NFit Man May/June 2013 by NFit Magazine

NFitMan FIT FOR STYLE FEATURING BRANDON LOGAN

A MAN’S GUIDE TO FITNESS

MAY/JUNE 2013

THE ART AND SCIENCE OF WELLNESS STEP UP TO THE PLATE WITH

DR. CHARLES WEBB AND THE IMAGINE WELLNESS CENTER

GOLFING LIKE A PRO HOW TO GET TO THE TOP OF YOUR GAME

MISSIONS ACCOMPLISHED THE SAPD RUNNING TEAM WINNING 101 LEARN FROM MARATHON CHAMP JOSE MUNOZ BODYBUILDER

TODD ELWING DEFIES THE ODDS

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NFIT MAN may/june 2013

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may/ june

2013 contents

10 a better you

- Having your cake and eating it, too - Embracing her femininity - What it takes to win

16 indoor fitness

- “This is not junk mail”

18 outoor fitness

- Golf like a pro

24 success story

- Death defiant

26 senior men’s fitness

- Lessening surgical stress

28 preventative measures

- The latest craze - Summer strategies for fitness

34 expert talk

- Ask the experts

40 corporate wellness

- Missions accomplished

42 fit for style

- Brandon Logan

46 nonprofit

- Caring for America’s national treasure

48 events

- Fitness around San Antonio - The true cadet experience

Imagine Wellness Center founder

Dr. Charles Webb helps patients embark on a life-changing

path to reclaim their health and wellness and optimize their lifestyles.

NFIT MAN may/june 2013

NFitMan may/june 2013

Eliot Garza

CEO / NSIDE Media Productions

liz whittaker Publisher

editorial director Kelly Hamilton

executive editor erin oâ&#x20AC;&#x2122;brien

creative director Elisa Giordano

graphic designers damaris fike cristina villa hazar

International Marketing Account Sales Anabelle Rodriguez

executive assistant Ashley Gray

administrative assistant jose d. munoz

contributing writers dr. guy banta sean burton richie coughlan lisa cruz kelly hamilton lenore kaiser jody joseph marmel dr. john metersky suzanne parker javier salazar luis santiago dr. charles webb beth zimbicki

photographers

American heart association sarah brooke lyons oscar williams

With your family of the way.

every step

Tina Rabe 210.667.0037 tina@getnside.com 8

NFIT MAN september / october 2012

www.getnside.com

For advertising information, please call 210.621.7301 or email liz@nfitsa.com.

For editorial comments and suggestions, please send emails to kelly@getnside.com. to reach us: 18402 U.S. Highway 281 N, Ste. 201 San Antonio, Texas 78259 Phone: 210.298.1761 Fax: 210.568.6630 Copyright ÂŠ NSIDE Media Productions All rights reserved. Reproduction without the expressed written permission of the publisher is prohibited.

FITNESS

DOESN’T START WITH THE WEIGHTS OR THE SHOES, IT STARTS WITH THE MIND. LIZ WHITTAKER liz@nfitsa.com 210.621.7301

GET FIT WITH

 a better you

Having Your Cake

And Eating It, Too

What this means to those who “get it” by Sean Burton

To me, having your cake and eating it, too, is being healthy and fit enough to eat it without suffering the consequences that come with eating it. To the untrained mind, this could easily be misconstrued as: “If I workout, I can eat whatever I want.” That’s false – and it is this type of misinformation that ruins millions of diets and kills the motivation for millions of people worldwide. You can’t and will never be able to outtrain a bad diet, no matter how hard you train. What my statement means is that people who “get it” can eat the cake and still have the cake because:

➊ ➋ 10

NFIT MAN may/june 2013

They earned their cheat day by putting hours in the gym with weights and cardio while keeping a clean diet. They know what will happen if their eating gets out of control. They understand the consequences of “letting yourself go.”

Actual Client

You will never be able to outtrain a bad diet, no matter how hard you train.

People don’t understand that being healthy, active and fit isn’t a fad and it damn sure isn’t a phase of life. It’s a complete lifestyle. It's a lot more than going to the gym, eating with common sense and investing in your body. To be healthy and fit is to achieve a balance in your life that juggles the “needs and wants” of your physical being, and to do that while performing the daily routine needed to get by, whether it’s full- or part-time jobs, school, hobbies, significant others, kids, family, friends and/or a social life. For example, we need to have a strong body forged by weight training for the sake of a strong immune system, stronger bones and a higher capability. We literally need that to survive longer and to not have to spend both a fortune and a life on medications and hospital bills. We want to have a strong body because muscle tone – and muscle in general – is sexy. It’s a physical power that screams confidence and capability, and we all want it. Women want to look fit and good in anything they wear, while being able to take care of themselves if anything bad happens. Men want the exact same thing. Believe me when I say there are few things better than putting on an outfit you want to wear and looking great in it. We need to have a strong heart that benefits from cardiovascular exercise for the sake of our longevity and our personal safety. Healthy circulation promotes more benefits through the body than I can name here. We want that strong heart so we don’t have to worry about high cholesterol, early stroke or bad sex. Yes, weak hearts do lead to bad sex. We want a strong heart so we don’t get embarrassed because we walked up a single flight of stairs and started gasping for air while others around us were a hair away from calling EMS because they thought we were going to pass out. So what is it to have your cake and eat it, too? Well, I’ll put it to you like this: Having your cake and eating it, too, is taking pride in your body, both inside and out, and molding it into a sexy and strong physique while being able to indulge in that delicacy once a week and not worry about it because come Monday, you’ll be back to the daily grind. That cheat meal or cheat day came well earned and didn’t hurt our physique or weight one bit. We keep our sanity and continue toward our goals day in, day out and during it, looking better and getting stronger as the weeks go by. We earned it through many hours of hard work in the gym, maintaining a consistent clean diet six days a week and keeping the cardio coming in daily, whether it’s running, climbing stairs or interval training. We make it happen, and we will have that cake because we earned that cake. Happy training. ■

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For more information, please contact Sean Burton via email at seanbfitpro@gmail.com or visit SeanBFit on Facebook at www.facebook.com/ seanbfit. NFIT MAN may/june 2013

 a better you

Embracing Her

Femininity Plus the two magic words every guy should know to take his relationship to the next level by Luis Santiago

Has your wife or girlfriend come home venting about work, a friend or some other problem, only to get upset when you try offering a solution? Or has she ever seemed mad at you and you have no idea why? Welcome to the wonderful world of feminine energy. I’m sure you aren’t a stranger to the following scenario: The female in your life does something that bothers you and you say to yourself, ‘Man, I wish she were more like a guy.’ We’ve all thought that, but come on: Do we really want to date another guy? I think not. Let’s not forget: The reason we love women is that they are … women. Resisting instead of embracing feminine traits will only lead to conflict, so take note if you prefer calm waters over rough seas.

NFIT MAN may/june 2013

My goal is to help you see these strange things women do from an entirely new perspective. Now, I’m going to be honest: Even as a date and relationship coach and a very happily married man at that, there are times I just can’t relate to what my wife is feeling or experiencing. As men and women, we should accept the fact that we are wired differently. After all, our differences are what create balance and harmony in relationships. To help you understand women better, let’s start with the feminine traits most men are attracted to: loving, caring and radiant. Like anything else in life, there are positives and negatives. Some of the traits men might view as negative and usually cause conflict are: emotional, indecisive and sensitive. One of the most important concepts I

learned was how to change my perception of her when she was in one of these states. Men instinctually get annoyed when women are in this “emotional space.” What I realized was that all I had to do was change the way I reacted to her and use it as an opportunity to grow our relationship. I want to teach you how to maneuver through that chaotic feminine energy so you, too, can to take your relationship to the next level. I’ll also share the two magic words every man must know in order to calm the feminine storm when it comes roaring in. First, try to understand how women communicate. Have you ever been around a group of women talking? They are likely holding 20 different conversations at once, bouncing from subject to subject and usually not finishing

Men and women are wired differently.

Our differences create balance and harmony in our relationships. a thought before moving on and coming back to it later. It’s amazing. Men don’t communicate like that. Women also use a lot more words than men, and they have to express every emotion and detail. One of the mistakes I used to make was when my wife would be going on about an issue she was having, I would immediately try to solve her problem. (That’s what we men do: We fix things.) This would make her more upset because she didn’t want it solved – she just wanted me to listen. She needed to vent, not have her problem fixed. I learned that all I had to do was listen and give her my full attention – which in itself was a challenge. What I do now is ask her, “Do you just need me to listen, or would you like help with this issue?” Most of the time, she just needs me to listen, and as long as I do, she gets everything out and goes on her merry way. It doesn’t make sense to me, but it works. As men, if we are going to talk about a problem, we are going to try to figure out a way to fix it. This isn’t the case with women. I also came to realize that the feminine traits I was resisting actually added balance to the relationship. It used to bother me that she was emotional. In reality, it’s nice that she is, because I have a hard time expressing myself emotionally. A relationship definitely won’t work if both people can’t express themselves. I used to get annoyed when she couldn’t make a decision. Now when she is being indecisive, I use it as an opportunity to tap into my masculinity and make a decision. This, in turn, puts her mind at ease and makes her more attracted to me. And when she is feeling sensitive, all I have to say is the magic words, “I understand,” even when I just can’t relate. This relaxes her and makes her love me even more. Learning how to embrace my wife’s feminine traits has made me a better husband and a better man. I am proud to say I’ve learned to truly love, accept and appreciate everything about her. The love and respect I get from her in return is priceless. Of course, hearing her tell others how wonderful she thinks I am isn’t bad, either. ■

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 a better you

Wellness, fitness and performance are three very distinct categories of why we train. Experts tell us we need to get at least 150 minutes of exercise every week to make significant improvements in our overall wellness. In order to become truly fit, we will likely need to do in excess of 30 to 45 minutes on most days and include a wide variety of strength, flexibility and endurance activities, paired with smart nutrition. But what does it take if your goal is to perform at an elite level: to win a marathon or even to make it to the Olympics? Knowing your goal is the first element. What are you training for? Wellness parameters such as lowering your cholesterol and shrinking your waist circumference are no doubt important goals to consider. Perhaps you want to improve your cycle speed or increase your lean body mass to improve your overall fitness. Building a sound plan to accomplish these goals will include purposeful diet and exercise focus. Balancing carbohydrates and protein, timing your meals and ensuring proper rest need to be built into the equation. Purposeful components must challenge you in mind, body and spirit if you are to reach your maximum potential. True magic happens when you align your genetic gifts with what you choose to commit to – at this point, achieving a win is surely within reach. Take a look at Jose Munoz. This guy is not only super fast (the first ever San Antonio resident to take home the Rock ‘n’ Roll marathon, winning the title in November 2012), but also amazingly humble, driven by his spiritual connection and very, very methodical in his planning.

Next Goal: Marathon Win No. 3 Plan:

What it takes to Win Whether you aim to soar to elite athletic status or just to drop a few pounds, you will need a plan. Use the methodical plan of champion marathon runner Jose Munoz as an example. by Suzanne Parker

NFIT MAN may/june 2013

Since Munoz has already mastered the endurance it takes to complete a marathon without bonking, his focus is now on speed: to be the first to cross the finish line. Here is what a typical week is like for Munoz: 120 miles of running (single runs: 15 to 22 miles; two-a-days: 4 to 12 miles at a time, a.m. and p.m.) Full-body strength training twice per week: medium weight, sub maximal effort 8 hours of sleep daily (plus 30-minute naps several times per week) 3,730- to 4,200-calorie meal plan

» » » »

Macronutrient ratio: 55 to 60 percent carbohydrate, 20 to 25 percent protein, 15 to 20 percent fat As we refine Munoz’s meals, we focus on simple foods that are easy to prepare in batches and offer the greatest nutrient density. Because his body has a very high demand for fuel to burn and for tissue repair, every bite is critical. We also keep the cost down so his food budget stays under $100 per week. Hydration is also key. He must consume at least 90 ounces of liquid daily. You can only imagine what the treadmill looks like during one of his training runs!

Nutrition Plan:

Munoz eats about every one to three hours. He is careful to stay ahead of hunger and avoid getting full after any meal. Pre-workout fuel: 560 calories, 10 grams protein, 52 grams carbs, 10 grams fat • Whole-wheat bagel with nut butter and electrolyte drink Supplemental calories during training runs: 260 calories, 45 grams carbohydrates, 10 grams protein, 0 grams fat

Post-exercise recovery: 560 to 760 calories, 92 to 125 grams carbohydrates, 20 to 30 grams protein, 5 to 7 grams fat • Smoothie made with oatmeal, wheat germ, one to two bananas, Greek yogurt and milk. Occasional addition: kale for an extra boost of greens for antioxidants. Breakfast: 550 to 850 calories, 60 to 100 grams carbohydrates, 20 to 25 grams protein, 20 to 30 grams fat • 3 to 4 whole eggs, 1 cup black beans, 1 whole avocado and a sweet potato

Lunch: 600 to 800 calories, 55 to 75 grams carbohydrates, 45 grams protein, 20 grams fat • 5 ounces lean ground beef, 1 to 2 cups whole grain pasta with vegetables, 1 avocado Afternoon meal: 600 to 800 calories, 55 to 75 grams carbohydrates, 45 grams protein, 20 grams fat • 5 ounces chicken breast, 1 cup brown rice, 4 to 7 stalks asparagus, 1 avocado Evening meal: 600 to 800 calories, 55 to 75 grams carbohydrates, 45 grams protein, 20 grams fat • 5 ounces lean beef, 1 to 2 cups spinach or broccoli

What do elite athletes do to reach their ultimate level of performance?

Train, recover, eat, sleep and repeat.

Workout Schedule:

Run-speed training AM: 4 miles Warm-up pace: 8.6 treadmill speed or 6:40- to 7:08-minute/ mile pace Cool down/stretch PM: 15 miles Sprint intervals: 12.3 treadmill speed or 3.02- to 3.07-minute/ mile pace (yeah – that is fast!) Break between intervals: 1- to 1.5-minute recovery at warm-up pace Cool down

» » » »

Strength training Core training: Four sets of three exercises to target balance, stability and strength. He uses TRX, BOSU and Plyo Box for variety. Shoulders and triceps/legs and hip-pelvic complex/biceps and back: Each body segment is targeted on a separate training day.

» »

So whether your goal is to begin your health journey by losing some weight and lowering your blood pressure or you are ready to ramp up to loftier ambitions, no doubt you will need a plan. Combine a clear workout schedule with specific food guidelines. The most important part is probably to dig deep to find your passion for commitment. ■

Suzanne Parker, R.D., L.D., CPT, is a corporate health and wellness coach with H-E-B. For more information, call 210-938-8409 (office) or 210-722-8464 (cell), or email parker.suzanne.m@ heb.com. NFIT MAN may/june 2013

 indoor fitness

NOT IS THIS ”

” l i a M Junk pe and clutter

ce in an age of hy -edge fitness advi

Leading

i've saved a piece of junk mail sent to me from a communications company a few years back. “This is not junk mail,” says the large green lettering on the front of the windowed envelope. I took it as humorous. They wanted recipients to actually open the envelope before trashing it! That’s understandable. Today’s advertisers are trying to get their foot in the door while thousands of other feet are trying to do the same thing at the same time. Will a deserving message ever get heard? If you’re even mildly interested in fitness, you know how hard it is to retain your sanity while seeking advice that benefits you. Health and fitness systems flood TV infomercials and fill millions of pages in books, magazines, newspapers and now the Internet. And of course there’s the endless flood of personal

NFIT MAN may/june 2013

trainer guidance – some good, some awful. The hype is mindboggling! Many of these systems and approaches are contradictory, incompatible, based on myth or misconception or just plain useless. They tug at you from every angle. To make matters worse, some are harmful and will even make you “age” more quickly. Why do people want to be fit? The short answer is they want a better quality of life with which to serve themselves and others. They want wellness – a state where a high quality of life starts to become the norm because physical, emotional and mental stress is being managed well. Although physical fitness is a mentoring specialty of mine, fitness alone cannot support the first stages of wellness. It’s only one of five required lifetime disciplines. The other four are nutrition, detoxification, hormone health and

by Dr. Charles We

nervous system health. Moreover, wellness can only be achieved through wellness practice. This involves lifelong self-education in making the best lifestyle choices from day to day and following through with those choices. The key to making the best choices is to start with myth-free, scientifically validated, up-to-date information. But where do you find it? In this brief article, I’ll try to share a “sliver” of reliable, up-to-date physical fitness information in seven points – points that have taken years to develop, but which continue to evolve as we learn more about fitness physiology. If you can accept and apply what I say here, you’ll be at the leading edge of fitness management and its life-enhancing effects. Competing athletes would need to intensify what I cite.

For optimal health , you must include resistance tra ining in your wo rkouts. For workouts, the aerobics fad is on its last legs and taking its last breath. If your preferred form of exercise is steady-state aerobics, you will not be able to retain optimal health. Sorry! If you can lose any weight at all with aerobics (and few people can after 35 or so), you will just become a skinnier, flabby person. You will not be able to develop a muscled or toned physique. In fact, your muscles, heart and lungs will shrink over time as they become more efficient at doing the same thing. But if called upon to handle unusually high levels of stress, they won’t be able to.

For optimal health, you must include resistance training in your workouts unless your current condition simply won’t allow it. Muscle stress is crucial. This is for life, and in fact, it becomes ever more important as you negotiate your senior years. Resistance training reduces the accumulation of dangerous organ fat along with your risk for chronic diseases such as diabetes, cancer and cardiovascular problems.

You can dramatically reduce the amount of time you workout each week with fast-paced resistance training. Two hours a week is all you need for high levels of fitness and body sculpting. Plus, you’ll get all the aerobic stimulation you need if you follow the workout guidelines in “Metamorphosis.”

You should engage in high-intensity interval training (HIIT) once a week. Most types of favored workouts can be adapted to HIIT. Again, this is for life. Your HIIT workout needs to put you in a stress zone where you experience muscle soreness. If it doesn’t, you’re either not

adding enough intensity or you’re doing it too often and your body is acclimating. Today, the bywords for workouts are “intensity” and “brevity” – enough intensity to create some moderate level of stress that your body must step up to handle, and enough brevity to let you do other things with your life besides sweating in a gym. You need to practice a yoga-like stretching routine once or twice a week. This can easily be done at home in front of your TV. If you don’t stretch, not only will you beg injury, you will pay a steep price as you get older. You’ll call it “aging,” but it’s really “opportunity lost.”

Never stretch a muscle group for more than about two seconds before releasing. Then repeat, always with gentle transitions. For example, if you want to stretch for 10 seconds, stretch for two seconds five times. If you stretch before a workout (seldom necessary if you stretch after), make sure you break a sweat first (www.stretchingusa.com/ active-isolated-stretching).

If you want to maximize your individual fitness potential and muscle development, you must avoid overtraining at all costs. Overtraining actually leads to muscle shrinkage because it initiates a hormonal condition that converts muscle into fuel to protect the body from its overstress status. Muscle growth and repair occur only on resting days between workouts!

Dr. Charles Webb is a wellness mentor, functional wellness practitioner, national speaker and architect of the Reclaim 24 Lifestyle Enhancement Program, for which he has written the books, “Reclaim 24” and “Metamorphosis.” His professional education includes doctor of chiropractic, functional endocrinology and functional neurology. He is also president and clinical director of his Imagine Wellness Functional Medicine Center, located at 115 Gallery Circle, Ste. 209, San Antonio, Texas 78258. Webb is a licensed provider for the Pastoral Medical Association who serves members seeking non-invasive, natural methods for gaining and preserving wellness. For more information, call 210-798-9322 or visit www. drcharleswebb.com.

That’s my nutshell version of current fitness advice, and it’s not junk mail! Contact my office if you need to know more. ■

NFIT MAN may/june 2013

 outdoor fitness

Get to the top of your golf game by following a few tips for improving your distance driving and putting.

G lf by RICHIE COUGHLAN

» » » » » » » » » » Like 18

NFIT MAN may/june 2013

a Pro

driving for distance

One of the most common questions I get asked on the lesson tee is, “How do I hit it further with my driver?” Jokingly, I normally answer, “swing faster.” It’s actually true! On a serious note, though, let’s examine a few setup opportunities where I believe we can make a difference. First, I would like you to take a stance that is slightly wider than normal with your left or lead toe turned out slightly. The right toe should point straight ahead, allowing you to turn over a stable right side and create some resistance during the backswing. This simple stance setup really gets the lower body primed to fire properly in the downswing. Secondly, make certain you are positioned at address with your head and upper body tilted to the right of center and behind the ball. When done correctly, the lead or left shoulder (for right-handed players) will set higher than the trail or right shoulder. This secondary tilt is

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approximately four to 10 degrees. Once you have made your full turn behind the ball during the backswing, your head must remain behind the ball at impact to deliver maximum force.

Putting

Putting is a fun part of the game of golf, but it often creates great stress for golfers. If they putt poorly, their scores will not go down. There are two major problems I see every day with golfers who putt poorly. Golfers not only set up to the ball incorrectly, but they also do not stay still during the stroke. The putting stroke is rotational in nature. When done correctly, stroke rotation is limited to the upper body (torso turn) only, with no lower body or head movements. The head and spine angle set at address should remain still during the stroke. Too many golfers either move their head or eyes off the ball prior to impact, causing loss of putter control and poor line and speed. I suggest the following for a potential fix to

the problem. Everyone has an extra putter or two at home, in the office or in the garage. Set up to the golf ball in the hallway. As you position your eyes over the ball and set the putter head behind the ball, make sure your head is touching the wall. Once you’re ready to start the stroke, focus on your head remaining still and staying in contact with the wall throughout the whole stroke. When ready, smoothly stroke the ball along the carpet or wood and do not look or move your head until the putter head has stopped in its finished or end position. This should allow the putter head to do a few things that are critical to successful putting. The putter should accelerate and travel on the proper path, and the putter face should return to “square” at impact. This simple setup and stroke tip should help you roll the ball like a pro. ■

Richie Coughlan is the head instructor at TOUR Academy – TPC San Antonio.

If you putt poorly, your scores will not go down.

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NFIT MAN may/june 2013

ď Ż cover story

NFIT MAN may/june 2013

Optimizing

Lifestyles Guiding his patients along personalized paths to changing their lives and lifestyles, Dr. Charles Webb focuses on the art and science of wellness at the Imagine Wellness Center. by Jody Joseph Marmel Photography by oscar williams

ll of us would like a healthy body. And a shape based more on muscle than fat. And a healthy mind with less stress. Add in personal wellness, plus quality-of-life principles, and you are living an optimized lifestyle – that is, if you are a committed participant in Dr. Charles Webb’s Reclaim 24 Wellness Program. This program highlights reclaiming and maintaining your health 24/7. “I put all the emphasis on a functional practice that teaches our patients how to take care of themselves,” Webb explains. In fact, at the Imagine Wellness Center, patients are often called “practice members.” That emphasizes taking personal ownership of their health by adopting lifestyle practices promoted by Webb and his staff. Following these self-care practices becomes a daily routine that results in “ageless living”: looking, feeling and testing much younger than your calendar years. Webb’s approach rests on five major pillars that help guide the center’s patients as they journey on a life-changing path to healthy living. These pillars are nutrition, fitness, detoxification, hormonal balance and a healthy, fully functional nervous system. “I have included two other important components among the five major pillars,” he says. “These are emotional health and spiritual wellbeing.” Looking at these words and understanding the importance of each one is just the beginning of achieving overall wellness and youth extension. Webb, the founder of the Imagine Wellness Center, paints the picture best: “My greatest joy lies in educating imaginative and proactive people in the art and science of wellness so that they are able to reverse our culture’s powerful, negative pulls and enjoy lifelong optimized living. I’m challenging the fact that our country’s disease-care model is called health care – and people actually believe it! If you want wellness, you simply must change the beliefs and habits that keep you from being well.” » NFIT MAN may/june 2013

earning and embracing self-care wellness practices translates to conscious choices. People tend to be a bit lazy in nature, and they depend on their insurance cards to take care of them. But that is a far cry from being on the road to a healthier you. Webb’s views on conventional medicine are both respectful and realistic. “Conventional medicine is mostly a series of quick fixes. The approach taken may solve health issues temporarily, but not at all in the long run. This traditional model needs revision because it’s broken, even as we speak. “Today, more emphasis is being placed on a functional practice – simply, how to take care of yourself for life. Wellness

To achieve “ageless living,”

you need to be aware of how you are treating your body. comes largely from the ability of the body and mind to heal themselves, given the right stimuli. Patients learn how to use the educational tools we give them to achieve the highest levels of wellness.” This man is genuine. A natural at public speaking, Webb gives free presentations often. He has been aired on the radio, television talk shows, videos and podcasts. Being well-known and well-established, he recently revised his first book and published his second, entitled “Metamorphosis: Transforming Your Body, Mind and Life.” The book explains the methodology he advocates for his patients and himself, and why. For those seeking a life that extends their youth and well-being far into their senior years, this book is a great introduction to the plethora of benefits received when following the Imagine Wellness Center’s tailored plans for individual wellness. “Most people come to me because they have been to one of my lectures, read my books, heard me talk on the radio or visited my website,” Webb says. “They are educated about the way we work even before they make their appointment for their initial consultation.” The No. 1 goal at Imagine Wellness “is to bring true

NFIT MAN may/june 2013

health and wellness to those willing to take personal responsibility.” Such patients will not accept “anything less than maximum results.” This is why a thorough evaluation is done and a tailored diagnosis is derived from concrete tests. Nutrition is a key element in the Reclaim 24 Wellness Program. “It is an essential element in recovering from hormonal dysfunction, unhealthy lifestyles, gastrointestinal disorders, being overweight and a myriad of other health problems. Good nutrition is essential for becoming healthier and more fit, and looking and feeling your best.” The objective is to target an individual’s health needs and utilize correct diet and supplements for treatment and recovery. This allows your body to function at an optimal level on its own. Whether you live in San Antonio or far away, Webb will conduct a consultation either in person or by phone. This proven system relies on scientific results to construct a health plan tailored for you. For those who have actively engaged in certain exercises and other lifestyle changes, the results have been amazing! Webb’s interest in health and wellness started at an early age as he was growing up in Kansas. Being a fan of Jack Lalanne and Steve Reeves (also known as Hercules), he was in tune with exercise and healthy eating. But he did not know at the time what his passion was. At one point, due to his keen interest in and love for animals, he contemplated becoming a veterinarian. “It wasn’t until college that I figured out what I wanted to do with the rest of my life.” He went to chiropractic college after seeing a chiropractor heal his brother from a lifelong, debilitating disease for which medicine had no answer. Leaving Kansas at the age of 26, Webb set up a chiropractic practice. While attending a seminar in San Antonio, he knew on his second day of being in the city that he would relocate to the Alamo City. The following year, he did. Finding the weather and culture alluring, he has never regretted the move. San Antonio has been his home for two decades, and he plans to keep it his home. Semi-retiring in 1996, Webb re-entered the health scene in San Antonio in 2005 with his Imagine Wellness Center practice. Not being able to stay away from his true passion, he became even more involved in quality-of-life solutions. By then, he had taken post-graduate training in functional endocrinology and functional neurology. In many ways, this was a new beginning for both Webb and his patients. With thousands of lives transformed, their testimonials can be read online, heard on videos and seen on YouTube. One of the many testimonials reads, “This is a complete program, so well thought-out, well planned and

Webb is a firm believer in

living a life that is fulfilling in all ways possible. thoroughly explained … like clockwork. I no longer need a gastroenterologist for stomach and digestive problems, a rheumatologist for fibromyalgia pain, an internist for insomnia and depression or an endocrinologist for hormone imbalance.” Webb is a firm believer in living a life that is fulfilling in all ways possible. “Everyone is destined to leave the planet – even us ‘boomers.’ In the very end, our bodies will just stop working. My fondest vision for those I care about, including myself, is that we will cavort through our ‘senior’ years with pep in our step, a twinkle in our eyes and the joy of getting out of bed each morning under our own steam while looking deliciously to the adventures of the day.” Webb says it is within everyone’s reach to become an active participant in life and to ensure it is vital by making informed choices within our control. Being passionate and willing to do your part makes Webb’s vision a shared vision. This is exactly what he set out to do (and has succeeded in) by sharing his proven system. Webb wants to make his patients independent by providing the necessary tools, framework and ongoing educational classes. The rewards for independence are endless. Indeed, you sometimes have to step “outside of the box” to protect yourself and your family. The relationships in your life will grow stronger and healthier as you do. As you stop and smell the roses, take the time to think about “stepping up to the plate.” To achieve “ageless living,” you need to be aware of how you are treating your body. “What you do every day, what you eat, what you put on your skin … all these things dictate biological age. While you can’t change your calendar age, you can resist or even reverse years of stress damage by using my easy-to-follow ‘Metamorphosis’ protocols. With this comes the start of optimized living. “My biological age is much younger than my chronological age.” As Webb proudly says this, he wants the same for all mankind. The problem is that all mankind doesn’t seem to want the same thing. They won’t make the necessary changes. Often, they don’t even know where to start. But nothing can beat proactive, optimized living. It is a lifestyle available to all who want to learn how to take control of their bodies and minds. “Change can be difficult and often seemingly impossible. But if you are unhappy with the way you feel, the way you look and your general lack of well-being, change is essential.” Thank you, Dr. Webb, for your words – and for sharing your wellness lifestyle with your undying passion to teach others to live life to the fullest. That is the best present of all. ■ The Imagine Wellness Center is located at 115 Gallery Circle, Ste. 209, San Antonio, Texas 78258. For more information, contact Charles Webb, D.C., CCST, at 210-798-9322 or www.drcharleswebb.com. NFIT MAN may/june 2013

 success story

Death Defiant Bodybuilding champion Todd Elwing comes back from death and defies the odds. by Lenore Kaiser

Angels come in many forms. One came into my life through a friend request on Facebook. Todd Elwing grew up with a love for fitness, doing his first bench press at the age of 6. In junior high, he got more serious with weight training for football. On Christmas Day of his freshman year of high school, his father gave him a weight set and bodybuilding books. Joining his first gym at the age of 16, Elwing continued to excel. When given the opportunity of football scholarships, he turned

NFIT MAN may/june 2013

them down for his love for and pursuit of bodybuilding. Then at the age of 21, as he was getting ready for NPC Nationals to take his first shot at turning pro, a drunk driver ended his life as he knew it. According to witnesses, 21-year-old Elwing was walking across the street in downtown Columbus, Ohio, with two of his friends when a speeding vehicle went across four lanes from the other direction headed directly in their path. Elwing, who was hit first, was hit with such force that his left leg was severed off below the knee and landed next to his lifeless

body. He died instantly. He was dead for 10 minutes and 48 seconds. Paramedics arrived on the scene and reported Elwing with one broken leg, one detached leg, broken ribs and collapsed lungs, and the aorta of his heart 3/4 ripped open. After trying to resuscitate him with no luck, he was tagged and a sheet was drawn over him. They moved on to Elwing’s friends to assist with their injuries. One of the paramedics, Mike Carr, felt compelled to go back to Elwing’s lifeless body. To his surprise, he realized that Elwing’s aorta had formed a clot

around the tear, which caused his bleeding to stop, giving paramedics enough time to rush him to the hospital to perform heart surgery and reattach his left leg. Elwing was in a coma for more than a month and hooked up to life support for 22 days. With no positive progress, shortly after, his life support was unplugged. To doctors’ surprise, he kept breathing and woke up five days later to a body that was paralyzed from the chest down. Many things go through your mind when faced with who you were before such a tragedy and who you are now. After coming back from a near-death experience, life took on a whole new meaning for Elwing. His reason for working out was no longer to become a professional athlete, but to simply gain strength and become mobile. A doctor told him, “Don’t expect to ever get out of bed again. When you get out of the hospital, you will be admitted to a nursing home, where you will live out the remainder of your days.” With pure determination and refusal to be defined, three years after his accident, Elwing re-entered the gym to start where he left off with his love for weight training. After fourand-a-half years confined to a wheelchair, he

“

Positive energy breeds positive energy; negative breeds negative.

It all starts with you.”

was able to walk with the assistance of loft strand crutches. In 2002, Elwing became the wheelchair bodybuilding heavyweight world champion. Today, Elwing works fulltime as a motivational speaker – or an “inspirational angel,” as he refers to himself. He shares his story and his journey with others and believes that is why God brought him back from death. He hopes his story will inspire individuals to appreciate what they have and motivate them to be the best they can be. “It only takes an hour to get a workout in,” he said. “It comes down to priorities. For people who are not stuck in a wheelchair and can get up and run … you can do a lot in a

10-minute run every day. I so wish I could run!” In closing, Elwing refers to one of his favorite lecture talks: “Positive energy breeds positive energy; negative breeds negative. It all starts with you! Appreciate the journey, and what’s now for tomorrow is coming and today will be forever gone.” To learn more about Elwing, visit www.1048believe.com. ■ Lenore Kaiser is the wellness director and owner of Kaiser Medical Management. For more information, call 1-800-764-0418 or visit www.kaisermedicalmanagement.com.

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NFIT MAN may/june 2013

 senior men’s fitness

Lessening

Surgical Stress

To help prevent postoperative infection and shorten our recovery time following surgery, maintaining health and fitness as we age is key. by Dr. Guy Banta

NFIT MAN may/june 2013

I recently underwent a three-hour surgical procedure – the first surgical procedure for me in 40 years. Recovery was complete; however, I was forced to realize what a tremendous insult surgery and serious injury can have on the human body, especially as we age. In addition, I could see how individual fitness level has a tremendous influence on recovery time. What are some of the normal responses and effects seen from injury and trauma, to include surgery, and how do they stress the whole body system? How does an increase in age negatively enhance these responses, and how does fitness retard the response? “Surgical stress,” as it is most commonly called, stimulates number responses during and after injury or trauma. These include independently or in combination: endocrinological,

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Individual fitness level has a tremendous influence on recovery time.

immunological and hematological changes. Depending on the severity of the injury or trauma, the magnitudes of such responses vary. Two responses I noticed most readily following my surgery were loss of a lot of weight over just a couple of days and post-surgery swelling and fatigue. Although hormones produced by systems such as the endocrine system have many body organ “normal” functions, stress response frequently characterizes an abundant increase in these hormones. Pituitary secretion can present as an increase in cortisol, which is a steroid hormone that helps regulate blood pressure, cardiovascular functions and the body’s use of fats, proteins and carbohydrates. Cortisol is also involved with glucose metabolism, insulin release for blood sugar maintenance and inflammatory response. Vasopressin, another pituitary secretion, affects the kidney and causes the pancreas to release glucagon, which may diminish insulin secretion. The overall metabolic effect is mobilization of substrates to provide energy sources, and a mechanism to retain salt and water and maintain fluid volume and cardiovascular homeostasis. Although this stress response developed evolutionarily to allow injured animals to survive by catabolizing their own stored body fuels, it is not a necessary response in current surgical practice. In fact, depending on the patient’s underlying state of health (and age), such response, if not controlled, can lead to considerable delay in recovery and/or other health detriment. So we generally look negatively on this type of response and try to resolve quickly through supplements and post-surgery rehabilitation, like ice packs and guarded progressive exercise and strength training. Immunosuppression is also a known consequence of surgical stress and injury. Infection after surgery and trauma is a major cause of increased morbidity. Injury/ trauma and surgery increase the stimulation and activity of select cellular activity, which causes a depression of cell mediated immunity (CMI), which leads to an increased risk of infection. A functioning immune

system is ultimately the patient’s greatest protection against postoperative infection. Feelings of malaise and postoperative fatigue have a strong influence on recovery from surgery and return to work. The theory of postoperative fatigue is that it encompasses psychological and cultural mechanisms, as well as physiological changes, again with some relationship to overall general health and age. Unfortunately, we know as we age, strength, metabolism, hormonal response, cognitive ability, stamina, sleep patterns, mobility, etc., decrease. However, science has clearly demonstrated – and I have attempted to emphasize in my previous writings – that the amount of change does not need to be significant with the passing of each year. Maintaining continued cardiovascular, metabolic, nutrition, muscular and mental strength as we age reduces the effect of all insults, particularly as addressed in this writing about injury and trauma associated with surgery, which seems to occur more often as we age. Regular exercise leads to maintaining proper weight, cardiovascular efficiency, increased musculoskeletal strength and flexibility and better functioning metabolic, endocrine, hematological and immune systems. Being fit at any age is the best preventative, and it is the best recovery. A sedentary lifestyle is a precursor to disability, longer recovery, a greater incidence of morbidity and/or mortality and a depreciated quality of life. Finally, I must address the importance of returning to daily activity after surgery when your physician gives permission to do so. Your pre-surgery level of fitness has a direct bearing on your return to daily activity and exercise. The fitter you are at any age, the better surgical candidate you make and the faster your recovery. ■

For more information, contact Dr. Guy Banta at gbanta@eagleappliedsciences.com or gbanta@imawtexas.com. NFIT MAN may/june 2013

 preventative measures

the latest craze

NFit catches up with MaxLifeDirect. com founder Joel Sauceda about the benefits of his increasingly popular Antler Velvet Max and Antler Velvet Max Extreme products. Special to NFit

extract,” you quickly discover that there is great interest in this “fountain of youth” supplement, as Sauceda calls it. Recently, Sauceda says his product received national media attention when the NFL, the MLB and the PGA placed a ban on the use of his supplement by their players due to a misunderstanding of the ingredients of the product. Sauceda was also contacted and interviewed by the Harvard Crimson, as many of their athletes had begun using his supplement to enhance their athletic performance. Since the influx of media attention, Sauceda’s company has grown at a rapid pace. NFit caught up with Sauceda at his corporate offices in San Antonio to ask him what the about deer antler craze is all about.

In 2007, Joel Sauceda, a local cycling enthusiast and entrepreneur, launched a company in San Antonio called MaxLifeDirect.com. This company ships a unique line of liposome spray supplements to customers worldwide. Now it is gaining national and international attention with a couple of its flagship products called Antler Velvet Max and Antler Velvet Max Extreme. While MaxLifeDirect.com is primarily a Webbased company, some of its supplements are currently available at specialty clinics throughout the country and soon will be available in various health food stores.

Antler Velvet Max makes national news When you Google the term, “antler velvet

NFIT MAN may/june 2013

Our formulations are not steroids, and they do not contain any banned substances. They are 100-percent natural.

NFIT man: Can you tell us what deer antler velvet extract is and what it does for people? joel Sauceda: First off, I would like to set the record straight on our formulations. Our formulations are not steroids and do not contain any banned substances. They are 100-percent natural, and nobody will fail any type of “doping test” when this product is taken. I have scores of pro and amateur athletes who use our formulations daily because they work. Deer antler velvet extract has been used by the Chinese for over 2,000 years for its medicinal qualities, and is becoming very popular now in the USA with professional athletes due to its ability to help the body create IGF-1 naturally. Without getting too technical, increasing your IGF-1 levels in your body can help with increased muscle size and reduction in fat. It essentially helps the people who use it achieve a more toned body and increases athletic performance and endurance. I know because I have been using this formulation for almost 10 years. NFIT: How did you come across this product? Sauceda: I used this product (same manufacturer) way back in the ‘90s when I was a distributor for a direct sales company that offered a version of this formulation. Over the years, I was fortunate to meet the creator of the formulation (Ricardo Lentini), who was also responsible for bringing this formulation to the USA from New Zealand and introducing it to the Western world. We formed a friendship, and he entrusted two special formulations to me in 2007. I private labeled the formulations and put my Internet marketing expertise to work, as well as my enthusiasm for health and fitness and this product, and the rest is history! Today we have customers worldwide who reorder these formulations month after month and year after year and swear by the results they get.

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Original 7500 NG - Build Muscle - Lose Fat - Stay Toned

NFIT: Is this product safe for women? Sauceda: I get asked this question frequently, and the answer is yes. Women will not “bulk up” using this product, but will improve their muscle tone and increase their intensity and stamina in their workouts. NFIT: For what age group would you recommend this product, and how long do you have to take this product to see results? Sauceda: The product is recommended for ages 18-plus. This is not an “instant result” type product. It can take up to two weeks, in some cases, for people to notice a result in terms of physical. However, people who stop taking the spray notice the difference once they stop and ultimately begin ordering again due to the positive effects it has on them. This is a product you will want to take for the rest of your life because it will make you feel that good. Just like anything else in life, if you keep doing good things, you keep getting good results. Using this product falls within that same category. I use it every day of my life, and at 40 years old, I am a stronger cyclist than I was in my early 30s. I recently completed a 500-plus-mile cycling trek across Texas in support of OperationComfort.org, and I attribute my success on that ride to the positive results this product has had on my endurance.

NEW

Antler Velvet

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EXTREME

NFIT: Where can people get this product right now? Sauceda: You can visit our website at MaxLifeDirect.com, where you can order online, and we will make our formulations available at selected retail locations in San Antonio and nationwide. We will post those locations on the website when they become available. We do offer a 100-percent moneyback guarantee on all of our formulations.

For more information, visit www.maxlifedirect.com.

For More Information: MaxlifeDirect.com NFIT MAN may/june 2013

 preventative measures

Summer Strategies for Fitness How to turn the dog days of summer into fun in the sun

by Lisa Cruz PHOTOS COURTESY OF AMERICAN HEART ASSOCIATION

pulitzer-prize winning writer Russell Baker once said, “Ah, summer. What power you have to make us suffer and like it.” Finding respite from the scorching temperatures of a South Texas summer can make even the fittest among us long for ice cream and a shady tree rather than a run or a bike ride, but turning a lazy summer day into a warm-weather adventure can be easier than you think. As a nation, we’re not getting enough physical activity – and that inactivity is contributing to many diseases. Heart disease is the leading cause of death in America, and rising obesity rates among children have contributed to the startling thought that today’s U.S. children are the first generation in history expected to live sicker and die younger than their parents. Physical activity is one of the seven leading lifestyle factors necessary to combating heart disease and stroke, along with obesity and diseases like cancer and diabetes. Debbie Davis, program director for Shane Diet & Fitness Resorts at the Westin La Cantera Hill Country Resort, helps people year-round through the onsite wellness program. “During the summer months, our clients enjoy being outdoors more for many reasons, including simply having time to do things other than their normal routine,” she said. “The wind on your face, the sun on your skin seems to have a natural ability to make many feel good.” So what counts as physical activity? The American Heart Association recommends at least 150 minutes of moderate intensity physical activity a week. Any activity is better than no activity, but movement that raises your heart rate and challenges your muscles affords the most benefits.

» Be sure to hydrate before taking on any outdoor activity in the summer and wear lightweight clothes to keep cool.

NFIT MAN may/june 2013

Warm-weather guidelines

When the temperature goes up, exercising outside becomes more

Longer days means more time to spend an active afternoon playing in the park or seeking a new adventure with the family.

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“The most important tip for working out in warm weather is HYDRATION.”

challenging. Even heat-loving, sun-seeking exercisers can become overheated when the sun is beaming down in the heat of the day. And humidity doesn’t allow your sweat to evaporate as quickly, so your body has a harder time releasing heat. “The most important tip for working out in warm weather would be hydration,” Davis said. “Heat exhaustion can happen quickly and occurs when the body’s natural cooling system can no longer cool itself, resulting in lightheadedness and increased blood pressure, and can create such a stress on the body where conditions are right for a stroke to occur.” So how much water should you drink? Davis explained that “an individual should consume six to eight ounces of water every 20

minutes while performing exercise or any other outdoor activity and always consume water after outdoor activity to aid in the rehydration process.” The American Heart Association also recommends:

➊ Avoiding exercising outside in the early

afternoon ➋ Wearing lightweight clothes ➌ Listening to your body and taking frequent breaks in the shade ➍ If you’re a heart patient, older than 50 or overweight, check with your health care professional before you start an exercise routine. Certain heart medications such as betablockers, ace receptor blockers, ace inhibitors,

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calcium channel blockers and diuretics can exaggerate the body’s response to heat.

finding time

Between family vacations, kids’ camps and general day-to-day activity, families on the go know that finding the time to exercise during the summer can be even more challenging, but there are many ways to sneak in exercise during this busy time. Old-fashioned backyard games like jumping rope, tag or relay races help get the heart rate up. Get creative and build an obstacle course with your kids that involves activities like hopping, reaching, pulling and racing. » NFIT MAN may/june 2013

Baptist Medical Center employees warm up before their walk on National Walking Day in 2012.

Hiking is a fantastic way to explore new places. Check out the Texas Parks & Wildlife website for a list of local state parks to discover at www.tpwd.state.tx.us. You can also check out www.fitcitysa.com for a great list of local fitness events and classes. And of course, diving into a local pool is a great way to cool off, spend time with the family and get in a good workout. Remember: Skin protection is critical during the summer, so don’t forget those wide-brimmed hats, sunglasses and water-resistant sunscreens of at least SPF 15.

eating right

When it comes to food, the summertime opens up a plethora of options as summer

NFIT MAN may/june 2013

fruits and vegetables hit the farmers’ markets and supermarket stands. Proper nutrition before a summer workout or even before daily physical activity like mowing the lawn helps keep energy levels up. But if you are wondering whether you need to “carb up” before your daily walk, the answer is no, according the American Heart Association – not unless you are doing heavy intensity or long-duration exercise. “Fruit of any kind will help in providing fluids to the body to help with hydration,” Davis said. “Another item would be oatmeal, which has carbohydrates and fiber that are a ‘slow release’ type of energy.” And what should you eat post-workout when you might be tempted to reach for that ice cream cone or even a cold drink filled with sugar? “Post-workout, a piece of fruit is a great

way to apply some quick carbohydrates to the body,” Davis said, “and it will help aid in the rehydration process necessary for electrolyte replacement due to perspiration.” Whether you are an avid fitness aficionado or someone starting new, the summer is a great time to discover activities you enjoy, share them with friends and family and begin to build a healthier tomorrow for you and your loved ones. ■

For more information on how to incorporate better nutrition or physical activity into your life, visit www.heart.org or call the San Antonio chapter of the American Heart Association at 210-617-2600.

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ask  expert talk

“Expert advice from your trusted BHS Physicians Network.”

the experts

Dealing With GERD Knowing when and how to treat the disorder can alleviate the discomfort of heartburn symptoms.

Photo by Mark Humphries

by Dr. John Metersky

NFIT MAN may/june 2013

Almost everyone experiences GERD, gastro esophageal reflux disorder, at some point in his or her life. Most commonly known as heartburn, GERD is characterized by a burning sensation in the chest or throat. Heartburn can be triggered by a number of things, most commonly large portions, fatty foods and late-night meals. Easily treated with medications, heartburn itself is not usually a cause for serious concern. If it becomes a daily occurrence, however, or is accompanied by difficulty swallowing or chronic coughing, it may be a symptom of a greater problem such as a hiatal hernia and could require surgical treatment.

BHS PHYSICIANS NETWORK

Q: What is GERD, and how is it typically treated? A: GERD is heartburn. It occurs when the stomach becomes distended and puts too much pressure on the lower esophageal sphincter (LES), the ring of muscle that prevents the stomach contents from coming back up into the esophagus. In the past, the only way to treat it was with antacids such as TUMS and milk of magnesia. The introduction a few years ago of H2 blockers such as Zantac, Pepcid and Tagamet completely changed the playing field, and these are now among the most common treatments for people with heartburn symptoms. Q: When nonsurgical treatments don’t work, what are the surgical alternatives? A: Surgery can be effective for those people for whom medication is not an option due to side effects or the fact that the drug simply isn’t managing the symptoms. In those cases, there is often a larger issue such as hiatal hernia going on. In those cases, we recommend a robotic-assisted laparoscopic nissen hiatal hernia repair with esophagogastric fundoplication. Q: How does the surgical procedure work? A: A hiatal hernia occurs when the upper part of the stomach has been sucked into the chest through a tear or weakness in the diaphragm. By performing a robotic-assisted laparoscopic procedure, we are able to pull the stomach back into the abdominal cavity outside of the chest, repair the defect in the diaphragm behind the stomach and wrap the upper stomach around the lower esophagus, thereby recreating that LES high-pressure zone, which prevents stomach contents from getting into the esophagus. The procedure is done under general anesthetic, takes approximately one-and-a-half hours and involves an overnight hospital stay. Q: Who is a good candidate for this procedure? A: Before undergoing this – or any – procedure, the patient will undergo a full workup to determine whether or not it will be beneficial. A good candidate for this type of surgery is one who has a significant hiatal hernia and also has good esophageal motility. If a patient has an esophagus that is badly scarred from reflux, or if the esophagus doesn’t propel well, that person is not a candidate for the procedure. Q: What are the risks and benefits of the procedure? A: This is a very effective procedure, but as with any surgery, there are risks. The most

common is dysphasia, which can occur when the stomach is wrapped too tightly. This causes difficulty swallowing and can be more painful than reflux. However, I have never had that happen. The benefit is that it actually corrects the anatomical problem causing the GERD, rather than just treating the symptoms, which is what medications do. Q: What is the recovery period? Are there any lifestyle changes? A: Within two weeks of the surgery, most people are back at work. However, it is approximately two to three months before they are back on a normal diet. A liquid diet is all that is consumed for the first week post-op, with solid foods being introduced very gradually. Those who are obese, who smoke or who suffer from a chronic cough are at a higher risk for recurrence of symptoms, and up to 50 percent of patients will need to go back on heartburn medication at some point. However, the symptoms will be milder and easily controlled.

John Metersky, M.D., is a board-certified general surgeon specializing in advanced laparoscopic and robotic surgery with St. Luke’s Surgical Care, located at 7940 Floyd Curl, Ste. 620, Tower II, San Antonio, Texas 78229. For more information, call 210-614-7300.

GERD is characterized by a burning

sensation in the chest or throat. NFIT MAN may/june 2013

ask the experts Heart Health Catch problems early through prevention and take a proactive approach to your heart health with a CT coronary calcium scoring. Special to Nfit

Photo by Mark Humphries

Prevention is key to maintaining a healthy heart, and being proactive about one’s heart health is one way to catch problems early. Along with having regular blood pressure, glucose, cholesterol and weight screenings, Dr. Laura Jacobs recommends one procedure that is affordable and insightful for those at risk for heart disease.

NFIT MAN may/june 2013

Q: What is a CT coronary calcium scoring? A: This is done using a special type of X-ray called CT (computed tomography). A CT coronary calcium score will detect coronary plaque long before a stress test will because it catches the plaques in the heart and arteries when they are microscopic – potentially before they would be visible even in a cardiac catheterization, another common test. A stress test will only detect a significant stenosis (narrowing) that is already blocking the blood supply of that coronary artery. A CT calcium score test ranges in cost from $75 to $150 at various imaging centers, and involves no contrast dye or IV. The exposure to radiation is minimal.

Q: What are the advantages of this test? A: Catching heart disease early with a CT coronary calcium score has a major advantage in that it would prompt the initiation of more aggressive lifestyle modification efforts, and the initiation of an aspirin and statin for secondary prevention purposes. A statin is a medication typically used to help lower cholesterol, but would be indicated in this situation even if cholesterol numbers were perfect. The statins stabilize plaque and keep it from growing or cracking, which would expose the cholesterol to the blood stream. Exposing cholesterol to the blood stream is what causes a clot, which results in the sudden occlusion of an artery that causes a heart attack.

Q: What are some nutritional secrets to heart health? A: There are nutritional supplements that I often recommend to my patients. I call it my “cardiac cocktail” – it includes fish oil, vitamin D, coenzyme Q10 and magnesium.

Laura Jacobs, M.D., is board certified in cardiovascular disease. She can be reached at Heart Clinic of San Antonio, located at 502 Madison Oak, Ste. 250, San Antonio, Texas 78258. The phone number is 210-483-8883.

Prevention is key to maintaining a healthy heart.

»»»» NFIT MAN may/june 2013

ask the experts

New Year, New You Setting goals and sticking to them by Beth Zimbicki

at the beginning of a new year, and many people resolve to start a new fitness regimen to get into shape, lose weight and eat healthier. But by March, some people lose momentum. Here are some tips to help you get back on track to meet your goals and continue on a healthier journey for years to come. Q: What are some of the ways we can set goals for healthier lifestyles and stick to them? A: It helps to develop a health vision before jumping into goal setting. Think of where you would like to be one year from now in all areas of your life – physical health, emotional health, stress management, relationships, career, finances and creativity. Brainstorm ideas and tap into your motivation to make changes in those areas. Identification of your personal motivation to change is essential to staying consistent with making changes. For example, say you want to work on your physical health and improve your diet so you have more energy to keep up with the grandkids. Put a picture of the grandkids on the fridge or something like that to remind you frequently why you are making changes. Then review your health vision and identify which areas you feel ready to take action in during the next month. For the areas you are not ready to change in the next month, either go back and develop motivation in that area further or wait to set a goal in that area later in the year. For the areas you are ready to change in the next month, set a SMART goal, which is a specific, measurable, attainable, realistic and timely goal. For example, based on your health vision to improve your diet to have more energy to keep up with the grandkids, think about what area is realistic to change in the next week for the short term. Brainstorm

NFIT MAN may/june 2013

ideas and pick the one or two small changes that you are confident you will be able to make in the next week. Turn that goal into a SMART goal and make it as specific as possible – for example, “I will pack a lunch from home instead of eating out three days a week.” Then look at your calendar for the next week to pick the three days you will pack a lunch. Identify any possible barriers to meeting your goal, like going grocery shopping early in the week so that you’ll have what you need on hand to pack a lunch, or waking up earlier or packing the lunch the night before. At the end of the week, review your goals to see what worked well and what you would change for the next week. It is important to keep revising your goals frequently and to review your health vision every three months to keep refining what you are working toward and to keep your motivation relevant. It is also important to record progress and set up rewards that relate to your goals, like a new healthy cookbook or a set of containers to take your lunch in. It is also helpful to have someone who is supportive of your goals and can help you be accountable – maybe a workout buddy, a family member or a health/wellness coach. Have a system of reminders in your daily life to support your goals such as a calendar, a phone or health-related apps or websites that help you identify your motivation and set goals, as well as maintain your motivation. One of my personal quotes that helps me when I am working on goal setting is, “Start by doing what is necessary, then do what is possible – and suddenly, you are doing the impossible” (Francis of Assisi).

Q: How can folks incorporate healthier eating in their lifestyles? A: Building on what has worked for you in the past is a great place to start. Think of a time in your life when you were eating healthier and what was working for you then. Most people have skills and strengths they can build upon and incorporate back into their lifestyles. If it was a time when you were cooking more at home, maybe start again by trying one new recipe a week, rather than setting an unrealistic goal of cooking at home every day. Simple changes can make a big difference. For example, people sometimes struggle with getting enough vegetables. Maybe start keeping salad mixes on hand, or trying a new vegetable to increase variety. A trip to a local farmer’s market can be a fun way to add more vegetables to your diet. Buying produce in season tends to taste better, and talking with the famers can give you ideas for how to prepare. If you are not very confident in the kitchen, maybe take a cooking class to improve your skills so you can incorporate healthier eating into your lifestyle. Get your kids in the kitchen, too, so they learn how to make foods at home and avoid fast food. When trying to eat healthier, start small, identify areas where you might be lacking and set goals that are realistic.

Simple changes can make a

big

difference.

Q: What are some ways to incorporate healthier foods into daily eating? A: Increasing vegetable intake is one of the keys to making your diet healthier. Start filling half of your plate with vegetables and thinking of vegetables first when planning meals or grabbing a snack. Increasing protein in your snacks and meals can help decrease hunger. Choose higher-protein snacks such as nuts, string cheese, cottage cheese, hardboiled eggs, peanut butter and trail mix. Make your breakfast count. Most people tend to skip breakfast or eat refined carbohydrates such as instant oatmeal, cereals, bagels and muffins, which can make you hungrier later in the day. Start with a protein source like eggs, cottage cheese or Greek yogurt when planning your breakfast. It is also important to increase Omega-3 intake in your diet such as such as salmon, tuna, trout, flaxseeds and chia seeds. Q: If people are dieting, should they be allowed a “cheat day”? A: It depends on the person if that is helpful, but it can promote the mindset of being on a diet or off. If you choose to have that piece of birthday cake, choose it and enjoy it – don’t feel guilty about it. If you are making good choices for you and your health, tap into your motivation and make choices that inspire your motivation. It’s really your choice. Eating healthfully is not a diet – it’s a lifestyle change. Beth Zimbicki, R.D., L.D., CDE, is a diabetes educator and registered dietitian at MedFirst. For more information or to book an appointment for nutritional counseling, call 497-2338. To learn more about the BHS Physicians Network, please contact Julie Minnick at jaminnic@baptisthealthsystem.com. NFIT MAN may/june 2013

 corporate wellness

Missions »»»»»»

»»» Accomplished At once an unorthodox way to reach applicants, an exercise in team building and a way to promote health and wellness among officers, the SAPD Running Team more than does its duty when it comes to bolstering the ranks. by Javier Salazar

the sapd is constantly on the lookout for new applicants. They’re also always searching for new ways to reach those applicants. While most police departments across the country rely solely on more traditional means of bolstering their ranks, the SAPD has created a fresh new tool that accomplishes this mission, but also several other missions that are equally beneficial. The SAPD Running Team, created in 2007, seeks to reach a whole different pool of potential applicants. It’s not that job fairs and college workshops don’t work; SAPD recruiters appear at many of those. The Recruiting Detail simply wanted to capitalize on new venues where they might convince more than a few fitness-minded people whose active lifestyles may not allow time for job fairs to consider a career with the SAPD. Go to any of San Antonio’s major organized fitness and/ or running events, and you’re likely to find members of the team competing. Wearing their distinctive bright-yellow racing shirts emblazoned with the SAPDCAREERS. com logo, the individual runners, all active-duty SAPD officers, start and finish the race as a team. “Other runners who see our shirts comment on having seen us at prior events and have seen that we do well,” said Officer Yvonne Padilla, who founded and runs the team. “Aside from being police officers and/or recruiters, we’re also serious competitors who take our own fitness seriously. We figure that since we’re there representing our department, we may as well take home a medal or two.” After the race is over and congratulations are exchanged, the recruiters do some of their best work. “Dur-

NFIT MAN may/june 2013

The old television stereotype of overweight officers sitting in doughnut shops is a thing of the past, and good riddance.” ing the race, our shirts are like moving billboards,” Padilla said. “People will approach us and ask us more about salary and benefits, both of which are way better than you’ll find in many departments. “We direct interested applicants to the website and encourage them to research us. We also invite them to attend one of our free information sessions. Our recruiters also host group workout sessions to show applicants what type of fitness regimen they can expect once they start the training academy. Needless to say, the free workouts are a big hit with the fitness community.” Aside from the running team’s use as a recruiting tool, another benefit was realized. Once word got out that the team was making a difference, officers within the department – even those who were relatively new to serious or competitive running – began inquiring on how to join the team. According to Padilla, who spends her off-duty time training others in physical fitness, “even veteran officers can benefit from doing what we do. By joining, several officers have not only rediscovered the joys of better health and overall fitness, but they also get to have a positive influence on someone looking to start a new career. It’s a win-win.” Indeed, as the members of the team praise and encourage each other over progress in training and successful competitions, they bond even more as a team. This added benefit of fostering teamwork among seasoned members of the department is one of the main reasons they’ve seen their numbers explode from six officers to more than 39 officers of various ranks who love everything the

team stands for. There is definitely an added emphasis on fitness in the SAPD. One of the main reasons comes from the very top. Chief William McManus, a self-confessed fitness fanatic who routinely works out twice a day, every day, encourages functional fitness in his officers at all ranks. “The old television stereotype of overweight officers sitting in doughnut shops is definitely a thing of the past, and good riddance,” McManus said. “The rigors of police work and the evolution of crime over time set the bar high for modern officers. Officers must be ready to push themselves to new physical and mental limits anytime they put on that badge. A physically fit officer is a happier and better prepared officer.” Bluntly put, taxpayers see the added benefit of more productivity from officers who are less prone to illness or injury and stand a much better chance of physically apprehending criminals. The department as a whole benefits as officers who look and carry themselves better in uniform present a more professional and polished image. One of the main disqualifiers of applicants coming into the department is the fitness portion of the test. As San Antonio becomes more fit, this somewhat non-traditional, fitnessspecific approach to recruiting is what the SAPD hopes will continue to bring in better-prepared applicants. ■

For more information on the SAPD and the SAPDCAREERS Running Team, visit www.sapdcareers.com. NFIT MAN may/june 2013

Fit Style for

photography sarah 2013 brooke lyons may/june 42 NFIT MAN by

brandon logan

NFIT MAN may/june 2013

As president of Set, Ready, Go (SRG) Athletics, Brandon A. Logan is responsible for the company’s strategy management, operational production and expansion initiatives. SRG Athletics consists of three divisions: SRG Muscle (fitness), SRG Mentorship (leadership) and SRG Metabolic (health promotion). All three focus on transporting a positive change to an individual by offering the highest quality of best practices through each lifelong educational vertical. A millennial who found inspiration at the nexus of business, community and mentorship, Logan has carved a niche for himself as an entrepreneur, advocate and speaker on all things diversity and business. As a progressive public servant,

NFIT MAN may/june 2013

Logan has received numerous awards and accolades. He was selected as a 2010 San Antonio Business Journal 40 under 40 Rising Star, recognized in the 2011 Who’s Who San Antonio Book: African American Edition and recently highlighted as a 2013 Eligible Bachelor by San Antonio Magazine. President Barack Obama, the U.S. Marine Corps, the Cherice Cochrane Mentoring Foundation, the Alamo City Black Chamber of Commerce and Omega Psi Phi Fraternity have all recognized Logan’s leadership efforts. Logan currently serves on the Greater San Antonio Chamber of Commerce, the SAISD Foundation, Boysville, the Claude & ZerNona Black Leadership Foundation and the San Antonio Lighthouse for the Blind as a director. Additionally, Logan is a member of the Downtown Rotary Club of San Antonio. He has generously and selflessly served as a silent leader in the local community. Logan is a firm believer that your mind, body and spirit all must work on one accord. They must be functioning at the same level and pace for you to produce optimum results in life. As a former athlete, Logan has always been focused on maintaining a healthy lifestyle. “Staying in shape is not as hard as people think it is,” he says. “It just takes an individual to first recognize and understand their body, set achievable goals to build confidence and instill discipline and consistency on a daily basis to achieve the desired results.”

“Regardless of what you aspire to do in life, you must have a functional mind, body and soul to keep pace with your vision.”

NFIT MAN may/june 2013

Daniel Korzeniewski / Shutterstock.com

 nonprofit

caring for

america's national treasure

Operation Comfort provides care and services for military men and women who were wounded while serving our nation in the Middle East. by kelly hamilton Operation Comfort (OC) is a 501(c)(3) nonprofit organization founded in 2004 by Janis Roznowski, an American Airlines flight attendant who was part of a team transporting soldiers to and from the Middle East. “I am honored to have had the experience of being in the presence of some of the bravest men and women I have ever met. We cannot do enough for them. I believe that our military men and women are truly our nation’s national treasure. Now that they are wounded, the onus

NFIT MAN may/june 2013

is on us to do what we can for them.” OC is specifically purposed to help those wounded in Iraq and Afghanistan and in recovery at San Antonio Military Medical Center (SAMMC). In 2004, OC began remodeling waiting rooms at Brooke Army Medical Center because family members of wounded service members were at the hospital for extended periods supporting their loved one through burns, amputations, traumatic brain injuries and post-traumatic stress disorder therapies. In total, there have been 12 waiting rooms remod-

eled, as well as the Marine Corps Annex. Once the wounded troops come to the hospital, their finances change drastically. Often, the wife or mother has to quit her job in order to take care of her loved one. OC offers services to assist families financially during rehabilitation, as well as when the wounded service member is transitioning out of the military and into civilian life. It is often several months before they receive their disability and VA pay, so OC helps them during their transition period. One method OC utilizes to generate funds

{

“I am honored to have been in the presence of some of the bravest men and women I have ever met.”

for the families of wounded service members is through their online thrift store (www.bigvaluedepot.com/operationcomfort). People can post items they no longer want and donate 100 percent of the proceeds directly to OC. When a person buys the item, the funds go directly into OC’s account. By nature, service members are very competitive, and most of them participated in sports when they were in school. OC believes it’s important to put them back into the competitive arena by participating in an adaptive sports program, which consists of hand cycling, bike riding, sled hockey, swimming, softball and amputee surfing. For those more mechanically inclined, OC offers AutoMotivation, a program where the wounded troops have built a 1966 Cobra Kit car and restored and modified a 1954 Dodge Power Wagon used by the Army as a weapons carrier. The National Auto Body Council (NABC) is raising the funds to purchase a building so OC will have a permanent location to house the AutoMotivation program. (To contribute, please go to www.autobodycouncil.

org.) For the third year, Help for Heroes, a British nonprofit organization that helps wounded British troops, invited OC to join them for the Big Battlefield Bike Ride. “This is a great opportunity for our wounded troops to mix with the British wounded troops by riding 350 miles together,” Roznowski says. “They fought side-by-side, and now they can get to know each other in a different way and in a different atmosphere. It’s marvelous to see how well they get along.” This year’s ride will be from Paris to London, and the focus will be on the WWI battlefields. In 2011, OC riders were invited to take on the 350-mile ride encompassing WWII battlefields starting at St. Mere Eglise, south of Utah Beach, to Omaha, Gold, Juno and Sword Beaches, all the way to Paris. Along the way, the riders lay poppy wreaths in honor of all who fought and died. OC’s wounded troops had the honor of retiring our flag on Omaha Beach. “It was very moving to the soldiers and marines who were on the trip and rode on hand cycles, trikes and road bikes.” It is only through the kindness and generosity of others that OC is able to make a difference in the lives of those who have given more for our country than we can ever dream. ■

For more information, visit www.operationcomfort.org or call 210-826-0500.

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NFIT MAN may/june 2013

 events

Fitness Around

San Antonio Events in the Alamo City area in May and June 2013

» May 4 and 5 / 6 a.m. I Ran Marathons May Flowers Double Leon Creek Greenway The I Ran Marathons May Flowers Double is two days of marathons and ultras on the beautiful trails of Leon Creek Greenway, where you can run or walk and enjoy peaceful and friendly races two days in a row. You may choose to run one or two days or any combination of races. www.iranmarathons.com/May.html » May 4 / 8 a.m. Witte Museum Boot Scoot and 5K Run Front lawn of the Witte Beginning and ending on the front lawn of the Witte, this early morning run benefits the Witte’s educational programs by underwriting admissions, program and exhibition fees and bus transportation for students. www.wittemuseum.org » May 4 / 8 a.m. Run for the Hills 5K/10K Bulverde Spring Branch Activity Center (30280 Cougar Bend) The 14th annual event offers several new features this year. The 5K length is once again available, along with a newly expanded 10K length. This year’s theme is “Building Activity,” which ties to the expansion of the former senior center into the new activity center now under construction. www.bsbac.com/Pages/default.aspx » May 11 / 7 a.m. Spa Girl Triathlon JW Marriott San Antonio Hill Country Resort and Spa We look forward to helping you attain full-body wellness in an event that celebrates and honors women. Whether you’re a first-timer or seasoned triathlete, you have come to the right place for a unique race experience in the midst of Hill Country relaxation. This is a great way to treat yourself on Mother’s Day weekend, or to give a big hint to the men in your life to treat you! www.formstack.com 48

NFIT MAN may/june 2013

» May 11 / 8 a.m. Jon’s Run 5K, 10K and Kid’s Fun Run Morgan's Wonderland www.roadracerunner.com » May 11 Quest 4 Success 5K Mission Concepción Park Join us for a fun run and walk through the scenic Mission Reach River Trail. www.quest4success.org

» May 12 / 7:30 a.m. Run This Mother 5K Race O. P. Schnabel Park (9606 Bandera Road) Join us for this women’s-only race! http://runthismother5k.com/ » May 25 / 8 a.m. Texas Hill Country DeMolay First Annual 5K Walk/Run Kendall Lodge. www.active.com » May 25 / 8:30 a.m. Police & Firefighter Memorial 5K/10K McAllister Park, Pavilion No. 2 This 12th annual event will support the Firefighter and Police Officers Memorial Fund. The first 350 registered athletes receive a tech shirt. This race is No. 5 in the Best of Texas Race Series. www.purnellracing.com » May 25 / 8:30 p.m. Get Up & Glow 5K Location TBA Join us for a glowing good time to kick off your summer! All participants will receive glow-in-the-dark tees, and we’ll have glow stations along the route to add to your luminescence as you run along the 5K route. The post-race rave will include good eats, great music and free door prizes. www.gymkidstx.com/gymstars/GUG/

NFIT MAN may/june 2013

Christopher Parypa / Shutterstock.com

» May 26 / 7:45 a.m. American Hero 25K Relay Wheatley Heights Sports Complex The American Hero 25K Relay was established to raise funds for scholarships for cancer survivors (as well as other diseases and child abuse), to recognize our American heroes and to promote track and field meets and running and athletic events in the San Antonio area. http://americanhero25krelay. org/ » June 1 / 8 a.m. Royal Run 5K 16765 Lookout Road http://theroyalrun5k.com/ » June 8 / 7:30 a.m. Flag Day 5K Fun Run and 10K Race Blue Bonnet Palace (Lookout Road, Schertz, Texas) This is the sixth annual 5K fun run/ walk and 10K Best of Texas Race, No. 6 for the 2013 series. www.purnellracing.com » June 15 and 16 / 5 a.m. I Ran Marathons Summer Double Leon Creek Greenway Drury Inn/Valero Trailhead (15806 IH-10 West) The I Ran Marathons Summer Double is two days of marathons and ultras on the beautiful trails of Leon Creek Greenway, where you can run or walk and enjoy peaceful and friendly races two days in a row. You may choose to run one or two days or any combination of races. www.iranmarathons.com/Summer.html » June 23 / 8 a.m. Get Gusto! 5K and 10K O. P. Schnabel Park (9606 Bandera Road) The first race of the Gusto series is a 5K and 10K that are open to any and all runners. Runners may participate in the Marathon Training program or do the races on their own. As with all of our races, runners can expect to be treated very well with good food, fruit, water, cold beer and a great run. www.carrerathon.com/webpages. asp?wpid=16 50

NFIT MAN may/june 2013

 events

Members of the San Antonio Talons visit the San Antonio Police Academy to get a taste of what it takes to protect and serve.

Officer George Chavez discusses “the true cadet experience” with members of the San Antonio Talons.

The

True Cadet Experience

On March 25, several San Antonio Talons football players visited the San Antonio Police Academy. The day was spent giving the Talons a taste of what SAPD cadets go through on a daily basis in their rigorous physical training sessions. Burl “B. T.” Toler (WR), D. J. Stephens (WR), Jamar Ransom (LB) and Justin Hannah (DB) met with several of the P. T. staff who put the players through a few drills. The training session started out as a short introduction to certain positions the players needed to learn in order to get “the true cadet experience,” namely the pushup position, the position of attention and the prone flutter-kick position. Once these basic moves were mastered, the P. T. staff got “up close and personal” with the Talons. They spent the next hour going through a rigorous workout that relied heavily upon what the SAPD training staff calls “functional fitness.”

“Our focus on functional fitness tries to recreate what officers are more apt to see on a daily basis,” said Sgt. Curtis Walker, who oversees the SAPD training program. “We try to mix it up between strength and cardio in our training because that’s how we’re likely to work on the street. We may have to pursue a suspect for up to half a mile or more through unpredictable terrain before switching to jumping fences or a ground fight. “We have to be prepared to deal with any situation at a moment’s notice, so our training reflects that. Functional fitness programs make for a better prepared officer who is less prone to injury.” Another aspect of police work the Talons experienced firsthand was teamwork. There was a task-driven competition in which the Talons were pitted against a team of four cadets. Each team was given a task of transporting a 135-pound barbell around a half-mile

track while working as a team. All four Talons picked up the entire barbell and started to awkwardly run through the course. However, they soon realized the importance of “working smarter, not harder” when the cadets dismantled the barbell into five pieces and each of the four quickly overtook and passed the Talons to win the contest. Win, lose or draw, the day’s events did much to stress the importance of teamwork. Obviously, this is something both organizations rely heavily upon in their daily operations. The training day was a great success, and it is something the SAPD and the Talons hope to do again. “We are happy to get our guys out here to experience what day one cadets experience,” said Talons Coach Lee Johnson. “It is a great teamwork exercise and lets our guys see what the members of the SAPD have to go through before they can serve and protect.” ■ NFIT MAN may/june 2013

“Is WordPress Right for Your Business?” WordPress is used to power nearly 58 million websites around the globe. Conventional wisdom has it that it is an easy-to-use, SEO friendly, all-in-one content management solution. But Boss Creative—a San Antonio web design and online marketing firm that has thrived since 2005—contests the popular “wisdom.”

NFIT MAN may/june 2013

San Antonio Web Design Firm

Boss Creative Bucks Conventional SEO Wisdom boss Creative, a san antonio Web design and online marketing firm, shook up the marketing blogosphere with a blog post titled “is WordPress right for Your business?” the popular online marketing firm bucked the conventional wisdom that WordPress is a good fit for almost any business. WordPress is a popular web development platform that was released as blogging software in the spring of 2003. since that time, it has become the go-to content management system for both amateur web hobbyists and professional web development companies alike. both clients and developers like the software because of its almost infinite design templates, flexible functionality, robust support communities, and ease of use. the platform is so popular, in fact, that the official WordPress statistics site claims there are nearly 58 million websites being run on WordPress! but boss Creative says that the easiest route is not always the best. in fact, they say, the easiest route may not be as easy as many people think. “Unless you happen to be gifted in the areas of HtML code, Css, or PHP, (that’s development speak for “knowing how to program”), then using WordPress to create your business website will likely be more headache than help,” they state in their post.

in fact, they think that using WordPress can hinder a business’s lead generation and branding capabilities, saying that its one-size-fits-all nature leaves little to no branding flexibility when it comes to professional websites.

By: Boss Creative

it’s not that the firm hates WordPress. in fact, they claim to even use it for some of the sites that they develop for clients. the company’s main objection is simply that it is not a “magic bullet” when it comes to online marketing, branding, and search engine optimization. “We here at boss utilize WordPress for a number of websites, but we do so in conjunction with a multitude of other solutions, such as online marketing and search engine optimization,” says the firm on its official blog. they implement these solutions “in addition to applying [their] expertise in business web development and other graphic design capabilities.” in other words, the san antonio web design firm doesn’t believe that WordPress is an adequate online marketing solution straight out of the box. What they advise business owners is to avoid looking at the platform as a quick-and-easy solution.

A bout Boss Creative Boss Creative has no small amount of knowledge about the field. Established in 2005, the firm has carried on a strong presence in the San Antonio market. It has successfully weathered the recession— even thriving—by way of advanced marketing techniques and frequent referrals. They have even won three advertising awards from the American Advertising Federation. To learn more about the San Antonio web design & online marketing firm, or simply get online marketing tips for your business contact them at: Contact Name & Title: Charles Pilkilton (Managing Partner) Contact Agency/Company: Boss Creative Address: 18402 U.S. HWY 281 N Suite 201 San Antonio, TX 78259 Contact Telephone: (210) 568-9677 Contact Email: hello@thisisboss.com Website: www.thisisboss.com

NFIT MAN may/june 2013

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