FitNFabs Summer 2019

Self -Love & the Fitness Transformation that Earned

Lita Lewis Instafame

The Ultimate

Ab and Glute Circuit

$5.99 $6.99 Canada

Visit us for more stories and trusted advice from holistic health professionals and experts

FITNFABS.COM Summer 2019 California Edition

Claudia Fiestas Senior Entertainment Sales Manager D: 323.946.7333 E: Claudia.fiestas@kimptonhotels.com

FAB CONTENTS

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24 36 ON THE COVER Self -Love & the Fitness Transformation that Earned

Lita Lewis

Instafame

The Ultimate Ab and Glute Circuit

$5.99 $6.99 Canada

Featuring: Lita Lewis

FollowtheLita

Photographer: Kevin Sheffield MUA: Janel Defour

KSheffieldPhotography

Mua_Janel

Visit us for more stories and trusted advice from holistic health professionals and experts

FITNFABS.COM Summer 2019 California Edition

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FAB CONTENTS www.fitnfabs.com

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BANISH SUMMERTIME SKIN BREAKOUTS

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OUT DARN AGE SPOTS

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5 EASY STEPS TO HELP CONQUER YOUR DAY

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GENERATE POSITIVE ENERGY FOR YOUR WORKDAY WITH FENG SHUI

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WHAT I'M GIVING UP FOR SUCCESS

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WHAT YOU CAN DO TO WIN IN BUSINESS

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MID-CAREER AGEISM GOT YOU DOWN?

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GET ON THE TONING-UP FAST TRACK

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MOVEMENT IS IN HER BLOOD: FEELING FIT AND HEALTHY GETS TOP BILLING FOR ACTION HERO AND SOAP STAR COURTNEY HOPE

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TRAIN FOR BETTER BALANCE AND COORDINATION

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RECOVERY AND CHILL. WHAT YOU SHOULD KNOW ABOUT THE "DRY COLD" OF A CRYOTHERAPY CHAMBER

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WHY YOU NEED A FITNESS BUDDY TO REACH YOUR HEALTH AND FITNESS GOALS

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THE 30-DAY YOGA CHALLENGE I DIDN’T COMPLETE

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BIKINI READY ABS & GLUTE CIRCUIT

Summer 2019

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FOLLOW THE LITA: HER TOTAL FITNESS AND SELF-LOVE TRANSFORMATION EARNED LITA LEWIS INSTAFAME

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TRAIN AROUND YOUR BAD KNEES

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THREE FUN OUTDOOR SUMMER ACTIVITIES IN HOLLYWOOD

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SEVEN SIGNATURE HOLLYWOOD HIKES

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FUEL YOUR WORKOUT TO MAXIMIZE RESULTS

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WHAT FIRST-TIME BLOOD DONORS NEED TO KNOW

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BLENDING ARTISTRY AND CHEMISTRY: WINEMAKER MANDY HELDT DONOVAN CREATES HER OWN WINE STYLE

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HOW TO EAT LIGHT AT NIGHT: THREE HEALTHY DINNERS TO MAKE AFTER DARK

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NUTRITION Q & A

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VEGAN BEETROOT AND CHOCOLATE MUFFINS

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EVENTS

Publisher Rosalidia Dubon

Layout & Graphic Editor Nicole Lacasse

Editor-in-Chief Eva Barrows

Production Associate Wing Yu

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

OUR PUBLISHER www.fitnfabs.com

Summer 2019

Dear Readers, Many of our goals and desires can be attained through discipline and determination. It’s about preparing ourselves mentally to withstand anything that might get in the way of our success. The women featured in our summer issue are all visionaries who have accomplished their dreams by being determined and laser-focused.

Our cover model, Instagram star Lita Lewis, inspires us with her self-love and total body transformation. Maybe you’ll be moved to join Lita on one of her My Freedom Retreat ultimate fitness getaways. Next, Courtney Hope shows us how she pursued her Hollywood dreams to land a role in "The Bold and the Beautiful" and how support from family has been key in making her dreams reality. Finally, Mandy Heldt Donovan takes us on a fascinating whirlwind tour of her life, which led to the creation of her very own wine brand, Merisi.

Let's turn the page and start getting inspired. Enjoy your summer!

With love and gratitude,

Rosalidia Dubon

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.

EVA BARROWS

EvalsWrite

Eva Barrows is a San Francisco Bay Area writer and editor. In 2007 she created Imitation Fruit Literary Journal (www.imitationfruit.com) to showcase fun and upbeat short stories, poetry, and artwork. She blogs about the craft of writing and local historical places www.evabarrows.com

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FABNHOT

Summertime Skin Breakouts

By Nirali Patel

Summertime should be spent at fun outdoor

parties, not dealing with a pimple party on your skin!

Summer weather can wreak havoc on your skin as heat and humidity increase accumulation of sweat and oil on the skin.

Exfoliate but Don’t Overdo It

No matter how much you moisturize, your skin will become dry in the summer leading to a buildup of dead skin cells. To prevent breakouts, use a gentle exfoliant such as a gommage peel, 1-2 times per week. This will allow your skin to breathe and renew quickly resulting in a radiant complexion. Be careful not to exfoliate too often as this can strip your skin and wash away your skin’s protective barrier.

Moisturize for the Season

With winter behind you, swap out thick and heavy moisturizers with a lightweight serum or face lotion.

Take it a step further and use mattifying products to soak up oil and sweat build-up on the skin. Use noncomedogenic products to avoid clogging your pores.

The same goes for SPF sunscreen, use light SPFs so

your skin can breathe. For those with extra-oily skin, use an oil-free sunscreen and opt for one with a gel base instead of a cream.

Skip the Makeup

One of the biggest pore clogging culprits in the summer is heavy makeup. Sweat plus oil plus heavy makeup is a recipe for a skin disaster. Swap out your foundation for a lightweight tinted moisturizer. Love powder foundation? Switch to a mineral foundation to help soak up oil and sweat on the skin’s surface.

Beat the Breakouts

Proper cleansing is very important. This means getting ahead of the game. Keep your face clean even if it doesn’t feel dirty. Minor sweating throughout the day is enough to clog your pores and trap bacteria inside.

Keep makeup remover wipes along with lightweight moisturizer in your bag.

Follow these skin tips to prevent summer breakouts so you can spend more time outside enjoying the weather and less time inside picking at breakouts!

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FABNHOT

Out Darn Age Spots!

By Carmen Milagro As the name suggests, age spots may be attributed to aging skin — sometimes referred to as solar lentigines, liver or sun spots. Doctors can’t say with 100% certainty why age spots develop on some people and not on others.

Generally speaking, age spots are more common in adults over 50. But, that’s not to say, younger people don’t get them too, especially if they have red hair, light skin and spend lots of time outdoors subjecting themselves to frequent sun exposure or sunburns.

What are age spots exactly?

Age spots are caused by the body’s production of extra melanin. Many dermatologists agree that exposure to the sun or other sources of UV light rays such as tanning lamps or beds, are potential

causes as UV light accelerates the production of skin pigmentation. Age spots, usually brown in color, are more likely to appear on the most exposed areas of the body, such as the face, throat, neck, hands and arms.

How do you get rid of age spots?

Everyone’s big question, no matter how old, is “How do I get rid of my age spots?” My number one suggestion is prevention. It’s much easier to avoid the intense sun between 10 a.m. and 2 p.m. and to use the proper sunscreen every day than it is to eliminate age spots.

There’s much controversy surrounding hydroquinone, a bleaching agent used to fade brown spots from the skin. In my opinion, the controversy surrounding the application of “bleach” on your skin is a no-brainer.

I would never apply bleach onto my skin and certainly wouldn’t condone or suggest this to anyone else.

Hydroquinone is not an ingredient I would ever incorporate into my formulations.

I prefer apple cider vinegar which contains alpha hydroxy acids known to help lighten sun spots naturally.

Here’s a little secret to combat the acidity of apple cider vinegar. Mix it with olive oil which will keep your skin hydrated. Apply daily to your skin removing the mixture after 20 minutes. Your skin will be left soft, smooth, and a little less dark after two or three weeks.

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FITNMINDFUL

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Easy Steps to Help Conquer Your Day

By Rosalidia Dubon

We all have lots of tasks to tackle in a day, and we only have a certain number of hours to accomplish them. Sometimes the thought of getting everything done might hinder us from being productive. Our minds become cluttered, and we don’t know which task to get to first. Oprah Winfrey is a big advocate of helping her audience become “still,” to stay focused and think about what the best next move is, while not getting overwhelmed.

Here are my top five daily rituals which help me feel accomplished and successful every day.

Be grateful.

Wake up to a brand new day ahead of you to share with loved ones. Appreciate the fact that you have the ability and strength to pursue your passions and remember to be thankful for everything you already have.

Be kind to yourself.

It’s easy to get lost in negative or sad thoughts. To get out of this mindset, reframe your thinking. We are not always aware of our thoughts, so saying positive affirmations creates a conscious shift of our thinking.

Positive affirmations subconsciously work to help you develop positive thoughts and slowly get rid of the negative talk altogether.

Here’s a list of positive affirmations to guide you: I am confident, and I love my life.

I am open to receive health, love and abundance.

Everything comes easily to me.

I’m a money magnet.

I attract nurturing and positive people.

Get in touch with nature.

Take a few deep breaths while outdoors and connect with your surroundings. Feel the air and listen to the birds chirping. I incorporate the sun salutation yoga pose with this ritual. Check out my video for the pose at fitnfabs.com

Make a list.

Write down things you must accomplish during the day from most important to least. Make sure you finish one before moving on to the next. Cross out each item to maximize the satisfaction of getting things done.

Take a break.

Stop what you’re doing for a 5-10 minute break.

Release stress and rejuvenate before getting back to your day.

Remember, you can still have a successful day without completing everything. As long as you do enough to stay on track, you will have the necessary momentum to set up the next day for success.

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FITNMINDFUL Generate Positive Energy For Your Workday with

Feng S h u i

By Debbie Gisonni

You’ve probably heard that Feng Shui

can bring harmony and balance into your home, but did you know it can also improve your performance at work and create a more pleasant workspace? While the ancient Chinese philosophers who developed the practice of Feng Shui thousands of years ago didn’t have the average corporate employee in mind, the concepts of yin and yang and the flow of positive energy can be applied to any environment. Your office, desk and surrounding area have a big impact on how you feel and operate during a typical day.

Some companies hire Feng Shui

experts for architectural design, interior design, and landscaping. If you’re lucky enough to work for such a company, you may already be reaping the benefits of Feng Shui. But what if you’re stuck working in an old, dark building that hasn’t been updated in twenty years? Don’t worry. In both scenarios, what’s most important is your own personal workspace.

And that’s usually a place you can improve.

The principles of Feng Shui

can easily be applied to work. Ask yourself the following questions about your office or workspace. If the answer to any of them is “no,” find a solution to improve the energy.

1. Is it clean?

2. Is it uncluttered?

3. Is it filled with things you enjoy?

4. Is there enough light or better yet, natural light?

5. Is it welcoming to visitors?

6. Is fresh air available?

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Keeping your office clean and uncluttered

makes concentration easier. Be sure to have an unobstructed path in and out of your office for yourself and visitors so energy can flow in and out easily — that includes new ideas.

Fill your space with things you love (photos, favorite coffee mug, motivational sayings, etc.) and your time working will be more enjoyable. If you’re lucky enough to have natural light through a window, that’s energizing. If you don’t, make sure you do have enough light and perhaps bring in your own desk lamp instead of relying on fluorescent lighting all day. If you don’t have a window that opens, a plant is a good solution for absorbing carbon dioxide and replacing it with oxygen. Going outside for lunch also helps.

Make sure you move your

own energy around during the day by standing up, stretching, going outside, walking around or visiting colleagues.

What I’m Giving Up for

By Pat Obuchowski I recently joined a new mastermind group. They’ve been stretching me to seriously evaluate what next steps I must take to up my game in both my professional and personal life. I’ve always believed that it is critical to define success for myself. What has taken me longer to realize is that deciding what I’m willing to give up for success is just as important, if not more important, than what I want to gain for success.

As I began to journal around the question,

“What must I let go of to be successful?”

I was reminded of the infamous question job interviewers often ask, “What’s your greatest weakness?” I’ve heard to answer this question honestly, and then demonstrate how you are working on this weakness. This response shows how you are open and willing to change for the sake of your success.

Reflecting on “What must I let go of to be successful?” is an opportunity to look at what you are willing to change for the sake of your success. Keep in mind that I’m not talking about sacrificing. I am talking about letting go of those habits and behaviors that are not serving you and your success.

Here are five things I’ve begun to give up for the sake of my success: Multitasking

I’ve been working really hard at letting this one go. Through all the research I’ve seen and my own practical experience, this is one thing that is not useful to achieve staying focused.

Following Shiny Objects and Empty Promises I am easily distracted by the newest, the latest, and the greatest. This is a weakness of having the strength of learning. I have decided for the next three months NOT to learn anything new and implement those things I‘ve defined as key to my success.

Making Excuses

I forget that when I take 100% responsibility for my life, I cannot think of myself as a victim. There is no room for blaming others or making excuses, especially for the lack of my achieving what I want.

The Need to be Liked

This manifests in my saying, “Yes” when I really, really, really want to say, “No.”

Distractions

I turn off all distractions when I must focus which means shutting down my emails, shutting off my phone and removing it from my office, and keeping an uncluttered desk except for what I am currently working on. The latter helps keep my mind focused.

As I move along on this experiment of habit hacking, more things I want to give up pop up. Because I’m working on giving up distractions, I write these “pop up” thoughts down and get back to creating my success the way I define it.

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FITNMINDFUL

What You Can Do to Win in

BUSINESS

By Bernadette McBurnie

I have found when we harness our passion

Many people believe that to achieve great work, they must focus single-mindedly on their goals, at the expense of their personal lives including family, health, or community engagement.

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and power from the various parts of our lives and bring them together, we create a life of harmony, wholeness, and fulfillment bringing more happiness, love, and success into every area of our lives.

To win in business and build the life you want to live, you must be incredibly conscious of the choices you make. The ideal life you visualize serves as a compass to keep your choices oriented toward an end goal. When you recognize your individual choices shape your overall life, you start to hone in on what you truly want and eliminate distractions that pull you off course.

Use the following list to assess if you’re on track to win in business. Give yourself a “3” for each point you’re hitting, and a “1” if you feel you have work to do. For each of your low scores, identify the first action you can take to turn it into a business win.

PURSUE YOUR PASSIONS

RESERVE “ME” TIME AND FAMILY TIME

KNOW WHY YOU’RE IN BUSINESS

BUILD A TRUSTED NETWORK OF PEOPLE

When people work on what they love, they feel fulfilled and happy. When the journey gets tough, they tap into their power to continue the journey.

A passionate commitment to your business can make all the difference between success and failure. Don’t just look at profit and growth. Ask yourself: what is the impact you want to have through your business?

DO WHAT YOU LOVE

It's important to feel motivated and inspired by your work. Without the drive to excel, your performance will lack passion, and in turn, your company may suffer.

MAKE A DIFFERENCE

Doing good is good for business. Not sure what you can do? It could be as simple as donating your expertise to an organization that can benefit from your knowledge.

DON'T GIVE UP

Ignore the nay-sayers and negativity. Learn from trial and error to get better. Remember, the struggle will make you stronger.

HAVE FUN!

Make fun a priority. If you’re not enjoying yourself, how long will you keep doing something you don’t enjoy?

Business can be hard, so spending time with loved ones and taking care of yourself physically and emotionally is a must. Rejuvenate and replenish your energy.

You want to brainstorm, share vision and exchange ideas. Talking with other professionals will boost your creativity, provide perspective and help you get better at what you do.

BE PATIENT

Give it time. Dreams don’t get built overnight.

The bigger the dream, the more time you need.

INVEST IN YOUR PERSONAL AND PROFESSIONAL DEVELOPMENT

This is often a missing piece for business owners.

Work with a coach or mentor who will help and challenge you to climb to higher levels.

To win in business, the doing is not enough.

First, you have to win in your mind!

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FITNINSPIRING

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FITNSTRONG

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FITNSTRONG

By Caron Shahrestani

There is something inherently exhilarating

about stepping into a cryotherapy chamber for the first time. You try to listen to everything the cryo studio attendant is telling you as you approach the futuristic looking pod or portal. But, nothing prepares you for when they open the chamber door, and gallons of icy fog silently crash at your feet, flooding the room with a cold, dry mist.

That’s when they tell you to step in and disrobe.

The door closes you in, and you hear the sound of evaporated liquid nitrogen gas filling the bottom of the chamber. You don’t really feel anything at first because of the protective feet coverings you’re wearing. As the fog builds and rises to your hips, your chest, your shoulders, you are glad to be wearing underwear and gloves because you definitely feel chilly now, especially in your knees and thighs because that’s where the fog is thickest.

When the temperature dips below minus

100 degrees Celsius, and you hear the snap, crackle, and pop of the nitrogen gradually freezing the chamber panels around you, you start to wonder how much longer you have to be in this thing. So you ask the attendant or look at the screen above your head.

You are only 30 seconds in to your

three-minute session. Gulp! Shamelessly, you start to do a little shimmy and shuffle, a little hula with your hips, just to keep from feeling like an icicle. You know you can stop the session anytime, but you are determined to brave the cold.

The attendant tells you, you’re doing great. You look again at the clock. Barely a minute has gone by, two more to go!

To distract yourself, you decide to focus on the advertised benefits of cryotherapy and the reasons you decided to try it in the first place…

• Relieves joint pain and increases collagen • Reduces inflammation and increases circulation • Heals sore muscles, accelerates recovery, and improves performance • Tightens skin and burns 400+ calories • Improves sleep and reduces stress • Boosts mood and strengthens the immune system

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At the three minute mark, the attendant hands

you a robe, and you exit the chamber in a waterfall of white fog. Unlike the shock of ice baths and the limitations of ice packs, the “dry� cold of a cryotherapy chamber can provide immediate relief for a variety of ailments without leaving you dripping and shivering afterward. Seconds after the session is over, your body reheats and the frosty feeling gives way to a boost of energy and circulation. There is really nothing else quite like it!

said she felt immediate relief following her first session.

Professional bodybuilder, Fareeda Spates Holmes, experienced enough of an energy boost and relief from sore muscles in the first session that she has committed to doing regular sessions leading up to her next competition.

And as of the writing of this article, I personally have experienced a faster recovery time following a hip flexor/ groin injury by doing one session a day for a week.

The chief difference between Partial Body

No metal or moisture can be on your body to ensure against frostbite. You will be required to wear studioprovided clothing items, to cover extremities, in the chamber. At No Limits Cryotherapy in Menlo Park, owner Johnny Jennings provides clean socks, bandeau bras, robes, fuzzy slippers, and gloves for clients. To be the most prepared, wear dry underwear and a sports bra with no underwire, blow-dry your hair if it's wet, and leave your jewelry at home.

Cryotherapy (PBC) and Whole Body Cryotherapy (WBC) is the technology behind the cold fog.

Newer cryotherapy studios like No Limits use PBC chambers filled with evaporated liquid nitrogen and leave the neck and head exposed. This design allows the user to breathe freely and eliminates the risk of inhaling fumes, also known as inert gas asphyxiation. Studios who employ WBC, enclose the user in a closet-like chamber, and either use refrigerated cold air instead of nitrogen or require clients to wear a protective face mask.

If you hate being cold, tell the attendant

How do you know if cryo will work for you?

What to Know Before You Go:

to set your first session for one minute at a higher temperature. Depending on the weather, your diet and workout routine, your threshold for cold can feel different every time. At No Limits, your visit history is linked to a fingerprint login, so your session length and temperature are monitored and updated over time.

Give it a try! No Limits Cryotherapy offers a discount code to first-time clients. Contact Johnny Jennings at info@nolimitscryotherapy.com to get the code and download their app to book an introductory session at 325 Sharon Park Dr, Suite B6 Menlo Park, CA 94025

Cryotherapy is not as new as you think and results vary! The first cryotherapy chamber was built in Japan 40 years ago and only became popular in the U.S. in the past decade. As someone who does one session a day consistently, Johnny can speak from experience on how it has changed his life. Aside from general pain management and reduced inflammation, he always sleeps deeper the night after a session and has seen a gradual reduction in scarring and other skin conditions.

The list of ailments Johnny has helped

remedy with cryo includes fibromyalgia, migraines, arthritis, anxiety, reduced mobility and more. After years of chronic joint pain, FitNFabs CEO Rosalidia Dubon

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FITNSTRONG to Reach Your Health and Fitness Goals

By Lauren and Kelly of SissFit If you could only do two things to improve your health this year, I’d suggest exercise and spending more time with your friends and family. If you can combine them, that would be ideal! I’m lucky because my business partner, workout buddy, and best friend is my sister, Kelly.

Accountability. For us, and most people, being held

We have always been each other’s biggest supporters. We ran track together in both high school and college. We have helped and encouraged one another through all of life’s ups and downs.

Set Rules. We follow a 3-day rule, never miss a workout

But this past year plus, I needed her more than ever.

I got pregnant in the spring of 2017 and was so excited to begin my journey. I ran through my first 18 weeks of pregnancy without a problem, but on that first day of week 18, I was plagued with pelvic pain I couldn’t work through.

aren’t the same as they used to be. During my pregnancy, there were so many days where new aches and pains would creep in, and I would get frustrated. I’m thankful I had Kelly to remind me to stay positive, give myself a little grace and not compare myself to my “old” self.

three days in a row, even if it’s just a quick sweat sesh! We would remind each other of that regularly.

Be positive. As we enter new phases of life, our bodies

That meant no more running for the next thirty weeks. If you’re a runner or even someone who enjoys running semi-regularly, you can understand how heartbreaking that was for me, and for Kelly, who also appreciates having a running buddy!

Make healthy food choices.

So, how did we work through this new season of our lives?

We used our same fitness philosophies, but we tweaked them to our current situation.

Without Kel, I don’t think I would have been able to continue training through my pregnancy at the level I wanted to. I certainly wouldn’t have been able to get back into “track shape” as quickly postpartum between my son’s naps and nursing sessions!

Photographer: Timothy Aukshunas

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accountable is crucial. Since we couldn’t workout together, we exchanged workouts via text, helping each other modify and tailor them to our needs without competing (which can be hard for sisters!), and made sure we completed them.

www.aukshunasphoto.com @Tim_auks

I’m not perfect when it comes to making healthy food choices, but with Kelly at my side, I was able to get through cravings by exchanging healthy snack and meal ideas.

Finding that person who “gets you,” motivates you, and pushes you to be better and stronger can be one of the best things you do for yourself.

The 30-Day Yoga Challenge I Didn’t Complete

By Shelley Karpaty

My intentions were true, my goal was clear, and I still

didn’t complete the 30-day yoga challenge at my yoga studio…or did I? The studio proposed to its yogis to take classes, post an image performing the pose of the day, a positive quote on Instagram, and take a few workshops offered during the month. Each action was associated with points, and whoever had the most points at the end of the month won a free year of yoga.

I went at it earnestly

taking classes daily, excited to wake up to see what the pose of the day would be, and how I would tackle it, snap a photo, post it and get points. Soon I realized there was no way I was going to win the ultimate prize of a free year when I looked at the point chart at the studio. People were going to yoga class twice a day! Who has time for that?

I decided to approach the challenge differently and more mindfully. It was not about winning but about the experience.

I admit the results were solid, with each class posing mental and physical challenges. Some classes I became angry at the teacher for “suddenly” changing sequence into a super advanced pose, or for being squished between thin, younger, bendy yogis. The competition was not around me but inside my mind.

In other classes, my mind and breath flowed together, and I was at peace with each pose. I realized the challenging poses were about surrendering the mind into nothingness. It became a daily inward journey

which permeated into my world outside of class. I was able to carry the peaceful vibe into my daily life and approach challenges more calmly.

I remained committed for 20 consecutive days in

the physical yoga class, but the mental yogi journey continued. I know the mind is stronger than the body in many cases. On good days, it’s accepting, loving, content with where the physical can go, but on a bad day, the mind battles negativity, body dysmorphia, and sometimes deep anger or sadness.

The Enneagram class

that I took allowed for the collective neurosis of each individual to show up and explore the depths of our personalities. We all obsess, worry and have our unique weirdness in our humanness. It was as if this ancient system knew all of us before we knew ourselves. Each day was jam-packed with a combination of self-exploration and coaching techniques to help others.

While I did not complete the whole 30-day in-studio

yoga challenge, I completed a month of mind-expanding, observing, noticing and understanding myself more deeply. It is a continued practice, scratching of the surface, and coming home to my deepest self. The fire within burns in my depths to understand myself, how I show up in the world in every moment and in every situation. To know thyself is to live life fully.

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Her Total Fitness and Self-Love Transformation Earned Lita Lewis Instafame Find Out Why You Should Be Following Her Too

By Sarah Wilson

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FITNINSPIRING Most of us have a tipping point when we realize we need to change our lifestyle to be happier and healthier. For Lita Lewis, this happened while she was depressed, overworked and in desperate need of an overhaul. Deciding to return to the gym was exactly what she needed, and becoming physically fit helped her return to her athletic roots and to feel like herself again.

As a former track star, Lita is used to training, and she has now made a career of helping others become fit and healthy. She uses her impressive Instagram reach to inspire and motivate her followers. Lita also leads wellness retreats curated for those wishing to attain a more holistic lifestyle by revamping their spiritual, physical and mental wellness.

She introduced me to sports at a young age, and at six years old, my parents signed me up to the local athletics club where I thrived. I ran competitively on a national level until I was 18 and was highly ranked in my age group. I also played touch football competitively in my teens.

What put you on your fitness journey?

Have you experienced a total body transformation yourself?

I started my fitness journey because I was looking for a way to channel all my energy towards something positive. I had been struggling with deep depression, I was overworked, mentally and physically exhausted, and knew I had to make a serious change to better my life and circumstances. I remember not knowing how to pull myself out of a rut. The only thing that made sense at the time was to drown out my depression by transferring the mental and emotional pain to my physical body. So, I walked into the gym one day after work and begun to train. I trained heavily and consistently. It became my daily ritual to commit three hours to the gym each day after work.

When you began your fitness journey, did you train with anyone?

No. When I began training, I was in the gym on my own. Since I wasn’t in a healthy state of mind, I chose not to be around other people or spend time with others. I didn’t want to fake a smile or pretend to care about trivial things that people liked to gossip about in social circles. My gym time was my time to zone in and focus.

Were you athletic growing up?

I was a very athletic kid growing up. My mother jokes that I was sprinting before I started walking and claims she had trouble keeping up with me.

How did you learn fitness routines and exercises starting out?

Coming from an athletic background, I knew a lot of things prior to taking my fitness journey seriously.

The weight room was familiar to me. I knew different training techniques and how to increase my strength, endurance and stamina. I also earned my personal training certificate so that I could get a more complete understanding of the human body and movement.

Absolutely. During the period of my depression, I lost close to 30 pounds. After committing to regular exercise and adopting a new diet, I transformed my body by gaining lean muscle. I also competed in the sport of bodybuilding entering competitions that further transformed my body to new heights.

What weight or body issues have you had and how have you overcome them?

I’ve been many sizes throughout my life. I’ve been super lean during my competitive track years, slightly overweight during my college life, and very muscular while training for figure competitions. During the inbetween periods of these various sizes, I’ve questioned my self-confidence due to not being happy with my size or comparing myself to others. I think body dysmorphia is very common, especially among women, and I definitely suffered from bouts of body dysmorphia, especially after my bodybuilding phase. I had to redefine my selfconfidence by figuring out who I am outside of fitness.

Self-confidence for me came from, not how I looked, but how I felt about myself from the inside out. Once I established a true sense of who I am, as a woman, it didn’t matter what I looked like, only that if I wanted to change my physical self, I had the confidence and resiliency to set goals and achieve them.

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FITNINSPIRING How do you help others commit to and succeed at total body transformation?

Helping others achieve personal goals begins with identifying self-love. Before rushing into the gym, I like to spend time getting to know somebody’s insecurities, their weaknesses, what holds them back, what fires them up. It’s important to look at the inner workings of how somebody operates before throwing physical goals at them. After getting to know someone, I assist with setting goals, short term and long. Keeping goals realistic and attainable helps establish confidence that then propels them to continue their efforts.

What does a typical Lita Lewis workout look like?

I love to train my lower body. I always start with a warm-up consisting of a light one-mile run, followed by some dynamic drills and stretches. I’ll start my strength workout with a heavy movement followed by a dynamic plyometric. I typically do 3-5 sets. I also incorporate a lot of lower body circuits choosing 4-6 different exercises that target my lower body muscles. Some of these moves are jump squats, walking lunges, leg extensions, barbell squats and deadlifts. I finish with 20-30 minutes on the Stairmaster.

Is varying your workouts important, and why?

Yes! It’s important to change my workouts and training techniques for several reasons, some being to avoid boredom and overcome plateaus.

I also love to switch up where I train. Instead of the weight room, I’ll opt to take a boxing or yoga class. Sometimes, hitting the great outdoors for a challenging hike is fun, too.

What has been your biggest lesson in life?

Loaded question! I think discovering what it means to truly love yourself has been the greatest lesson I’ve learned. It has impacted my life in more ways than I can count. Understanding what it means to love yourself unconditionally has helped

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me prioritize my relationships and develop my business. It has also helped me move through life unapologetically, allows me to live my truth, and shake off the opinions of others from my consciousness.

What is your definition of physical and inner beauty?

Physical beauty is only realized when one is at peace with their inner beauty. Physical beauty is the celebration of our bodies and having love and acceptance for our physical uniqueness. Inner beauty is a love for self that overrides the opinions of others built on an unwavering sense of selfconfidence and self-acceptance.

What is your philosophy on self-love?

Self-love is a daily practice of self-care. You are doing things that make you happy. Surround yourself with those who encourage you to be better. Live your truth free from the judgment of others, and treat yourself and others with love.

Have you received any pushback on your mission to promote diverse cultures, lifestyles and body types as images of fitness?

I share a message that celebrates all body types.

My key messaging is all about striving to become the best version of yourself. There will always be people who want to debate what “healthy” looks like. For me, “healthy” has no size, or isn’t one specific look. We are all so diverse and different that healthy is whatever is the best versions of ourselves. That version only we define, not by the standards society expects of us, but how we define what the better versions of ourselves looks and feels like. This approach will always have some pushback. I’ve found it pointless to waste energy with those who choose to be closed off to other perspectives.

Have you found the best version of yourself?

What does it feel like to be at your best?

Where did you go on your last big trip, and what did you do there?

Through your Instagram fame, people reach out to you for advice on life. What is it like for you to be in the position of role model for others?

Where are you going next?

I think the best version of myself is an ongoing process of life’s pursuit of wholeness. I feel very happy and content with where I am in my life, both on a personal and professional level. I also know that life will continue to lend itself to new opportunities and tougher challenges that will push me to grow and develop in new ways. I am confident that I’m on a healthy path of continued growth.

It truly is a position of great honor and privilege. I’m humbled that people, often perfect strangers, trust me enough to reach out and ask for advice. I do not take this responsibility lightly, nor do I take it for granted. I’ll forever be grateful that I can lend my advice to those seeking guidance.

What do you like best about your Instagram reach?

My last big trip was back home to Sydney, Australia. I attended some business training, a three-day seminar to help me learn how to elevate good business practices. I also spent much needed time with my family! On the trip before that, I led a wellness retreat in Negril, Jamaica. My annual retreat is called My Freedom Retreat, where I host a group of people at an amazing world location. We focus on total wellness, boot camps, meditation, yoga, and local adventure is always part of the agenda.

Outside of summer vacation, I’ll be preparing for this year’s My Freedom Retreat. We will be visiting Costa Rica. Like in previous years, My Freedom Retreat is curated to encourage and inspire holistic practices to help better our health, physically, emotionally and spiritually.

The ability to share parts of my life, my wisdom, my truth with others in the hope that something I’m sharing may help and impact another.

What types of holistic health do you practice?

Meditation has become a daily practice of mine. If I only have 1015 minutes a day to dedicate to some peaceful mindfulness, I’ll take advantage of it and sit in silence. In more recent years, I’ve also incorporated yoga into my monthly routine.

How has meditation, prayer and positive affirmations changed your life?

I know I am more open-minded, more understanding of others, and more patient. I am more confident in myself and my abilities. I’ve grown more passionate about pursuing my purpose and more driven to achieve my goals.

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“It’s about time women feel proud of their curves”

- Lita Lewis Founder & CEO

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FITNSTRONG Train Around Your

Bad Knees

By Tiffany Toney Having bad knees can be a huge obstacle to maintaining your fitness goals through a consistent workout routine. People who suffer from chronic knee pain due to joint, ligament damage, or previous injury tend to struggle when lifting heavy weights and when performing essential lower body movements like squats, lunges, step ups, and leg presses. Without the help of a personal trainer or skilled workout expert, it can seem nearly impossible to train around “bad knees� or previous knee injuries.

Some of the most innovative methods for training around bad knees are water workouts and the use of resistance bands. Use a series of bands with varying levels of resistance to create a low impact training routine. Perform the movements without putting pressure on the knees to stay in shape and reduce the risk of injury. Training in water can also reduce impact and pressure on the knees while allowing individuals to achieve maximum cardio benefits.

High-Intensity Interval Training (HIIT) programs are popular right now. For people with bad knees, HIIT training can be very challenging, but this can be resolved by performing HIIT circuit training in a swimming pool. The same results can be achieved through low-impact static movements and stability training with the added support of resistance bands.

Even if you’re not a former athlete or fitness professional, customizing resistance band and water workouts to support your knees is fairly simple. If you have concerns about which movements are best for the health and safety of your knees, visit your local gym or fitness center to consult with a fitness professional.

Resistance bands are extremely affordable and are color-coded based on their resistance level. As simple as they may seem, they are used by professional and amateur athletes to help increase speed, agility, balance, stability, and core strength. Physical therapists turn to them to help injured athletes with recovery and rehabilitation.

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FITNSTRONG

By April Clemmer With summer here, it’s time to venture out and enjoy the fantastic combination of SoCal sunshine, neighborhood events, and summer nights! Here are three fun ways to get out and about in Hollywood:

Hollywood Farmers Market

The Hollywood Farmers Market is a weekly outdoor street market on Sundays from 8:00 a.m. to 1:00 p.m. Stroll down on a lazy Sunday morning, shop produce and goods from local vendors, enjoy street musicians, and a variety of demos, workshops, and activities for children and adults.

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Hollywood Night Market at Yamashiro

Just north of Hollywood Boulevard, Hollywood locals come together throughout the summer to shop, dine and enjoy Yamashiro’s spectacular views. The Hollywood Night Market features music, art, food and a variety of activities for kids, every Thursday from 5:00 p.m. to 10:00 p.m.

Rooftop Movies at the Montalbán

The Montalbán rooftop oasis is outfitted with a bar, concession stand and full kitchen. Find an open-air movie theater complete with a large screen, stateof-the-art projector, noise canceling headphones, fresh-popped popcorn and even blankets for a chilly night on the rooftop.

This summer marks ten years of rooftop cinema at this historic theatre.

By April Clemmer Living in Hollywood means easy access to some of Hollywood’s best hiking trails. From the urban explorer to the nature lover, there is a hike to suit everyone. Here are seven hikes you’ll want to say you have done at least once:

Griffith Park Observatory – This hike starts

across from the popular Trails Café on Fern Dell Drive. It winds up to the Griffith Park Observatory, where you can wander the grounds, see a show in the Planetarium, or keep going to the…

Hollywood Sign – Everyone should do this

world-famous hike at least once. You can start from the Griffith Park Observatory, and wind across the ridge to the famous sign, taking in stunning views of Hollywood, downtown Los Angeles, and the valley along the way.

Wisdom Tree – This lone tree atop Cahuenga

Peak and overlooking Hollywood is a favorite spot for locals coming to take in a few meditative moments and enjoy a stunning 360-degree view of Los Angeles. Be sure to document your visit by leaving a note in the box at the base of the tree.

Batcaves – Not far from the entrance to Bronson

Canyon, a short walk ends at one of Hollywood’s most popular filming locations. This former quarry in Griffith Park is most well-known as the Batcave in the “Batman” TV series. It has also been a frequent location for “Star Trek” as well as countless other sci-fi shows and films.

Secret Stairs – Los Angeles is full of public

staircases built for hillside residents to access public transportation back in the 1920s. Many of them still exist, winding through charming neighborhoods you may have never discovered otherwise. Beachwood Canyon, Whitley Heights, and Hollywood Heights all feature historic staircases, some with over one hundred steps, ready to give you a scenic break from your Stairmaster.

Runyon Canyon – One of Hollywood’s most

popular hiking trails, Runyon Canyon is often crowded with locals (and their dogs) and even an occasional celebrity. On the way up, enjoy views of the Hollywood Sign and the Pacific Ocean on a clear day. And, be sure to take a celebratory selfie once you reach the top!

Lake Hollywood – If hiking trails aren’t your

thing, take a leisurely stroll around Lake Hollywood (a.k.a. the Hollywood Reservoir) nestled in the Hollywood Hills just beneath the Hollywood Sign. A 3.5 mile paved walking and biking trail circles the lake and crosses the Mulholland Dam, with lovely views of the Hollywood Sign.

Courtesy of www.onlyinhollywood.org

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F I T N H E A LT H Y

By Jennifer Slaboda Have you ever “hit the wall” when working out, running out of the energy that it takes to complete your exercise? Then you may have experienced glycogen depletion. Your body runs low on fuel stores and gives you a warning sign to slow down or stop so you can replenish. Proper nutrition is essential to exercise performance. This includes adequate hydration and intake of macronutrients (carbohydrates, protein and fat) so your metabolic, cardiovascular and muscular systems can run smoothly.

Carbohydrates are your body’s chief source

Let’s dive into what constitutes adequate hydration and macronutrients. Pay attention to how much your body needs of each energy source – more is not better! Excess consumption of macronutrients leads to fat storage and weight gain, while excess water intake can lead to cell damage.

• Before exercise, eat 1g of carbs for every 2.2 pounds of body weight hourly. Eat smaller quantities the closer you get to your workout to avoid stomach upset.

• If participating in high-duration endurance exercise, such as a marathon, you may benefit from a weeklong program of “carb loading,” where you build glycogen stores for long-term energy.

• While exercising, if your workout is more than 90 minutes, consume 30-60g carbs every hour from energy drinks containing 6-8% carb content.

• For heavy resistance training, consume 0.5g carbs per pound of body weight within an hour after exercise.

Hydration: Proper hydration increases aerobic

performance and maintains healthy muscle tissue.

Dehydration negatively affects energy production and leads to muscle breakdown. Hydration is easy and cheap – all you need is filtered tap water. The recommended daily fluid intake for women is about 90 ounces and 125 ounces for men.

What to do: • Two hours before your workout, drink 14-22 ounces of water.

• During your workout, drink 6-12 ounces for every 20 minutes of exercise.

• If your workout is longer than 2 hours, supplement with sodium found in most energy drinks.

• Weigh yourself before and after exercise to track how much water weight you lost and replace it with 16-24 ounces of fluid, spacing out your drinks at 30-minute intervals for absorption.

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of energy. They are converted to glycogen and stored in your muscles to be used when needed.

Carbs are essential for the digestion of proteins and fat. You should get between 2.7g-4.5g per pound of body weight (45-65% of your daily calories) from carbs. Choose complex carbs in the form of whole grains, fresh fruits and vegetables.

What to do:

"Pay attention to how much your body needs of each energy source"

Protein is essential to repairing muscle tissue

damaged during a workout. Your body will use protein for energy only if you aren’t eating enough carbohydrates. Depending on your goal, protein needs can range from 0.4g to 0.8g per pound of body weight (with bodybuilders on the high end).

Protein sources include lean meat, eggs, fish, dairy, legumes and beans, and account for 10-35% of your total daily calories.

What to do: • Avoid protein within 2 hours of your workout.

If time is an issue, consume protein in an easily digestible form such as a protein shake.

• Supplements may be beneficial after strength training or bodybuilding to get amino acids quickly into the bloodstream for muscle repair.

• If consuming a high-protein diet for muscle building, you will need to consume more water than normal to reduce stress on the kidneys.

Fat: Your body uses its fat stores for energy during

aerobic exercise. Although fat is more difficult for the body to burn than carbs, it provides the most amount of energy for longer duration exercise.

Your body also burns more fat after high-intensity exercise due to a phenomenon called Post-Exercise Oxygen Consumption, when the body is recovering from anaerobic activity. Choose healthy sources of fat including avocado, salmon, nuts and seeds. Fat can range from 10-35% of your daily calories.

What to do: • Avoid consumption of fat before a workout since fat is slow to digest.

• Stay away from a high-fat diet if doing highintensity exercise, as it will impair your performance.

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F I T N H E A LT H Y

By Nirali Patel

First-time blood donation can be scary,

but it doesn’t have to be. Knowing what to do before, during and after your appointment will ease any fear you may feel. All you have to do is sit back, relax and be a hero!

to relax for 10 to 15 minutes. Blood donation centers will have delicious recovery snacks so take advantage of this perk and enjoy.

to spend about one hour at the center. Drawing a pint of blood takes no more than 20 minutes, but you’ll need time to prepare before and after your appointment.

• Drink another 8 ounces of liquid and avoid alcohol for 24 hours.

• Keep your strip bandage on for several hours.

• Avoid any heavy lifting and vigorous activity for the rest of the day.

To ensure that you are a suitable candidate

Donating blood is an easy way you can make

On the day of your donation, expect

to donate, you’ll be asked for basic information about your health and lifestyle, including medical history. All of this information is strictly confidential. Then you will submit to a small pinprick finger test to assess if you are medically fit for blood donation.

• Get a good night’s rest. If your body requires a specific number of hours of sleep, be sure to sleep enough.

• Eat a healthy meal before your appointment.

Focus on eating foods rich in iron such as fish, meat, beans and spinach.

• Avoid eating fatty foods as this can make testing your blood difficult.

• Bring proper identification.

• Bring a list of all medications and supplements you are taking.

• Continue to hydrate well. Drink 16 ounces of water just before your appointment.

• Wear a short-sleeve shirt or something you can easily roll up.

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After your donation, you will be asked

a life-saving difference for someone. It is quick, painless, and saves lives. While you do your good deed, make it fun and ask a friend to donate at the same time and do a double-good deed!

For a location near you visit: vitalant.org

Experience Experiencethe the wonder wonder

Give Blood

Give Blood

500 donations are needed every day in the bay area to help trauma and burn patients, premature infants, heart surgery patients, organ transplant recipients and those fighting and surviving cancer, among others.

0 donations are needed every day in the bay area to help trauma and burn patients, Bring this ad whensurgery you givepatients, at any of organ the six transplant bay area donation centers receive a $10 emature infants, heart recipients andtothose fighting shopping gift card as a others. thank you. d surviving cancer, among For more information or to schedule a donation,

ng thiscall ad877-258-4825 when you or give any of the six bay area donation centers to receive a $10 visit at vitalant.org uscard sociallyas @vitalantbayarea The new name for Blood Centers of the Pacific oppingFind gift a thank you.

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FITNINSPIRING

Winemaker Mandy Heldt Donovan Creates Her Own Wine Style

By Sarah Wilson

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The iMATER NOW Conference is simply a gathering of authentic hearts and wisdom that transcends traditional paradigms of achievement. It elevates and inspires you to be your best self but not at the expense of your own well-being. It was a wonderful experience for me and I think everyone should experience the energy of this great conference. - Sophie Lorn-Clifford, Naturopathic Doctor

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FABNINVOLVED

EVENTS San Francisco Bay area

Mindfulness Meditation Group

DATE: Tue, June 18, 2019 TIME: 7:45 PM – 8:45 PM LOCATION: Grace Cathedral, 1100 California Street, San Francisco, CA 94108 Learn to meditate or come with an established practice. People of all spiritual traditions and agnostics/ atheists are welcome.

Each group begins with a brief overview and basic meditation instruction followed by a short meditation practice.

Visit: http://bit.ly/2VPSfBG COST: Donation welcome

Goddess of Love Workshop

DATE: Sat, June 15, 2019 TIME: 2:00 PM – 3:30 PM LOCATION: Dance Co., 1585 B Street, Hayward, CA 94541 A workshop designed to help women embrace their sexuality while learning an entry-level "bedroom routine" for their partner!

Visit: http://bit.ly/2H5HRNV COST: $17

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Wellness Day: Energize!

DATE: Saturday, June 29, 2019 TIME: 4:00 PM to 6:00 PM LOCATION: 1185 Vicente Street, San Francisco, CA 94116 Move your body, ease your mind, connect with others, and best of all, share a healthy meal together. It’s fun and guaranteed to make you feel better—no matter your age, health, or ability.

Visit: http://bit.ly/2DWAHd8 COST: $25

Beauty, Fashion and Wellness Event

DATE: Wed, July 17, 2019 TIME: 6:00 PM – 9:00 PM LOCATION: 149 New Montgomery St, FL 4, San Francisco, CA 94105 This exclusive event will include TED-style talks from women founders and industry experts in Clean Beauty, Ethical Fashion and Wellness industries, an opportunity to network with like-minded women, food, drink and local vendors.

Visit: http://bit.ly/2Ybxb65 COST: $30-$300

The Alchemy of Movement: A Guided Dance Ceremony

DATE: Fri, July 19, 2019 TIME: 7:30 PM – 9:30 PM LOCATION: 548 Fillmore Street, San Francisco, CA 94117 Experience profound transformation and gain new abilities as a dancer; whether it's your first time or you're a performance artist, this workshop is for you.

Visit: http://bit.ly/2VSy4Ty COST: $22-$27

AcroYoga

DATE: Tue, August 13, 2019 TIME: 7:00 PM – 8:00 PM Location: 610 Mason Street, San Francisco, CA 94129 AcroYoga is a joyful combination of yoga, acrobatics, and partner therapeutics. This workshop will give you a taste of many of these elements while you work with partners to build a new sense of communication, trust, and community.

Visit: http://bit.ly/2VlEd6z COST: Free

EVENTS

Los Angeles area WellnessCon

DATE/TIME: Sat, Jun 8, 2019, 10:00 AM – Sun, Jun 9, 2019, 5:00 PM LOCATION: 1001 North Broadway, Los Angeles, CA 90012 WellnessCon is a conference centered around promoting diversity & inclusivity in the wellness space for wellness influencers, wellness enthusiasts and conscious companies.

Visit: http://bit.ly/2PNbWoe COST: $45-85

Wellness and Dance Fitness Festival

DATE: Sat, June 22, 2019 TIME: 9:00 AM – 9:00 PM LOCATION: 11501 Strathern St., North Hollywood, CA 91605 The Wellness and Dance Festival, under the tagline “We Know Your Fit” and "Dance Your Body" is a fun, family-friendly outdoor community event committed to building a healthier and stronger community.

In partnership with other health care providers, fitness professionals, health educators, businesses, and non-profit organizations.

Visit: http://bit.ly/300xaDL COST: $25

Women Elevating Women: A Day of Health, Wealth & Empowerment

DATE: Sat, July 20, 2019 TIME: 11:00 AM – 3:00 PM LOCATION: 4055 N Bellflower Blvd, Long Beach, CA 90808 Enjoy discussion and Q&A with successful businesswomen as we discuss today's financial and health topics. You will leave empowered, elevated & educated!

Visit: http://bit.ly/2J3Zv7d COST: $20

I Climbed It Tour

DATE: Sun, August 4, 2019 TIME: 6:00 AM – 10:30 AM LOCATION: near Union Station, Los Angeles, CA 90012 Ride to some of LA's peaks and enjoy the best views of the city while listening to stories of old Los Angeles by our tour guide. This tour is part of our workout series designed for advanced riders who are looking to get a few miles under their belts while they visit Los Angeles.

Visit: http://bit.ly/2VhUtFP COST: $125

Women's Circle | Shamanic Healing for the Divine Feminine with Nikki Bridges

DATE: Fri, July 26, 2019 TIME: 7:00 PM – 9:00 PM LOCATION: 6365 Selma Avenue, Los Angeles, CA 90028 Nikki will help to heal, cleanse and clear any stuck energy that may be trapped within through shamanic drumming and vocal toning, journaling, and holding space to get to the root of what's keeping each of us from fully embracing our divine feminine energy and power.

Visit: http://bit.ly/2H6HtxF COST: $30-$35

Do you have a mind, body and spirit wellness event that our readers should know about?

We’d love to hear about it!

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CONTRIBUTORS www.fitnfabs.com

DEBBIE GISONNI

dgisonni

Debbie Gisonni fits right into the FitNFabs culture. As the General Manager of CanyonRanch Wellness Retreat - Woodside, author and speaker, Debbie inspires women to make simple changes that radically improve their self-awareness, well-being and success. She is the author of The Goddess of Happiness, Vita’s Will and Note to Self: Love. She holds a B.S. in Business Administration, and is certified in Board Education, Integrative Health & Life Coaching and Hypnotherapy.

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.

BERNADETTE MCBURNIE

livebychoicewithbernadette

As a Success Coach, Entrepreneur and Speaker, Bernadette McBurnie empowers her clients to thrive in their personal and professional life, health and finances. Her holistic approach founded on Integrated Success Coaching is a proven method to elevate success in all areas of life. As a strong advocate of healthy living, Bernadette has made Nikken her brand of choice. www.BernadetteMcBurnie.com

CARMEN MILAGRO

BorbonSkin

An entrepreneur, art lover, international entertainer and philanthropist, Carmen Milagro is the founder of Borbón, a premium skin care brand with products made from the world’s finest exotic raw ingredients and inspired by homeopathic traditions.

MARISA GONZALEZ

misolymar

mysolymar

Marisa Gonzalez is an Arbonne Independent Consultant coaching, educating and sharing with others ways to live abundant and health-filled lives. “I believe we are placed in one another’s lives for a reason. It is our job to follow the path where it leads and contribute as we are called.”

DR. LAUREL MINES

LaurelMines

A physical therapist working in the San Francisco Bay Area. She sees patients at Agile Physical Therapy in San Carlos and has a private practice. She received her degree from Massachusetts General Hospital Institute and specializes in orthopedics with a focus on the metaphysical aspect of healing.

DR. NIRALI PATEL 46

dr.uniqueremedy

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

TIFFANY TONEY

Beast_Md_Barbie

Tiffany Toney

The_BeastMode_Barbie

Tiffany Toney is a former pro softball player with a background in fitness and journalism. Born in Honolulu, Hawaii, she has traveled to Europe and all over the U.S. for her work in sports and entertainment. She’s worked for America's Most Wanted, NBC, and recently launched her own YouTube series called "The Cheat Day" about sports and food. Her mission is to empower women by creating content that no longer forces them to choose between their strength and their beauty. BeastModeBarbie.com

SHELLEY KARPATY

Shelley Karpaty is a recruiter, career coach, and writer with over 15 years experience in the Bay Area. She enjoys connecting people to the right opportunities and inspiring people to believe in themselves with the right amount of direct communication and thoughtfulness. Shelley writes about her spirituality through yoga, meditation as well as finding ways to have an impact using the reported essay to open people's minds and hearts. www.shelleykarpaty.com

PAT OBUCHOWSKI

pat.obuchowski

Pat Obuchowski is CEO, Chief Empowerment Officer, of inVisionaria, an Executive and Leadership coaching company. She is the founder of Gutsy Women Win (www.GutsyWomenWin.com), an organization that supports women leaders; a best selling and award winning author; and a public speaker. Connect with her at Pat@GutsyWomenWin.com

JENNIFER SLABODA

consultantjenniferslaboda

Jennifer Slaboda is passionate about helping people live healthier through better food, personal care products, and exercise. She is a NASM Certified Personal Trainer with Fitphoria, an Independent Consultant with Arbonne, fitness instructor at Pilates ProWorks of Burlingame, and a mom of two teenagers. www.Fitphoria.com

LAUREN AND KELLY

SISSFiT

Meet Lauren and Kelly; sisters, certified fitness trainers, models, and former Division 1 Track and Field athletes. Their extensive background in sports and fitness paired with demanding careers, the sisters have joined forces to create HIIT strength and cardio guides for busy women on-the-go. www.sissfit.com

KAT WOOTON

kat.ernst

Pilates Director at Pilates ProWorks Burlingame and a 12-year fitness and entertainment journalist. Along with her Bachelors degree in Journalism, Kat is trained in BASI (Body Arts Science International) Comprehensive, a world leader in Pilates Teacher Training, an instructor and active bikini bodybuilder. www.katernstpilates.com

CARON SHAHRESTANI

caronmodmedia

Caron Shahrestani is the founder and director of Caron Modern Media, a video marketing, photography and social media training company based in Silicon Valley. Caron worked as a newspaper reporter and volunteered with the Peace Corps in West Africa before starting her own business. A former group fitness instructor and video model for The Bar Method, Caron prioritizes her health by taking a variety of exercises classes and eating a balanced diet. Caronmodernmedia.com

SARAH WILSON

beets_and_bikes

A native New Englander recently relocated to the San Francisco Bay Area with her husband. Sarah’s childhood in Vermont fuels her passion for local organic food and outdoor lifestyle. After graduating from Wesleyan University, she obtained her Health Coach certification from the Institute of Integrative Nutrition.

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FITNFABS www.fitnfabs.com

APRIL CLEMMER

Summer 2019 VinspiredApril

aprilebrooks

April Clemmer serves as Communications & Administrative Coordinator for the Hollywood Property Owners Alliance. She’s spent two years researching, writing and launching the Old Hollywood Walking Tour which covers the rich history of Hollywood’s Golden Age right here on Hollywood Boulevard. April is a graduate of the University of Georgia with a degree in Fashion Merchandising. When she’s not reading classic film star biographies, she loves to shop for vintage clothing and experiment with classic hair and makeup styles.

SHLOMIT SINGER-SHAMIR

YogiYarok

barefootmatilda

Movement and nutrition have been a big part of Shlomit's life, and she became a vegan seven years ago. She practiced Ashtanga yoga for 18 years, before undertaking a children’s teacher training and qualifying as a yoga teacher in Amsterdam. Recently her passions combined and she now creates recipes for a vegan restaurant in Haarlem (The Netherlands), sells home-baked pastries on request for special events, and teaches yoga.

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The Kimpton Everly Inside Front Cover Thick Athletics 28 Vitalant 35 iMatter Now Conference 39 Make Music Hollywood Inside Back Cover ORLY International, Inc. Back Cover To become a partner, please email us at bob@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.

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