new season and stand out in the warm spring sun. 8

BEAUTY

FABNHOT

Now that spring is showing its colors, it’s time to show some leg, slip on sandals and hide that puffy winter coat. Be prepared to feel the sun again! Your legs are shaved, and you’ve done your spring shopping, but have you awakened your complexion from the dark winter months? Here are 3 essential oils that will energize and awaken not only your body, mood and spirit, but also your complexion!

ORANGE ESSENTIAL OIL

High levels of Vitamin C protect and heal the skin. Slows the rate of skin damage from the sun’s UV rays. Produces collagen to increase the skin’s integrity, firmness and elasticity. Improves blood flow to the skin to reduce irritation and inflammation. Clears clogged pores for an even complexion. Helps fight signs of premature aging such as loss of firmness, age spots, fine lines and wrinkles.

By Dr. Nirali Patel

LEMON ESSENTIAL OIL

GRAPEFRUIT ESSENTIAL OIL

Brightens the skin tone, dark spots and scars for glowing skin.

Powerful cleansing properties balance oil production to reduce toxin build-up in the pores.

Fights acne by balancing the skin’s pH levels.

Stimulates lymphatic movement to tighten loose and sagging skin.

Astringent quality tightens and rejuvenates sagging and tiredlooking skin.

Reduces puffiness under the eyes by decreasing water retention.

The citric acid in lemon is an allnatural and safe skin-lightening agent.

Tones the skin to reduce excess oil production. Contains powerful antioxidants and antibacterial properties to fight acne-causing bacteria.

Invigorates and energizes lifeless skin.

Fights acne by disinfecting the skin for a clear complexion. Clears congested skin (comedones, blackheads, whiteheads) for a more even texture.

Helps ease out blackheads due to its skin tightening and pores reducing effects. Prevents skin aging by fighting free radicals that steal our skin’s oxygen.

Now, you’re ready to show some skin. Slip on that dress, strap on those sandals and hold up that flawless face as you walk with confidence under the bright spring sun.

BEAUTY

Spring Clean

YOUR WAY TO VIBRANT SKIN By Dr. Nirali Patel

As spring comes around after the cold and gloomy winter months, the brighter weather encourages us to open our windows and welcome the warm sun and light breeze. We clear out the clutter in our homes in anticipation of a brighter season. We spend hours deep cleaning our homes, but somehow neglect to deep clean our drab winter skin. The frosty winter months take a toll on our body, especially our skin. But just as nature bounces back into vibrancy, so can our skin with a just a little TLC. Bentonite clay is composed of volcanic ash. Sounds counterintuitive to use ash to deep clean your skin, doesnâ&#x20AC;&#x2122;t it? Well, here are 7 reasons why you should be slathering bentonite clay all over your face.

Draws out toxins from the skin

Most toxins have a positive charge while bentonite clary has a negative charge. It acts like a magnet to pull toxins out from the deepest layers of the skin.

Unclogs and tightens pores

Pores get clogged, whether or not you have oily skin. This clay unclogs and tightens pores, preventing dirt from re-entering, and leaving the skin with a smooth texture.

Exfoliates

This process removes dead and dry skin cells that manage to make their way into our pores, trapping in dirt and oil. This leads to an uneven skin tone, a bumpy texture and problematic skin such as breakouts. Bentonite clay eliminates dead skin cells so that healthy new cells can come through for a glowing complexion.

FABNHOT

Reduces the appearance of scars

Scars form as a result of inflammation and damage to the skin. Bentonite clay works its magic by drawing out toxins and reducing inflammation to heal the skin. This includes lightening those pesky post-acne marks.

Bentonite clay is composed of volcanic ash.

Brings back glowing skin

Bentonite clay removes excess oil from the surface of the skin. Accumulated oil makes the skin look dull and lifeless. Too much oil on the skin breeds harmful bacteria, resulting in acne, blackheads and whiteheads. This clay revives and revitalizes lackluster skin for that natural glow.

Makes skin soft and supple

The high silica content strengthens the skin and tissue allowing for a smooth skin texture. It regenerates damaged skin tissue to firm up the skin and reduce fine lines and wrinkles.

Safe for all skin types

Bentonite clay is beneficial for the skin no matter your age or skin type. It is chock-full of nutrients that detoxify and nourish the skin.

Itâ&#x20AC;&#x2122;s time to spring clean and say goodbye to the toxins that have made a home in our skin!

PEOPLE

Fabiana Pascali Argentinian wonder moM conquers Hollywood By Rosalidia Dubon Hollywood is a land of serendipity where careers, legends and stars can be forged by a chance meeting or a fortuitous decision. There are so many ways that things can turn out determined only by how open we are to the possibilities. Actress Fabiana Pascali, who played Sofia in the crime drama Bad Memories, didn’t intend to move to California permanently. Fabiana was a 19-year old dentistry student when her entertainment career began to take off in Buenos Aires. A trip to United States with her then-boyfriend Alfredo was supposed to last a year at most. To this day, she still calls California home having built an exciting life and career in Hollywood. “Alfredo was a physician,” explained Fabiana. “He intended to return to Argentina for good so I didn’t bring my books, family pictures or a complete wardrobe. I made short goodbyes to friends and family, but I ended up having this beautiful journey of 26 years and counting.” New to Los Angeles, she found support among Dr. Pascali's best friends who were largely Italians and Argentinians. “They were like family," she says. Later on, she found on her own a few lifelong friends who she refers to as "sisters from other lives." Fabiana was recently in the cast of the FX series American Crime Story: The Assassination of Gianni Versace. In this exclusive interview, Fabiana shares insights from her unlikely journey from being an Argentinian actress and model to experiencing motherhood in Hollywood.

FITNINSPIRING

Being a Star How did you break into Hollywood? In 1997 my eldest son Tomás was born and Franco followed a few years later. I realized we were not moving back to Argentina. Los Angeles was going to be my home from then on. Right after Tomás was born, a series of events opened doors for me to enter the entertainment industry here. First reporting for a few shows, then to TV hosting. Commercial acting started to happen soon after that. Becoming a Screen Actors Guild member made a difference. What was it like to be a foreign-born actor? In the beginning, I struggled with my accent, not only in English, but also in Spanish. To work in commercials, a "generic" accent is used and I did not fight against it. I learned how to speak with a quasi-Mexican accent, reading small lines for a dubbing company. My colleagues were mostly from Mexico and their voices were like music to my ears. I learned from the very best. I never managed to speak English without an accent. I am still often asked if I'm Italian — to which I respond "Kind of." How do you prepare physically and mentally before an audition? I maintain “high vibrations” at all times. I memorize my lines as naturally as possible and wear outfits that make me feel comfortable based on the required look. What is the preparation you undergo when you land a role? I study the character and try to get under her skin until it feels right. I eat and sleep well the night before shooting. On set, I carefully listen to any directions given to me and adjust accordingly. Also, I always give thanks for the opportunity to be there.

Do you have mentors and role models? I constantly cross paths with people who teach me something new whether it’s a well-known personality, a mother who works three jobs to finish college, or a father who comes to another country to provide for his family. Everyone has something profound to share. What do you consider the highlight of your career? I’m grateful to be represented by some of the best agencies in town. I feel lucky to be a working actor, but no matter how successful I feel my career has been or will become, being a mother has been the most rewarding job I’ve ever had. My boys really are my life, and I couldn’t be more proud. They’re also my greatest teachers.

Family Ties How did motherhood change you? I became newly present to the wonders of life. How selfish we stop being from the very instant you see their faces. There’s this realization where suddenly everything makes sense. How did having children affect your career? When my sons were young, I turned down jobs that would have advanced my career, especially those jobs that required me to be away from home. I don’t regret my decision. It seemed right at the time. I decided when my second child was still a little boy that I wanted to get a university degree. I chose 3D Design and graduated Magna Cum Laude from California State University Los Angeles. I felt that I was setting a good example for them to go back to school as an adult.

PEOPLE You mentioned you have “sisters from other lives.” How do you identify with them and how are they closer than just friends? It's the love they provoke. Seeing their inner light that somehow connects with me on a higher level. And it doesn’t matter how often we see each other; it always seems as though it was yesterday. They have this uncanny ability to make me laugh from my stomach. I can see that family is very important to you. Tell us more about them. I have always shown with actions rather than words that family ALWAYS comes first and that we should treat everyone with the utmost respect. Despite divorcing their father almost ten years ago, we remained a family. When Alfredo was diagnosed with cancer, I decided to accompany him through every step of the process — not only because he was a great human being, but also because I wanted to show my sons that love can be manifested in various ways. I’m also thankful to my partner of the past few years for understanding my decision. It’s been two years since his passing. It was by far the most heartbreaking situation I had to

go through. But those nine months of seeing the father of my kids, a friend, a physician, preparing for his departure, gave me the unequal opportunity to grow spiritually and pose life questions like never before. Seeing my sons going through that grief, I will never forget. You want to shield your children from harm, but at the same time they can only grow from it. They were strong, and I had to be strong for them. What's the most important piece of advice that you give your children? I tell them to work on growing as human beings, intellectually and spiritually, have a healthy lifestyle, and ALWAYS follow the dreams that make them genuinely happy.

Looking The Part What’s your daily regimen on feeling confident and beautiful in your own skin at age 48? I have my days [laughing]. At my age, women are naturally more confident. You hopefully go from knowing what you don’t like to knowing exactly what you want. I meditate often. I also don’t get

FITNINSPIRING too caught up on how my body looks. I have embraced my genes. I keep a healthy lifestyle and exercise a few times a week, but I could never give up pasta! What beauty regimen maintains your flawless look? I wash my face every night and exfoliate often. I hydrate with different types of humectants and never go without sunscreen--at least 70 spf. When I'm not working, I avoid makeup as much as I can. I’m lucky to have gotten my abuela's complexion and don’t have to do much else for my skin. What are your views on nutrition? I eat healthy, but let's not forget I'm ArgentinianItalian. I love meat and pasta! When the option is present, I always choose organic especially when it comes to chicken, eggs and milk. Although I love sweets, I choose fruits over processed sugary treats. I prefer mate (South American tea) over coffee. But I don't deprive myself of the food I really like. If I over-indulge, I balance it out with exercising. However, I don’t obsess over my weight. I like to look good but refuse to be a slave counting calories.

" " I like to look good but refuse to be a slave counting calories.

Attitude and Outlook What do you think of social media and how this plays out in young girls’ lives? We live in an era where it seems that if one does not participate in the game of social media, he or she is shut out of the system. I have divided feelings about the subject. Part of it shows a fictitious world in which we're all supposed to be famous, rich, beautiful and slender. It's a festival for the ego. I think it takes a well-focused mind to benefit from all the various platforms out there. It’s important to use moderation. How would life be different if you had not left Buenos Aires? There's an infinite line of possibilities. Who knows! Do you ever miss home? At 48, I still choose Los Angeles as my home. However, every time I go back to Buenos Aires, I still fall in love with the city's architecture, people, culture, aromas. I always had and will miss my family there. But I like it here in Los Angeles. I like all the experiences I’ve had, personally and professionally. The United States of America is a GREAT country filled with opportunities for those who respect and praise this land. And one can never forget that each of us are solely responsible for our lives. The choices we make determine our future. Everything is possible as long as we truly believe it is!

FITNHEALTHY

WELLNESS

SMOOTHIES, JUICES AND WHOLE FRUIT

What's the Scoop? By Mary-Ann Evans

Juice bars and smoothie stands are popping up at every street corner while commercial juicers and blenders are offering more variety and features. All of these are encouraging signs of consumers’ growing interest in health and wellness. We’ve been told for ages that fruitbased vitamins are missing from our diets. So what’s really the best way to consume these nutrients — in liquid form or solid form? While commercially-farmed produce are less nutritious than heirloom or organic produce, we can’t just make up for the deficiency with pills. This is why multivitamin use is not correlated with better health or longer

lifespans. In fact, our bodies best absorb nutrition from food in its natural state, not when it is liquified. The natural way is still the best way to get our vitamins and minerals. While smoothies and juices are much healthier than ice cream and soda, they are not as healthy as people think. Blending up your produce bursts the cell wall, releasing the sugars all at once and too early in the digestion process. This unnaturally fast absorption in sugar results in insulin spikes and contributes to weight gain and diabetes. Juicers go even further by removing all the dietary fiber, which is needed to slow the absorption of sugars. In the same way way you can’t make up for lost sleep, you can’t make up for lost nutrition because the body can’t absorb it all at once. So you end up again with too much sugar and a modest dose of nutrition. By far, the best way to consume fruits and vegetables is in their raw state. An orange and a glass of water are better for you than a glass of OJ. That’s not to say you shouldn’t enjoy a smoothie or juice blend now and then, especially when choosing the energy spike of a juice or smoothie over that of an energy drink before an intense workout. Just consider these types of drinks to be a treat rather than a meal replacement.

FITNHEALTHY

WELLNESS

The RAW ON HONEY By Mary-Ann Evans

Honey is truly a wonder of nature. Jars of it were found in the pyramids of Egypt, still in edible condition after thousands of years, proving not only its consumption by humans since prehistoric times, but also its incredible shelf life! According to the Smithsonian Institute, this longevity is due to honey’s acidity, lack of water and the presence of hydrogen peroxide. Quite a feat for our busy bee friends. Honey’s qualities create an uninhabitable environment for microbes which makes it an effective salve for cuts, scratches and burns. Honey cleans infections and removes excess water for fast healing. It also contains trace amounts of pollen collected by the bees from nearby flowers which, when ingested, help our bodies avoid allergic reactions. This is why local honey is the best. There’s no sense in adapting to pollen from flowers that aren’t present in your area to make you sneeze. Make sure to check where your honey comes from in order to capitalize on this important benefit.

To ensure you get high-quality raw honey and to support local producers, go straight to the bee farm! The good stuff is usually darker in color, contains harmless flecks of bee pollen and will have some crystallization. These qualities accompany a richer flavor and aroma, greater nutrition and all the other wonderful properties of natural raw honey. A research study conducted by San Diego State University concluded that replacing sugar with raw honey can help prevent weight gain while lowering blood sugar. Consuming raw honey daily has also shown to be an effective source of antioxidants — polyphenols boost the immune system and help prevent cancer and heart disease. Newer research is looking at other amazing possible health benefits, such as the reduction of early cellular degradation. Why not take advantage of this natural miracle and switch to locally-sourced, raw and unfiltered honey?

The sugars in honey provide cleaner energy than refined sugar. Honey contains amylase which aids in the digestion of starches. Most supermarket brands are pasteurized with heat in order to increase shelf life and minimize crystallization especially in honey that contains higher moisture or is stored in higher moisture areas. In doing so, yeast and enzymes are destroyed which is not a sufficient trade-off for the reduced nutritional benefits and loss of aroma.

FITNHEALTHY

WELLNESS

NUTRITION HACKS AND MYTHS REVEALED! ASK YOUR QUESTIONS. WE HAVE ANSWERS.

1. Is it bad to completely get rid of carbs?

3. Are wheat carbs really bad to eat?

I would not say that it is "bad." However, carbohydrates are our bodyâ&#x20AC;&#x2122;s primary fuel source. There is a misconception that carbs are "bad" or not good for us or make us fat. The truth is that if we eat the right kinds of carbohydrates in the right proportions, then they are awesome for you!

Wheat carbohydrates are not "bad" to eat as a general rule. Some people handle them better than others. The problem with wheat is that it is highly genetically modified, inflammatory and allergenic. Many people are sensitive to it. We see a lot of health issues associated with wheat. I recommend doing an elimination program to test your sensitivity to it. If youâ&#x20AC;&#x2122;re not sensitive, then no harm, no foul. But if you are, then avoiding it will greatly improve your overall health.

Julia Fonda, Menlo Park, CA

We want to choose carbs that are low glycemic and nutrient dense. An example of this would be sweet potatoes, brown rice, quinoa, oatmeal and other low glycemic fruits like berries and apples. We should also watch portions at each meal. Carbohydrates should not take up half of your plate. Keep your carb portions to 1/8 of your plate.

2. How often should you cleanse? Karla Roldan, San Francisco, CA

I suggest whole foods/clean eating cleanses with the changing of the seasons! So, usually about 3 or 4 times a year. Eliminate allergenic/addictive/ inflammatory foods and increase nutrient density to give your body a break and bring it back to a balanced alkaline state. Cleansing should not be based on drinking only liquids or starvation! 18

Janet Quintero, Menlo Park, CA

That being said, there are healthier, more nutritious carb sources than wheat. If you want to improve your game, opt for brown rice, quinoa or sweet potato. If you want to be fancy, try amaranth or millet. Submit your questions for our Nutritionist, Heather Zander at editor@fitnfabs.com

Heather Zander With a B.S. in exercise, nutrition and wellness from Cal State East Bay, she focuses on helping people take charge of their health.

WELLNESS

FITNHEALTHY

CHOOSE WHOLE FOODS! By Lucinda Gonzalez

Most of the recent nutrition goals and guidelines have one conclusion in common. They tend to favor a return to a more whole-food, plant-based diet. The more that a food resembles the original, farm-grown product, the more nutritious it is likely to be. During processing, some nutrients may be lost, and food producers often add nutrient-poor ingredients such as sugar, salt and fat. For example, a potato contains 20 milligrams of vitamin C, but the same number of calories in French fries contains only about 7 milligrams, and the same number of calories in a potato chips contains only 2 milligrams of vitamin C. Start choosing foods such as fish, eggs, flaxseeds and chia seeds that are rich in Omega-3 fatty acids as well as leafy green vegetables, lentils and dried fruits which are packed with iron. Whole-grain foods are healthy because they contain fiber. A diet high in fiber can help reduce the risk of heart disease and diabetes. Whole grains, such as wholewheat flour and brown rice, also have more fiber than refined white flour and white rice. People who change their diet and begin to eat fewer processed foods and more whole-food, plant-based products can expect many health benefits. So choose whole foods! 19

WELLNESS The Power of Self-Healing with

MARMA POINTS By Emma Newlyn

What are the Marma points?

Here's a quick overview and a 3-step self-massage you can do every day. For centuries, practitioners have been mapping the human body and linking various limbs, organs, immune responses and even emotions to specific energy points. These ‘points’ are referred to in Chinese Medicine as Acupuncture or Acupressure points, and in Ayurveda and yogic healing as Marma points. Many books on marma points speak of meridians and many books on acupuncture mention chakras, demonstrating the commonalities of the two systems. According to both, energy (prana or chi) can become blocked in these points. Both practices focus on freeing this energy, whether through acupuncture or acupressure, Ayurvedic massage or even visualisation. Literally translated, marma means ‘a point that can kill’, and indeed some of the marma points have been identified and used in martial arts. However, in marma point massage, these points are only used for healing. They are called neurolymphatic points stimulating the removal of lymph and enhancing the efficiency of the body’s organs. Marma point massage manipulates subtle energy or prana, but physically they’re effective for relieving stiff muscles and boosting circulation. In Ayurveda, marma therapy is considered an important self-care and self-healing practice. As many Westerners are (re-)discovering through yoga, the key to greater health and happiness doesn’t necessarily lie outside of us, and is quite literally at our fingertips. There are said to be 107 marma points on the body, each serving a particular purpose, and each with its own name and specific way of massaging it. Different oils are used depending upon each person’s Ayurvedic dosha type. Marma points are measured in anguli or ‘finger units’. For instance; the marma point Hridaya (meaning ‘heart’) is found at 20

FITNHEALTHY the sternum, and measures four anguli in size. It is best massaged in a broad and gentle way with the palm of the hand with sesame oil in order to calm the energy of the heart. Mustard oil can be used to enhance circulation, and acupressure at this point can help relieve stress and negative emotions. Try it for yourself – even just placing your hand here can have a calming effect. How to give yourself a marma point massage The best thing about marma points is that you can use this self-massage technique whenever and wherever you are! Keep reading for three marma points you can use daily to help you feel vibrant and well wherever you find yourself!

Talahridaya

Known as the point at the ‘heart of the hand’, this marma point is found at the center of the palm, and measures ½ anguli (half a finger unit) in size. This point is closely linked to Anahata, the heart chakra, and is thought of as an important point in stimulating circulation throughout the whole body. It links closely to the lungs and respiratory health, and is also a vital marma point to work with regarding communication. Therapists who use their hands can also massage this point before a treatment to enhance the flow of prana to the palms. Massage this point in a strong, circular motion for roughly five minutes. Sesame or almond oil is best used, with essential oils like eucalyptus for opening blocked sinuses or ‘energizing’ the hands. You can also energize the point further by rubbing the palms together until they feel warm.

Indrabasti

Referring to the God Indra’s arrow, this point is found at the center of the calf muscle, and measures approximately ½ anguli (half a finger unit). Massaging the calves is important to do daily, as they can very easily become tight, but also because they’re one of the most important parts of the body regarding blood flow! They are sometimes referred to as the 'second heart' pumping the venous blood back up to the heart through the veins as they contract and release through movement and exercise. When they’re unable to work efficiently, the heart has to work a lot harder. Another reason to get up out of your chair as much as you can! In Ayurvedic marma therapy, this point is said to control the digestive system and the activity of the small intestine. Massage this point with a strong, circular motion for roughly five minutes. Acupressure here can increase agni or ‘digestive fire’ and digestion, especially when your massage oil is combined with essential oils like fennel, ginger, cinnamon or black pepper.

Phana

Meaning ‘a serpent’s hood’ and found at the sides of the nostrils. Each of these two points measures ½ anguli (half a finger unit) in size, and is located just outside the base of the nose, where the nostrils open out. These points are said to control the flow of prana through the subtle body, the sense of smell, and the sinuses. To massage these points, use a strong and circular motion for about five minutes simultaneously. When using the index finger for acupressure at this point, it is said to help relieve headache symptoms and sinus congestion, and can be even more effective when coupled with aromatic oils like peppermint, eucalyptus or camphor. Choose a massage oil such as mustard or apricot oil if available. Credits- www.emmanewlynyoga.com and www.ekhartyoga.com

FITNHEALTHY

WELLNESS

WEIGHT LOSS By the Numbers By Laurel Mines

The new year came and your New Year's resolutions went. Don’t stress. There’s still plenty of time to get back on track! Let’s look at some numbers to reinforce your fitness goals.

amount that people were consuming. If you add 2 cups of H2O to someone who drinks an average amount of water, this is roughly 150 fewer calories per day and 1050 per week.

Cut calories where you can. For example, cut out your 5 day a week, 300 calorie coffee/smoothie drink. This adds up to 1500 extra calories a week which is one full day’s calorie count.

Walk more. On those days you don’t feel like killing yourself with a crazy workout, a strenuous jog or just don’t have time get sweaty, go for a brisk walk. A 30-minute walk can burn roughly 100 calories depending on weight and fitness level. Do this 5 days a week and that burns an extra 500 calories.

Drink more water. A recent study published in the Journal of Human Nutrition and Dietetics in Oct., 2016, found that for every 1% increase in water consumption there was a 9 calorie decrease in the

To put this all together, you have conserved 3050 calories this week. It takes 3500 calories burned to lose 1 pound. These three easy steps will roughly get you a healthy 1 pound a week weight loss. Do this consistently and you’ll be ready when Summer gets here!

WELLNESS

FITNHEALTHY

7 tips to get you through allergy By Lucinda Gonzalez

season

For an estimated 50 million Americans who have allergies, it sometimes seems as if there are only two seasons – allergy and flu season. If you have allergies to dust and mold, then it’s just all year long.

• Don't wait until your symptoms are bad to visit your allergist.

Essentially, there are three allergy seasons: spring when trees begin to bud and flower, late spring when the grasses grow in, and late summer/early fall when ragweed starts.

• Try to stay indoors when the pollen or mold levels are reported to be high.

This year, with warm temperatures and dry conditions around the corner, some allergy sufferers are experiencing symptoms earlier than usual. While allergy sufferers can’t control the weather, there are some tips they can follow help alleviate their symptoms regardless of the season.

• Keep your windows closed and, if possible, use air conditioning, which cleans, cools and dries the air.

• Wear a pollen mask when long periods of exposure are unavoidable, like when doing yard work or cleaning the garage, and then shower or change clothes afterward. • Avoid hanging sheets or clothes outside to dry. • When driving in the car, keep your windows closed. • Use a Neti Pot for nasal irrigation.

WELLNESS 7 Low Calorie Tips to

SPICE UP Your Meals

By Lucinda Gonzalez When people hear about low-calorie diet food and meal plans, they tend to think of bland entrees and boring snacks. I truly believe that this is a big reason why people struggle to lose weight and eat healthy. Dieters assume that it’s nearly impossible to eat low calorie food and enjoy it at the same time. But I am here to say that this is by no means the case! Here are seven ways to boost the flavor and palatability of your meals. Add cinnamon to your grilled chicken breast Keeping our caloric intake low and our protein intake high is an integral component of long lasting, sustainable weight loss and muscle gain. In short, this often

means eating chicken breast regularly. While using sauces and marinades are a common way to improve the flavor of chicken breast, they often contain large amounts of sugar and fat. Cinnamon is a great alternative to these marinades as it is full of flavor, and has also shown to increase fat metabolism in the human body. In other words, cinnamon itself may actually promote additional fat loss. By coating our chicken breast in powdered cinnamon before grilling, we can provide the meat with time to absorb the flavor of the spice in its entirety, providing a fantastic flavor boost without the extra calories.

Start using more lemon juice

While this one may sounds a little out of left field, lemon juice as a flavor enhancer really works. It can add a delicious citrus flavor to any meal – and does not contain any additional calories. The addition of lemon juice as a dressing on a fresh salad is a great way to spice it up, changing and enhancing the flavor of common salad ingredients. It can also be added to roast chicken with sauteed garlic to completely change the flavor of the meal.

Get comfortable with cooking with chili

Using fresh red chilies in salads and low calorie stir fries is a fantastic way to improve the flavor of a meal. By thinly slicing a couple of chilies and mixing them into your favorite salad, you can completely alter its flavor profile, making it both more interesting while literally adding a bit more ‘spice’ to the meal. To top it off, there is a compound found in red chilies that have been shown to boost metabolism giving them the potential to improve weight loss even further!

Cook with fresh herbs

One of the most effective ways to improve or add to the flavor of a single dish is to add fresh herbs. This can be done either during the cooking process, or at the end where they are used as a garnish, and can completely change the flavor

FITNHEALTHY Use salt-free seasoning

Seasoning blends are a great option for those of us who are limited by time, or want an easy and lasting flavor solution to improve the taste of our food without adding a single calorie. These blends combine a number of ground spices to create a unique seasoning that can be added to meat, grains, pasta sauces, and stews, as a way to add a heap of flavors without adding any calories. A fantastic salt-free seasoning can be made at home with oregano, onion powder, paprika powder (both sweet and spicy), and basil â&#x20AC;&#x201C; which can then be applied to literally anything to improve their flavor considerably.

Start cooking with fresh ginger

Ginger is an extremely tasty plant root that has been used in traditional Eastern cuisines for centuries. While it was originally introduced to enhance vitality and improve mood, in more recent times, it has become a staple in restaurant cooking due to its unique and powerful flavor. Ginger can be added to salads, curries, and stews providing a unique and potent taste without adding any more calories to your dish. Additionally, ginger has been shown to have a number of positive health benefits on the body, suggesting it can do more than just improve the taste of your food!

profile of your food. Fresh herbs contain a huge amount of flavor, almost zero calories, and are extremely easy to cook with. Some of my favorites are basil, coriander, and thyme â&#x20AC;&#x201C; all of which are extremely versatile and tasty.

Spice up your eggs with turmeric

For those of us trying to watch our waistline, eggs are often a dietary staple. They contain an abundance of protein while providing the body with a host of essential fatty acids that are not found in many other foods. Besides salt and pepper, how else can we enhance the flavor? This is where turmeric comes in. Turmeric is a little known spice that is commonly used in traditional Indian cooking. It has a unique taste that perfectly complements the natural flavors of scrambled eggs. As an added bonus, turmeric has been shown to have strong anti-inflammatory properties, while also improving mood, making it the perfect spice for low calorie dieting! Using half a teaspoon with 3 or 4 eggs is more than enough to get both the flavor and health benefits of this fantastic spice. Some imported brands of tumeric may include trace amounts of lead. Look for tumeric produced in the United States and sold at reputable grocery stores.

Now try these tips with all your meals. Spice up breakfast, lunch and dinner, and youâ&#x20AC;&#x2122;re likely to ward off cravings in between meals and to make even more progress toward healthy, sustainable weight loss. 25

PEOPLE

ARDICE FARROW Trade is the New Aid:

Business Partnership in Cambodia By Shaheena Ali

FITNINSPIRING In the aftermath of every natural disaster, relief organizations rush in to help while companies seek to donate a portion of their profits. Individuals also open up their checkbooks galvanized by the images that they see in the media. The altruism is certain to help with the immediate recovery and alleviate short-term suffering. However, in developing countries, even the most well-intentioned acts of philanthropy do little to reverse centuries of economic exploitation and devastation — especially when it leaves people dependent on handouts. After a successful career working for companies such as Apple, LucasArts, Disney and McGraw-Hill as an executive producer and creative consultant for kids products and programs, Ardice Farrow has turned to a newer, arguably more effective, approach to helping developing countries. Her focus is partnership rather than philanthropy with the goal of returning gainful employment to impoverished communities. Her approach is trade, rather than aid, to preserve and underscore the personal dignity and self-direction of beneficiary communities. Ardice’s efforts target the less fortunate women of Cambodia who thrive when given training and opportunity. Read on to get inside her world and find out how she is making a difference through Net Effects Traders, a socially responsible business with a commitment to bring stylish, ecofriendly and ethically made products like the Bōdi bag to Western shoppers.

What was it like working with big companies such as Apple, LucasArts and Disney? Early on, I wanted to make education more exciting by incorporating gaming to keep kids engaged. Working with the biggest names in the industry gives us that opportunity, but it means we have to work at our highest level of creativity and come up with our best ideas. It’s all to get kids excited about learning.

What inspired you to go from being an executive producer and “retiring on purpose” to RUNNING a non-profit in Cambodia? The industry had changed, the financial crisis hit, and I was at retirement age, so I thought, “Hey, I have a third of my life left; what do I want to do?” I decided to go to a developing country and work with women and children. I went with my gut feeling and followed my heart. Women in our generation feel so young in our 50’s and 60’s. If we’re inspired to go do something, we should and we do. I also had friends in similar situations who inspired me and were great role models.

Tell us about the experience of working in Cambodia for two years. I have no social service or teaching background but I have leadership experience and so they offered me a leadership position. The area I was in was a landfill with no running water with people making housing wherever they could. Children worked as trash pickers, their families unable to send them to school. It was eye-opening; I had never seen poverty like that. I got to know the kids and their families; they are resilient, happy and generous people. It's a privilege to see their progress and they confide in me. Poverty takes the heaviest toll on the women who struggle to feed their kids and get through pregnancy. There is little birth control or medical care for women in poor communities. My program allows them to earn their own wage and provide for themselves. This confidence and independence helps many to escape abusive relationships.

Can you share some of the advice you gave to women in Cambodia on the challenges they face day to day? I am not sure if I ever gave advice, but opportunities to learn such things as health and parenting as well as opportunities to change and be responsible for their lives. 27

PEOPLE I offered encouraging words letting them know that I will be there for them and that they will always be fully supported and appreciated.

visible impact in impoverished communities. It’s something that everyone can take pride in — from the craftsperson to the customer.

How did you come up with such a stylish bag that is eco-friendly and zero waste?

What steps or obstacles did you have to overcome to be where you are today?

The right design was the key to success. The Bōdi yoga and Bōdi sport bags emerged from three years of development and refinement to get them just right. The bags had to be fashionable in a Western market. I turned to a Cambodian refugee to design the bag, so it is a Cambodian product from start to finish.

I followed my passion, believed in myself and had faith in the product and the market. To get started we had to invest wisely, create prototypes, use social media and look for the right sales teams. We had to experiment with marketing.

What was the hardest challenge you faced in your success at Net Effects Traders? The biggest challenge in US markets is establishing brand recognition. Once we get a customer, they usually love the bag so much they come back, but getting the word out is the biggest challenge.

What’s the most fulfilling part of your company’s mission? I get satisfaction knowing that I helped connect shoppers and Cambodian skilled workers. Together, we are making a difference and

28 6

What was it about Cambodian women that made you fall in love with them and inspired you to help them? They are incredibly resilient, generous, smart, and fun. They include me as part of their family. I love their personalities. They’re hard-working, grateful and happy. They are on fire and so alive!

Have you thought of expanding to help with other impoverished countries? Yes! We have! This business has to get to a certain level of success, but we want to create similar programs across all of Southeast Asia.

FITNINSPIRING

What advice would you give to young American entrepreneurs? Go do what I did! My advice is to be passionate about your product or service. It's hard work and exhausting at times, so you need the passion to keep going. Be good at what you do and know how to find the right people for everything that you don’t know. Know your market, know who you’re selling to and know how to get it out there. Don't be too broad. Don't beat yourself up when you make a mistake. It's going to happen. There’s a learning curve. And, finally, make sure to have fun.

What was your biggest inspiration? I’m inspired by the way business and shoppers can jointly create positive change — especially companies with values like Ben & Jerry's and Tom’s. Companies that start small can make a difference. I believe in shopping for change. As consumers, we have the power to change the world with what we choose to buy. Every dollar spent impacts the future.

If there is one thing you want women of all ages, in all countries to know, what would that be? No matter where they live, when women take charge of their futures, they bring lasting change to their families and communities for generations to come.

Yek Hong Tang is the designer of the Bōdi bag. Her parents smuggled her out of Cambodia to save her from a military invasion. She was raised in a foster home in New Zealand where she received a Western education and attended a design school. When she returned to her home country, she shared what she learned about design and production with less fortunate Cambodians. For over a decade, she has been providing Cambodians with training, fair wage jobs and good working conditions, committed to empowering underprivileged Cambodian workers, polio victims, landmine survivors, the hearing impaired and mothers who were trash pickers and scavengers. Ardice and Yek Hong have a close bond as they share the common passion of helping the underprivileged. To this day, she is still Ardice Farrow’s designer and production partner, designing all of the company’s bags.

FITNMINDFUL

WELLNESS

Spring Into Action By Mary-Ann Evans

Now is the time to finally do what you’ve been putting off! This moment; this instant. Have you been feeling the call to do something new with your time? Are you interested in being more creative? Prioritizing your fitness? Learning a new skill? We are all susceptible to doubt when trying something new. Finding the courage to take action in spite of the fear makes the difference between a life that is good enough and one that is extraordinary. We’d all like to be happier and more self-assured, and the pride that comes with doing more and feeling competent is just the thing that will make the difference this year.

OVERCOMING DOUBTS Most of us hate the thought of failure or rejection. Embarrassment can be a painful experience. The ability to handle these feelings, rather than fear and avoid them, is something we have to develop and are not born with, but that means that it is something we can improve with effort. Handling disappointments begins with a solid appreciation for yourself, and that is strengthened by genuine appreciation for others. When

we are accepting and compassionate toward others’ failures, it will help us deal with our own shortcomings and turn them into learning experiences rather than things that define us.

DEFINE SUCCESS FOR YOURSELF There is no universal standard for success. If you focus on one definition — how attractive your partner is, or how much money you make, you may be ignoring many areas that you are already successful. Focusing on what you lack rather than what you have is disempowering. If you set goals and work toward them consistently and stay committed to making progress, you’ll be successful all along the way to your ultimate goal. Even failures and mistakes can lead to opportunities to rethink your strategy and recalibrate your efforts toward greater success.

SUPPORTING NEW HABITS Eating healthy, staying active and taking time out for yourself all contributes to a healthy mind. Caring for your physical health shows appreciation for yourself which will motivate you to pursue other things you want in your life. You won’t wonder if you’re worth it or deserve it, or if you should keep your goals on the shelf for some future day when you’re ready. The time is now, and the person is YOU!

Carpe Diem!

FITNSTRONG

TO TRAIN OR NOT TO TRAIN By Rick Green

Most athletes face a very common dilemma on a daily basis: To train or not to train? When working toward your fitness goals, it can become tempting to push your body beyond its limits or to take days off even when they are not needed. Before you do either, take my advice: LISTEN TO YOUR BODY. As a trainer, Iâ&#x20AC;&#x2122;ve had to learn how to spot the difference between a client who should keep training and a client who needs to take the day off to rest. If you are having trouble spotting the difference for yourself, here are some questions you should ask:

Am I feeling normal soreness or actual pain? Am I tired due to sickness or the flu? Am I feeling true muscle fatigue or do I just not feel like exercising today? Am I looking for an excuse not to train and will I ultimately regret not meeting my fitness goals? If you are sick, truly fatigued (not just tight from a good workout) or believe you have suffered an actual injury, listen to your body and trust what it is telling you. Otherwise, get your butt up and keep training. On the other hand, if you are pushing yourself to 100% multiple times a week and your body is asking for a day off â&#x20AC;&#x201D; listen up and listen hard. Even experienced athletes ignore what their bodies are saying and push themselves to injury.

Once you create a fitness plan and training calendar, it is important that you stick to it because how you treat your fitness plan reflects how you treat everything in life. Following it requires willpower, discipline and honest conversations with yourself. As long as your body is willing and able, you should stick to the plan if your fitness goals and your word really matter to you. But when your body is telling you no, it is not a question of pushing through it, because it is even more irresponsible to injure yourself. In this case, listen to your body; it always knows best.

FITNESS

FITNSTRONG

FITNESS Editor’s note: We asked two of our professionals to give advice on listening to their bodies when it comes to overworking. Here’s what they had to share.

PAIN AND EXERCISE By Laurel Mines

“No pain, no gain!” Not always true. There is good pain and bad pain when it comes to exercise. Let’s look at some different kinds of pains to help determine what kind of pains are good to work through and what kind of pains are not.

Good Pain Pulling - You may experience a pulling or tight sensation while stretching. This discomfort is perfectly fine. You should be able to hold stretches for 30 seconds and the pulling should decrease or diminish after releasing a stretch. Avoid stretching to the point where it’s difficult to hold more than a few seconds. This can cause the muscle to fight back against the stretch which defeats the purpose of the stretch and can lead to a muscle strain.

Burning - A burning sensation can be felt when strengthening muscles and

give you a clue to when the muscle is fatigued. It is okay to work out to the point of fatigue. However, you should avoid letting your form fail when working into muscle fatigue because this can lead to injury.

Sore - Muscles can become sore or achy after strenuous exercise. Most often

soreness is delayed and is felt the day after your workout. Soreness can mean you had a really good workout. If you feel your soreness is excessive or it lasts for more than two or three days, you may want to decrease the intensity of your workout. Don’t forget post-workout nutritional supplements like protein, branchedchain amino acid and glutamine to speed up recovery. Use Caution: Extremely excessive workouts and soreness can lead to a medical emergency known as rhabdomyolysis, a breakdown of skeletal muscle that can lead to kidney failure.

Bad Pain Sharp -

NEVER exercise through sharp or shooting pain. Sharp pain is your body telling you something is wrong. If this pain continues, it’s good to seek professional medical help.

Numbness and tingling - This can be a sign of neural tension or it could be

something more serious. A little numbness or tingling is okay when working out but it must decrease at rest. If these sensations persist, seek medical advice. Instead of “No pain, no gain!” think “Push to the pain, but not through the pain!” 33

JOIN US FOR AN INCREDIBLE FASHION SHOW BY

& Wine Tasting • Delicious Bites • Giveaways Designer Shopping Marketplace Afternoon Tea • Auction Lots • New! Men’s Lounge

O R CA L L 4 15 -353 -62 21

This event benefits the Tenderloin Health Improvement Partnership, through which the Saint Francis Foundation grants funds to community partners to improve the health, safety and well-being of Tenderloin residents and families. THANK YOU TO OUR PAR TNERS*: *As of 3/2/18 Sponsorships still available

FITNSTRONG

FITNESS

SHOE REVOLUTION FINDING THE RIGHT SHOE FOR YOUR TYPE OF EXERCISE By Rick Green It is always important to have the right tool for the job. Choosing the right shoe for your exercise regimen is no exception. Wearing the right shoe for your training can make a difference, give you an edge and help protect you from injury. But it's not as simple as buying the most flashy or expensive. I have met with many an enthusiastic client with all the most popularly advertised training gear expecting to jump higher or run faster because of the shoes that are on their feet, thanks to trends and slick advertising. The reality is, the most popular footwear isn’t always the correct shoe for training. For example, some of the most recognizable footwear are basketball shoes. That style of shoe is great if you are playing basketball, but if you are running for multiple miles with no jumping, that style of shoe may not support your foot at the level you need. Find a shoe store that specializes in getting you the right shoe. In my experience I have found that shoe stores that specialize in running shoes tend to be the most knowledgeable. If the person helping you

actually analyzes your foot stride you know you have struck gold. If not… keep looking!. It generally only takes a treadmill, a video recording, some observation, and some advice from a professional to leave the store with your perfect shoe. If you happen to be in Northern California and you can find a Running Revolution store, go to it! Once you find your preferred location, be upfront with your sales associate. Let them know the type of training you intend to do and what your budget is. Ask them questions such as "Does this shoe support my specific arch?" Or "How often should I replace my shoes?" Don’t skip on the conversation, because the information you can obtain will be invaluable. Let’s face it — you likely won’t do the research yourself. The right shoe may not make you jump higher or run faster but it can protect you from unnecessary injury and provide the support you need to train harder and more efficiently.

HAPPY TRAINING!

13 19 35

FITNINSPIRING

PEOPLE

INNER STRENGTH THROUGH MARTIAL ARTS By Shaheena Ali

Regina Pinpin gazed through the secondstory window of her home to take in a breathtaking view of San Francisco. “This is where I grew up as a shy little girl,” says Regina. “Even though I had a big extended family in the Philippines — my dad was the 4th of seven children and my mom was the 2nd child of eleven — it wasn’t until I discovered martial arts that I was able to get out of my shell.” Regina’s parents would often take her to the drive-in theatre to catch the latest Bruce Lee and Chuck Norris action movies. They encouraged her to learn martial arts from her uncles, Arnel and Eugene, who were black belts running a training dojo in their garage. Along with a younger sister, she took their uncles’ classes with thirty boys from the Excelsior District. “Arnel did not go easy on our training just because we were girls,” Regina recalls. “In fact, as his nieces, he expected the best of the best from us. Coming in second place was still considered a loss!” Regina is now a proud karate instructor with 30 years of martial arts training and practice. 36

Thriving in a male-dominated sport, she had to overcome her initial insecurities about fitting in and performing in front of other people. Being understanding and relatable helps her students look past their own insecurities and bring out their inner strengths. Regina has run her own United Studios of Self Defense in Foster City for 23 years. Her program imparts to women of all ages the skills and discipline to transform into confident, determined individuals. Along with her husband, Jason McComb, Regina promotes a program called WMSN — Women Make Some Noise — empowering women and helping to assert their independence. For more on Regina’s training with her uncles, visit her blog “Fight Like a Man” at http://www.ussdfostercity.com/.

How do you handle karate’s emphasis on competition and performance? I’ve always been anxious about performing anything solo. I had a horrible experience in a music recital once and continued to have anxiety through high school. I’d freeze up, have panic attacks whenever called to do speeches or participate in spelling bees. My biggest fear at competition was actually having my name announced. All my cousins and friends had cool last names and I had a complex about mine. I remember being ridiculed about my surname in the 4th grade. I share how I experienced bullying with my students to give them advice on the do’s and don'ts of fighting back.

As a girl learning karate surrounded by mostly boys, what obstacles did you have to overcome? My sister and I practiced and trained with male students. Over time, we got used to their fighting style. At the tournaments, we had to go against women who were actually more aggressive, brutal and unpredictable and it made the competitions more challenging. Weâ&#x20AC;&#x2122;re very grateful that my uncles had trained us enough to prepare for the unexpected.

Who was your biggest inspiration growing up and why? As a child, it was my parents and my uncle. They taught me the most until I was a teen. They gave me inspiration and always took the time to explain things. Even if they were tough, it was good for me in the end.

How has karate helped you in everyday life? Martial arts has brought me out of my shyness. It's helped with performance anxiety and to understand people of all ages. It reduces stress. Having been an instructor for so many years, I fully appreciate the adage that by teaching, I am also learning from my students.

Didnâ&#x20AC;&#x2122;t you start off by teaching kids who were essentially your peers? Yes, and to be honest, it was intimidating at first. I taught 10 year-old kids when I was only 15. If they were good, they would get a treat, and to this day, I still use positive reinforcement with my students. Gaining respect is hard, but it gets easier as you get older.

What is the most rewarding thing about teaching karate? Doing this for 23 years, the biggest reward is watching the kids grow up and making their parents proud. Sometimes students end up having kids of their own and I end up teaching them as well. It's a great feeling inside and rewarding to know I helped shape their lives and future. Like my uncles, Iâ&#x20AC;&#x2122;ve had the privilege of teaching my own nieces, Marissa Lee and Alyssa Chu. It feels great to 37

FITNINSPIRING pass down as much girl power as I can to the next generation of kids.

what you can to help others because it makes you feel good. Keep the fire going!”

Being a woman instructor, have you ever dealt with prejudice or sexism. If so, how did you handle it?

How does karate play a role in the confidence of women?

Back in ‘97, I was working at a Muay Thai boxing school. One of the instructors told me, “you can teach all the kids and we will teach the adults” — as if a woman couldn't handle teaching adults. Not only did I go on to teach adults, I also trained law enforcement professionals, including elite SWAT officers. In the end I proved that instructor wrong by opening a successful studio in Foster City.

You double majored in child and industrial psychology. How did your education play a part in your success as a business owner today? A lot of parents compliment the way that I am firm but respectful to the kids. I encourage instead of using old-fashioned anger and dominance. I like to be more positive and make them feel good about themselves. My uncles were hard, and I sometimes felt bad about myself. I don't want my students to feel like that. I thought my uncle was never satisfied, but it was because he wanted me to be the best of the best. I am very thankful for him and know that he is very proud of me, but I did not understand that then.

What words of wisdom would you give young girls with a passion for martial arts? I just finished writing a book for young girls called, “Baby Grand Master: The Quest for the Pink Belt.” The message is to be warrior women, to strive for your best while being comfortable with who you are. Everyone from little girls to women have the right to take charge of their lives and create their own path. I tell everyone, “Do 38

PEOPLE

Many women expect their husbands to protect them or they feel too weak to take charge and handle things on their own. Karate makes them more independent and keeps them feeling safe, relying on themselves and no one else.

Which incident stands out the most where you were grateful to be a black belt? About 26 years ago, my father had cancer. It was hard to see someone who was always so strong become so weakened, but we were there to be strong for him and to give him courage. We said we will fight this and we did. That’s being a black belt. We go out there and fight. Karate isn't just martial arts or a sport; it’s mental discipline in everyday life as well.

Are you planning to work towards the last 5 degrees of the black belt? As long as I'm able to. I love what I do! It’s eight to ten years per rank so I might try for 6th or 7th. There’s a quote we use often in our training: “It’s the journey, not just the destination.”

FITNESS

30 DAY WORKOUT CALENDAR Harold Sarmiento is a certified personal trainer at the Peninsula Jewish Community Center in Foster City, CA, specializing in injury recovery, postural correction and functional training, as well as Muay Thai. With a passion for fitness and continual education, he stays up to date with the current developments in health and fitness to help his clients meet their goals. This 30-day workout calendar is designed to help those of you who have neck issues and would like to strengthen and tone arms and back.

For each exercise, perform 3 sets of 12 repetitions, or until fatigued. Modify as needed. YOU WILL NEED: Resistance bands A stability ball 5 lb. weights

BICEP CURL The important thing to remember in a bicep curl is form. Be sure your weight is not heavy enough to strain the elbow. In a slow, steady motion, curl the arm to position 2. In a slow, controlled manner, return the arm to position 1 and move to the left arm. This completes 1 repetition. The negative, or downward motion is the most beneficial for building strength and muscle size.

POSITION 1

POSITION 2

FITNSTRONG

HAMMER CURL Modifies the bicep curl so that the wrists are turned in toward each other, working a different part of the muscle. This can be performed in isolation or together.

POSITION 1 POSITION 2

RESISTANCE BAND STANDING ROW With the band around the pole and arms extended (position 1), begin by steadily pulling back on the bands, keeping the back straight and the arms close to the body, until the elbows are at 90Â° (position 2). Pinch your shoulder blades together. Stand just far enough back for a safe tension. In a slow, steady motion, return the arms to the extended position. Keep the tummy tight throughout.

POSITION 1

POSITION 2

SINGLE ARM LAT PULL DOWN Holding the band taught and with the arms high overhead. Keeping the right arm straight, pull it down to your right side. Slowly return to position 1, then perform the same action to the left and return again to position 1. This completes 1 repetition. Keep the core tight throughout. This uses stabilizing muscles that often do not get worked.

POSITION 1

POSITION 2

FITNSTRONG

FITNESS STABILITY BALL COBRA

POSITION 1

Lay with your stomach on a stability ball and legs straight, digging toes into ground. With your core tight and arms extended in a Supergirl position, squeeze glutes and extend arms back towards legs, keep feet straight and lift torso off of the ball into a “cobra” position 2. Pinch the shoulder blades, hold for two second and return to position 1.

POSITION 2

STABILITY BALL DUMBBELL SKULL CRUSHER Laying with your back on the ball and keeping your body straight, with your knees bent at 90° and feet flat on the floor, shoulder width apart, raise your arms holding the weights directly toward the ceiling, perpendicular to the body. This is position 1. Keeping the arms the same distance apart, in a controlled manner, bend the right elbow to 90°, bringing the weight to just above the top of the head (position 2). Use the neck muscles to maintain support for the head, and keep the core tight. Return and perform the action with the left arm. This completes 1 repetition.

POSITION 1

POSITION 2

TRICEPS KICKBACK POSITION 1 42

Holding dumbbells in each hand, with the feet at shoulder length and knees slightly bent, rock the upper body forward at 45°, keeping the the back straight and the core stabilized throughout. Slowly extend both arms back until the arms are straight, keeping them close to the body. Return to position 1. This completes 1 repetition.

POSITION 2

WELLNESS

FITNHEALTHY

Ashwagandha,

The Indian

Ginseng By Dr. Nirali Patel

Withania somnifera means “sleep inducing.” However, it’s better known as ashwagandha, a recognized sleep aid for at least 2,500 years in the Ayurvedic traditions of India. A member of the nightshade family, this herb has other beneficial effects such as reducing the effects of stress. Ashwagandha balances thyroid hormones and cortisol levels. In addition to its antidepressant and anti-anxiety properties, it is recognized as a neuroprotective that preserves neuronal structure and function. Like other neuroprotectors, it is not known to reverse damage already done, but it may protect against further nerve damage and slow down central nervous system degeneration. This miracle herb has anti-diabetic effects by balancing blood sugar levels. While not recommended for pregnant or nursing women, or those with autoimmune disorders, multiple sclerosis, lupus or rheumatoid arthritis, it has antiinflammatory and many other beneficial properties and few side effects. There is even some promising research suggesting its effectiveness in fighting cancer. The Journal of Ethnopharmacology published a study showing that ashwagandha supplementation increased white blood cells in animals, which helps the body fight disease.

In medicine, prevention is the next best thing to an outright cure. Ashwagandha has also earned a reputation for its potential role in regeneration and rejuvenation to improve longevity and quality of human life. “Ayurvedic medicinal plants have been the single-most productive source of leads for the development of drugs,” according to Alzheimer’s Research and Therapy. Another great attribute of ashwagandha is its ability to enhance energy and muscle strength. Its ability to boost the immune system earned it the epithets “strength of the stallion” and “Indian ginseng.” It is commercially available as an ingredient in health shakes, in capsule form or in raw powder at health food stores so that it can be combined with shakes or juices at home. As always, do your research, and see if incorporating this natural wonder drug into your diet is right for you! 43

TRAVEL

The Hollywood Museum History from the Inside Out By Genie Davis Housed in the historic Max Factor building, The Hollywood Museum not only contains more than 10,000 pieces of film industry memorabilia, the building itself is a classic. Designed by architect S. Charles Lee, the building was sold to make-up artist Max Factor in 1928, but its opening was delayed until 1935 due to the Great Depression. It was here, in this stunning Art Deco structure, that Factor created makeup originals. Factor’s cosmetic empire, like the building itself, went through a variety of owners after Factor’s son, Max Factor Jr., sold it in 1973. It was Proctor & Gamble that sold the building to The Hollywood Museum’s founder Donelle Dadigan, in 1994. It took her nine years to restore it to its original glory, recreating everything from Factor’s original make-up rooms to chandeliers and antique furniture.

According to museum publicist Harlan Boll, Dadigan originally purchased the building to house a personal collection as well as Hollywood artifacts. “Her godfather, Jose Iturbi, was the first person to sell a million records, and one of the first musicians to get a star on the Hollywood Boulevard Walk of Fame. He played for Frank Sinatra and Judy Garland among others, and had quite a following,” Boll relates. “Going far beyond that collection, Donelle took photos from the original Max Factor studios so that everything in the museum was restored precisely, for example, making sure all the colors were right in each of the individual rooms designed for clients by hair color. This is all Donelle’s baby.” Today, the museum’s ground floor houses those studios which include one for blondes, used by Marilyn Monroe, one for brunettes, and one for redheads. In the latter, Lucille Ball was given her signature hair color, designed by Factor.

FITNFUN Underworld, Van Helsing, Blair Witch, The Walking Dead and the classics like Frankenstein, Dracula, Vampira, and Elvira,” Boll asserts. More chilling memorabilia: the costume and mask used by Anthony Hopkins in Silence of the Lambs, and the slightly macabre death masks of Vincent Price, Bella Lugosi, Lon Chaney, Christopher Lee, Boris Karloff, and Peter Lorre.

Hannibal Lecter’s jail cell from Silence of the Lambs, in the Dungeon of Doom at The Hollywood Museum (courtesy photo).

“Marilyn’s look was created here. Rita Hayworth, Elizabeth Taylor,” Boll says. “Factor originally tried blonde on Lucille Ball before settling on the signature red. I spoke to Lucy Arnaz about that, and she said that she remembered sitting in a corner as a child, watching as her mother had her hair done while Max worked on her.”

On the main floor, besides the lush Art Deco lobby and Max Factor’s restored make-up rooms, visitors are offered a look at Cary Grant’s Rolls Royce, a tribute to Judy Garland, and Planet of the Apes props and costumes among other sci-fi exhibits. “There’s a piece of the Hollywood sign here, too,” Boll adds. “It’s from the letter ‘H’ and you can see the graffiti on it and bullet holes shot through it, and why it had to be replaced due to damage.”

The Hollywood Museum has four floors of exhibit space, including a basement that houses the Dungeon of Doom. It was once a bowling alley as well as a speakeasy during Prohibition. Today, visitors can spend time in the same jail cell where Jodie Foster visited Anthony Hopkins as Hannibal Lecter in Silence of the Lambs. The original set was donated by the studio, reconstructed piece by piece, and is on display year-round. “The walls of course are fake brick,” Boll reports. “But everyone looks at it, thinks it’s real until they rap their knuckles against it.” Boll adds that the “number one request of the museum is from people asking to spend the night in the Silence of the Lambs cell. Even members of the police force have requested it.” Along with the set, Boll says the basement area also holds original costumes and props from more than 40 horror films. “You’ll see horror figures Freddy Krueger, Michael Myers, and Jason, items from Sweeney Todd, Chucky, 45

FITNFUN And don’t miss the Beauty Calibrator. Boll suggests it’s one scary-looking machine. “It’s one of the earliest forms of technology. It looks like a cage. It was placed over a woman’s head and it was used to pinpoint parts of your face to measure things like how high your eye brows went, how big your lips were, the distance between your eyes. Max Factor would use that to measure how to contour your face. The older stars remember it and not fondly. It looks like something from Hellraiser,” he laughs. The second and third floors exhibit costumes worn by stars in famous films, along with props and posters. These include what the museum calls the world’s largest collection of genuine Marilyn Monroe memorabilia. “Marilyn will always be there because she is just so popular people would complain if they took her out for even a short time,” Boll attests. “Another permanent exhibit for us is the Jose Iturbi, which includes his grand piano, and the tux Frank Sinatra wore when he performed with Jose.” Along with permanent exhibits, the museum features other stellar rotating shows. “Currently we have an LGBT history exhibition, Reel to Real: Portrayals and Perceptions of Gays in Hollywood,” Boll says. “In February, we’ll be presenting an Annette Funicello exhibit.”

ENTERTAINMENT Even the elevators at The Hollywood Museum have history. Big enough to move cars from Factor’s collection and the museum’s artifacts, it was and is an important transit point to parties and events held on the top floor. “Max Factor put a bar in the elevator, and we do that to this day for events such as the Emmy Daytime Nominee and Oscar parties. We can carry 40 to 50 people up and they’ll have their drinks in their hands when they reach the party.” Boll notes that the museum is the only Hollywood memorabilia museum to survive and thrive year after year. “It allows people to access history and stories about Hollywood they would not otherwise know.” One such story centers on a beaded dress worn by Barbara Stanwyck to the Oscars. “It’s only beaded on one side because she said the designers shouldn’t waste their time beading the right side. She wouldn’t allow anyone to photograph her from the right side.” Along with its exhibits, the museum holds a wide range of events every year, including tributes to stars who’ve passed away, such as Debbie Reynolds, and a 2011 reunion of individuals who worked on I Love Lucy, to celebrate its 60th anniversary and Lucille Ball’s 100th birthday.

The Hollywood Museum 1660 N Highland Ave. (323) 464-7776

Part of the Reel to Real: Portrayals and Perceptions of Gays in Hollywood exhibit, featuring actress, comedian and producer Lily Tomlin (courtesy photo).

DINING

FABNHEALTHY

WELLTOPIA: Healthy Treats that are Hollywood Chic By Genie Davis

It may hardly come as a surprise that food as beautiful as it is delicious is available right in the heart of glamorous Hollywood. For a beautiful healthy treat, Welltopia on Highland Ave. is just the spot. The wellness bowls are as attractive as they are tasty, good for you, and good looking at the same time. The bowls are the focal point of a menu that also includes a variety of bottled nut milks and jarred nut butters. Welltopia offers a trendy, bright, and sleekly modern look along with a menu that operates from a simple concept. Diners choose the size of their bowl and an optional booster, such as organic aĂ§aĂ or pitaya. Then they choose one of seven variations on the wellness bowl concept, each of which comes with lush-looking locally grown organic edible flowers, and a piece of California honeycomb. The combination of the two make each of the bowls instantly Instagramable, and serves as a reminder that food can and should have aesthetic appeal as well as terrific flavor.

Wellness bowls at Welltopia in Hollywood. (Courtesy photos)

1716 N Highland Ave Los Angeles

(323) 848-4602 47

EVENTS Events for

LOS ANGELES Beauty at the Bay VI DATE: Sat, May 26, 2018

LOCATION: SouthBay Pavilion 20700 South Avalon Boulevard Carson, CA 90746 TIME: 11:00amâ&#x20AC;&#x201C;4:00pm Beauty at the Bay VI introduces new summer trends in fashion and beauty. Discover the magic behind makeovers in stylish demonstrations, and tutorials by beauty practitioners. Come see great fashion in clothing, jewelry and accessories available through our exclusive vendors. E-mail: assistant@lwspecialevents.com COST: $0-$69.95

ReWild FITNESS Open Registration Day

DATE: Sat, April 14, 2018

LOCATION: Long Beach, CA

TIME: 10:00am-12:30pm

This is a workshop for moms, who are looking for inspiration, direction, and support with manifesting their dreams and desires. This is also an opportunity for you to connect with like minded moms who seek to empower themselves, create a brighter future for their children by investing in themselves first, creating and strategizing goals and objectives. http://www.gingerlavendertherapy.com/ COST: $33.50

Events for

SAN FRANCISCO Bay Area

DATE: Thu, May 10, 2018

Wine Women & Shoes

TIME: 6:30am-7:30am

DATE: Sun, May 6, 2018

LOCATION: Hahamongna Watershed Park (formerly known as Oak Grove Park) Pasadena, CA 91103 Reconnect with the wild human within by rediscovering the way we were meant to move. Develop the balance, strength, reflexes, coordination, and flexibility that is often lost to the modern human who is, all-too-often, isolated from nature and sitting for hours on end. http://EarthSkyPeople.org/rewild COST: $25.00

Black Excellence Festival DATE: Sat, April 21, 2018

LOCATION: Cal State Los Angeles 5154 State University Dr Los Angeles, CA 90032 TIME: 12:00pm-4:00pm A celebratory/networking event for Africans and the African Diaspora to show love for, food, music, dance, accomplishments and culture over all and to enrich communities by introducing/re-introducing Afrocentric beauty. COST: FREE

Moms' Empowerment & Wellness Workshop and Mini Retreat

Benefitting healthier children and families in San Francisco Presented by the Saint Francis Foundation LOCATION: Four Seasons Hotel 757 Market Street San Francisco, CA 94103 TIME: 2:00-6:00pm www.winewomenandshoes.com/sf www.saintfrancisfoundation.org/get-involved/events/ The Saint Francis Foundation presents Wine Women and Shoes, an afternoon benefit that unites fashion and compassion. This celebration features a fabulous fashion show, giveaways, wine tastings, our exclusive marketplace with great boutique designers, silent and live auction and afternoon tea service with your friends â&#x20AC;&#x201C; all for a great cause! Join us for this fun and meaningful afternoon! For general and VIP tickets and tables, please visit our website above. Sponsorships available too!

FABNINVOLVED FitBit Local Family Fit-Fest DATE: Sat, April 21, 2018

LOCATION: Golden Gate Park, music concourse Music Concourse Drive SF TIME: 3:00pm-4:00pm Sweat it out with Fitbit Local, a series of FREE monthly workouts in your city, led by fitness leaders from your community. Get ready to run, walk, sprint and sweat in this Family Fit Fest relay event! Enjoy team relay drills around San Francisco's gorgeous Music Concourse in Golden Gate Park. Bond with your family getting your steps in while working up a sweat. Everyone and all levels are welcome. www.fitbit.com/home

'The Finally Fit in 2018' Outdoor Bootcamp Session #2 DATE: Sat, April 7, 2018

LOCATION: The Park Bench @ 26th & Fulton Golden Gate Park SF

The Best Fitness Expo 2018 Whole Body Expo DATE: Sat, June 30, 2018

LOCATION: San Mateo County Event Center 1346 Saratoga Drive San Mateo TIME: 9:00am-5:00pm Whole Body Expo is a one day event catered to anyone interested in discovering the secrets to health and vitality. â&#x20AC;&#x2039;Seminars and demonstrations are held all day. Learn the differences between the vast types of Yoga, where to find local organic farm fresh fruits and vegetables, see live Brazilian Jiu Jitsu performances, practice your ballroom dancing and more! All types of healthy exhibitors are excited to share their awesome life tips and fresh products. Chefs that specialize in quick easy healthy dinners give demonstrations. You can get connected to the health professionals in your area in a fun and educational experience. Contact: Whole Body Expo (twitter/FB) COST: $10.00

TIME: 10:00am-12:00pm This year can bring a newer you with a commitment to health and fitness. Let's continue 2018 correctly and get the fitness resolutions finalized. This free outdoor bootcamp session will help burn between 250 and 1000 calories! Meet at the park bench in Golden Gate Park. The meet-up point is directly across the street from the corner of Fulton and 26th Ave. You'll see the park bench from the street corner. Please bring a water bottle/jug, athletic shoes with gear, and a towel.

Yintegrate Balance DATE: Sat, May 5, 2018

LOCATION: The Center SF 548 Fillmore Street San Francisco, CA 94117 TIME: 9:00amâ&#x20AC;&#x201C;10:30am Join us for a morning workshop to rejuvenate the body's systems in a half flow, half yin class with hot stones, therapeutic-grade aromatherapy, handharvested teas and guided meditation. Each Saturday, we will explore a different system of the body http://www.communityyogaschool.com/register/ COST: $30.00

F I CONTENTS TNFABS FAB

FITN F A BUSS CONNECT WITH

where your inner warrior meets

your outer goddess

GET FEATURED #fitnfabs HAVE A PHOTO TO SHARE WITH US? Share them on social media! Tips & Tricks HAVE A BEAUTY OR WELLNESS TIP? Email them to us! Recipes HAVE A HEALTHY RECIPE OR COOKING TIP? Let us know! Technology HAVE A USEFUL APP OR COOL WEBSITE? Get featured here! Stories KNOW AN INSPIRATIONAL STORY OR PERSON? We want to hear about it!

Connect with us. Email submissions to editor@fitnfabs.com

F I CONTENTS TNFABS FAB

FITN F A BUSS CONNECT WITH

fitnfabs.com

FITNFABS where your inner warrior meets

your outer goddess

Guest Contributors

Mary-Ann Evans is a blogger in San Francisco, CA. She loves inspirational stories and learning about people’s lives, believing that everyone has a story to tell. She enjoys helping them find their voice and appreciate their uniqueness. She’s currently working on her first novel. Shaheena Ali is an artist, writer and childcare professional. She was born and raised in San Francisco and has traveled all over the world, from the Islands of Fiji where her origins come from to India where her ancestors started. Due to losing her parents tragically at a very young age, her passion is to spread inspiration and strength to women & children who are in domestic violence situations. Genie Davis is a multi-published novelist and journalist, and produced screen and television writer. Passionate about everything Los Angeles, you can see her work in the arts on her own www. diversionsLA.com Becka Cady is a hair stylist, Gallupcertified strength coach, educator, and content creator for the beauty industry based in the San Francisco Bay area. Her mission in life is to cultivate beauty from the inside out. She is passionate about mental, physical and spiritual development and believes that we are most powerful when we are authentic, use our personal strengths, and accept being perfectly imperfect. 52

Spring 2018 ON THE WEB www.fitnfabs.com www.facebook.com/fitnfabs www.instagram.com/fitnfabs Partners

Page

Alejandra Crisafulli Inside Front Cover In Bloom page 31 St. Francis Foundation page 34 Hollywood Property Owners Alliance Page 39 Human Nurture page 51 Wynn Nail Spa Back Cover To become a partner, please email us at partner@fitnfabs.com

All articles and images are owned by FitNFabs and/or the respective authors and contributors and printed with their permission. Statements of fact and opinion in the articles in FitNFabs are those of the respective authors and contributors and not of the editors or sponsor of FitNFabs. No representation, express or implied, is made of the accuracy of the material in this publication and FitNFabs cannot accept any legal responsibility or liability for any errors or omissions that may be made. The reader should make his or her own evaluation of the accuracy and appropriateness of the materials herein.

SHOPPING

FABNHOT

Visit our online marketplace

Visit our online marketplace at shop.fitnfabs.com for our ever growing offering of products, services and event tickets! Bookmark us and return often so you never miss a beat.

No 01 REVITALISING FACIAL COFFEE EXFOLIATOR, TONER & MOISTURE MASQUE

Fabulous

SHOPPING GUIDE shop.fitnfabs.com

No 02 INVIGORATING POLISH COFFEE BODY EXFOLIANT

GET THE LIFE YOU WANT, ALREADY!

Reduces cellulite and polishes your entire body leaving your skin smooth and silky. For all age and most skin types 6oz / 200ml $65

An interactive workbook that will help you step out of your comfort zone and create the freedom in your personal and professional life. $40

Grácê•fùl MOISTURIZER

De•lîght•ful / CLAY MASK

Pùr•î•ty CLEANSING BALM

Age prevention/correction, dryness Indulge your skin in an explosion of vitamins, minerals, powerful antioxidants and nutrients for age proof skin with this highly potent blend of rare oil infused herbs from around the world. $60

Detox, purify, soothe, heal Clays shrink pores by unclogging them to prevent blemishes, dark spots, scars and skin aging. $45

Acne, oily skin, clogged pores Purify, detoxify and cleanse your skin with this powerful composite of botanicals that whisks away impurities and dissolves makeup while clearing enlarged pores that cause acne. $28

Designed to balance and purify your skin with a synergistic blend of organic ingredients to tone, calm and soothe 1.7oz / 50ml $87

SHOP.FITNFABS.COM