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M A G A Z I N E
Kelley
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A Passion All Her Own
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better
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The Minimalist Battle Wages on
SoFitCity joins the
National Fitness Campaign HE ALTH . F ITNESS. BEAUT Y.
ď ľ
TOTAL WELLNESS INS IDE
Russell Hands, MD, Chief of Surgery Kaiser Permanente Napa-Solano
TRAUMA CENTER Kaiser Permanente Vacaville Medical Center In critical moments, it’s important to have someone you can count on.
At the new Trauma Center at our Vacaville Medical Center, we’re dedicated to offering lifesaving care to patients throughout the Solano area. Our trauma team provides a range of services that can make a big difference if the unexpected ever happens—including intensive care, surgery, and emergency resuscitation. With the opening of this state-of-the-art facility, we’re ready to meet the needs of the Solano community—now and for years to come.
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If you have an emergency medical condition, call 911 or go to the nearest Emergency Department. An emergency medical condition is a medical or psychiatric condition that a reasonable person would believe requires immediate medical attention to prevent serious jeopardy to his or her health. For the complete definition of an emergency medical condition, please refer to your Evidence of Coverage.
SoFit Magazine
Inspiration to Live Your Best TM
2012
SoFitCity
1
Inside this Issue
26
16 Better Bare?
Get Fit with SoFit Reader, Missy O’s
Four Core Moves!
The Minimalist Battle Wages On
19 Kelley Ashcroft
A Passion All Her Own
26 Missy's
Favorite Four to Cinch Your Core
contents
45
fitfood
Know Your Highs
12 Milky Way or Milky No Way
The Skinny on the Milk Controversy
14 Healing for All
Help for OverEaters
fitbody
46 Redefining Health with Diet
16 Better To Run Barefoot
The Minimalist Battle Wages On
19 Finish Strong:
Keeping Up With Kelley
lookgreat
❝It was the first time I was ever a part of something so huge and exciting – over 9,000 people were racing! I was so filled with a sense of accomplishment that it was then and there that I decided to try a full marathon.
25 Summer Sun Safety 26 Stronge Core in Four
with Missy Oliveras
14 Help for OverEaters
❞
—kelley ashcroft, finishing strong
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SUMMER IS CALLING! Vacation this summer at IN-SHAPE. Swim, run, or relax. All without leaving town!
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53 Family-friendly fitness resorts & growing, including these locations near you...
IN-SHAPE SPORT: VAcAVIllE 615 Elmira Road • 999-4542 IN-SHAPE: VAcAVIllE AlAmO 868 Alamo Drive • 455-5026 IN-SHAPE cITy: AmERIcAN cANyON 120 W. American Canyon Road • 644-4110 IN-SHAPE: SuISuN cITy 125 Sunset Avenue • 439-4004 IN-SHAPE: VAllEjO 765 Sereno Drive • 552-4653
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Call one of our clubs listed at left!
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❝If you run, you are a runner. It doesn't matter how fast or how far. It doesn't matter if today is your first day or if you've been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run.❞ ——John Bingham
2012
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Enjoy the Summer Sun Safely!
39
fitlife
Hiking into a Fit Vacation
32 SFC Joins the
National Fitness Campaign Building a Fitter Future
36 Share the Road
Patience and Mutual Courtesy Saves Cyclists
37 Yoga Keeps the Aches Away
Staying Ahead of Headaches
fittravel 39 These Trails Are
Made For Hiking Stay Fit on Your Hiking Vacation
fitmoney
36
Bikes & Cars travel in harmony
43 Eleven Ways to Help
25
Youself Stay Sane In a Crazy Market
healthwatch 45 What Are Your Highs?
Knowing Your Blood Pressure and Cholesterol
46 Start the Change
❝
In the land before time, there were no shoes, and yet we walked everywhere. We ran only as play, to escape from danger, for competition, or as the fastest form of transportation.
Redefining Health
47 The MyoKinesthetic System
A Powerful Method of Healing
32
Building a Fitter Future
❞
—Better to Run Barefoot
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Saturday, September 29, 2012 Join us Family Health & Fitness Day USA to build healthier cities.
mony
Learn more at www.SoFitCity.com SoFit Magazine
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All the information you have been asking for‌
SoFit Inspiration to Live Your Best
TM
Our Mission to You SoFit Magazine provides inspiration for you to live your best, by featuring the people, businesses, and local wellness experts that are making a difference in the region. Each issue we strive to bring you tips for emotional well-being, physical fitness, internal health, beauty and fashion from experts who care. Together we can change our lives, our cities and our county for the healthier.
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We want to hear from YOU! opinion@sofitmag.com
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EDITORIAL CONTRIBUTORS Stephanie Musillo, Colleen Hutchinson, O.Johnson, Dr. Eileen Crowley, Missy Oliveras, Mitch Menaged, Gregg Lehman, Carol Yin, Wendy Vanhatten, Ted Spinardi, Charbel Nadra, M.D., Valerie Ozsu, Susan Lucas
For all other general questions Mail SoFit Magazine P.O. Box 2548 Vacaville, CA 95696 Phone 707.929.3565 Fax 707.929.3565 Web www.sofitmagazine.com
SoFit Publications SoFit Magazine assumes no responsibility for the content of articles or advertisements, in that the opinions expressed therein may not necessarily reflect the opinions of the editor, SoFit Magazine, or Omagine Media. The appearance of these articles and advertisements does not constitute an endorsement by Omagine Media or SoFit Magazine. Omagine Media and SoFit Magazine do not endorse any form of medical treatment or fitness program, nor do we encourage you to undertake any such treatment or program on your own. We urge you to see your family physician before undertaking any kind of medical treatment or fitness program. Omagine Media and SoFit Magazine accepts no responsibility or liability, either expressed or implied, for any products featured, advertised or demonstrated. All submissions are the property of SoFit Magazine and we reserve the right to edit as we see fit for the publication. SoFit Magazine assumeS no responsibility for errors and/or omissions, although care is taken to ensure accuracy. This publication and all of its contents are copyrighted. Reproduction in whole or in part, without written permission from the publisher, is prohibited.
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Welcome Guest Editor, Lisa Allan-Holdener Desire. Perspire. Inspire. Can three simple words make the rest of your life the best of your life? Who among us doesn’t have the desire to live a healthier and more active life? The change doesn’t come overnight nor does it come without a little dedication and perspiration. But often the enemy of fitness is time. How does anyone squeeze in a quick walk, jog or bike ride? Just when I think the number of excuses outweigh the number of hours, I remember my mother and the wonderful job she did with her five kids. Thanks to her love, patience and understanding, fitness came early and often for the Estrada clan. She encouraged us to participate in any sporting activity we desired, as long as we gave our all and had fun. Thanks to her, what I lacked in natural talent, I made up for in hard work, determination, and discipline. Being active became a part of who I am, and thanks to the encouragement of my mother, I have a treasure chest full of memories, life lessons and fast
Lisa Allan-Holdener, Ambassador
friends.
Remember this simple formula: Fitness + Friends = Fun. Surround yourself with friends, co-workers or family and watch fitness change your life. Having applied the formula to my own life, I now seek to inspire others to help change their own. It doesn’t matter what move you choose (walking, running, biking, hiking, Zumba or even hooping). Just make the choice and expect to change. As an ambassador for the upcoming SoFit City Run & Walk on September 29th, I believe inspiration is the root of all healthy change. Ordinary people can do extraordinary things with a bit of inspiration, and on the September 29th, the walkers, runners and party-goers will have a chance to inspire not just each other, but an entire nation toward fitness fun. Bring your friends! This is the beginning of something special. All we have to do is take the first step.
Let’s Run. Let’s Walk. Let’s Party!
Lisa
Lisa Allan-Holdener SoFitCity Ambassador
Contributors
Ryan Bates Photography
ARTURO RAMOS PHOTOGRAPHY
Ken westermann photography
COLLEEN HUTCHINSON, writer
In this issue: Ashcroft Shoot
In this issue: NFC Shoot
In this issue: Missy Oliveras Shoot
In this issue: Kelley Ashcroft Article
Ryan Bates Photography 707.447.6706 www.ryanbatesphotography.com
Arturo Ramos 707.344.5460 www.arturoramosphoto.com
kwestphotography 707.319.8345 www.kenwestermannphotography.com
707-292-4004 solanoyp@gmail.com
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fitfood
Founded in 1973,
National Gardening Association
the
(NGA) is a national nonprofit leader in plant-based education. The NGA offers the largest and most respected array of online gardening content, serving a broad audience of consumers. The organization acts as an interactive hub supporting the needs of gardening novices and experts alike. Visit www.garden.org and explore a world of lifestyle possibilities through gardening!
Milky Way or Milky No-Way? 12 | Healing for All: Help for Over Eaters 14 SoFit Magazine
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fit mind food body
S
ince birth, we have been encouraged to drink milk. First, milk came from our mothers and bottle formula. Then, we enjoyed it in school at lunchtime and even with our evening meal or bedtime snack. So why is it, that milk is getting a bad rap? Today, there seems to be a growing trend shunning milk from our diet. Some people believe only babies should drink milk, that milk causes heart disease and cancer, or that the mass production of milk is inhumane. If this is the case, then why do so many health and nutrition professionals recommend milk to be consumed on a daily basis? Is it connected to the trend of eliminating animal foods from our diet? Is there scientific evidence to prove that milk shouldn’t be consumed? Time to investigate!
Nutrient Powerhouse
Milky Way or Milky No-Way? The Skinny on the Milk Controversy By Stephanie Musillo, MS, RD
For years now, research has shown that milk positively impacts health. This is due to the fact that milk contains nine essential nutrients. Most of us are aware that milk contains calcium and vitamin D to build and maintain strong bones and teeth. But did you know that milk can also boost immunity with the help from vitamin A, lower blood pressure from potassium, reduce the risk of diabetes and some cancers, and support weight maintenance? Additionally, phosphorus in milk helps to strengthen bones and generate energy, vitamin B12 maintains healthy red blood cells and nerve tissues, riboflavin converts food into energy, and niacin metabolizes sugars and fatty acids. Last but not least, milk is an excellent source of high-quality protein, which serves as an energy source and also builds and repairs muscle tissues. Since milk fuels our bodies with all of these nutrients, it seems necessary to include it in our diet. Yes, you can get these nutrients from other foods, but it might take a plate full of different foods to achieve what just one glass of milk can. And let’s face it, many people do not plan their meals based on the nutrients they
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want or need. Milk and milk products offer an affordable and convenient way to get the most ‘bang for your buck’ when it comes to nutrition and your wallet, considering an average cup of milk costs 21 cents. Milk is versatile and is found is many products. It can be used to make meals from oatmeal to soup. So those individuals who believe milk does not do a body good, do they also eliminate yogurt, cheese, and ice cream from their diets? Likely if they are vegan, then yes, but what about those who eat meat and still claim milk is bad for you? Hmmm, let’s see what they have to say.
Mucus Mustache? Many holistic practitioners and non-milk drinkers believe milk produces mucus, which leads to chronic lung problems such as asthma. Yes, milk may cause a thickening of saliva immediately after drinking, but there are actually no scientific studies indicating that milk produces mucus in the airways of the throat or throughout the body for that matter.
Hormones and Antibiotics Does your milk carton state, “Milk from cows not treated with rBGH”? A major concern with milk is the bovine growth hormone (rBGH) in cattle? It is true that some farmers partake in the practice of injecting this hormone into their cattle to increase milk production, but the only way we could be affected by this hormone is through direct injection, not from milk consumption. This is because our digestive system destroys these protein hormones so the hormone will never be transferred to us. The downside is that this practice is unethical, since it can harm the cattle and lead to mastitis, which is the inflammation of the cow’s udders. This is where antibiotics come in. Sometimes farmers have to give their cows antibiotics for conditions such as mastitis. This causes concerns for many because if the cows
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fit mind food body ❝...it might take a plate full of different foods to achieve what just one glass of milk can.❞ ingest antibiotics, we must. According to the FDA, the US dairy industry conducts more than 3.3 million tests each year and less than one-tenth of 1% of all milk produced annually tests positive for animal drug residues.2 The farmer is supposed to dispose of this milk even if it only contains a trace amount of antibiotics.
Calcium Connection Most of us believe the calcium in milk is protective
to our bones, but it may actually be vitamin D that plays the hero in this role. Recent research published in the Archives of Pediatrics and Adolescent Medicine found that calcium is not as effective as vitamin D when it comes to reducing stress fractures among girls aged 9 to 15 years old. In fact, those who had the highest intake of vitamin D had a 50 percent lower risk of stress fracture when compared with those with the lowest intake.3 Well, milk also contains vitamin D, so why not get all these nutrients in one package, a glass of milk? Again, this is just one study. There are hundreds of studies on the health benefits of calcium, including its role in bone health, whether it comes from milk or vegetables. So calcium is still something that should be included in the diet, along with vitamin D, especially since they are partners in crime. Luckily for those who don’t consume milk, they can get calcium from non-dairy sources such as collard greens, bok choy, fortified soy milk, baked beans and dietary supplements.
Disease Promotion or Prevention? Do milk and other dairy products prevent or promote diseases? Full fat versions of milk, cheese, ice cream, butter, and yogurt contribute significant amounts of cholesterol and saturated fat to the diet, which can increase the risk of heart disease. So just consume the nonfat versions, right? Well, there have been studies that indicate prostate cancer risk was elevated with increased consumption of low-fat milk.4,5 Prostate and breast cancers have also been linked to the consumption of dairy products due to a compound found in cow’s milk called insulin-like growth factor (IGF-I).6 Similarly, the Iowa Women’s Health Study found that women who consumed more than one glass of milk per day had a 73 percent greater chance of ovarian cancer than women who drank less than one glass per day.7 Health care providers including doctors, nurses, and dietitians either believe milk does a body good or believe it does not. The Physicians
Committee for Responsible Medicine believes milk and dairy products are not necessary in the diet and can, in fact, be harmful to health. They feel it is best to consume a healthful diet of grains, fruits, vegetables, legumes, and fortified foods including cereals and juices to help you meet your calcium, potassium, riboflavin, and vitamin D requirements. So where do we go from here? Milk can be a controversial topic and many more issues regarding milk exist. This is just the tip of the iceberg. What we should remember is that there are so many factors in the diet to consider when it comes to what can harm or help the body. In my opinion, milk does more good than harm. Though, I also believe that you can get all of the nutrients found in milk and dairy products from other sources. It is up to you to make that happen. If, after reading this, you are still concerned with hormones, antibiotics, etc. and still want to drink milk, then purchase antibiotic-free and hormone-free varieties or USDA-certified organic milk. These can be found in all specialty grocers such as Trader Joe’s or Whole Foods and most supermarkets. If milk is not your thing, then try a calcium-fortified soy beverage and enjoy plenty of whole natural foods. Either way, balance your meals so your body is receiving the nutrients it needs to thrive. Stephanie Musillo is a registered dietician and educator. Follow her blog, Heathly You Nutrition, at www. startahealthyyou.blogspot.com.
1Curhan GC, Willett WC, Rumm EB, and Stampfer MJ. NEngl J Med 1993; 328: 833-838. 2DHHS, FDA, Center for Food Safety and Applied Nutrition. National Milk Drug Residue Data Base. Fiscal Year 2009 Annual Report. February 12, 2010. 3Sonneville KR, Gordon CM, Kocher MS, Pierce LM, Ramappa A, Field AE. Arch Pediatr Adolesc Med. Published online March 5, 2012. 4 Chan JM, Stampfer MJ, Ma J, Gann PH, Gaziano JM, Giovannucci E. Dairy products, calcium, and prostate cancer risk in the Physicians’ Health Study. Am J Clin Nutr. 2001;74:549-554. 5 Tseng M, Breslow RA, Graubard BI, Ziegler RG. Dairy, calcium and vitamin D intakes and prostate cancer risk in the National Health and Nutrition Examination Epidemiologic Follow-up Study cohort. Am J Clin Nutr. 2005;81:1147-1154. 6 Voskuil DW, Vrieling A, van’t Veer LJ, Kampman E, Rookus MA. The insulin-like growth factor system in cancer prevention: potential of dietary intervention strategies. Cancer Epidemiol Biomarkers Prev. 2005;14:195-203. 7 Kushi LH, Mink PJ, Folsom AR, et al. Prospective study of diet and ovarian cancer. Am J Epidemiol. 1999;149:21-31.
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Healing for All
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obsession with body weight, size and shape eating binges or grazing preoccupation with reducing diets starving laxative or diuretic abuse excessive exercise inducing vomiting after eating
OA is not just about weight loss, weight gain or maintenance, obesity, or diets. The OA program offers physical, emotional, and spiritual recovery for those who suffer from compulsive eating. Members find recovery on all three levels by following Twelve-Step program patterned after Alcoholics Anonymous. Members who recover through the Twelve Steps find that yoyo dieting is a thing of the past. They no longer wish to return to eating compulsively.
inability to stop eating certain foods after taking the first bite
In OA, you’ll find members who are morbidly obese, extremely or moderately overweight, average weight or underweight, still maintaining
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Among them are:
The first Overeaters Anonymous (OA) meeting was held in 1960 in Los Angeles, California. Since that time, it has grown to about 6,500 meetings in more than 75countries—about 54,000 members.
OA is not affiliated with any public or private organization, political movement, ideology or religious doctrine, and OA takes no position on issues outside of its own program. No membership dues or fees are required for participation in OA. The organization is selfsupporting through members’ voluntary donations and the sale of OA literature.
Jerico
periodic control over their eating behavior, or totally unable to control their compulsive eating. The only requirement for membership in OA is a desire to stop eating compulsively. Members experience many different patterns of food behaviors. These “symptoms” are as varied as our membership.
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chewing and spitting out food use of diet pills, shots, and other medical interventions to control weight
vulnerability to quick-weight-loss schemes constant preoccupation with food using food as a reward or comfort Similar to other Twelve Step programs, a key tenet of OA is anonymity, which offers members freedom of expression, equality, and safeguards within the OA community. Anonymity at the level of press, radio, television, and other media of communication, provides assurance that OA membership will not be disclosed. This protects both the individual and OA membership as a whole. For more information about Overeaters Anonymous or to find a meeting near you, visit www.oa.org.
SoFitCity
fitbody
soTrue
T
The couple that gets fit together stays together! But be careful not to judge or evaluate your partner’s progress. It can backfire! Therapists say it is best to keep evaluative comments to yourself. Instead remain positive, and just enjoy the time together.
Better to Run Barefoot 16 | Finish Strong: Keeping Up With Kelley 19 SoFit Magazine
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fit body body
Better to Run
Barefoot The Minimalist
Battle Wages On By SoFit Staff
R
Race season is upon us, and although most runners still where shoes, to shoe or not to shoe has been the subject of much controversy in the running world. While there are a multitude of factors that affect your particular running form, many experts agree that running barefoot is biomechanically better. The highly touted benefit of running barefoot is the decreased risk of injury. Experts say that shoes actually change the natural way we are supposed to run. With shoes, we tend to land on our heels, sending a greater shock of force through the body and spine with each step. Natural barefoot runners land or Napathe MAG AD1/6 HORZ1:Layout 5/9/12 11:33 AMto be Page strike surface of the ground forefoot1first, which is supposed less 1
jarring. The American Academy of Physical Medicine and Rehabilitation found that running shoes can also increase joint torques at the hip and ankle, wreaking havoc on our poor knees in the middle. In the land before time, there were no shoes, and yet we walked everywhere. We ran only as play, to escape from danger, for competition, or as the fastest form of transportation. Daniel Lieberman, a professor of Human Evolutionary Biology at Harvard University, points out that modern running shoes weren’t developed until the 1970s, close to the time that jogging became a recognized hobby. But humans perfected running long before that.
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Purists say we should do everything barefoot. Run barefoot. Drive barefoot. Hike barefoot. Shop barefoot. Go to the movies barefoot? Uh‌the smell of feet and popcorn could take some getting used to. SoFitCity
1 2 3 4
fit body body The Human Foot
26 33 100
26 the number of bones in the foot (more than a BONES quarter of the bones in your body). The foot also has 33 joints and more than 100 muscles, tendons, and ligaments to boot. The feet are complex JOINTS appendages, with stabilizing muscles to handle the tremendous force applied to them every waking hour.
MUSCLES, TENDONS, & LIGAMENTS
Advantages of Going Barefoot
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1. It’s Agile Running barefoot causes one to watch the placement of each step, as opposed to what has been considered the mindless bounding of usual running. The practice of paying attention gets easier with time, and produces an unconsciously competent awareness absent in shod running.
2. It’s Easier No shoes mean no additional weight and less mass to accelerate. Running barefoot uses about 5% less energy than shod running (Divert et al., 2005; Squadrone and Gallozzi, 2009). Additionally, a forefoot strike may require less energy because the natural springs in your foot and the calf muscles are in a better position to store and release energy to propel you forward.
3. It’s Fun! Once calluses are developed (yay!), running barefoot provides less impact and can be very comfortable. Many runners talk of the pure fun of running, unhampered by sweaty socks or heavy shoes. Feet have lots of sensory nerves - runners mention the breeze on the feet and that the feeling of the connection to the earth is exhilarating.
4. It Strengthens A healthy foot is a strong foot, one that pronates less and is less liable to develop a collapsed arch.
Your body is a perfectly designed bio-machine, but the trappings that we’ve used to decorate or cushion our feet may in fact do more harm than good. The next time you think about buying new sneakers, consider your arch. Is it high? Is it low? Do you supinate, pronate, or just procrastinate? There are a multitude of issues and every foot is unique, but whatever you do, it’s really important to go to a shoe store that can tell you how you walk or run, and what that means for your hips and posture, so that you can make an informed decision.
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fit body If you are considering going completely Hobbit, here are a few tips from the Harvard Study: Land gently on your forefoot and gradually let the heel come down Transition slowly Stretch your calves and Achilles tendon Listen to your body: Don’t do anything that causes pain Buy minimal shoes that lack high heels and stiff soles Consult a doctor
Today, there is debris in the roads, glass, nails, and other sharp surprises that can literally cut a running career short. So, for most of us tender-footed folks, it may be best to shod-up. But if you are brave and seriously considering going shod-less, go slow at first. Achilles injuries can occur for individuals who switch too quickly from shod running to bare running. Moderation, a slow progression, and the use of minimal or even five-finger type shoes, is appropriate, rather than trying to quit shoes, cold turkey. Harvard Professor Daniel Lieberman’s Biomechanics of Foot Strikes & Applications to Running Barefoot or in Minimal Footwear provides a tremendous resource for understanding the benefits should you consider the switch.
The shoe industry is a multi-billion dollar industry! There are shoes for golf, for football, for the beach, for church, and for a night out. On average, the American woman owns 17 pairs of shoes, with guys averaging about 6 pairs less. How many pairs of shoes do you own?
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Visit www.barefootrunning.fas.harvard.edu/5BarefootRunning&TrainingTips.html or scan this code with your smartphone using the Google Goggles app.
fit profile body
Finish Strong: Keeping Up With Kelley
Photo BY RYAN BATES PHOTOGRAPHY
By Colleen Hutchinson
Married with three daughters, Kelley Ashcroft left work to stay at home. What she found was a way to inspire her children and a new passion all her own.
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Budget cuts: a term that has become all too familiar in today’s economy. And unfortunately, schools suffer the most, especially the arts and physical education. With such harsh cuts, many schools have begun mileage programs to supplement physical education. Kelley Ashcroft, and other volunteers under the leadership of Leslie Brown, PTA Secretary at Center Elementary, are helping to change that for students,
and not just by walking the talk, but by running it. They started the Mileage Club, a volunteer fitness program, where kids walk/run a marked loop during lunchtime, three days a week, for daily and monthly rewards.The students have responded marvelously. Many have already accumulated enough distance to total a marathon, and some, over fifty miles.
TRAINING
Kelley is the Center Elementary PTA Fundraiser and 2nd Vice President, as well as Co-Coordinator of the Mileage Club. She volunteers twice a week in the classrooms, and helps to organize the Mileage Club three times a week. More often than not, she can be found working at the school, in love with the idea that she can be so involved in her kids' lives.
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“I gladly stepped up to help, coordinate, and volunteer,” says Ashcroft. “And I’m so happy I did!”
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Her other love? You guessed it: running…trail running to be exact. “Trail running is my passion! It’s like a puzzle and you’re constantly figuring out the pieces – where to place your foot, ducking under a low branch, jumping over a snake (That’s happened twice!), climbing the next hill – and being surrounded by nature is just so peaceful.” Kelley says that running is like a “time out” from everything she does, but that the double reward is that it makes the good things better because she has more energy to enjoy them. “It eases the stress because I think more clearly and more positively, and I tend to organize my thoughts better. Physically, I have more energy and I feel stronger,” she says. She points out the tremendous variety of races all throughout the Bay Area that make it easy for her to stay motivated. Inspired by her father to pick up longer distances, Kelley trained for the annual Lynch Canyon Half Marathon in 2008.
354 Merchant Street • Downtown Vacaville 707.449.9266 • fleetfeetvacaville.com
“…it ended up being 95 degrees by the end of it! That, in addition to the elevation gain, made it a challenging race, but I absolutely fell in love with it.” Her second half-marathon was the San Jose Rock n' Roll Half. “It was the first time I was ever a part of something so huge and exciting – over 9,000 people were racing! I was so filled with a sense of accomplishment that it was then and there that I decided to try a full marathon.”
In five marathons, she shaved a half hour off her time. “I went from a 4:38 to a 4:09, and I plan to shave another 10 minutes and get a sub 4:00 on my next marathon.” In all of her marathons, Ashcroft's family has always been there to cheer her on. Her husband chooses a few mile markers and does his own racing from point to point to keep her going mentally. “I can’t tell you how much that means to me. A few times, I’ve even had the pleasure of my girls running across the finish line with me. Those make the best pictures!”
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Photo BY RYAN BATES PHOTOGRAPHY
And like a woman on a mission, she completed the CIM, the Oakland Running Festival Marathon in March 2011, the California Run Festival Marathon in June 2011, the San Francisco Marathon in July 2011, and the CIM again in December 2011.
fit profile body Kelley says running helps to keep her focused and goal-oriented, in order to persevere through her toughest battles, like her fight against a fairly unknown disease called endometriosis. Endometriosis often goes undiagnosed, despite the fact that it is one of the most common gynecological problems. Many women who have endometriosis, like Kelley, experience excruciating pain, which affects their quality of life and sometimes even their fertility.
❝Trail running is my passion. There’s nothing like it to clear your mind and improve your mood.❞ —Kelley Ashcroft
“Dealing with endometriosis has been very difficult, but my family has been so very supportive and they’re always there to help when I’m in pain…[but] I’ve found that whether it’s the increase in circulation or the release of endorphins, running can ease my symptoms.” Whether it’s supporting her children and the running program or pushing through to complete her own race, Kelley remains substantially motivated to finish strong. “I always feel such an accomplishment [after a race event] because I know how hard it was to keep training – battling through pain and with extra weight [from medication].” And despite her pain, Kelley won’t let anything keep her down. She continues to demonstrate what is possible when you believe in yourself. But she reminds us, “My family has always been there to cheer for me. They are my inspiration to keep going, and to finish strong!”
Photo BY RYAN BATES PHOTOGRAPHY
Colleen Hutchinson currently serves as the executive director and co-founder of Solano Young Professionals Group, a business networking group that focuses on career development. Contact her at solanoyp@gmail. com.
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Half Marathon trail, 10K trail, 5K trail, 2 mile walk, 1/2 mile kid's fun run
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Half Marathon, 10K, 5K and 1/2 Mile kids fun run will be timed and results will be posted on event website
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All participants eligible for 3 deep age group prizes: Half Marathon/10K/5K
Custom finisher award for all participants Presented by:
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Did you know, looking healthy and eating healthy go hand in hand? A 2001 study suggests that people who drink more water, eat more vegetables, but less dairy products, prevent premature wrinkling. Eating foods with a lower glycemic load has also been shown to make skin clearer after just three months.
lookgreat
Beauty Diet
Summer Sun Safety 25 | Stronger Core in Four 26 SoFit Magazine
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Imagine your Wedding at the Suisun Waterfront
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Hampton Inn and Suites Suisun City Waterfront 2 Harbor Center, Suisun City, CA 94585 (707) 429-0900 www.hamptoninn.com w w w. s o f i t c i t y. c o m
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summer sun safety By Dr. Eileen Crowley
S
ummer is a vibrant time in the Bay Area. Hiking, biking and outdoor sports are just a few of the ways you can enjoy this time of year. But living a life of total health also requires some simple precautions to ensure you are keeping safe in the sun.
Cover Up One of the best ways to be sun safe is to keep an eye on the clock. Try and avoid the sun altogether when the rays are strongest, from 10 a.m. – 4 p.m. Use your shadow as a measure. If it's shorter than your height, it's time to protect yourself from extended exposure. If you're going to be in direct sunlight, it is essential to wear hats and other protective clothing. Find a hat that has ventilation and a full brim, preferably three inches, to protect your head, face, ears, and neck. Use sunglasses with UV protection for the eyes and surrounding skin. There are many shirts on the market vented for coolness, and designed for sun protection. T-shirts don't always offer the best protection; they have an SPF of 3 and are not as effective when wet. Choose opaque long-sleeved shirts with a dense weave and pants while outdoors. One in five Americans will get skin cancer. So it is important to use preventative measures now to help protect yourself. Those highest at risk are those who burn easily, have a history of sunburns as a child, have had a previous skin cancer, have unusual spots or moles, or who have a family history of skin cancer. The good news is that more than 90 percent of skin cancers are treatable. Talk
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to your doctor if you have any concerns about a non-healing lesion or a changing mole.
claims will be not be allowed after December of this year.
Seek the Shade
Remember to reapply sunscreen after every 80 minutes of direct sun exposure, and after swimming, toweling dry, or perspiring heavily. Sunscreen is a must even on hazy or overcast days.
When you are outside, find trees, or other cool, shady spots—anywhere that doesn't directly expose your skin to the sun. This is a good method to use for picnics, or any activities where you might be outside for several hours. Protecting your skin from the sun is also a good way to prevent wrinkles.
Sunscreens Sunscreen is also important when keeping safe in the sun. Apply at least two tablespoons (about a palmful) to cover your face, arms and legs about 20 minutes before sun exposure. That means a typical 6oz sunscreen bottle should provide six all-over, thorough applications of sunscreen. Don't be fooled by the sun protection factor (SPF) number that sunscreen makers use to rate the amount of protection you receive. Instead of buying sunscreen labeled "SPF 100" choose one with 3% avobenzone, zinc or titanium dioxide in the list of ingredients. Watch out for claims of “all day protection” or those suncreens that claim to be a “sunblock” or “water/sweat proof.” According to the FDA, such
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Be Safe ➲ There
are other ways to stay safe while enjoying the weather.
➲ Stay hydrated. Make sure you are drinking enough water.
➲ Wear protective gear when cycling, skating, or climbing.
➲ Use a GPS device if you are heading into an unknown wilderness area. Enjoy your summer adventures in the sun. Just a few precautions will help ensure your comfort as you explore the outdoors and take advantage of all the Bay Area has to offer. Dr. Eileen Crowley is a dermatologist with Kaiser Permanente Vallejo. For more information on ways to stay healthy, visit kp.org.
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look great body Bored with crunches?
Stronger
Movement philosophies from Pilates to yoga have expanded our understanding and our methods of creating a stronger mid-section, beyond the mere appeal of a six-pack. Add these core moves to your regimen for complete results. If you have never used a medicine ball, now might be the time to start!
Core
4
in Four
Moves to Master
Compound movements, exercises that work multiple areas of body, usually save time and often provide a greater challenge than single isolated movements. Do these moves at home, in the gym, or outside for a stronger, and leaner athletic core. Work up to three sets of about 6-8 reps each. Select a medicine ball on the lighter side, 6lbs-8lbs.
PhotoS BY KEN WESTERMANN PHOTOGRAPHY
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 A. Stand with your feet parallel to each other and slightly wider than hip-width apart. Straighten your back and brace your abdominals to protect your spine.
B. Bend your knees, extend your hips back and lower your butt, until your hamstrings are parallel to the floor. Push through your heels to come to a standing position. While maintaining a neutral spine, press the ball to the sky.
This variation on the side plank targets your shoulders, waist, abs, back, outer thighs, and glute meds (the gluteal muscle on the side of the pelvis that helps stabilize your hip joint).
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A. Place your right elbow on the ground. Extend both legs out forming one straight line, while you balance on the outside edge of your right foot. Flex both feet and rest your left hand on your upper hip.
PhotoS BY KEN WESTERMANN PHOTOGRAPHY
B. Be sure to keep your spine lengthened and your abs braced; lift your left leg up just higher than your top hip. Slowly lower it back to your bottom leg. Keep your waist lifted and don't sink into your bottom shoulder.
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look great body This move targets the front and side abdominals, including the transverse abdominis and the external obliques. The more you lean back, the more your abs will have to work. While you twist your shoulders, keep the hips and legs still. Beginners, feel free to keep your feet planted firmly on the ground.
PhotoS BY KEN WESTERMANN PHOTOGRAPHY
A. Sitting on your mat, hold your medicine ball with extended arms and incline trunk backwards 45째. Be sure to brace your core muscles (abdominals without allowing your lower back to sink.) Lift your feet slightly off the ground.
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B. Rotate trunk towards one side of your body, doing your best to keep your belly button facing forward. Undo movement and turn trunk to the opposite side.
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C. For an extra challenge: bring the ball to your chest after each ball extension.
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D. Then Press the ball upward.
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A This exercise improves flexibility as well as strength. Notice yourself getting stronger, the more smoothly this movement is performed.
A. Start with your hips raised, hands and feet on the floor, so that your body forms an inverted V.
Do you have a workout you want to share?
PhotoS BY KEN WESTERMANN PHOTOGRAPHY
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B
B. Lower your shoulders, and glide forward arching your back and bringing your tummy close towards the ground.
Where members are family
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C. Push up by extending your arms and getting your hips down towards the ground. If you’re advanced don’t rest here, reverse the move, bringing your hips back toward the ceiling.
3446 Browns Valley Rd. Vacaville
707-446-2350 124 Lincoln Road East Vallejo
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“I will listen carefully to you.” — Alina Hongsakaphadana, MD Family Practice
Our doctors respect your opinion and take the time to answer your questions. At the Center for Primary Care, our approach is quite the opposite of today’s take-a-number-and-do-whatyou’re-told health care. That means small offices close to where you live and work, with no lines and easy parking. We offer family practice, pediatrics and internal medicine.
To schedule an appointment with Dr. Hong, please call our Green Valley office. Fairfield (707) 646.5500 Green Valley (707) 646.3500 VacaValley Plaza (707) 624.8500 Vacaville (707) 624.7500 30
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So Bike! When was the last time you rode a bike? As we advance in years, certain exercises can wear our joints down more than others. So while there may be a limit to how long you can run, or lift heavy weights, cycling is an exercise you can do for the long haul. Time for a ride?
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SFC Joins the National Fitness Campaign 32 | Yoga Keeps the Aches Away 37 SoFit Magazine
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fit lifebody
SFC Joins the
National Fitness C a mpa ign Courtesy of Mitch Menaged
Bu ildin g a f itte r f u t ur e
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The National Fitness Campaign’s Fitness Court is a free outdoor exercise system for people of all ages and fitness levels. It is a social enterprise, seeking to bring the “gift-of-fitness” to communities across the country. The court is an update to the successful program launched in 1979 by Mitch Menaged that saw 10,000 courts installed across the United States and helped to introduce millions of people to bodyweight exercise. Modernized and reimagined, NFC’s Fitness Court is an accessible, sustainable, and iconic ‘training facility’ coming to a park near you. Built from fully assembled pieces that are then connected on site like Legos, the court can be installed in a weekend in any location that fits its 32’ square footprint. The low-impact surface is constructed from recycled material, partially composed of used tires and tennis sneakers. Fitness experts were involved throughout the design process to help define the ideal court size, layout, user flow, personal movement radium, and to maximize the functionally of equipment. NFC’s Fitness Court is a user-friendly community tool based on the concepts of circuit training and bodyweight exercise. The court is divided into 7-main functional movement areas: Core, Squat, Push, Pull, Lunge, Agility, and Bend. Informative graphics and an online interactive training manual help guide users though the court along the recommended 7, 14, 21 or 28-minute routines (45 seconds of movement, 15 seconds of rest). A solar-powered musical coaching guide is built in to help pace users through their workout.
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An innovative ‘pushing and pulling’ wall comprised of multifunctional equipment is the centerpiece of the court. Through simple posture and grip changes, one can vary his/ her exercise type and difficulty. Leveraging or deleveraging bodyweight, using stabilized or destabilized equipment, changing heights, or switching from two-limbed to single-limbed movements allows for extreme exercise variations. In the equipment lies the true beauty of the court; one’s experience can be as light or in-depth as he/she chooses. Walk on after a stroll in the park for stretches, standing push-ups, and hopscotch or design a routine of destabilized body-lifts, Bulgarian split squats, and ring dips. Each exercise is based on the expert proven methodology of circuit training, allowing for maximum results in the shortest amount of time. The first fitness court was installed in San Francisco’s Marina Green on March 31st, 2012, and its success is already evident with locals, training groups and even school class trips
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Good dental health. Total body health. They just go together. How healthy are you? Call us today to find out! Center forContemporary Dentistry
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(707) 448-9211
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RUN.
WALK. frequenting the court. Free boot camps are held regularly to introduce the court and vibrant local and online communities have sprung up around it. The city of San Francisco has been extremely positive and plans are in place to open another 10 courts in the city in the next 12-18 months. NFC projects they will have 150 courts installed in California in 3 years, with 5000 making their way
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to parks around the country in the next 10 years. The Fitness Court is a truly valuable resource for communities and is fulfilling its puropose in providing the ‘gift-of-fitness’ to all. Team Member Credits: NewDeal: Gadi Amit, Mike Massucco, Chad Harber, Brandon Warren NFC: Mitch Menaged, Sam Lucente, Michael Sorantino, Chelsea Ward
SFC and NFC are joining forces to put fitness platforms throughout this region. Would you like to bring one or more to your city? Join the movement! Write us at nfc@sofitcity.com and let’s build this city so fit!
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REGISTER NOW! GO www.SOFITCITY.COM
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fit lifebody
Share The Road Patience and Mutual Courtesy Saves Cyclists
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By Gregg Lehman
I, like many, loved riding my bicycle as a kid. It represented freedom. The ability to travel long distances using my own power was, well, empowering. As I grew older, my bicycle took a back seat to cars and life in general. Then, about ten years ago, after a serious back injury, I rediscovered the joys of cycling. I needed to find something that would allow me to lose weight but had little to no impact on my joints. Add that benefit to the joy of the open road, and the same thrill I had as a young boy returned. I was once again hooked on riding my bike. Our county offers a tremendous variety for a “roadie” like me. From the windy flats in the east to the hills in the west, it is a great place to ride. Because of this, it is also a very popular place to ride. Drivers and cyclist come into contact more often now than ever. In 2010 alone, there were 81 traffic-related deaths or injuries in Solano County. During my ten years on these roads, I have had so many close calls that a cat would think twice about riding for fear of using up all its lives. Bicycle safety has become such an issue on California roads that the Senate just passed SB 1464, requiring motorized vehicles to give cyclists three feet of clearance when passing. Whether the bill will make it through the Assembly and ultimately go to Governor Brown for signature remains to be seen, but the fact that there has to be a law requiring that cars only pass bicycles when it is safe, speaks to how dangerous it can be to ride on public roads. What is most (try to avoid using the word “so”) disturbing is that a majority of cycling related accidents and fatalities could be avoided if both cyclist and drivers accepted one fact, we must share the road.
For Cyclists As a cyclist, it is imperative that you practice safety at all times. The first rule is to always assume the driver of the motor vehicle does not see you. You can never let your guard down and take for granted that the driver of the car will yield to you. Unless that driver waves at you or makes a clear physical demonstration that they
are aware of your presence, give them the road. You on a bike, they are in a car. YOU WILL ALWAYS LOSE THAT BATTLE. Secondly, remember that the same laws apply to you as to cars. Follow all traffic signs, stop at traffic lights, and yield where required. Traffic laws are there to protect you and those around you, so follow them. It is also important to ride predictably. Use hand signals, letting drivers know what you are planning to do. Ride single file when there is traffic and avoid sudden “jerky” moves. Stay as far to the right as possible to allow traffic the maximum space possible to pass you safely. Though the above mentioned may seem obvious, many cyclists forget to adhere to them, which could ultimately lead to their deaths. Some other basic rules that you should never forget when cycling include:
Always wear a helmet, no matter how short the trip. Ride the same direction as traffic, not against it. Wear bright clothing to make you as visible as possible. (We are really not color blind; we are just safety conscious.)
If you are riding at night, use a bright white light on the front (think headlight) and bright red light on the rear (think taillight). I prefer a taillight that blinks.
For Motorists As a motorist, please remember that there is no such thing as a light bump from a car. Your vehicle is a deadly weapon, treat it that way. While I know it can be annoying to be stuck behind a slow moving bicycle, remember that it is someone’s father, wife, daughter, or son on that bike. Not to mention the legal consequences for injuring a cyclist that could haunt you for years to come. Slow down when you encounter a cyclist and do not tail gate them. In most cases they are going as fast as they can. When you do pass a cyclist, always pass with care. The new law would require three feet, but the more room you can give, the better. Passing cyclist on blind curves, while going over hills, and in other unsafe places puts you at as much risk as the cyclist. In more than one instance, I have seen drivers ride off the road in order to avoid a head on collision with another car while passing a cyclist. Cyclist and motorist must share the road and be safe. As a cyclist, please be courteous and respectful of the vehicles. As a motorist, please be patient and attentive. A few seconds of impatience or inattention could cost someone his/her life.
Gregg Lehman owns Gregg Lehman Insurance Agency (707) 260-9637 and has lived in Solano County since 1989. He is an amateur bike racer and currently rides and sponsors Vacaville based Fuji –Oval Racing. He is also a member of the Monticello Cycling Club.
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Yoga
Keeps the Aches Away Staying Ahead of Headaches
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By Carol Yin
Did you know that most headaches arise from muscle tension in the back of the neck, due to poor posture? Arteries that feed the brain temporarily narrow when reacting to stress created by muscular tension. When the blood vessels narrow and then dilate suddenly, intense pain can occur, causing a headache. So, if you can relax your body’s nervous system from day to day, your reactions to stress can be minimized, thereby reducing the occurrence and intensity of your headaches. Sitting in front of a computer for any length of time, causes many to slump over, as our shoulders eventually round forward and our heads angle downward. Since the muscles of the neck and upper back connect to the head, tension in the neck can be transferred to the forehead and behind the eyes, causing headaches. Maintaining a daily stretching routine of your neck and upper back muscles can help diminish this tendency to tighten and alleviate the occurrence of headaches.
MEDICAL AESTHETICS
Yoga provides the stretching, and the postures that encourage the practitioner to breathe deeply, allowing the body and brain to receive more oxygen to promote healing. When I stretch in all directions, forward, back, left, and right, I end up in the middle, which allows my neck and upper back muscles to remain relaxed. The constant practice reminds me to take deep breaths and relax my shoulders. Everything is connected. When the mind is emotionally stressed, the body reacts by tightening up. Yoga, however, is not the only healthy behavior for persistent headaches. Eating healthy foods, drinking lots of water and enjoying hobbies that eliminate stress are similarly effective. These healthy behaviors and others, like spending time with family and friends, are just as important to the health continuum as exercise to maintain a strong body and a relaxed mind.
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These Trails Are
Made for
Hiking Stay Fit on Your Hiking Vacation
By Wendy VanHatten
Lace up those hiking shoes, grab your trekking poles, fill a couple of water bottles, and hit the trail. Surrounded by beauty, each of these four trails offers something different to the hiker. These are easy to moderate hikes, but you will want to be somewhat fit before starting out.
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Halfway between Taos and Angel Fire, New Mexico hikers access the Devisadero Loop Trail #108 for an easy five-mile trek. Within the Carson National Forest, this trail traverses about a 1,100-foot gain. This red and gold rocky trail wanders through high desert country on its way through scrub brush and open spaces. Pinion, juniper, and gambel oak trees don’t provide shade, so go early in the day. Bright desert sun warms up hikers quickly here. Roadrunners blend in with the rocks and scrub jays scream warnings to anyone with listening distance. During spring and summer, cacti poke tiny white and yellow blooms out of their prickly surfaces. Small pale blue wildflowers wind their way out from under rocks and turn faces toward the sun. Once at the top, let your gaze drift. With 8,300-foot Wheeler Peak looking over your shoulder, the San Antonio Mountains appear in the distance framing Taos Canyon and the city of Taos. The dark streak of the Rio Grande River Gorge winds its way through the valley. And everything seems so far away. It’s easy to see why this trail is such a pleasant hike. Warm sun, bright blue sky, and diverse views keep hikers coming back.
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fit travel body Estes Park, Colorado, provides hikes for the beginner to the most advanced. Start at Allen’s Park Trailhead for a seven-mile round-trip moderate hike. Since the trail starts around 7000 feet and ends near 9500 feet, it’s a must to be acclimated to the elevation before starting out. Due to the rocky terrain, good hiking shoes and a trekking pole are recommended for this hike. High meadows showcase wildflowers as you climb over the next set of boulders. Deep purple Columbine, brilliant red Indian Paintbrush, and sunny yellow daisy splash across your view, especially during late summer hikes. Blackened fire-damaged or lightning-struck trees mix with a variety of lush pines. Mountain peaks appear in the distance. Clear air, brilliant sunshine, and a bright blue sky provide the perfect picture. As you approach the tree line, those views open wider. Stellar Jays shriek as you wander under their perch, while countless other birds chatter to each other or warn of your approach. Noiselessly, a mother elk and her calf watch from a short distance away. After about two hours of constant uphill walking and climbing over boulders, flat rocks along a small stream provide a welcome spot for refueling your body. Sit still and listen. The quiet forest, postcard mountain views, warbling birds, and swishing stream are what make this hike worth it.
Torrey Pines State Reserve, 2,000 acres located entirely within San Diego city limits, is the wildest stretch of land on southern California’s coast. Home to a major lagoon for migrating seabirds and the rare and elegant Torrey pine trees, there are a total of eight miles of diverse trails. All are rocky paths winding through chaparral and brush. From the parking lot to the trail’s beginning is an exercise routine of its own. The 300-foot rise in just .8 mile could be the biggest workout for the day. Hikes are relatively easy after that. The Guy Fleming Trail, 2/3 of a mile round-trip, wanders through the natural habitat of the Torrey pine. Winds off the Pacific have twisted the trees into interesting shapes. Look for the giant so-called stone birdbath. Not really a birdbath, it provides water for resident foxes, bobcats, and a variety of birds, including the large California Raven. Numerous flat spots provide endless views of the Pacific Ocean and sandy beaches. Viewing into the ocean from such a steep angle provides views you can’t find from the beach. Dolphins, California sea lions, and the harbor seal play and feed along the coast in this area. In late fall, whales head south to Baja and return in late January. The bluffs provide ideal vantage points for catching this migration. Whether you want to walk a peaceful trail, catch a glimpse of a marine mammal, or sit and view a stunning sunset, Torrey Pines State Reserve fits the bill.
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The Great Smokey Mountains are meant to be explored
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on foot. Near Gatlinburg, Tennessee, just off the Cherokee Orchard Road, is the start of the Rainbow Falls Trail. The 5.2mile round-trip hike, at around 3,000 to 4,000 feet, is fairly easy going with only a few steep areas. Fallen logs, gravel slippery from waterfall dew, and velvety moss covered rocks will provide some challenges. Rushing water from creeks or rivers is a soothing companion to this three to four hour hike. Abundant dark green foliage is everywhere. Hemlock, Pine, and Oak trees form canopies, blocking out the sun’s harsh glare. The words “forest primeval” comes to mind. Wear appropriate clothing and dress in layers to be prepared for changing temperatures at different elevations. Warblers sing, ravens screech, and falcons wait silently for lunch atop the tallest trees. Black bear are common but elusive. Wild boars will probably spot you before you glimpse them. Reaching the turning point, cross two wooden bridges, and feel some mist from a couple of small waterfalls. Climb over some giant slippery boulders and you know why this is called the Rainbow Falls Trail. The 80-foot sheer drop of water cascading over dappled limestone erupts in dozens of rainbows. It’s well worth the trek.
Wendy is a professional writer, and world traveler. Contact her at www. vhwritingservices.com.
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Eleven Ways to Help Yourself
Stay Sane
in a Crazy Market
Words
to ponder "Investors should remember that excitement and expenses are their enemies. And if they insist on trying to time their participation in equities, they should try to be fearful when others are greedy and greedy when others are fearful."
—Warren Buffett
"Most of the time common stocks are subject to irrational and excessive price fluctuations in both directions as the consequence of the ingrained tendency of most people to speculate or gamble ... to give way to hope, fear and greed."
—Benjamin Graham
"In this business if you're good, you're right six times out of ten. You're never going to be right nine times out of ten."
—Peter Lynch
K
eeping your cool can be hard to do when the market goes on one of its periodic roller-coaster rides. It's useful to have strategies in place that prepare you both financially and psychologically to handle market volatility. Here are 11 ways to help keep yourself from making hasty decisions that could have a long-term impact on your ability to achieve your financial goals.
1
Have a game plan
Having predetermined guidelines that recognize the potential for turbulent times can help prevent emotion from dictating your decisions. For example, you might take a core-and-satellite approach, combining the use of buy-and-hold principles for the bulk of your portfolio with tactical investing based on a shorter-term market outlook. You also can use diversification to try to offset the risks of certain holdings with those of others. Diversification may not ensure a profit or guarantee against a loss, but it can help you understand and balance your risk in advance. And if you're an active investor, a trading discipline can help you stick to a long-term strategy. For example, you might determine in advance that you will take profits when a security or index rises by a certain percentage, and buy when it has fallen by a set percentage.
2
Know what you own and why you own it
When the market goes off the tracks, knowing why you originally made a specific investment can help you evaluate whether your reasons still hold, regardless of what the overall market is doing. Understanding how a specific holding fits in your portfolio also can help you consider whether a lower price might actually represent a buying opportunity. And if you don't understand why a security is in your portfolio, find out. That knowledge can be particularly important when the market goes south, especially if you're considering replacing your current holding with another investment.
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3
Remember that everything's relative
Most of the variance in the returns of different portfolios can generally be attributed to their asset allocations. If you've got a welldiversified portfolio that includes multiple asset classes, it could be useful to compare its overall performance to relevant benchmarks. If you find that your investments are performing in line with those benchmarks, that realization might help you feel better about your overall strategy. Even a diversified portfolio is no guarantee that you won't suffer losses, of course. But diversification means that just because the S&P 500 might have dropped 10% or 20% doesn't necessarily mean your overall portfolio is down by the same amount.
4
Tell yourself that this too shall pass
The financial markets are historically cyclical. Even if you wish you had sold at what turned out to be a market peak, or regret having sat out a buying opportunity, you may well get another chance at some point. Even if you're considering changes, a volatile market can be an inopportune time to turn your portfolio inside out. A well-thought-out asset allocation is still the basis of good investment planning.
5
Be willing to learn from your mistakes
Anyone can look good during bull markets; smart investors are produced by the inevitable rough patches. Even the best aren't right all the time. If an earlier choice now seems rash, sometimes the best strategy is to take a tax loss, learn from the experience, and apply the lesson to future decisions. Expert help can prepare you and your portfolio to both weather and take advantage of the market's ups and downs.
6
Consider playing defense
During volatile periods in the stock market, many investors reexamine their allocation to such defensive sectors as consumer staples or utilities (though like all stocks, those sectors involve their own risks, and are not necessarily immune from overall market movements). Dividends also can help cushion the impact of price swings. According to Standard and Poor's, dividend income has represented roughly one-third of the monthly total return on the S&P 500 since 1926, ranging from a high of 53% during the 1940s to a low of 14% in the 1990s, when investors focused on growth.
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7
Stay on course by continuing to save
Even if the value of your holdings fluctuates, regularly adding to an account designed for a long-term goal may cushion the emotional impact of market swings. If losses are offset even in part by new savings, your bottom-line number might not be quite so discouraging. If you're using dollar-cost averaging--investing a specific amount regularly regardless of fluctuating price levels--you may be getting a bargain by buying when prices are down. However, dollar-cost averaging can't guarantee a profit or protect against a loss. Also, consider your ability to continue purchases through market slumps; systematic investing doesn't work if you stop when prices are down.
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Remember your road map
Use cash to help manage your mindset
Cash can be the financial equivalent of taking deep breaths to relax. It can enhance your ability to make thoughtful decisions instead of impulsive ones. If you've established an appropriate asset allocation, you should have resources on hand to prevent having to sell stocks to meet ordinary expenses or, if you've used leverage, a margin call. Having a cash cushion coupled with a disciplined investing strategy can change your perspective on market volatility. Knowing that you're positioned to take advantage of a downturn by picking up bargains may increase your ability to be patient.
SportRehab Physical Therapy using Pilates for Rehab
Solid asset allocation is the basis of sound investing.
One of the reasons a diversified portfolio is so important is that strong performance of some investments may help offset poor performance by others. Even with an appropriate asset allocation, some parts of a portfolio may struggle at any given time. Timing the market can be challenging under the best of circumstances; wildly volatile markets can magnify the impact of making a wrong decision just as the market is about to move in an unexpected direction, either up or down. Make sure your asset allocation is appropriate before making drastic changes.
10
Look in the rear-view mirror
If you're investing long-term, sometimes it helps to take a look back and see how far you've come. If your portfolio is down this year, it can be easy to forget any progress you may already have made over the years.
Though past performance is no guarantee of future returns, of course, the stock market's long-term direction has historically been up. With stocks, it's important to remember that having an investing strategy is only half the battle; the other half is being able to stick to it. Even if you're able to avoid losses by being out of the market, will you know when to get back in? If patience has helped you build a nest egg, it just might be useful now, too.
11
Take it easy
If you feel you need to make changes in your portfolio, there are ways to do so short of a total makeover. You could test the waters by redirecting a small percentage of one asset class into another. You could put any new money into investments you feel are well-positioned for the future but leave the rest as is. You could set a stop-loss order to prevent an investment from falling below a certain level, or have an informal threshold below which you will not allow an investment to fall before selling. Even if you need or want to adjust your portfolio during a period of turmoil, those changes can--and probably should--happen in gradual steps. Taking gradual steps is one way to spread your risk over time as well as over a variety of asset classes. ď §
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Theodore J. Spinardi is a Registered Principal with LPL Financial. Securities and advisory services are offered through LPL Financial, a Registered Investment Advisor. Member FINRA/SIPC
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What AreYOUR
HIGHS?
K nowin g Your Blood Pressure and Cholesterol
W
By Charbel Nadra, M.D.
While high blood pressure and high cholesterol have some of the same risk factors and may result in similar medical outcomes if untreated, these two very common conditions are actually not related at all. It’s not unusual to be diagnosed with both “highs,” but it’s also quite possible to have one and not the other. Although people can develop high blood pressure at any age and for various reasons, high blood pressure is typically a problem of age. The older you get, the better the chances are that you’ll become hypertensive, and if you live into your 80s or 90s, the odds rise to 90 percent. In most cases, we don’t know what causes high blood pressure, but there’s some evidence that genetics play a role; if your first-degree relatives have it, you probably will, too.
You can feel perfectly fine even though you suffer from high blood pressure or high cholesterol
Diagnosing high blood pressure is simple; it merely entails taking systolic (the top number when reading your blood pressure) and diastolic (the bottom number when reading your blood pressure) readings with a blood pressure cuff. You have high blood pressure when two readings average more than 140/90, while pre-hypertension is evident if your systolic reading ranges from 120-139 and your diastolic reading ranges from 80-89. In addition to family history, a number of high blood pressure risk factors have been identified, including weight (obesity), a diet high in salt, alcohol use, stress, and physical inactivity. Behavior modification is often the first treatment option, and some people are able to control their high blood pressure by exercising more, lowering their salt intake, reducing their alcohol consumption, and avoiding stressful situations. When those life changes don’t work, medication is the next best option. In many cases, a combination of pills—diuretics, beta blockers and/or ace inhibitors—are required to fully control the problem. Side effects are rare, and pale in comparison to the consequences that can occur from failing to treat high blood pressure: stroke, heart attack, and kidney failure. High cholesterol, which can block off blood vessels in high concentrations, is diagnosed with a simple blood test. Its risk factors include weight (obesity), physical inactivity, a diet high in fat, and family history. You may be thin and stay away from high-fat foods, but you can still suffer from high cholesterol if you have the gene that raises your blood’s fat content. Like high blood pressure, high cholesterol can be treated with behavior modification, but medication is often prescribed to “jump start” the lowering process or when lifestyle changes don’t work. Again, medication side effects are rare, and the consequences of failing to get high cholesterol under
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control are the same as those you face from untreated high blood pressure. Another commonality of these two conditions is that they’re typically asymptomatic; you can feel perfectly fine even though you suffer from high blood pressure or high cholesterol. For that reason, it’s important to regularly visit your doctor to have your blood pressure and cholesterol levels checked, to ensure these “silent killers” aren’t at work. Blood pressure readings should be part of every doctor visit, and cholesterol should be checked every five years if it remains normal. And, you shouldn’t get down on yourself if you’ve done everything “right,” but you’re unable to improve your numbers; your genetic makeup is beyond your control. Dr. Nadra is a board-certified internal medicine specialist with Sutter Medical Group, affiliated with Sutter Medical Foundation. You can reach his Fairfield office at 707-427-4900.
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Start the
Change Redefining Health By Valerie Ozsu
S
So you’ve decided that you want to begin eating healthier for a longer life and more vitality. But where do you start? What exactly does healthier mean, and how will you get there? If you have ever watched a television ad for a pharmaceutical drug, most of the commercial time is spent listing all of the side effects. These commercials are notorious for showing beautiful couples with huge smiles running on grassy knolls or on a pristine shore, only to be redirected to a long list of possible side effects that may come with use of the product (or at least the ones they’ve identified so far). Interestingly, health is most often defined as the absence of disease, and not the presence of all things healthy. It’s interesting, that we define health by its opposite. But diseases often begin before we recognize them, which is to say there are lots of “healthy” people walking around that are actually already sick. Worse still, many of us who aren’t sick live lifestyles that are sure to invite sickness. We know, for instance, that certain diseases relate to lifestyle habits that are in our power to change. Thankfully, the conversation on health has grown, as communities everywhere turn toward locally grown foods, new research on happiness, and alternative strategies. What if we define health, in the positive, as the presence of energy, strength, and a responsive immune system? Might we get more rest, eat better, deliberately focus on stressing less? Two programs that are getting more press recently have been the Gut and Psychology Syndrome (GAPS) nutrition program and Gerson Therapy. GAPS promotes eating healthy fats, meats, poultry, vegetables, and homemade raw milk products, while eliminating sugar and grains. The Gerson Therapy advocates the use of fresh vegetable juices, limited grains, but without the dairy, meats, poultry, fish, processed sugar and grains. Gerson Therapy uses only flaxseed oil for fats. The method you choose depends on your preferences, your body type, and the awareness of your body’s peculiarities. Both GAPS and Gerson Therapy have been known to help to reverse digestion problems, autism, diabetes, depression, heart disease, and even cancer. The common thread between them is that both promote fresh, locally grown, organic foods. Hormones and pesticides, common in most other foods, are not good for our bodies. They simply benefit a food industry that
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Both GAPS and Gerson Therapy have been known to help to reverse digestion problems, autism, diabetes, depression, heart disease, and even cancer.
can increase profits with manufactured foods that never rot. Even if you explore going vegetarian, be sure not to skip important amino acids, vitamins, or minerals as most “quick fix” products usually do.
Whatever your method of choice, there are no “magic” drinks, powders, vaccines, liquid drinks, or any other miracle products that promise to create health without a deliberate and concerted effort on our part. Valerie Ozsu MSN, CNM, NP owner of Natural Health and Wellness Center in Vacaville, CA has her Master’s degree in nursing working for the past 33 years as a Nurse-Midwife and Nurse Practitioner. She has been a ProEFT Practitioner for 10years, and the last four years she has added NRTesting in her practice. Begin your year of health by calling today for a consultation: 707-474-9670 email vonhwc@yahoo.com www.NaturalHealthandWellnessCenter.org
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The
MyoKinesthetic System
nA Powerful Method of Healing By Susan Lucas
T
he MyoKinesthetic System was developed by Dr. Mike Uriarte, D.C. as a treatment that massage therapists could use in his clinic after receiving a chiropractic adjustment. His original intension was to give the therapists a technique that complimented and was more specific to the chiropractic adjustment, which could be done in a shorter time frame and could give clients faster results. What Dr. Uriarte developed as an adjunct to chiropractic, was powerful enough to become a stand-alone technique. It wasn’t long before patients started to request the soft tissue treatments instead of chiropractic adjustments.
How is it different? MyoKinesthetic treatment is a series of stretches done passively and actively while stimulating specific muscles along a single nerve pathway. For example, if a client has a shoulder problem, a chiropractor might do an adjustment to the C5 bone because that is the nerve that goes into the shoulder joint and surrounding muscles. With the MyoKinesthetic treatment, your therapist will stretch and stimulate only muscles innervated by the C5 nerve, which sends new information to the central nervous system allowing compensations to be cleared and healing to begin.
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Why is it so powerful? Posture is an outward expression of the nervous system. When we are in pain, injured, or have an imbalance it affects our posture and our movements because the brain makes compensations for areas that are weak. By focusing treatment on specific muscles with stretches and soft tissue stimulation, MyoKinesthetic treatment gives a clear message to the brain about how those muscles should be performing and moving. When the central nervous system receives this information, posture changes instantly, as muscles contract or relax to bring the body into balance and alleviate pain. The MyoKinesthetic treatments are for persons experiencing pain, limited range of motion, or some other physical problem. People who have frozen shoulder, golfers or tennis elbow, TMJ, headaches or migraines, sciatica, knee pain, plantar fasciitis and much more may also benefit. New or acute injuries respond very quickly to a MyoKinesthetic treatment. It is not uncommon for a person who has developed knee and hip pain a month after spraining an ankle to have instant pain relief after only 1 or 2 treatments.
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Chronic pain will usually take longer to heal, due to what physical therapists, trainers, and other bodywork professionals refer to as muscle memory. Muscle memory is what makes it possible for us to get up every morning and not think about every movement we need to make to brush our hair and wash our faces. When we have suffered with a particular imbalance for years, our body develops compensations to continue moving and functioning with a particular alignment.
The MyoKinesthetic treatments are for persons experiencing pain, limited range of motion, or some other physical problem. The good news is that MyoKinesthetic System has been proven to be effective in clearing these compensations and restoring proper posture quicker than chiropractic adjustments and massage therapy alone. By reinforcing proper alignment and balance in the body, muscles can be trained to hold the corrected posture so the body can function with balance and ease. SoFitCity
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There are five ways to diagnose which MyoKinesthetic treatment is going to address your imbalances and pain most effectively. Nerve pain Painful or limited range of motion
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Named conditions
Vinyasa Yoga Yin Yoga Athletic Yoga Mat Pilates
Postural assessment Muscle testing
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The postural assessment, nerve pain, and painful or limited range of motion are the biggest factors in diagnosis, but it’s important to consider conditions your other doctors and health professionals have diagnosed as well. Susan Lucas, CMT and owner of Shen Jing Holistic in Benicia, CA has been a Nationally Certified Massage Therapist since 2006, has a Florida Massage License, California Massage Certification and specialized training in The MyoKinesthetic System, Pre- and Perinatal Massage, Thai Massage and Reflexology. To schedule an appointment for postural assessment and a treatment call or email your request: 707-704-7315, shenjingholistic@ gmail.com, www.susan-lucas.massagetherapy.com
MOVERCISE verb.
w w w . y og ac o refit.c o m
mov·er·cise /moov r,sīz/
1. any physical activity requiring effort
Transforming people into happier, healthier individuals in mind, body and spirit through dance and fitness.
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Pain and gain don’t always go together. When an injury happens or a pain just won’t go away, we’re here to help. Our sports medicine specialists, orthopedic surgeons, rehabilitation therapists and support staff offer the latest innovations in care to help you recover from muscle, bone and joint injuries. When injuries happen, it’s good to know you have a network of care devoted to you. Visit checksutterfirst.org to learn more.
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