SolanoFit 2013 by SoFit Magazine

Inspiration to Live Your Best

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M A G A Z I N E

FIT VENTURES

ATHLETES SHARE THEIR MOTIVATION

The Biz with Iz

HOLLYWOOD PRINCESS

ISABELLE BRIDGES BOESCH

WIN

What Dreams May Come

YOUR FRONT COVER SHOOT INSIDE!

HOW DREAMS ENRICH YOUR LIFE

HE ALTH . F ITNESS. BEAUT Y.



TOTAL WELLNESS INS IDE

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Inside this Issue 17 The Biz with Iz

Hollywood Princess Isabelle Bridges Dishes on Business, Motherhood, and How She Avoids "Exercise"

Mindful Exercise

25 FitVentures

3 Athletes Share Their Motivation

32 What Dreams May Come

How Dreams Enrich Your Life

contents fitbody 12 Mindful Exercise

How Chaos Creates Results

14 Body Transformation 101

Increase Results with Resistance Training

21 Thoughtful Movement

with Isabelle Bridges Boesch

fitventures 26 Teri's Motivation

Overcoming for Others

28 Living the Dream

One Mountain to Another

48 Reigniting Jr. Golf

30 The Dipsea

❝...dreams have unfortunately lost their place in fostering our healing and enriching our personal growth.❞ —What DREams May Come By Michael Cornwall, PhD/MFT

The Toughest Trail Race in America

The Sandwich Generation

32 Go

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M A G A Z I N E

Pacific Gas and Electric Company

FOUNDATION

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fitmind

Beating PCOS

34 Healing Through

Isabelle Bridges on Business, Motherhood, and Avoiding "Exercise"

Metabolic Balance Beating PCOS and Restoring Health

36 The MyoKinesthetic

(MYK) System A Solution for Chronic Pain

fitprofile 40 Carol Runs

This Town

fitmoney

40 Carol Runs This Town

43 Women: Living in the

Sandwich Generation

healthwatch 45 Walking Your Way

to Health

46 Heart Disease in Women Know Your Risks Take Action

fitkids

14 Resistance Training 101

48 Blue Rock Golf

Unites with GVRD to reignite Jr. Golf

❝ Very few people have the opportunity to participate in this adventurous race every year: due to environmental and safety concerns, only 1500 people of all ages and running abilities are allowed run the race each year. ❞ —Mariska Rowell on the Dipsea

46 Heart Disease Know Your Risks

30 Go

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(8 c

LIFE’S ABOUT PARTNERSHIPS

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There is no “I” in team. On the ﬁeld or in the clinic, we do better working together. And at Sutter Health, working together means hundreds of doctors and clinicians collaborating together on your care, to help you attain your health goals...whether it’s recovering from a torn ACL or helping your child breathe easier on the ﬁeld. It’s how you plus us and we plus you.

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❝We live in a wonderful world that is full of beauty, charm and adventure. There is no end to the adventures that we can have if only we seek them with our eyes open.❞

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— Jawaharlal Nehru (Prime Minister of India, 1947)

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All the information you have been asking forâ&#x20AC;Ś Our Mission to You SoFit Magazine is the total resource for wellness and inspiration to live your best. In each issue we feature the people, and businesses that are making a difference in their communities. SoFit means better living. We bring together tips for emotional well-being, physical fitness, internal health, beauty and nutrition from experts who care. Our desire is not that you be so thin, but that you be so fit. Fitness is for every body, and everybody fits here.

SoFit Inspiration to Live Your Best

Publisher OMAGINE MEDIA, LLC

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Managing Editor Jessica Adele

Want to share your inspirational story or be featured as a weight loss success profile? share@sofitmag.com Interested in being a SoFit model? model@sofitmag.com

CONTENT Editor JEss lander Design Director Crystal Scott FEATURE PhotographERS Ken Westermann KEITH FACCHINO RYan Bates ADVISORY BOARD

We want to hear from YOU! opinion@sofitmag.com

Michael S. Parker, Samantha Cooprider, Taron johnson, Stephanie Musillo, Dr. Kristin Mattingly, Jim Riley CFPâ&#x201E;˘, EA

EDITORIAL CONTRIBUTORS

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 Email info@sofitmag.com

Larry Finan, Susan Lucas, Michael Weiss, Samantha Cooprider, Jessica Lander, Michael Cornwall, Nancy M. Butler, Theodore J. Spinardi, Kim Trumbull, Jennifer PraTT and Myra Nissen

SPECIAL THANKS TO Ryan Bates Photography AND THE CITY OF RIO VISTA

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,

Jennifer Pratt

otivation can be described as the reason you do something. But when you’re running low, where do you get more?

We have all been there, set a fitness goal, do good for a week or two then we start to slack, life gets in the way. Like most, I’m pressed for time, and I don’t have hours to spend at the gym. Usually, I’ll try to force myself to do an intense 15-20 minute interval workout at home…and I never regret my SoFit time…when it’s over of course. But have you ever noticed how if it’s easy to do, it’s also easy not to do? Motivating myself can be so difficult in a society that is all about convenience. So we need reminders, friends and tools to help. What in your life motivates you? Who you gonna call? In this issue we’ve included Motivators, like Carol Gilpin and Daniel Williams who are helping others stay motivated – and FitVenturers like Terri Bernart and Rhett Richardson that discovered new motivations on exciting adventures of their own. In so many ways my daughter is my motivation, and I will be strong for her while I am here, in order to be a lifelong example for her when the day comes that I can’t be. And I guess that’s the rub, finding your motivation is your own personal adventure. But personal doesn’t have to mean alone, so keep reading SoFit, follow us on Facebook, Instagram and share your fitventure with us. Afterall, there are thousands of people out there waiting to be motivated by you! Keep SoFit,

Jennifer Pratt, SoFitCity Ambassador

Jennifer

Jennifer Pratt

Contributors

MIKE WEISS, MS, ACSM‐HFS

Ryan Bates Photography

In this issue: Body Transformation 101

In this issue: The Motivators

925.997.3047 mweiss@altahps.com altahps.com

Ryan Bates Photography 707.447.6706 www.ryanbatesphotography.com

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Myra Nissen, CCH, RSHom(NA) In this issue: Healing Through Metabolic Balance

MyraNissen.Homeopath 707.750.4455 www.myranissen.com

Inspiration to Live Your Best TM

Ken westermann Photography MICHAEL CORNWALL, PhD/MFT Susan Lucas, CMT In this issue: Cover Story

In this issue: What Dreams May Come

In this issue: The MyoKinesthetic System

kwestphotography 707.319.8345 www.kenwestermannphotography.com

michael.cornwall.16 707.853.6808 www.michaelcornwall.com

707.704.7315 shenjingholistic@gmail.com www.shenjingholistic.abmp.com

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www.solanoturkeytrot.org 10

Thanksgiving Morning 2013 Solano Community College Suisun Valley Road

the y ! g l n Bri fami le o h w

10K Run Run 10K 5K Run/Walk Run/Walk 5K Race starts at 8 am Kids Fun Run Starts at 10 am

For more information or to register online visit: www.solanoturkeytrot.org

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fitbody

One of the greatest moments in life is realizing that two weeks ago, your body couldn't do what it just did. Mindful Exercise 12 | Body Transformation 101 14 | The Biz with Iz 17 SoFit Magazine

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fit body body

Mindful Exercise How Chaos Creates Results By Samantha Cooprider

omplexity theory goes against our basic intuition because as humans our way of matching patterns convinces us that the world is predictable. In other words, most of us follow the line of thinking that goes something like “if I can understand cause, I can understand effect.” We incorrectly assume we can look backwards to figure out what happened, and with that knowledge we can predict, prevent, and potentially influence outcomes. This is often carried over into how we think about fitness. How often do you find yourself saying or thinking, “I just need to get into an exercise routine?” Everyone is looking for a quick fix answer. What works for one person in a particular context once is then massproduced for everyone. Some give up completely while others get stuck in a fitness regimen that is no longer rendering results. While others refuse to believe that our only options are to do nothing or work hard, but get fewer results over time. True in all domains, but especially relating to fitness, a stimulus change is required to promote transformation (less body fat, more muscle, a stronger heart). In other words doing the same old same old won’t give you consistent results over time. Disrupting patterns creates the change necessary to have long lasting impact on all systems (mind, body, and spirit). This lends to the theory of muscle confusion: if you continue to do the same exercise(s) day after day, your body will eventually adapt to the routine, and you’ll reach a plateau. Your body will stop building muscle fibers because it has already optimized itself to complete the required tasks.

Try a new class, dance if you normally run, swim if you normally cycle. 12

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fit body body Carrie lost 27lbs in 90 Days! If your fitness goals include getting stronger, building lean muscle, and developing athletic coordination, don’t overlook the more traditional methods of creating challenge or confusion:  add resistance/weight  change the order of your routine  adjust the speed and/or number of repetitions Adding resistance is asking your muscles to do more than they had to do during previous workouts, which leads to building more muscle. This is the first and best solution to creating additional challenge to get results from your workouts. Changing the order of exercises and/or performing repetitions faster or slower are also effective and safe ways to require something different from your muscles. If this all seems too much to remember, simply move differently. Try a new class, dance if you normally run, swim if you normally cycle. Chaos, which doesn’t necessarily need to translate into a complex plan, will create results. In short, be mindful of the relationship between the results you are trying to achieve and what you are doing to achieve them. If you find something is not working, be ready to make changes to keep your body guessing. 

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HEALTH & WELLNESS PARTNERS 560 FIRST ST., SUITE D-100, BENICIA

Susan Lucas, Certified MYK Practitioner, 707-704-7315 Myra Nissen, CCH,RSHom(NA), 707-750-4455 Michael Cornwall, P.hD. MFT, 707-853-6808

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BODY T T

101

he benefits of cardiovascular exercise are well documented, but physical activity can only be accomplished through the movement of muscles. Whether the goal is to run a 10 K or walk across the street, press a barbell above our head or lift a baby out of a crib, it is our muscles that generate force enabling movement, and thus produce the work necessary to pursue out athletic goals and our everyday tasks. The ability to be functionally independent relies on the effective use of our muscles. Including resistance exercise as a component of a fitness training regimen will provide the stimulus for muscular vitality.

Benefits of Strength Training Beyond building strength and enhancing oneâ&#x20AC;&#x2122;s physique the contribution of resistance training to conditioning our muscles incorporates many health benefits, such as managing and reducing the onset of certain diseases (e.g., type 2 diabetes, hypertension, and osteoporosis), improves our activities of daily living, increases our self confidence through improved body image, reduces anxiety and depression, as well as elevating our performance in sports and recreation. For older citizens or people with mobility issues resistance training has proven effective in maintaining/increasing strength, flexibility, and stability; thus preserving independent living. In terms of cardiovascular health resistance exercise supports muscle mass and due to muscle tissueâ&#x20AC;&#x2122;s elevated level of metabolic activity caloric expenditure is increased. This assists in the reduction of body fat and hence, reduces the risk of heart disease. Stronger muscles enable muscular contractions to be performed at a lower percentage of oneâ&#x20AC;&#x2122;s maximal strength; thereby reducing the strain on the heart. Resistance exercise also reduces vascular resistance, thus lowering blood pressure.

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Y TRANSFORMATION

101

Increase Results with Resistance Training

Resistance training can also have a beneficial effect on aerobic activities and endurance sports. Stronger more conditioned muscles allow one to perform the same workout at a lower percentage of muscular capacity, which decreases our perceived effort and delays the onset of fatigue, thus enhancing enjoyment and performance.

Age Induced Changes in Muscle Independent of gender the maximal amount of muscle mass and strength occurs in the early twenties, which doesn’t mean one can’t continue to build mass and muscle in later years, only the potential to reach the levels are reduced with increasing age. After the age of 30 skeletal muscle strength begins to decline at a rate of 3% - 8% per decade, and by age 50 one can expect a 5% - 10% reduction per decade.3 This averages to approximately one pound of muscle loss every year past the age of 50.3 By age 70 losses in strength can be as high as 25%, which greatly increases the risk for falls.2 In fact one in three individuals by age 65 will experience some kind of fall and 5% of those falls will result in some form of bone fracture.2

the equipment (i.e., dumbbells, tension bands, body weight, etc.). “T” stands for type, referring to the mode of exercise – in this case resistance exercise – with further detail directed at the choice of equipment or whether the exercises are multijoint or single joint exercises. Volume (V) refers to the combination of repetitions and sets. The amount of complete movements – starting point to finishing point – of an exercise is called a repetition. Sets refer to a group of repetitions. Last

After the age of

skeletal muscle strength begins to decline at a rate of

3%-8% per decade,

The decline in strength is due to the decrease in muscle mass, caused by the loss of muscle fibers and the reduction of muscle fiber size (atrophy). This condition is known as sarcopenia. Fortunately, by engaging in a lifestyle that includes resistance exercise one can reduce the effects of sarcopenia and its associated consequences to our health.

and by age one can expect a

5%-10% reduction per decade.

Resistance Training Elements Use of the FIT-VP acronym will assist in remembering the elements of a resistance training program. The first letter stands for frequency and it refers to how many sessions per week the workout is performed. Next is “I” for intensity, which refers to the amount of resistance your muscles have to exert to overcome the counter resistance imposed by

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is progression (P), which refers to systematically overloading the muscles to maintain the training stimulus. This can be accomplished by increasing the training volume, reducing the rest periods, or increasing the frequency of workouts. However, the most common way is to increase the intensity (i.e., amount of resistance). When, for example 12 repetitions can easily be performed then the resistance should be increased so a noticeable

Inspiration to Live Your Best TM

By Michael D. Weiss, M.S., ACSM-HFS Exercise Physiologist

level of strain is felt on the final few repetitions of a set.

Strength Training Guidelines For most individuals the objective of strength training is to enhance health and functional capacity and therefore, the emphasis should be directed to building and preserving muscle strength and mass. When muscles are subjected to overload they respond by increasing in both mass and strength. This adaptation process is called muscle tissue remodeling resulting from individual muscle fibers (muscle cells) experiencing microtrauma. Research has demonstrated that for complete muscle tissue remodeling to occur, adequate rest intervals of two or three days between bouts must exist. Therefore, a frequency of two or three strength training sessions per week separated by two or three rest days is recommended. The volume of each exercise should consist of 8 – 12 repetitions per set, 2 – 4 sets per muscle group, and separated by a rest interval of 2 - 3 minutes. This can be achieved by performing the same exercise (i.e., bench press for chest) 2 – 4 times or choosing 2 – 4 different exercises (e.g., bar dips, dumbbell front raise, pulley flys) and performing only a single set. Choose a resistance intensity that will introduce considerable fatigue requiring noticeable effort on the final one or two repetitions of each set. Initiate a gradual progression to greater resistance when no significant fatigue is felt on the final few repetitions. Perform a total of 8 – 10 exercises covering all major muscle groups (i.e., chest, shoulders, upper and lower back, abdomen, hips, and legs) combined in a single session or separated in multiple workout sessions. So the next time you’re at the gym be sure to include resistance training in your regimen. The benefits are clear and many of them are beyond what the eye can see. SoFitMag

FIT-VP Guidelines for Resistance Training Frequency:

2 – 3 nonconsecutive d/wk

Intensity:

♦ General fitness: moderate, RPE: 6 -7

♦ Strength: vigorous, RPE: 8 – 9

♦ Endurance: light to moderate, RPE: 5 – 6

Type:

♦ Resistance exercises involving each major muscle group

♦ Choose multijoint or a variety of single joint exercises identifying different muscles within a muscle group

♦ Access a variety of equipment: tension bands, free weights, weight-stack machines, body weight

Volume:

Repetitions

♦ General fitness: 8 – 12 reps

♦ Strength: 3 – 6 reps

♦ Endurance: 15 – 25 reps

Sets

♦ General fitness: 2 – 4 sets/muscle group, rest interval 2 – 3 min

♦ Strength: 3 – 4 sets/muscle group, rest interval 3 – 5 min

♦ Endurance: 1 – 2 sets/muscle group, rest interval 1 min

Progression: A graded progression of greater intensity (resistance) necessary for considerable fatigue by the end of each set. Progressive overload can also be accomplished by increasing the volume, reducing the rest intervals or increasing the frequency.

RPE:

Rating of perceived exertion based on a scale of 1 to 10 with 10 being the most intense.

Adapted from reference 1.



References: 1 American College of Sports Medicine. ACSM’s Guidelines for Exercise Testing and Prescription. (9th ed.). Philadelphia, PA: Lippincott Williams & Wilkins; 2014. pp. 179-85. 2 Mahady, TP. Training for independence. ACSM’S Certified News. 2007; 17(1): 2-4. 3 Westcott, WL. Resistance training and diabetes. ACSM’S Certified News. 2012; 22(3): 9-14.

Michael D. Weiss M.S., ACSM-HFS, is an exercise physiologist and founder of Alta Health and Performance Solutions (Alta HPS) based in Benicia. He is a frequent lecturer, and a corporate fitness consultant who also provides customized training programs to endurance athletes. Call (925)997-3047 or email mweiss@ altahps.com for more information.

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cover story money

The Biz with Iz Hollywood princess

Isabelle (Bridges) Boesch

Dishes on Business, Motherhood and How She Avoids “Exercise” By Jess Lander KenaWestermann SPhotos o F i tbyM g a z i n e Photography Inspiration to Live Your Best TM

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cover story money

he last time we checked in with Isabelle Bridges Boesch, the oldest of three daughters to Oscar award winning actor Jeff Bridges, she was pregnant with her now twoyear-old daughter Grace. “The other day she said, ‘Mommy’s a hot mess!’ and I was like, ‘How do you even know how to say that?’” laughed Boesch, who admitted that her daughter’s flair for drama could lead her into the world of acting like her grandfather, though, “she can do whatever she wants.”

Isabelle and daughter Grace

But the 32-year-old entrepreneur, Yoga instructor, writer and full-time Mom—to both Grace and first child Bacchus the dog—is far from a hot mess. She handles her busy schedule rather gracefully, plus it’s practically in her genes to juggle multiple talents. Take her dad for example. Fresh off a new album and tour with his band The Abiders, for which his youngest daughter and singer/songwriter Jessie opened, Bridges is now transitioning into his upcoming film role in “The Giver.” The Dude also had a book drop back in January and has been involved with a documentary film project to fight child hunger in America called “A Place at the Table.” He’ll even be doing the illustrations for Boesch’s children’s book “Daddy Daughter Day,” which recently picked up a publisher. Yet in addition to her innate ability to flawlessly manage both business and family, if anything keeps Boesch zen and balanced, it’s the daily Yoga. Her mother gets the credit for first introducing her to Yoga when she was a teenager. “I was always a pretty introspective kid and I was asking these like existential questions, and my mom invited me to a class with her,” said Boesch, who was instantly hooked. “I think I was always kind of destined to be involved with Yoga somehow. I was always interested in things that were slightly older than my own age. I was always right in there with the adults, and they’d say, ‘You’re so cute doing Yoga!’ but I hated that. I was like, ‘No, I’m serious about this.’” Knowing that experience, it’s not surprising that Boesch has chosen to teach Yoga to children over adults. However, it was even more so the medical issues that she suffered at a young age that led to her down this career path. Boesch had encephalitis when she was just four and was extremely ill for a year. “My parents didn’t think I would survive, let alone thrive,” she said. “The recovery process was frustrating because I had to learn to walk and talk all over again. My sister, who is two years younger that I am, was walking

❝It is my mission in life to teach kids to feel empowered and courageous, to talk about how they are feeling...and for the adults around them to listen.❞ —Isabelle (Bridges) Boesch

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PHOTO BY KEN WESTERMANN PHOTOGRAPHY

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and talking better than I was and it was hard to understand. I felt like I had very little control of my world and that made me really angry.” Understandably, her illness has had a lasting impact throughout her life. She started her business Cool Karma Kids—which she’s moved from Benicia to her new home in Oakland since our last story—and teaches Yoga classes for kids aged 3-6 and 7-12. “It is my mission in life to teach kids to feel empowered and courageous, to talk about how they are

❝Yet in addition to her innate ability to flawlessly manage both business and family, if anything keeps Boesch zen and balanced, it’s the daily Yoga.❞ PHOTO BY KEN WESTERMANN PHOTOGRAPHY

feeling and the adults around them to listen to their children. Kids are so intuitive and I want them to stay that way, but they can’t do that if they aren’t allowed to have their feelings or are taught that their feelings are unimportant, " she said. Boesch implements a variety of empowering exercises in her classes, all under the guise of playing, through Yoga poses, discussion and even letting the kids take the reins and teach a class. “They spend so much of their time being taught, I didn’t want to be another person telling them what to do. They’re actually teaching me and I’ve used what they’ve taught me in other places,” she said. “It is so fun and helps me heal a part of my own childhood in the process.” Outside of her Yoga practice, Boesch doesn’t do a lot of intentional exercise, but has figured out how she can live a

healthy, well-balanced lifestyle without a gym membership. “I have an interesting relationship with exercising. I’m definitely in shape and I feel good about where I am fitness wise, but I don’t consider myself an exerciser,” she said. “I’m very physical and I do a lot of physical stuff throughout the day, but I don’t own a gym membership and I don’t lift weights.” Boesch simply does her Yoga—she and her husband Brandon even have Yoga date night on Monday’s—and makes a point to eat fresh food delivered from CSA (Community Supported Agriculture) or bought from local farmers markets. She also tries to set a good example for Grace by not snacking on candy all day, and even says she’s down from her prepregnancy weight, without ever going for a jog. “I don’t know how to say it, except that I was just blessed,” she said. Just try not to hate her for it. After all, she’s got those Hollywood genes.  Jessica Lander is social media manager for TRX in San Francisco. Originally from Napa, California, Jessica’s obsession for all things healthy is rivaled only by her love of good food, and good wine. And she loves to write about both.

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THOUGHTFUL

Movement

Featuring Isabelle (Bridges) Boesch Photos by Ken Westermann Photography

PHOTO BY KEN WESTERMANN PHOTOGRAPHY

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fit body body (Warrior 1 Pose)

Improve Your Concentration Warrior 1 not only strengthens and stabilizes the muscles of the feet and knees, but also the shoulders, arms, and back. Maintaining this pose will improve balance and concentration. PHOTOS BY KEN WESTERMANN PHOTOGRAPHY

1 2 3 4 5

Virabhadrasana

Parsvakonasana (Extended Side Angle) Reach Your Potential

This pose strengthens the entire body and has therapeutic benefits against back pain, constipation, menstrual discomfort, and low backache.

Parivrtta Parsvakonasana

(Revolved Side Angle with Prayer Hands) Mobilize Your Life

The combination of stretching and twisting trains the nerves and sinews of your spinal column to function straighter and freer. This is a great mobilizer for your back and hips.

Adho Mukha Svanasana (Downward Facing Dog)

are b

Lift Your Spirit

One of the most common poses, the downward dog stretches the whole body, including the shoulders, legs, and spine. The increase in blood flow and oxygen will calm the mind and lift the spirit.

Tri Prada Adho Mukha Svanasana (Three-Legged Dog) Open Your Heart

Cousin to the downward dog, this pose can really open the chest and heart as well. It’s perfect for aligning the spine, and elongating the arms, legs and back.

*Yoga is best performed with the instruction of a certified yoga professional. Contact a local studio near you for proper technique and/or necessary modifications. 

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PHOTOS BY KEN WESTERMANN PHOTOGRAPHY

While these five Yoga moves are sure to sculpt a long and flexible body, exercise that soothes the mind is just as important as exercise that burns the calories. These mindful movements have tremendous spiritual and mental health benefits.

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GO. Have an Adventure! And when you get back, tell us all about it. Share your

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fitventures

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with us at share@sofitmag.com

Teri's Motivation 26 | Living The Dream 28 | The Dipsea Race 30 SoFit Magazine

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Teri’s Motivation

Overcoming for Others By Jess Lander

here are many reasons that people make the decision to start working out: to lose weight, live a healthier lifestyle, reduce stress, set a positive example for their children, etc. Teri Benart fits into those categories, but she has an extra motivating factor: She works out to fight cancer. And she just happens to be really good at it too. Benart, 57, originally started running to combat the weight she gained after she quit smoking. But in 1997 she also chose to join Team and Training (TNT), the organization that coaches endurance training while participants raise funds for the Leukemia and Lymphoma Society, when her friend Stacy was diagnosed with cancer. That year, she ran her very first marathon. A couple of years ago she transitioned into triathlons, which she runs in honor of her sisterin-law Tina, who was diagnosed with a rare form of Leukemia in 2005. “I did my first triathlon in September, 2010 with no wet suit and a hybrid bicycle. I went out, did the triathlon, fell in love, bought a road bike and I’ve been doing it ever since,” said Bernart. Last year she placed first in her age group at her an Olympic triathlon in Santa Cruz and without meaning to, qualified for Age Group Nationals in Milwaukee, Wisconsin. The event took place last month and Bernart placed second from California (36 out of 80 overall) in the 55-59 bracket.

What’s next? Her ultimate goal is to finish a full ironman before she’s 60, and she’s eyeing Ironman Arizona in 2014 because it’s where Tina lives. “My sister-in-law was diagnosed in 2005 with Leukemia and everything I’ve done with Team and Training the last three years, I’ve fundraised in her honor,” said Bernart, who

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fit money ventures body despite her kids’ wishes to compete somewhere abroad like New Zealand, really just wants her sister-in-law to be at the finish line. “It’s the only way she’s ever going to see me compete.” In order to get into the 2014 race, Bernart must volunteer to work the 2013 race, but says she’ll likely start training for the Ironman this November. She knows it will be a mighty and aggressive undertaking—her toughest yet—but when the going gets tough, Tina will keep her going. “For me, when I have struggled on the bike or the run or wherever I’m struggling, thinking, ‘This is really stupid, why am i doing this?’ I actually have a text from Tina on my bento box during the

Bay Triathlon Team, which covers San Francisco, Marin, Solano and the East Bay. “It’s really not just about the physical pieces of it, it’s all for being supportive. I’ve had people come up to me and they’re having a bad day and I talk them through it, and it’s kind of like being a therapist to some degree,” she said of her new coaching duties. “I’m very happy that I got a chance to work with a gentleman who’s a great swimmer in the pool, but he’s had major problems trying to swim in open water. I’ve been his buddy swimmer and I finally got him to swim between buoys without stopping.” It’s been a rewarding experience, but that’s not why she signed up for it. Like her fundraising, it’s just another way—in addition to coaching robotics to high school students—that she can give back. “Although I enjoy what I do and I’m competitive and I like to be on the podium, I didn’t start this and I don’t continue to do this just because it’s something that’s for me,” she said. “I always looked at this as a great way to give back.

❝Although I enjoy what I do and I’m competitive and I like to be on the podium, I didn’t start this and I don’t continue to do this just because it’s something that’s for me,” she said. “I always looked at this as a great way to give back...❞ ride and every time I think I can’t do this stupid thing, I just read what she wrote,” said Bernart.

It’s just one thing I do from a philanthropy point of view. I’ve had some really good mentors in life and I really enjoy doing that for other people.”

Tina’s heartfelt text reads:

Benart has completely changed her lifestyle around from a long-time smoker to a competitive athlete who also eats healthy and gluten-free by choice. There are many reasons that people make the decision to start working out, whether it’s too lose weight, fight cancer or something else. Each person just needs to find their own form motivation, their own Tina. 

“Just thought I would let you know another way your fundraising is helping me. I will be receiving financial assistance to pay for my out-of-pocket chemo expenses through LLS. They will provide aid up to 2500.00 annually for CLL patients. Thank you for all you’ve done and continue to do to support me during this ‘journey’. I love you!” While Benart prepares for her next challenge, the Vacaville resident has taken on a different one altogether this year, outside of her own training. Now 16 years since her first TNT season and with roughly $19,000 of fundraising for the Leukemia and Lymphoma Society raised, she has assumed the role as an assistant coach for the All

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Jessica Lander is social media manager for TRX in San Francisco. Originally from Napa, California, Jessica’s obsession for all things healthy is rivaled only by her love of good food, and good wine. And she loves to write about both.

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One Mountain to Another By Larry Finan Photos by Ryan Bates Photography

Many of us work in less than desirable jobs we’d rather leave. But we stay, telling ourselves it’s because of the money or the security or some other reason. Meet Rhett Richardson, a man for whom these reasons do not exist. By day, Rhett is owner of Solano Shade Tree, and one of only two board certified Master Arborists in the region. In his free time, Rhett scales mountains at heights that most would consider unscalable. When you first meet Rhett, you notice he’s quiet but he moves with purpose. He is lean, maintains a balanced diet, and takes his fitness seriously. Rhett started rock climbing when he was 12, first bouldering in Vacaville on the big rocks above Browns Valley. Maybe it was being outdoors, or overcoming the technical and physical challenges encountered while climbing that sparked his dreams to pursue being a pro in the sport. Either way he was hooked at a very young age.

various jobs and return to climbing the big walls of Yosemite. Secretly, he dreamed of the day when he would be sponsored, and make a living through climbing. It was also during this period the climbing scene in Yosemite was changing. Although still a climbing mecca for California climbers, Yosemite was starting to attract a European audience. Their version of climbing created tension, and competition for an already limited pool of paid sponsorships. These cultural differences would sometimes escalate between “locals” and “foreigners” to the point of fistfights in the parking lot. The years passed, and though Rhett’s passion never waned, he was beginning to become aware that he might never get a shot at the extremely limited opportunity of becoming a “paid” professional climber. Around this time he

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When you first meet Rhett, you notice he’s quiet but he moves with purpose. He is lean, maintains a balanced diet, and takes his fitness seriously.

Following high school graduation, Rhett decided it was time to follow his passion. His first big climbing trip was “Lovers Leap”, off highway 50 by the town of Strawberry. Like many beginning climbers, Rhett brought what he could afford. This consisted of a climbing harness, rope, and three special nuts to wedge in the rock for fall protection. Not quite enough for the first 100 foot climb of his life. To say the trip was “scary” is an understatement. A normal person would have required rescue after the first 50 feet. However Rhett’s determination to succeed is what pushed him to complete the climb. This same level of inner strength would pay off when Rhett found himself on the big walls of Yosemite two years later, loaded down with a couple packs full of climbing gear… a giant leap from that first 100 foot climb. Over the next few years Rhett would work

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met Kevin Kemper, while climbing at Lovers Leap. Kevin was an arborist and owned a business in Roseville, California. Seeing potential, he took Rhett under his wing and taught him the technical side of tree pruning and landscaping.

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Rhett found this job fit right in with his technical expertise of rigging ropes to protect him from falling while climbing. It also allowed him to work outdoors versus in a cubicle, which for some can be “a fate worse than death”. Rhett continued to grow and excel within the opportunity he was given. He had a full time job that paid for weekend climbing trips; it honed his technical skills, and kept him in great shape. It was a great combination that allowed him to incorporate his love for climbing into his work. In 1994, with Kevin’s encouragement, Rhett started his own tree preservation and landscaping company in Vacaville, Solano Shade Tree, which has now been in business for over 19 years. A lot has changed since those early days in the 80’s when Rhett ventured for Yosemite and the Sierra Mountains with dreams of becoming a professional climber. Over the last three decades, the climbing scene changed from an obscure group of ragamuffins living out of their cars, to becoming a mainstream sport accessible through climbing gyms, and companies like REI providing climbing courses. Rhett is now married with two children, a full time business and is very active in the community. By all accounts, Rhett is extremely successful. But what is most telling about his story, is that he exemplifies what it means to keep chasing your passion, and not simply as a means to wealth and fame - but as an uncompromising and nonnegotiable condition of life. No, he didn’t become a professional climber, but in so many ways he is living his dream, and maybe this is just as good. After all, what is life, if not a daring leap from one mountain to another? 

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the Toughest Trail Race in America By Mariska Rowell

The Dipsea This legendary race is the oldest and most challenging trail race in America. The grueling 7.4 mile race starts with climbing 672 steps, the equivalent of a 50 story building. Then we briefly descend down “Suicide” and slowly climb up to the peak of “Cardiac”, plunge through “Swoop” and dodge roots and rocks through “Steep Ravine”, and, just when you thought you were heading home, you suddenly climb up “Insult Hill” and rapidly descend to Stinson Beach for an epic finish. The one word I would use to describe the race is “treacherous”. I’ve dreamed of running the Dipsea race for most of my life. My dad, an avid runner and fitness enthusiast, ran the Dipsea twice. Very few people have the opportunity to participate in this adventurous race every year: due to environmental and safety concerns, only 1500 people of all ages and running abilities are allowed run the race each year. Half of the

runners each year are “invitational runners”, meaning that they were invited back as a reward for placing in the top 50% of all the runners in the previous year’s race. The rest of the runners are chosen through a lottery system. Prior to this year I never had the opportunity to run this race and I was thrilled that my time had finally come.

On your mark… The morning of June 9th was wet and cold, completely opposite of what I expected. I was told that a heat wave was going to plague California and, as a result, I did my best to prepare for the worst. However, when I pulled up to Throckmorton Avenue in Downtown Mill Valley I was surprised – and pleased – to see that the weather was palatable. I knew I could take on the challenge that was upon me. I got to the starting line early – about an hour and a half early to be exact – and I felt as though I couldn’t be more ready. The start of the race

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was staggered, giving handicaps based on age, gender and status as an “invitational runner” or a “regular runner”. Being a female, 25, and a “regular runner”, I was included in the very last group of women to run. Every ambitious runner in the race was competing for an invitational spot and at the time I stepped foot onto the starting line, I didn’t even think about the young men behind me who, like me, were hungry for an invitational spot. I never expected that the desire for this coveted spot in next year’s race would turn competitive runners into the ravenous beasts I witnessed. “…Get Set…GO,” bellowed the announcer over the megaphone. And just like that the race began. We all hastened to the imposing steps. I was ready – I had been working on the stair climber for months. I started jogging up the stairs but was almost instantly stopped by traffic. We were packed like sardines on the staircase. The traffic didn’t hinder some people. Many of the young men began pushing their way through.

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“On your left” they called out, shoving their elbows in your face. Relief came when I finished climbing the seemingly never ending staircases. We briefly ascended the mountain and then plunged down the trail as we made our way to Muir Park. Rain splattered on my head as I let gravity help pull me down the mountain. Suddenly, I came upon a sign with arrows pointing left and right. The right arrow said “Safe” and the left arrow said “Suicide”. I had no time to think. Adrenaline was bursting through my body as runners sped past me. Next thing I knew I was going down “Suicide”. I was smacked by bushes as rocks rolled down the mountain. My vision was compromised due to the clouds of dust rose from this un-rained on terrain. Once we got to the bottom of Suicide and continued into Muir Park, we started ascending, heading to the renowned “Cardiac Hill”. The scenery of the race was gorgeous. The towering redwoods in the mist were a sight to behold. But with this beauty came hazards, including low hanging branches, rolling rocks, and tree roots, not to mention the shoving and increasing madness of the runners all craving an invitational spot. As I dodged low hanging branches and wild runners, a man jogged down the hill escorted by a first aid volunteer from the American Red Cross. The man was dripping blood from his head all the way down to his feet. I recognized him as one of the crazed “invitational” seekers. I trudged on. The trail was muddy and it started raining harder. The slippery terrain did not seem to faze anyone and animalistic runners continued to shove and sprint their way up the hill. As I plunged my foot into a puddle, I felt a slight breeze on my left hip and I heard a “thud, sploosh” sound come from behind me. The man behind me went down.

Unfortunately, the day was too cloudy to enjoy the view. Having water of my own, I passed the water station to save time. The trail became milder and we even started to descend a little bit. We ran back into the redwoods and saw the most beautiful trees and shrubbery. The trickling brook next to the trail only added to the scene. I knew that I would remember that moment for the rest of my life.

“…Get Set…GO,” bellowed the announcer over the megaphone. And just like that the race began. We all hastened to the imposing steps. I was ready... The beauty of the trail was interrupted by yet another risky passage way. I wasn’t aware that there were two descends like suicide but I found myself slipping and sliding down another perilous path, littered with rocks and poisoned oak. To add to the danger, throughout the rest of the race the path was laden with wooden steps going down the mountain. The wild young men would jump over me and over the steps like hyenas jumping for food. I thought they were going to get clotheslined by a low hanging branch or fall off the edge of the cliff. Just when we thought the race was over, there was a sharp ascend.

“Are you ok?” I heard a man yell.

“This must be insult hill,” I thought to myself, leaning into the hill.

“Yes, I’m fine,” retorted the fallen man, leaping to his feet and continuing up the mountain.

It was a short but steep ascend and I was thrilled to make it to the top. It was all downhill from there.

The climb seemed endless. Many children who entered the race were becoming tired and started walking. I passed a grown man trying to console an eight year old girl as she walked up the mountain. The trail was tough and it was becoming more treacherous. With the shortness of my breath I realized that we had reached cardiac.

I ran down the hill with gusto. I was determined to get to the finish line. I passed several people, hoping to make the top 50%. As I ran down highway 1, I started to see the beginning of the finish line. Standing at the corner, camera flashing like a sports photographer, was my dad accompanied by my stepmom, Phyllis. I waived and sprinted to the finish line. I was so excited: I finished my first Dipsea race. 

On bright sunny days you can see the ocean from the top of cardiac.

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What Dreams May

Come By Michael Cornwall, PhD/MFT

How Your Nightly Dreams Can Help To Enrich Your Life

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I would say that is as true now as it ever was. But in our strange 2013 world, where one out of four women, and one out of five of all Americans are taking a prescribed psychiatric medication, dreams have unfortunately lost their place in fostering our healing and enriching our personal growth. Most of my therapist friends and mental health co-workers in the past thirty years, haven’t taken the time to ask for or listen to their client’s dreams. The important, but limited focus of the more cognitive and problem solving modes of therapy tend to hurry over deeper personal needs and truths in my opinion. Those invaluable core sources of meaning are just waiting to be revealed by including dreams in therapy.

The best way I have found to explore our dreams comes from Carl Jung- the psychiatrist who was Freud’s heir apparent until their dramatic split. My long time friend and mentor, John Weir Perry, who was with Jung in Zurich, shared the following method of dream work with me; that Jung had taught John in a personal conversation in the 1940’s. Jung believed that there was a deeper level to the unconscious than Freud had imagined - a level that held ancient emotional and symbolic themes and forces that were mythic and spiritual in nature, in addition to the personal level that Freud explored with his patients. From this more inclusive and universal vantage point, Jung discovered that when we remember a dream, the key to really getting the greatest understanding, is to focus in on the exact emotion we feel in the dream. If we feel fear, what dream figures or dream settings and situations evoke the fear? Then once we have closely identified a dream emotion, we can look

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Jung came on this method after repeated, terrifying dreams he had of being threatened by a menacing dragon. In a moment of very clear insight, after dropping down into the exact memory of the quality of fear he always had in the re-occurring dragon dreams, he realized that the identical fear existed inside him in his waking life, every time his mother in-law entered the room!

❝Every night our unconscious psyches process enormous amounts of emotional content that is symbolically portrayed in imagery.❞ So, the next time you have a dream where the emotion is pronounced enough to carry it into your waking memory - you may consider trying Jung’s method. The practical worth of Jung’s method, is that it alerts us to which real world people and situations are effecting us powerfully enough to evoke strong dreams, and also, what mythic themes are being played out in our deepest unconscious lives. Jung realized that the archetypal or mythic form of the dragon was representing a terrible, devouring form of the universal mother, and that he had work to do, to be able to be conscious of why women like his mother in-law triggered that ancient fear and imagery in him. I know some people don’t easily remember their dreams. It often helps the unconscious to dream the dreams we will remember, if we commit to recording them. Just place a pad and pen nearby with the promise to yourself to write down a dream, if you are given one to remember, and chances are you will be rewarded. Best of luck on the royal road of dreams!



Michael Cornwall, PhD/MFT is a Jungian therapist with over 30 years experience. He is a Bay Area and Esalen Institute conference and workshop leader, exploring archetypal and heartcentered approaches to therapy. Michael is available for individual and couple’s therapy that includes dream-work, using a sliding scale fee, at Shen Jing Holistic in Benicia. Please visit my website at www.michaelcornwall.com or call 707-853-6808.

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I always encourage my clients to bring their dreams to our therapy sessions, because I know how valuable understanding what our dreams are telling us can be. Every night our unconscious psyches process enormous amounts of emotional content that is symbolically portrayed in imagery. This dreaming work of our deep psyches is so vital, that if we are kept from dreaming for a few nights, we will start to hallucinate, and soon will enter a psychotic state of consciousness. But every morning we have the chance to shed light on what our deepest desires, fears and individual life purpose is sharing with us - if we attend to our dreams.

out into our waking lives, and see where that exact emotion exists.

ver a century ago, Sigmund Freud, the father of modern psychotherapy, famously claimed that- “Dreams are the royal road to the unconscious!”

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HEALING THROUGH

METABOLIC

BALANCE Beating Polycystic Ovary Syndrome and Restoring Health By Myra Nissen, CCH, RSHom(NA)

t some point in their lifetime most woman experience weight gain. For women with polycystic ovary syndrome (PCOS), losing weight can be challenging. It has been reported that more than 60% of women who have PCOS are overweight. PCOS happens when there is a hormone imbalance. Without this balance a woman’s eggs don’t fully mature during ovulation causing cysts to develop in the ovaries. Other side effects include infertility, irregular periods, weight gain, acne, and unwanted body hair. Because PCOS makes it more difficult for the body to use insulin, insulin resistance and excess sugar (glucose) in the bloodstream may develop. High insulin levels increase the production of male hormones or androgens. Androgens cause body hair, acne, irregular periods, and weight gain. Women with PCOS normally experience weight gain around

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fit mind body the abdomen. This type of fat, abdominal fat, is the most dangerous kind as it is associated with heart disease. PCOS sufferers are four to seven times more likely to have a heart attack. Besides heart disease, other risks of PCOS include diabetes type 2, high cholesterol, high blood pressure, and sleep apnea.

LOSING WEIGHT AND INCREASING EXERCISE CAN HELP Lifestyle changes that include weight loss with a moderate exercise program and a proper eating regimen will help to establish a normal monthly cycle and reduce many of the listed symptoms. Metabolic Balance® is a weight loss method that helps to correct these and other symptoms of PCOS. A custom nutrition program is created according to a person’s unique body chemistry, health history and food preferences. The program is all about eating healthy and natural foods. There is a four-phase program to utilize the foods to best balance the metabolism. No supplements, meal replacements, shakes, bars, or injections are used. A study recently published in The Journal of Nutrition and Metabolism demonstrated the effectiveness of metabolic balance® for weight loss which also has a positive effect on both health and quality of life.

Happy Customer ❝... I am so happy I met you and to be on this journey of wellness with you! Thank you for all your hard work on my behalf. I haven’t felt this good in 4 years!❞ — D.F., Vallejo, CA Shen Jing Holistic is proud to offer metabolic balance® with Myra Nissen, CCH, RShom(NA). Together these two systems have restored balance, health and beauty for women suffering from all types of ailments.  Myra Nissen, CCH, RSHom(NA) offers metabolic balance® and classical homeopathy at Shen Jing Holistic in Benicia. She can be reached at 707-7504455. Visit www.MyraNissen.com. Mention this article when you sign up and receive one free coaching session worth $100. SOURCE: U.S. Department of Health and Human Services: ‘’Polycystic Ovary Syndrome (PCOS).’’

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The MyoKinesthetic (MYK) System A Solution for

chronic pain By Susan Lucas, Certified MYK Practitioner

❝For over a year I had found it hard to exercise. I had trouble lifting, bending and even sitting. Many household chores or errands were painful due to my lower spine. Since Susan’s MYK (MyoKinesthetic) treatments I have less weakness, numbness and pain. She has brought much relief and it has helped my family and social life as well.❞ —Al, 2013 Al came into my office with the aid of a cane, complaining of pain and weakness down the side of his right leg. He had been suffering with the pain, weakness and reduced ability to move for over a year. Doctors were telling him he would need to have surgery on his lower spine to relieve the pain and eventually regain some of his strength and mobility.

❝Before I received the MYK treatment I was experiencing hip and leg pain. Susan has relieved that issue and I still see her on a regular basis.❞ —Sharon, 2013

I have been able to help both Al and Sharon experience greater freedom of movement with less pain by using the MYK treatments based on their posture and specific areas of pain. Treatments consist of a series of movements with muscle stimulation that are specific to the nerve that has the greatest number of imbalances, as determined by the posture. The MyoKinesthetic (MYK) System was developed by Dr. Michael Uriarte, DC as a treatment that massage therapists could use to address pain, limited range of motion, tingling or numbness, and other dysfunctions of the body. 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 will respond very quickly to MYK treatments. For instance a person who has developed knee and hip pain a month after spraining an ankle will have instant relief of pain and discomfort after only 2 to 4 treatments.

Sharon’s first visit to my office was with the aid of her sister and a cane to walk. In the last 2 years Sharon had been through a full hip replacement and spinal fusion in her lumbar spine due to degenerative arthritis. Her main complaints were hip pain, tingling pains around her knee and weakness when walking, causing many painful falls.

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On the other hand, chronic pain will usually take longer to heal. This is 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 has developed compensations to continue moving and functioning. Most people will notice a decrease in pain and improved ability to move instantly after receiving a MYK treatment, but without followup with another treatment in 2-3 days the body will quickly return to its previous habits and so the pain and discomfort return also. Good news, even for chronic imbalances, the MyoKinesthetic System has proven to be effective in clearing compensations and restoring proper posture quicker than chiropractic adjustments and massage therapy alone. By reinforcing proper alignment and balance in the body, with multiple MYK

treatments, muscles are trained – a new habit is formed - to hold that posture so the body can again function and move with balance and ease.

❝Due to Susan’s capable methods and her delightful personality I have observed the MYK treatments helping my husband and sister by relieving tingling in the legs and knees, restoring the ability to walk without a cane and to ride a stationary bike, sleeping better at night, sitting for extended periods of time and traveling in a car.❞ —Shirley, 2013 Although the MyoKinesthetic System is not a miracle treatment that will cure all physical and structural imbalances, it is an effective treatment for restoring the body to its proper function so you experience a greater ability to enjoy life. I have benefitted from this fact alone by using self-treatment of the MYK system. Small postural corrections in my feet, hips, arms, hands and shoulders have brought me relief from chronic neck pain and discomfort, allowing me to sleep more comfortably and play more without the use of pain medication or other types of medical intervention.  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.shenjingholistic.abmp.com.

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Fitness is my passion. I live it, breathe it, practice it and share itâ&#x20AC;Ś channel my passion for health and fitness to others creating experiences that will in turn create lifestyle! -Daniel Williams Personal Trainer

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Carol Runs This

Town By Jess Lander

Carol Gilpin 40

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RUNNING COACH

Avid runner, Carol Gilpin, spends most of her day running Vacaville’s Fleet Feet Sports store, which she has operated for nine years. She coaches several training groups for runners of all levels, has a family at home and still makes time for a daily run, her confessed alone time. “I typically run alone because it’s really my time to just kind of have a little space and think and all that. I coach group runs, so I’m running with people and in the store helping people, and then I have three children and a husband, so my world really revolves around talking to people, inspiring people and helping people,” said Gilpin.

“When I get that hour out of the day that’s just for me, I go solo and really think about the day, the week, the month, what’s up ahead, stuff like that.” Even if it means waking up before the sun rises, this longtime runner will find a way to fit her daily dose in. “I find that the easiest way to stay motivated for my personal goals with running is to always have a race on the horizon that I’m training for,” said Gilpin, who’s completed more than 50 marathons and ultramarathons and is currently working to qualify for next year’s Boston Marathon. “I’m a pretty dedicated person; I stick to it 90 percent of the time. I have no problem getting up at 5 a.m. or coming out at lunch and doing a quick workout and then coming back to the store.” The fact that Gilpin has mastered the motivation to stick to her personal commitments and goals suggests that she’d have no problem helping others do the same. That’s why she made the transition from the nutrition side of health to the exercise side. “The passion I have for running and running groups is kind of what translated to a career change from a registered dietitian. I love helping people live healthy lifestyles. I transitioned over to the exercise piece of the puzzle and I love it,” she said. PHOTO BY RYAN BATES PHOTOGRAPHY

Back in 2006, Gilpin wrote a training program for beginner runners, which due to a sponsorship from New Balance, was able to be marketed nationally throughout more than 100 Fleet Feet locations. Now, more than 10,000 people participate in her No Boundaries program every year. “I wrote the program with a goal of making a very beginning running program and training plan that all Fleet Feet’s could use. My biggest passion with having the store is really leading by example and showing people that running can add to their life,” she said. “I think that the beginning runner

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is that person that all it takes is 8-12 weeks of support and coaching for them to really feel like they’ve become a runner. It’s amazing when they cross the finish line, the emotion on their face. These people, to do a 5k, if they’ve never been active in their life, it’s something so far reaching that they never thought they could do.”

❝I find that the easiest way to stay motivated for my personal goals with running is to always have a race on the horizon that I’m training for,❞ said Gilpin

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The standard No Boundaries training program meets twice a week for runs, and includes weekly coaching, a team environment, a group T-shirt, motivational emails and handouts, plus prizes for reaching goals. Each session costs $95, which adds to each person’s motivation to stick to their commitment. “It’s not a real aggressive training plan,” said Gilpin. “Ninety-nine percent of the population could complete it. For that person, it’s hearing that they can do it from someone who knows that they can do it. It’s the doubt that really stops people from trying.” No Boundaries has expanded to more programs for all levels of runners. Fleet Feet Vacaville currently runs group trainings for local races like SOFITCITY, the Turkey Trot, and others. “Our goal with No Boundaries is to make fitness fun. Why wouldn’t you try and work towards being able to run the 5k instead of just walk it?” said Gilpin. Gilpin says half of her No Boundaries team has never completed a 5k before, but based on her track record, it won’t be long now before they can proudly say they have.  Jessica Lander is social media manager for TRX in San Francisco. Originally from Napa, California, Jessica’s obsession for all things healthy is rivaled only by her love of good food, and good wine. And she loves to write about both.

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SUMMYR FEIN Summyr leads outdoor boot camps and coaches swimmers of all abilities, but her first love is teaching special needs children how to swim.

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Women: Living

in the Sandwich Generation By Theodore J. Spinardi

❝The day-to-day demands of caring for an aging parent and children can put a tremendous strain-both emotional and financial-on the primary caregiver. Be sure to set priorities and encourage open communication with your entire family to figure out ways to share the burdens.❞

It's important for caregivers to get their own financial house in order. Ironically, at the very time you need to do this, the demands of caregiving may cause you to lose income because you have to step back at workthrough reduced hours, unpaid time off, or turning down a promotion. Here are some tips to get your finances on track:

 Establish a budget and stick to it.  Keep

At a time when your career is reaching a peak and you are looking ahead to your own retirement, you may find yourself in the position of having to help your children with college expenses or the financial challenges of young adulthood while at the same time looking after the needs of your aging parents. Squeezed in the middle, you're in the "sandwich generation"-a group loosely defined as people in their 40s to 60s who are "sandwiched" between caring for children and aging parents. The fact is, women are the ones who most often step into the caregiving role.* As more women have children later in life and more parents live longer lives, the ranks of the sandwich generation are likely to grow in the years ahead. If you find yourself sandwiched between caregiving demands, here are some strategies to navigate this life phase.

Setting priorities

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The day-to-day demands of caring for both an aging parent and children can put a tremendous strain--both emotional and financial--on the primary caregiver. This is especially true when adult siblings or family members don't agree on the best course of action for elder care, don't pitch in to do their share, or don't contribute enough financially to the cost of that care. The first thing to do is get yourself in the proper mindset. This life phase could last one or two years, or it could last many more. In any case, try to treat this stage as a marathon and pace yourself; you don't want to start sprinting right out of the gate and burn out too soon. Encourage open communication with your family to figure out ways to share the financial, emotional, and time burdens. Hold regular meetings to discuss issues, set priorities, and delegate tasks. Women are often conditioned to believe they have to "do it all," but there is no reason why adult siblings (if you have any) can't share at least some of the workload.

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your debt under control. Consumer debt (i.e., car payments, credit cards) should account for no more than 20% of your take-home pay.

 Invest in your own future by putting as much as you can into your retirement plan, and avoid raiding it to pay for your parent's care or your child's college education.

 Don't quit your job before exploring other arrangements. If you need more time at home than vacation or personal days can provide, ask your employer if you can telecommute, flex your hours, reduce your hours temporarily, or take unpaid leave. Another option is to enroll your parent in an adult day-care program or hire a home health aide to fill the gaps. Some employers offer elder-care resource locators or other caregiving support as an employee benefit, so make sure to check. Permanently leaving your job should be a last resort-time out of the workforce will reduce not only your earnings but possibly your Social Security benefit at retirement as well.

Caring for your parents Talk to your parents about their financial resources. Do they have retirement income? Long-term care insurance? Do they own their home? Learn the whereabouts of all their documents and accounts, as well as the financial professionals and friends they rely on for advice and support. Much depends on whether your parent is living with you or out of town. If your parent lives a distance away, you'll have to monitor his or her welfare from afar--a challenging task. According to the National Institute on Aging, about 7 million Americans are long-distance caregivers. Though caregiving can be a major stress on anyone, distance can magnify it--daily phone calls or video chats might not be enough, and traveling to your parent's home can be expensive and difficult to manage with your work and family responsibilities. If your parent's needs are great enough, you may want to consider hiring a SoFitMag

geriatric care manager, who can help oversee your parent's care and direct you to the right community resources, and/or a home health aide, who can check in on your parent during the week. Here are some things you should do:

 Take

inventory of your parent's assets and consolidate his or her financial accounts. Get a current list of the medicines your parent takes and the doctors he or she sees.

 Have your parent establish a durable power of attorney and healthcare directive, which gives you legal authority to handle financial and health-care decisions if your parent becomes incapacitated. And make sure your parent has a will.

 Consider consulting a tax professional to see if you might be entitled to potential tax benefits as a result of your caregiving; for example, you might be able to claim your parent as a dependent.

 If your parent's needs are great enough, you might need to go a step further and explore assisted-living options or nursing homes. Eventually, you might decide that your parent needs to move in with you. In that case, here are some suggestions to make that transition:

 Talk with your parent in advance about both of your expectations and concerns.

 If possible, set up a separate room and phone for your parent for some space and privacy.

 Research local programs to see what resources are offered for seniors; for example, the senior center may offer social gatherings or adult day care that can give you a much needed break.

 Ask and expect adult siblings to help out. Siblings who may live far away and can't help out physically on a regular basis, for example, can make a financial contribution that can help you hire assistance. They can also research assisted-living or nursing home options. Don't try to do everything yourself.

 Keep the lines of communication open, which can go a long way to the smooth running of your multigenerational family.

❝If your parent lives a distance away, you'll have to monitor his or her welfare from afar- a challenging task. According to the National Institute on Aging, about 7 million Americans are long-distance caregivers. Though caregiving can be a major stress on anyone, distance can magnify it.❞ in the house, and be sympathetic and supportive of your children (and your spouse) as they try to adjust. Ask them to take responsibility for certain chores, but don't expect them to be the main caregivers.

 Discuss

college plans. Encourage realistic expectations about the college they may be able to attend. Your kids may have to settle for less than they wanted, or at least get a job to help meet costs.

 Teach your kids how to spend wisely and set financial priorities.  Try to build in some special time with your children doing an activity

Meeting the needs of your children Your children may be feeling the effect of your situation more than you think, especially if they are teenagers. At a time when they still need your patience and attention, you may be preoccupied with your parent's care, meeting your work deadlines, and juggling your financial obligations. Here are some things to keep in mind as you try to balance your family's needs:

 Explain what changes may come about as you begin caring for your parent. Talk honestly about the pros and cons of having a grandparent 560 First Street #D-200 • Benicia 707-373-9245

they enjoy.

 If you have "boomerang children" who've returned home, make sure to share your expectations with them, too. Expect help with chores (above and beyond their own laundry and meal prep), occasional simple caregiving, and a financial contribution to monthly household expenses.

Considering your needs This stage of your life could last many years, or just a few. Try to pace yourself so you can make it for the long haul. As much as you can, try to get adequate sleep, eat nutritiously, and exercise--all things that will increase your ability to cope. Don't feel guilty about taking time for yourself when you need it, whether it's a couple of hours holed up with a book or out to the movies, or a longer weekend getaway. When you put your own needs first occasionally and look after yourself, you'll be in a better position to care for those around you.  *The National Clearinghouse for Long-Term Care Information, 2011

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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health watch effects of depression. Walking reduces the risk of stroke and heart disease by 40 percent and can be good for stress reduction. It can be hard these days to get away from distractions like email, smart phones, and instant messaging; a walking meeting changes up the scenery a bit, letting you concentrate and focus. Clearly, the more we walk and the farther our two feet take us, the more rewards we reap. As an organization, Kaiser Permanente has been walking the “walk talk” in myriad ways. The most visible evidence is our Everybody Walk! program (www.everybodywalk.org). On the website, you’ll find plenty of free resources, including a mobile-phone app to keep you moving.

alking your way to health

By Kim Trumbull, Chief Operating Officer and Chief Nursing Officer with Kaiser Permanente Medical Center in Vacaville

There are so many ways to sneak a bit of fitness into your daily routine. Whether a quick bike ride or a weekend hike with the family, I try and find time to weave exercise into my daily habits. There is an easy way that you can easily enhance your overall health while at work. It won’t cost you a cent. All you need are some sturdy shoes and a couple of extra minutes to spare. What is it? A walking meeting. Everyone is busy these days so why not take that weekly staff meeting outside and pound the pavement? You get the benefit of working while exercising and enjoying the outdoors. We are all so busy at home and at work, so re-claiming some fresh air and exercise during the workday is smart time management. The health benefits of walking are well documented—just 30 minutes a day, five days a week is enough to improve your health.

Research has shown that regular brisk walking lowers blood pressure and the effects of depression.

Walking meetings can also strengthen work relationships with your team. Getting out of the traditional office lets you connect with people in a different light. The change of atmosphere and movement can stimulate creativity as well, letting you return to the office with new focus and clarity.

Yes, there are some logistics involved to taking your staff meetings outside. Consider keeping T-shirts, workout pants, hats, appropriate shoes and sunscreen in your office. If you are looking to walk around the lunch hour, choose a, park, a quiet street, or just a destination route that ends in picking up lunch or coffee. But remember: Only certain meetings are fit for walking. The ones that work best are more conversational, such as check-ins, brainstorms, “getting to know you,” or shared problemsolving sessions. This is not the time for extensive note taking! As with any productive meeting, it’s always a good idea to conclude your walk-and-talk with a summary of how each participant is going to follow up. No matter what your role or position, daily exercise is important. Walking meetings are a great choice to help stay healthy and strong. 

Research has shown that regular brisk walking lowers blood pressure and the

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HEART DISEASE IN WOMEN

KNOW YOUR RISKS TAKE ACTION By Nancy M. Butler

When it was suggested that I write an article for SoFit, it took less than a minute to know what I wanted to write about: HEART DISEASE in WOMEN. Heart Disease is prominent in my family. If genetics play a role in the hand we are dealt in regards to heart disease, I am a winner. However, I firmly believe that this is my one and only link to this disease. I refuse to enable this disease to just settle in and take over. I first learned that heart disease was the NUMBER ONE killer of women when I was only twenty years old. I was stunned at the information. I had thought, like many others, heart attacks and disease were something you only had to worry about as an older man. At that moment, I knew I needed to educate myself and be pro-active. As a fitness professional, I strive to help others that want to be healthy and become more fit. We are all different and not everyone responds to having fitness pounded down their throat. I would like to think I have been able to help people less receptive to the idea of being more fit, by simply listening. Usually, they will tell me without even knowing, what it is they are afraid of or what it is they want to work on. When I share information about myself and why I am passionate about helping prevent heart disease in others, people are often surprised. I think thereâ&#x20AC;&#x2122;s a misconception that vanity comes first and actual health comes in at a

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slow second for Fitness Professionals. This couldn’t be farther from the truth. While I admit that staying fit helps me feel good about myself, I am adamant about preventing disease by staying fit and leading a healthy lifestyle. Heart disease is something I would prefer to avoid. I feel like I have an obligation to myself and to my family to stay healthy. I recently became a grandmother, and I want to be around to see my grandson grow up and thrive. I want to be active with him, not just sit in a room and watch him. I want my kids to know that I want to be around for a very, very long time and always be a part of their lives. Whether they consciously know it or not, I feel like my kids have a sense of relief knowing I want to be around for them. My husband never complains that I exercise too much and he definitely enjoys having a healthy wife. He is also very aware that staying healthy, for me, is like breathing. I am blessed with a supportive family and a great group of friends who share my same ideals. I encourage clients to keep company with those who will be a positive force in their life for getting healthy. You have to know that you are worth every second you take to improve your health. Surround yourself with positive reinforcement from friends, family and fitness professionals who want to encourage you.

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Helping you plan for your financial future.

Heart disease is the

number ONE killer of women

causing one in three deaths every year, equal to one every minute. Ninety percent of all women have more than one risk factor. It is vital that you

know your risks and take action. Statistics from the American Heart Association tell us that heart disease IS the number ONE killer of women causing one in three deaths every year, equal to one every minute. Ninety percent of all women have more than one risk factor. It is vital that you know your risks and take action. Diabetics are 2 to 4 times more likely to have heart disease than adults without the disease. Lack of physical activity comes with great risks. Learn ways to exercise and reduce your risk. Take care of yourself like you are the most important being on the planet, because you are. Utilize the resources of fitness professional because they can encourage and guide you in a positive and healthy way. Knowing that we can help a client is extremely gratifying. To know that we have done something that has helped a client possibly save their own life is a reward that you can’t buy. Health is priceless and is a gift.  Nancy M. Butler, Certified Fitness Professional, FITBODIES I.N.C., 97 Dobbins Street, Suite C Vacaville, CA 95688. 707-628-5600 Site: www.studiofitbodies.com email: studio@studiofitbodies.com. Robin S. Boubelik – Owner FITBODIES I.N.C. – Certified Fitness Professional.

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Theodore J. Spinardi II, CFP® SENIOR MANAGING DIRECTOR

5030 Business Center Drive Suite 110 Fairfield, CA 94534 Office: 707.439.3483 ted@summitwealth.net

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his fall, Vallejo’s Blue Rock Springs Golf Club is joining forces with the Greater Vallejo Recreation District to provide local children the opportunity to play golf and learn important skills and values that will be useful not just on the green, but also in life. “It’s about what can we do for our citizens or the kids of the city, what can we do to make recreation or activity available,” said Tom Wade, General Manager of Blue Rock Springs. “When I was a kid growing up in Vallejo, we had a lot of activities available to us at virtually no cost and that’s gone away. I want to see more opportunities for our kids to have choices.”

❝Once they learn

The new, introductory program started in September and breaks down into four-week sessions aimed to familiarize kids with the game. Each weekend will ❞ introduce a new aspect of golf, like putting, driving, chipping and the short game, and will at the same time focus on a different life skill. The ultimate goal, is to then get the participants excited and moved into the club’s yearlong, comprehensive junior program where they can really hone their skills on the green. They’ll be able to play a round of golf for just $5 and participate in monthly clinics and tournaments. The GVRD will help Blue Rock Springs reach out and promote the program within the schools to garner interest and get kids signed up.

the game, they can use it for the rest of their lives.

Aside from the obvious benefits of fitness and fun, the current juniors program builds character, similarly to scouting. “The life skills program teaches them more about values, how to interact with people, sportsmanship, leadership and instills other skills they can utilize when they grow up,” said Wade. “It teaches behavioral skills, manners, stuff that I’m sure a lot of communities have gotten away from.”

Blue Rock Golf Unites with GVRD to reignite

Jr. Golf By Jess Lander

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It also provides career and life-advancement opportunities, a strong selling point to parents. The program even has one girl who started playing at the age of five and has since gone on to be a national champion. “She’s the shining star, but I’ve had other kids that have moved on to the college level. It’s an opportunity to play college ball and get scholarships,” said Wade. “Also, everyone talks about how generally in business, a lot of things happen out on the golf course and that still happens. So, it does offer that business side of it. Once they learn the game, they can use it for the rest of their lives.” Blue Rock Springs hopes this initiative will work to reignite an interest in golf that has recently dropped off at the youth level—coincidentally along with Tiger’s career—and to give the high school programs a boost. “We’ve seen a decline over the past five years in high school participation. One of the reasons to drive this is because the high schools want them to already be eligible to play when they get there, instead of having to develop them in their freshman and sophomore years,” said Wade, who admitted that the club’s junior program has seen a dip in enrollment in the last few years as well. But with a partnership as dynamic as GVRD and Blue Rock, Wade believes that this crusade can put golf on a major upswing, and all by teaching kids how to have an awesome backswing.  Jessica Lander is social media manager for TRX in San Francisco. Originally from Napa, California, Jessica’s obsession for all things healthy is rivaled only by her love of good food, and good wine. And she loves to write about both.

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