NFit Woman Magazine Sept/Oct 2013

NFitWoman { FUN ON FOOT FROM COAST TO COAST {

A WOMAN’S GUIDE TO FITNESS

DON’T SWEAT IT! GETTING BACK TO HAPPY AND HEALTHY

BHS PHYSICIANS NETWORK PRESENTS ASK THE EXPERTS ON THE RADAR MISSION CONCEPCIÓN SPORTS PARK

WARM UP TO FALL

Perfect Partnership

SIMPLE SWAPS

KOURTNEY KANALY AND MALLORY MOORMAN ON BRINGING SMART BARRE TO TOWN

SEPTEMBER/OCTOBER 2013

NFIT WOMAN september/october 2013

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ExpErt primary CarE.

That’s Baptist Care.

lori shirley-Wenzel, mD Internal Medicine Alamo Heights, Broadway (210) 824-5392

nishi thakur, mD Internal Medicine Castle Hills (210) 541-8689

Dustin Deemer, PA Family Medicine Alamo Heights, Sunset (210) 824-5201

Douglas Jenkins, mD Internal Medicine Downtown (210) 224-1771

scott Horn, mD Family Medicine Alamo Heights, Sunset (210) 824-5201

lovelesh manocha, mD Internal Medicine Downtown (210) 224-1771

Abe rodriguez, mD Family Medicine Northeast (210) 653-2693

Ambur Brown, mD Family Medicine Schertz (210) 656-5600

lubna naeem, mD Internal Medicine Stone Oak (210) 490-3800

Aaron King, mD Family Medicine Overlook (210) 497-2338

Blaine Carmichael, PA Family Medicine Castle Hills (210) 541-8689

lewis Greenberg, mD Internal Medicine Castle Hills (210) 541-8689

Doris ling, mD Family Medicine Castle Hills (210) 541-8689

Geri Poss, mD Family Medicine Downtown (210) 998-3156

edward lin, mD Family Medicine Northeast (210) 653-2693

Daisy ramirez-estrada, mD Family Medicine Northeast (210) 653-2693

James Doherty, Do Family Medicine Schertz (210) 656-5600

Cesar Gerez-martinez, mD Family Medicine Westover Hills (210) 681-0126

ricardo escamilla, mD Family Medicine Southeast (210) 333-0798

sanjay Kumar, mD Internal Medicine Westover Hills (210) 681-0126

erika Garza, mD Family Medicine Southeast (210) 333-0798

sveta singh, Do Family Medicine Westover Hills (210) 681-0126 05/2013

Your HeAltH is imPortAnt

We are committed to providing quality compassionate primary care to our patients including services such as physicals, sick visits and disease prevention.

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Primary Care Providers 2013 NFIT WOMAN september/october

BHsPhysiciansnetwork.com

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september/october 14 a better you

- Who trains you?

2013 ➻

26 expert talk

- Ask the experts

contents

32 outdoor fitness

- Fun on foot - On the radar

38 success story

- Challenged, but not defined

40 mind, body & soul

- Keep calm and get your massage on - Striving for imperfection - Drop it - Don’t sweat it!

48 mom on the go

- Simple swaps

50 beauty

- Flawless for fall - The season’s best

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Kourtney Kanaly and Mallory Moorman

provide San Antonio women with a one-stop shop for fitness at Smart Barre NFIT WOMAN september/october 2013

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A change of seasons is always a good time to make positive changes your life, your business or both. And during this seasonal change, at NFit magazine, we’re doing just that.

First, I’d like to share some exciting news: NFit has partnered with Set, Ready, Go (SRG) Athletics. Together, we have compiled a diverse and respectable group of panelists to select eight

junior- and senior-level students from SAISD, NEISD, AHISD and NISD to be recognized for their excellence. We have strategically chosen these four school districts to encompass a wide variety of outstanding student athletes, but we will continue to add school districts as we progress. We’re excited that we will be able to recognize such a large pool of talented students in our area.

On a personal note, I myself have changed my lifestyle for the better. A year-and-a-half ago, I met with Eliot Garza and accepted the opportunity to publish a new (and in my opinion, muchneeded) fitness magazine. And earlier this year, I also became the publisher of NFamily magazine, which doubled my already lengthened list of responsibilities

and longer business hours necessary to publish not one quality magazine, but two – not to mention the fact that I’m also a mother of two.

Now, the day I met Garza, I was a fit advocate of the gym and I weighed in at 120 pounds. But over the last year-and-ahalf, I started to struggle with my health.

Between the demands of the magazines and my children, I put myself last and strayed from my health-conscious routine.

But now I’m getting back to healthy. I’m making myself a priority again with good common sense and self-discipline.

For the first time in 39 years, I’m really taking on my own struggles – some of the same struggles we discuss within the pages of NFit magazine. And that’s why I wanted to share this personal story with you. As the publisher of NFit, I feel like I’m finally practicing what we preach and it’s been both an enlightening and a humbling experience – definitely a change for the better.

But if there’s one thing that hasn’t changed, it’s our dedication to promoting the finest in Alamo City fitness, and our cover stories in this issue are proof of that. On our women’s side, we’re proud to feature Kourtney Kanaly and Mallory Moorman, the two savvy businesswomen who have gifted our city with Smart Barre, an amazing technique that combines the principles of ballet, yoga and Pilates to great effect and truly serves as a one-stop shop for women’s fitness.

And our men’s side features a man who really needs no introduction. Police Chief William McManus serves not only as one of the top cops in the country, but also as an excellent example of a professional who always makes time for his own health despite the many demands of his position.

We’re honored to share their stories with you, and we hope they will serve as an inspiration for you to always make the time to invest in your own health. As always, thank you so much to our readers for your support, and a special thank you to my staff for all of your hard work and dedication. We hope you enjoy this, our September/October 2013 issue.

Liz Whittaker Publisher liz@nfitsa.com

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NFIT WOMAN september/october 2013

NFitWoman september/october 2013

Eliot Garza

CEO / NSIDE Media Productions

liz whittaker Publisher

S

editorial director shana hamid

executive editor erin o’brien

creative director Elisa Giordano

senior graphic designer cristina villa hazar

International Marketing Account Sales Anabelle Rodriguez

account executive valerie stewart

staff writer paige crawford

contributing writers nerissa figueroa atkisson miki bowers jennifer broome dr. kiran k. cheruku claudia conley paige crawford Danielle Cunningham bre’anna emmitt dr. cesar gerez lenore kaiser tracee orihel dr. carlos enrique quezada bethany reynolds deborah walton

photographer sarah brooke lyons

editorial intern katrina torres

www.getnside.com

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

For editorial comments and suggestions, please email 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 © NSIDE Media Productions. All rights reserved.

Reproduction without the expressed written permission of the publisher is prohibited.

photo by julie hill for captured memories photography

 publisher’s note

Staff shana hamid

erin o’brien

Editorial Director shana@getnside.com

Executive Editor erin@getnside.com

Elisa Giordano

cristina villa hazar

Creative Director elisa@getnside.com

Senior Graphic Designer

anabelle rodriguez

valerie stewart

International Marketing Account Sales 210.685.3028 / mobile anabelle@getnside.com

Live Fit Now

Account Executive 210.373.0463 / mobile valerie@nfitsa.com

332 West Sunset, Ste 10, San Antonio, TX 78209 210.832.9412 / corepersonalfitness.net NFIT WOMAN september/october 2013 11

 advisory board

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April Ancira

edna de saro

Jennifer Broome

sean burton

dr. marta dahiya

claire ortiz

April Ancira is a San Antonio native. While pursuing her career with Ancira Automotive Group, she earned an MBA from UTSA in 2003. She enjoys involvement in various community activities such as Habitat for Humanity and frequently competes in triathlons and marathons when not spending time with her husband, Jason Thompson, and pleasantly exhausting toddler, Gunnar.

Edna De Saro is first vice president and marketing director of Lone Star National Bank.

As marketing director of one of the fastest growing banks in Texas, De Saro is involved in the development and implementation of all strategic marketing objectives that include corporate branding, public relations and market positioning.

Jennifer Broome is host and producer of “Swept Away with Jennifer Broome” and a morning meteorologist for KDVR Fox 31 Denver.

She is also a writer, spokesperson, blogger and fitness fanatic.

Sean Burton’s life is health and fitness. From an obese child to a fitness expert, Sean has seen his share of what it’s like on the other side of that fence, and he knows he possesses the knowledge and experience to help anyone get fit. Certified with the NSCA and NESTA, he has extensive training experience.

Burton knows what it takes to make your goal your new lifestyle.

SeanBFit in San Antonio, can make all the difference.

Marta Dahiya, M.D., is a board certified radiation oncologist at Oncology San Antonio who specializes in cervical, uterine and breast cancers. She is active in the pursuit of finding strategies for the prevention and risk reduction of cancer, and frequently exercises because she finds that it keeps her mind and body connected and balanced. She enjoys educating patients and the community in preventive medicine through healthy lifestyle habits.

Claire Ortiz is an apparel and brand-leadership professional with more than 25 years of experience in design, development, operations, sales and strategic management.

Ortiz has spent the last decade in senior business and creative development roles, leading overall brand- building and global strategic planning initiatives. A veteran executive who has thrived as well in startup environments as in large global organizations, Ortiz is known and respected as a dynamic leader in the ready-to-wear apparel industry.

bre’anna emmitt

Jana Bounds

Lenore Kaiser

julie minnick

charlie marino

Bre’anna Emmitt is a Christian, a wife, a mother to three and a freelance writer. She aspires to one day master the fitness classes she regularly subjects herself to. You can usually find her each weekend ministering alongside her husband, Chris, at Community Bible Church.

As a consultant for one of the nation’s largest dermatology practices, Dermatology Associates of San Antonio, Jana Bounds has exposure to new and exciting developments in the rapidly changing world of non-invasive cosmetic procedures and products, as well as medical skin concerns such as advancements in the detection and treatment of skin cancers. Bounds believes your skin is an outside indicator of your internal health.

Lenore Kaiser, owner of Kaiser Medical Management (KMM), blog editor for the San Antonio Express-News, and fitness competitor/ model practices what she preaches and preaches what she practices. With 21 years in fitness and corporate wellness, she founded KMM, a corporate wellness provider. Kaiser has won several awards over the years for her dedication in bringing health awareness to our community.

Julie Minnick is a health care executive with over 20 years of diversified experience in health care administration.

She currently works for Baptist Health System and is responsible for overall marketing, PR and business development initiatives for physician services within BHS. Minnick has a passion for the health and wellness of all individuals and a deep desire to motivate people to be happy and healthy.

Charlie Marino has been in the fitness industry since 1987. His specialization is in body sculpting, toning and overall wellness. Over the decades, he has seen many health trends come and go, and through them all, he has remained focused on what really works. Being healthy is not something you try for a few months; it is ultimately a daily choice. Marino offers clients his expertise in the privacy of their home or at an exclusive training studio. He is the owner of ProFit Fitness: Fitness that Fits your Lifestyle.

Marie Ferdinandharris

NFIT WOMAN september/october 2013

Newly retired from an 11-year WNBA career, three-time WNBA All-Star Marie Ferdinand-Harris jump-started the Marie Ferdinand Foundation, which was created as a testimony to her personal story of how she used sports as a vehicle to earn a scholarship to play for Louisiana State University.

Marie Ferdinand Foundation’s mission is to “teach kids to win in life, not just in sports.”

Ferdinand-Harris now lives in San Antonio and is passionate about instilling life skills and basketball fundamentals.

NFit Magazine

&

SRG Athletics

ARE RECOGNIZING SAN ANTONIO’S

STUDENT ATHLETES SCHOOL DISTRICTS INCLUDE: • San Antonio Independent School District • North East Independent School District • Alamo Heights Independent School District • Northside Independent School District

JUNIOR OR SENIOR LEVEL STUDENTS WILL BE RECOGNIZED FOR THEIR TALENTS AND ACHIEVEMENTS IN EACH ISSUE OF NFIT MAGAZINE. Keep an eye out for your local athletes in issues to come!

THE YOUTH ATHLETE SECTION IS SET TO TAKE OFF WITH THE NOVEMBER/ DECEMBER ISSUE OF NFIT MAGAZINE

Student athletes will also be rewarded individual prizes.

INTERESTED IN SPONS PLEASE CON ORING THIS SECTION? LIZ WHITTAKTACT THE PUBLISHER: ER @ 210.6 21.7301

MEET THE SELECTION COMMITTEE

KIMBERLY HARLE

Senior Public Affairs Coordinator/ H-E-B Grocery Co.

HOLLIS MACDONALD

Community Responsibility Coordinator/ Spurs and Sports & Entertainment

ROBERT R. OLIVARES, PH.D.

BRANDY RALSTON-LINT

DEBORAH WALTON

Monarch Trophy Public Relations Marketing Consultant & Corporate V.P. Program Manager/ Sales Professional Multicultural Marketing Christus Children’s M.C.S.P RNDC-USA Hospital of San Antonio

JACQUELINE ORTIZ News 4 San Antonio Anchor/Reporter

SLOAN THOMAS

Commercial Corporate Business Developer/ Alamo Title; Former Longhorn Football & NFL athlete

BRANDON ARCENEAUX

Co-Owner/ Reel Dinner Partners DBA Alamo Drafthouse

NFIT WOMAN september/october 2013

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?

Who Trains

You

Whether you opt for small group, one-on-one or any other type of training, always do your research to ensure the trainer you hire is the one who can help you reach your goals.

by Nerissa Figueroa Atkisson

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NFIT WOMAN september/october 2013

woman with whistle image Syda Productions/shutterstock.com

ď Ż a better you

woman with trainer image Andresr/shutterstock.com

Hiring a personal trainer is like hiring a professional to do any other job or service. september 2013 marks 22 years in the fitness industry for me. Yes, even I find it hard to believe that time has flown so quickly. I have seen so many trends come and go in the fitness world. Fitness fashion has gone through leotards, shiny tights, slouchy socks and spandex (on men as well) to lycra capris, tanks and barely there socks. Group exercise classes have gone from the bouncy high/low and step aerobics to kickboxing and Zumba.

Personal training and group training have also become more popular. The personal training field has changed dramatically over the years. Not only are some certifications more extensive and intense, but college degree programs have also increased. Personal training programs that were the “no pain, no gain� concept were discovered to possibly be doing

more harm than good.

Trends in exercise have evolved, as well.

Research and studies have increased in the health and fitness fields. Diets, exercises and even stretching have been studied and modified to be more effective and safer for athletes and individuals looking for healthier lifestyle choices. So now more than ever, whether you are training on your own or working with a trainer, is it so important to know what you are doing and who you hire as your trainer.

After doing group exercise for some years, I got into the personal training business in the mid-‘90s. Trainers can encourage their clients, correct their form and provide the program to help their clients reach their goals. I remember doing basic exercise programs, and thinking back now, the programs were a bit sporadic.

When I would train, there were always people giving me their input and opinion of what I should be doing. I read fitness magazines and took information I always believed to be true from them.

Later, I hired a trainer. He pushed me hard and showed me some different exercises. I learned so much from him. When I first started with him, he met with me and we sat down and went over my goals. He asked me to write down everything I was eating and drinking. He went over how the program could be tough and asked if I was willing to do the work.

He then gave me some forms to complete and informed me he was certified and what agency he was certified under. I thought he was very professional. After I trained with him, I continued to learn as much as I could NFIT WOMAN september/october 2013

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Nerissa Figueroa Atkisson is a WBFF fitness pro, a certified personal trainer and a group fitness instructor. For more information, contact her at nfitnessnow@gmail.com or visit www.n-fitness.com.

woman with barbell image Kzenon/shutterstock.com

as the years progressed. I focused on group exercise, but I kept being pulled toward personal training. I decided I wanted to make it part of my career.

I have now been training for many years, and I am currently certified by the American Council on Exercise (ACE); sport and fitness management was my choice in the education track. I have attended different conferences over the years to add to my continuing education. I have attended conferences by ACE, the National Strength and Conditioning Association (NSCA), the National Association of Sports Medicine (NASM), IDEA Institute, the American College of Sports Medicine (ACSM) and a few others.

I have learned so much going to these conferences, listening to the speakers and participating in the hands-on sessions. In 2007, while at the ACE conference, I decided I finally wanted to start competing in fitness competitions. By making this decision, my knowledge and experience in personal training were going to change even more.

I started training under a coach for my competitions. However, before I started training under their program, I wanted to know who was going to be training me. I learned what the program was like, how long they had been training, what their education and certifications were, had they competed and how well they had done and what other competitors they may have trained. After learning all of this, I got started and pressed on.

After two years, I won the title of Ms. Fitness Arizona two years in a row, and I have qualified and competed in many national competitions.

In 2012, I won my pro card with the World Beauty Fitness & Fashion

Federation (WBFF). I have switched coaches and now train with a coach who has trained figure, fitness and bikini pro competitors. I have learned so much from all of them, but I always made it a point to ask about all of them when it came to their backgrounds. I wanted to know that this was the right trainer/ coach for me.

There are so many trainers and coaches in different areas of the fitness world. It is important to determine what type of activity you will be doing. Whether it is CrossFit, small group training or one-on-one training, it is important to know who is training you and what their background is like.

Ask them what type of certification they have, and if it is a specialty certification, and what other education or experience they have. If you want to compete in any type of fitness category, ask if they have won any awards or if any of their clients have, and how long they have been training in the field.

There are, unfortunately, many individuals calling themselves “coaches” who pull a lot of their programs from magazines, YouTube or somewhere else on the Internet. For me and many trainers I know, it is not a matter of can an exercise be performed, but should it be performed, especially by their client.

The Internet has created a pool of information, videos and social media clips of exercises and individuals doing exercises that are challenging, but not always safe. Magazines can provide us with a great amount of information, but can also contain information that may be misinterpreted. For example, a magazine may give details on a study that was completed to provide information to the reader. However, what it may not tell you is who paid for the study, who the participants in the study were, what the factors were and any other pertinent information that may affect the interpretation of the study.

Along with the Internet and social media, fitness participants may receive information from a trainer, coach or other fitness participant that is not always accurate. Always look at different options and ask around to find who may be the best fit for your choice of activity. This includes nutritional tips, as well.

I have enjoyed training all of my clients. Whether it was one-on-one training or group training, I have had some great experiences. Hiring a trainer can be so beneficial and effective in a fitness program. Hiring a personal trainer is like hiring a professional to do any other job or service. So just like you do the work to find the right professional to do car work or even hair services, look for the right trainer who can help you with the most important service: reaching your goals. ✽

DO YOU KNOW ANYONE SUFFERING FROM:

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Commemorating 10 Years of the Go Red For Women Movement in San Antonio!

Join together with Power, Passion & Heart to combat heart disease and stroke.

Go Red For Women Summit February 7, 2014 For more information on the event and sponsorship, contact Danielle Gunter at 210-617-2609 or Danielle.Gunter@Heart.org

SPECIAL THANKS TO OUR CURRENT SPONSORS Carrera Races CPS Energy Frost Bank UT Medicine NuStar Energy L.P. Accenture NFIT Magazine Silver Eagle Distributors Zachry Holdings, Inc.

& Join us for the Red Run Feb. 8, 2014 @ The Shops at La Cantera Learn more at www.carreraraces.com

NFIT WOMAN september/october 2013

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NFIT WOMAN september/october 2013

Smart Women With Smart Moves Friends and business partners Kourtney Kanaly and Mallory Moorman bring Smart Barre to San Antonio, providing the women of the Alamo City with a great new workout at a one-stop shop for fitness.

by Paige Crawford photographY by sarah brooke lyons

Kourtney Kanaly and Mallory Moorman had a great friendship before they became business partners, which has likely contributed to their success as a team. Kanaly introduced Moorman to Smart Barre in January 2012, after a year as a loyal client at the studio in Fort Worth. Eager to experience the Smart Barre technique, Kanaly contacted the founder, Allison Poston, before her doors were even open for business and was one of her first clients in Fort Worth.

With a background in ballet, Poston gracefully incorporated many ballet moves and postural dance components into her classes.

Kanaly became an avid supporter of Smart Barre, as she quickly

âžť

NFIT WOMAN september/october 2013

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NFIT WOMAN september/october 2013

“This workout is for you, and each person gets something different out of it.”

noticed changes in her body after just a short period of time attending classes.

She decided to move south after spending a year in Fort Worth, since she was interested in pursuing a new career. Smart Barre seemed to be the perfect solution for Kanaly’s business aspirations, and Moorman seemed to be the perfect partner. The two began talking about bringing Smart Barre to San Antonio. They agreed that “it seemed like the perfect timing with as much growth as the city is experiencing.”

“With all of the new developments, restaurants and young people moving to San Antonio, we knew that women would appreciate this addition to the fitness world, as well,” Moorman says. “We are the biggest fans of Smart Barre, so we had to have one in the city we were living in,” Kanaly adds, “and it doesn’t hurt that it’s a business that we hope will contribute to a healthier reputation for the city, as well.”

Barre is an evolving concept that has actually been on the West Coast for several years. It has trickled into Texas fairly recently, becoming rather trendy – and for good reason. “If you’ve ever seen a dancer’s body, you don’t get much better than that,” Kanaly claims.

“It’s a full-body workout despite the fact that every movement has a small range of motion of about one inch.”

Smart Barre uses repetitive isometric movements that fatigue your muscles.

“You’re not typically sweating a lot, but you’ll wake up the next morning and feel sore in areas you didn’t even know you could be sore in,” Kanaly assures.

“The Smart Barre technique is tailored more

NFIT WOMAN september/october 2013

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13 - MARC JUNE 20

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NFIT WOMAN september/october 2013

❝

I’ve never had someone take a class and not see results.”

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to a woman’s body,” and the calm, spa-like environment of soft grays and crisp whites helps their clients escape from everyday stressors and focus on themselves. The supportive, friendly and enthusiastic culture that has developed around Smart Barre continues to add to the many benefits being a woman’sonly studio. “I fell in love with it because it’s a women’s-only club,” Kanaly proclaims.

“Women share their lifestyle stories and tips.”

Instructors take a vested interest in their clients, and since Smart Barre is designed to be a boutique studio, “they also take advantage of knowing each of their client’s needs and conditions.” Modification and advancement cues are always given depending on the members participating in each class. Kanaly elaborates: “My mom has terrible knees … she not only got through the first class, but she came back the next morning, and it wasn’t just to show support! That’s a big deal for women.”

Smart Barre draws women of all kinds (over the age requirement of 16 years) from fitness enthusiasts to general weightloss clients. A day at work for Kanaly and Moorman can prove to be highly rewarding when recurring clients come in with visible improvements to their bodies. “I’ve never had someone take a class and not see results,” Kanaly explains. “The method works if you do it right. It’s building strength from the inside out.”

Moorman describes feedback she hears

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day to day: “We hear, ‘Did you see my legs?’

Or after a month or so, ‘Look at my arms!’ or ‘My pants fit better!’” Each comment reinforces the credibility that Smart Barre continues to thrive on.

For women seeking a noticeable change in their appearance, Kanaly and Moorman recommend a simple and flexible routine that has proven successful in many clients: Attend class three times a week and incorporate healthy eating choices and light cardio like walking, and the results won’t be far behind.

Results are usually noticed by the 10th consistent class. “The changes happen subtly – like you’re being carved.”

Smart Barre isn’t just beneficial to those looking to get into shape. Kanaly and Moorman often receive comments from already athletic women who notice that Smart Barre has helped improve their talents in other areas of fitness from running and swimming to yoga and even weight training.

“These clients find that the workout is challenging, intense and engaging – reaching muscles they otherwise would not ignite without these movements,” Moorman says regarding first-timers. “And they look graceful while they do it, too, which doesn’t hurt!”

Clients are enlightened to experience something so different from the mundane workout concepts they have tried in the past.

Kanaly and Moorman now have two convenient locations in San Antonio – the first location in Alamo Heights and the latest

What you should know before attending a Smart Barre class: • All clients are required to wear socks to regulate body temperature and keep the studio clean.

Special gripper socks are available for purchase in the lobby.

• Typical attire is similar to Pilates and yoga classes, with comfortable and form-fitting clothes to make it easy to see your lower back, which helps make sure your core is engaged and your spine is protected.

• Besides water, you don’t need to bring anything to the studio.

To reinforce the relaxing environment, the studios are no-cell-phone zones.

Lockers are available in the lobby for purses and other personal belongings.

• Ask the friendly and welcoming staff about Smart Barre’s new client special! For only $100, you can experience an entire month of unlimited classes.

in Alon Town Centre near Shavano Park. Classes are offered during a wide range of times to fit the lifestyle of San Antonio’s busiest women, from 6 a.m. to 8 p.m. Monday through Saturday. Sundays usually serve as workshop days, which are extended classes (one-and-a-half hours long) that break down form and functional components of Barre exercises to prepare for the week’s classes and understand more fully their practice at Smart Barre.

The standard “Open Level Barre” classes are an hour long, yet each major section of the body gets worked. “That’s one of the reasons why it’s called Smart Barre: because it’s an efficient use of your time,” Moorman says. “You could spend an hour daydreaming on an elliptical at the gym and see far fewer results than what one hour of a fun Smart Barre class will produce for you.”

Kanaly and Moorman have also been able to make the cutest new athletic wear available in their studios to provide an ultimate one-stop shop for fitness. As Smart Barre carryies several of Kanaly and Moorman’s favorite clothing brands, clients can show off their inspiring body changes with athletic gear from Beyond Yoga, Hard Tail and Karma.

Poston designed the Smart Barre class formula to allow for all different body types and ages. All clients are free to challenge themselves to a point of never plateauing, as well as adhere to modifications while in the beginning stages of their practice or perhaps to accommodate an injury. “The philosophy at Smart Barre is to know your body – both your limits and your goals,” and to optimally satisfy each individual’s needs. “This workout is for you,” Moorman says, “and each person gets something different from it.”

Smart Barre fuses together principles of Pilates, yoga and ballet, but it is unique in the ways in which it focuses on repetition of small pulsing and squeezing movements to subtly fatigue your entire body, producing the strong, yet lean and toned results for women of all kinds. Don’t you want to give it a shot? ✽

For more information, visit www.smartbarrebody. com or email sanantonio@smartbarrebody.com.

Or come give it a try at: Alamo Heights 6426 N. New Braunfels San Antonio, Texas 78209 210-822-0584

WHAT INSPIRES YOU?

Triathlon Coach ■ CrossFit Coach ■ Nutrition Coach ■ Inspiring Coach ■ Traveling Coach-travel to your home, business or a park for an AMAZING workout ■

Jennifer Rulon MS Fitness Concierge/ Triathlon Coach

Or: Alan Town Centre 10003 NW Military Highway Ste. 3103 San Antonio, Texas 78231 210-492-2690

210.385.7210 www.jenrulon.com

NFIT WOMAN september/october 2013

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ask

 expert talk

“Expert advice from your trusted BHS Physicians Network.”

the experts

The Good Life

Successfully treating and managing depression so you can feel better and live better

By Dr. Cesar Gerez

Q: What causes depression?

A: The etiologic perspective requires considering whether the depressive episode is caused by a specific physical agent or condition or represents a unipolar primary (“idiopathic/unknown”) depressive disorder. Depressive syndromes may be caused by a wide range of systemic or neurologic medical illnesses (mood disorders due to a general medical condition) or substance intoxication or withdrawal (substanceinduced mood disorder). These are often referred to as secondary depression.

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photo by mark humphries

Q: How prevalent is depression?

A: It is very common and often undiagnosed. I usually screen my patients when they are at the clinic for their annual physical exam or when I suspect depression is present and they have some symptoms. Depression is a major public health problem and a leading predictor of functional disability and mortality. The annual economic consequences of depression have been estimated at $83 billion in the United States.

Optimal depression treatment improves outcomes for most patients.

Q: How can I know if I suffer from depression?

A: This can be quite simple. A major depressive syndrome or episode manifests with five or more of the following symptoms, present most of the day nearly every day for a minimum of two consecutive weeks. At least one symptom is either depressed mood or loss of interest or pleasure.

• Depressed mood • Loss of interest or pleasure in most or all activities • Insomnia or hypersomnia • Change in appetite or weight • Psychomotor retardation or agitation • Low energy • Poor concentration • Thoughts of worthlessness or guilt • Recurrent thoughts about death or suicide Q: How do I know if grandpa or grandma has depression?

A: The Five-Item Geriatric Depression Scale: ➊ Are you basically satisfied with your life? ➋ Do you often get bored? ➌ Do you often feel helpless? ➍ Do you prefer to stay at home rather than going out and doing new things? ➎D o you feel generally worthless the way you are now?

elderly woman image Oleg Golovnev/shutterstock.com

Q: How do you treat depression?

A: • Cognitive behavioral therapy (CBT) • Relaxation techniques • Breathing techniques • Yoga • Exercise • Medications • Antidepressants called SSRIs, a class of medication used as first-line therapy because of fewer side effects, and SNRIs • Combined therapy • CBT and medication have the highest success rates for treating depression.

Q: W hat is the prognosis for depression?

A: ➊ An initial therapeutic response typically occurs within two to six weeks of beginning antidepressant therapy. ➋ I recommend that patients who have been on an antidepressant for eight weeks without response should be switched to another antidepressant. ➌ Frequent and quick follow-up care is very important in patients diagnosed with depression.

Depression is a treatable condition that must be diagnosed and treated properly. With proper treatment for depression, you can feel better, live better and enjoy life as it is, to the maximum.

Cesar Gerez, M.D., is board certified in family practice. His office is at MedFirst Westover Hills (3903 Wiseman Blvd., Ste. 100) in San Antonio. For an appointment, call 210-681-0126.

The annual economic consequences of depression have been estimated at

$83

billion

in the United States.

NFIT WOMAN september/october 2013

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ask

the experts

Healing Hormones Hormone replacement therapy safely relieves menopausal symptoms for many women. By Dr. Carlos Enrique Quezada

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When these symptoms occur, you may choose to take hormone therapy (HT) to get back the estrogen lost during menopause.

When the hormone estrogen is given alone, it is usually referred to as estrogen therapy (ET).

When the hormone progestin is combined with estrogen, it is generally called HT or combination therapy. This was formerly known as HRT. Your caregiver can help you make a decision on what will be best for you. The decision to use HT seems to change often as new studies are done. Many studies do not agree on the benefits of HRT. Q: What are the benefits of HRT? A: HT can alleviate many of the climacteric (menopausal) symptoms and protect against osteoporosis.

Hot flushes (also called hot flashes): A hot flush is a sudden feeling of heat that spreads over the face and body. The skin may redden like a blush. It is connected with sweats and sleep disturbance. Women going through menopause may have hot flushes a few times a month or several times per day, depending on their individual bodies.

Osteoporosis (bone loss): Estrogen helps guard against bone loss. After menopause, a woman’s bones slowly lose calcium and become weak and brittle. As a result, bones are more likely to break. The hip, wrist and spine are affected most often. HT may help slow bone loss after menopause. Performing weight-bearing exercises and taking calcium with vitamin D also may help prevent bone loss. There are also medications your caregiver can prescribe that may help prevent osteoporosis.

Vaginal dryness: Loss of estrogen causes changes in the vagina. Its lining may become thin and dry. These changes can cause pain and bleeding during sexual intercourse. Dryness also can lead to infections that cause burning and itching. Vaginal ET can help relieve pain, itching and dryness.

Urinary tract infections are more common after menopause because of lack of the estrogen. Some women also develop urinary incontinence because of low estrogen levels in the vagina and bladder.

Possible other benefits of estrogen include a positive effect on mood and short-term memory in women.

Q: Are there risks? If so, what are they?

A: There are several potential risks with the use of HT, as with any medications.  Using estrogen alone without progesterone causes the lining of the uterus to grow.

This may increase your risk of cancer of the lining of the uterus (endometrial cancer). Your caregiver should give another hormone called progestin if you still have your uterus to counteract this effect.  There is a slight increased risk of breast cancer. The risk appears to be small, but it increases during the period that HT is taken.  Combination therapy makes the breast tissue slightly denser, which may make it harder to read mammograms (breast X-rays).  Combination or continuous therapy can increase the risk of spotting. HT can be taken cyclically, in which case you will have menstrual periods. Cyclical hormone therapy means HT is taken for a set amount of days, then not taken. This process is then repeated.  The estrogen in HT may increase the risk of stroke, heart attack, breast cancer and blood clots in the legs.  Transdermal estrogen (estrogen that is absorbed through the skin with a patch or a cream) may have more positive results with: • Cholesterol • Blood pressure • Blood clots Patients with endometrial cancer, liver disease, breast cancer, heart disease or a history of blood clots or stroke should not take HT. Researchers aren’t sure, but it is possible that

photo by mark humphries

Q: What is hormone replacement therapy used for?

A: Hormone replacement therapy (HRT) is a type of treatment where the body is given hormones to prevent or treat certain medical conditions (such as treating symptoms of menopause in women and preventing osteoporosis). The hormones used in HRT are synthetic hormones, which means they are created in a laboratory (rather than by the body), but they act like natural hormones once inside the body.

At menopause, your body begins making less estrogen and progesterone hormones. This causes the body to stop having menstrual periods. This is because estrogen and progesterone hormones control your periods and menstrual cycle. A lack of estrogen may cause symptoms such as: • Hot flushes (or hot flashes) • Vaginal dryness • Dry skin • Loss of sex drive • Risk of bone loss (osteoporosis)

mature couple outdoors image HannaMonika/shutterstock.com

women who use HRT drugs other than those previously mentioned that have been studied also may be at higher risk for breast cancer, blood clots, heart attacks and strokes.

Even so, many doctors consider that shortterm use of HRT to control menopausal symptoms is still safe for most women. Women who have a history of heart disease or blood clots are at the highest risk and most likely should not receive HRT. Q: Are there different types of HRT? A: HT can come in many different forms. The traditional way to take HT is with a pill. There are also applications that use transdermal dosing (a patch that administers the medication across the skin).

Newer formats now include vaginal pills and suppositories that are comparable to oral pill form. There also are medications produced by pharmaceutical companies, some forms of which can be created by local pharmacies or by compounding. This method allows for a greater variety of methods to receive the medication such as injections, suppositories and topical creams. Other differences in medication formats include estrogens derived from synthetic versus natural sources (plants versus animals).

Naturally occurring compounds that mimic estrogen in the body are known as phytoestrogens, and they can come from yam extracts or black cohash. These types of medications are considered supplements, and they vary in effectiveness in treating menopausal symptoms.

Varying degrees of concentration make this type of HT less reliable.

Q: Who should consider discussing HRT with a doctor?

A: Any woman who is starting to experience menopausal symptoms either sporadically but still with a menstrual cycle (perimenopausal) or on a fulltime daily basis without menstrual cycles.

Women who may undergo procedures that involve removing the ovaries should also discuss taking HT with their caregivers.

Ideally, women who start HT as they start

{

menopause have the greatest improvement in symptoms with lower risks.

Q: How is HRT administered?

A: If you choose to take HT and still have your uterus, estrogen and progestin are usually prescribed. Your caregiver will help you decide the best way to take the medications. Possible ways to take estrogen include: • Pills • Patches • Gels • Sprays • Vaginal estrogen cream, rings and tablets

It is best to take the lowest dose possible to alleviate your symptoms and use HT for the shortest period of time possible. Current guidelines recommend limiting use of hormone therapy to five years, but with proper counseling on the risks, HT can be extended beyond that.

HT can help relieve some of the problems (symptoms) that affect women at menopause.

Before making a decision about HT, talk to your caregiver about what is best for you.

Be well informed and comfortable with your decisions.

Q: What is a surprising fact about HRT that many women may not know?

A: The Premarin brand was originally derived by collecting and processing urine from pregnant horses in Canada, hence the name “Pre-mar-in” (mare).

The Women’s Health Initiative recently reversed concerns about the safety of HT. In 2001, the initial findings made significant news concerning the dangers of HT, but when considered in context, those risks eventually were considered less risky than previously thought.

Earlier large studies such as the Nurses’ Health Initiative and the Postmenopausal Estrogen/Progestin Interventions (PEPI) study showed a good safety profile and benefits for

relief of menopausal symptoms, osteoporosis and heart disease.

Q: Are there other options besides HRT for treating menopausal symptoms and for lowering my risk of other diseases?

A: For some women, vaginal estrogen creams, antidepressants, soy products and certain herbal supplements may offer relief from menopausal symptoms. Specific medications are available to help prevent and treat osteoporosis. Your doctor can help you decide which of these treatments might be most helpful for you.

Finally, remember that eating a healthy diet, maintaining a healthy weight, exercising regularly and, if you smoke, quitting can help protect against heart disease, osteoporosis and some types of cancer.

Carlos Enrique Quezada, M.D., is board certified in obstetrics and gynecology. Quezada and his colleagues, Drs. Jose Garcia and Susan Rivera, practice at Acacia OB/GYN, located at 8715 Village Drive, Ste. 305, San Antonio, Texas 78217 and 3327 Research Plaza, Ste. 303, San Antonio, Texas, 78235. For more information or to make an appointment, call 210-226-7827 or visit www.acacia-obgyn.com.

Hormone therapy may help slow bone loss after menopause.

}

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PAD 101 Arterial health and care and treatment options for peripheral arterial disease

By Dr. Kiran K. Cheruku

Q: What is PAD? A: Peripheral arterial disease (PAD) is a disease in which plaque (atherosclerosis) builds up in the arteries that carry blood to your head, organs and limbs.

Plaque is made up of fat, cholesterol, calcium, fibrous tissue and other substances in the blood. Over time, plaque can harden and narrow the arteries. This limits the flow of oxygen-rich blood to your organs and other parts of your body.

PAD usually affects the arteries in the legs, but it also can affect the arteries that carry blood from your heart to your head, arms, kidneys and stomach. PAD affecting the legs is very common, and it is the most common cause of amputations in the United States. Therefore, it is a major cause for concern.

Q: What are the symptoms of PAD? A: The classic symptom of PAD is pain in the legs with exertion such as walking, which is relieved by resting. However, up to 40 percent of individuals with PAD have no leg pain. Symptoms of pain, ache or cramping with walking (claudication) can occur in the buttock, hip, thigh or calf.

Physical signs in the leg that may indicate PAD include muscle atrophy, hair loss, smooth and shiny skin, skin that is cool to the touch (especially if accompanied by pain while walking that is relieved by stopping walking), decreased or absent pulses in the feet, non-healing ulcers or sores on the legs or feet and cold or numb toes.

Q: What are some causes of PAD? A: The most common cause of PAD is atherosclerosis. Some rare causes include inflammation of the arteries to the legs, unusual anatomy of ligaments and muscles causing compression and radiation injury to the arteries.

Q: Are there risk factors for PAD? A: The main risk factors for PAD include: • Smoking • Diabetes • Older age (65 years and older) • Hypertension • High cholesterol Q: Who needs to be screened for PAD? A: The American College of Cardiology and the American Heart Association have given screening recommendations for PAD. Screening tests should be used to establish the lower-extremity PAD diagnosis in patients with suspected lowerextremity PAD, defined as individuals with one or more of the following: • Exertional leg symptoms • Non-healing wounds • Age 65 years and older • Age 50 years and older with a history of smoking or diabetes Q: What screening test is used to detect PAD? A: A simple test called an ankle-brachial

pad affecting the legs is the

most common cause of amputations in the united states.

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NFIT WOMAN september/october 2013

photo by mark humphries, woman on beach image wavebreakmedia/shutterstock.com

ask

the experts

index (ABI) often is used to diagnose PAD. The ABI compares blood pressure in your ankle to blood pressure in your arm. This test shows how well blood is flowing in your limbs. ABI can show whether PAD is affecting your limbs, but it won’t show which blood vessels are narrowed or blocked.

A normal ABI result is 1.0 or greater (with a range of 0.90 to 1.30). The test takes about 10 to 15 minutes to measure both arms and both ankles.

This test may be done yearly to see whether PAD is getting worse. A modified test where blood pressure cuffs are used at different levels in your legs can be done to perform ABI, and this can also localize which arteries are blocked.

retired couple on beach image wavebreakmedia/shutterstock.com

Q: What lifestyle changes should a person with PAD make, or may be required to make?

A: The key to treating PAD is risk factor modification. Treatment often includes making long-lasting lifestyle changes such as: Quitting smoking: Your risk of PAD increases four times if you smoke. Smoking also raises your risk for other diseases such as coronary heart disease (CHD).

Lowering blood pressure: This lifestyle change can help you avoid the risk of stroke, heart attack and heart failure.

Lowering cholesterol: Lowering cholesterol can delay or even reverse the buildup of plaque in your arteries.

Lowering blood glucose (sugar) levels if you have diabetes.

Being physically active: Talk with your doctor about taking part in a supervised exercise program. This type of program has been shown to reduce PAD symptoms.

Following a healthy eating plan that’s low in total fat, saturated fat, trans fat, cholesterol and sodium (salt): Include fruits, vegetables and lowfat dairy products in your diet. If you’re overweight or obese, work with your doctor to create a reasonable weight-loss plan.

Q: What happens if a patient is diagnosed with PAD? A: Treatment primarily consists of aggressive control of blood pressure, diabetes and cholesterol. Complete cessation of smoking is essential, without which PAD will invariably get worse and can lead to amputations.

Further treatment options depend on patients’ symptoms. If a patient is asymptomatic, risk factor control is all that is needed. If a patient is symptomatic, a supervised exercise regimen, along with medical therapy with medications like Cilostazol, is recommended.

Patients with PAD and limb ischemia or non-healing ulcers need further studies like arterial dopplers, CT angiograms, MR angiograms and peripheral angiograms. Based on the extent of the disease, angioplasty with or without stenting or bypass surgery could be recommended.

Kiran K. Cheruku, M.D., is board certified in endovascular medicine and interventional cardiology. His office is at the Heart and Vascular Institute of Texas, with locations throughout San Antonio and South Texas. The main phone number is 210-804-6000.

For more information on the BHS Physicians Network, go to www. bhsphysiciansnetwork.com or email Julie Minnick at jaminnic@ baptisthealthsystem.com.

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 outdoor fitness

Fun on Foot

Get in a great walk, run or hike while exploring some of the nation’s finest locales from coast to coast.

1

As a traveler, I think one of the best ways to explore a new area is to run or walk. Some spots like New York City’s Central Park, Chicago’s Lakefront and Austin’s Town Lake beg to be explored on foot. Here are a few of my favorite walks, runs and hikes in the country.

Charleston, S.C., has been named the No. 1 city in the United States in Conde Nast Traveler two years in a row. Look to the sky from any vantage point in downtown Charleston, dubbed the Holy City because of its long tolerance for all types of religions, and you will likely see a steeple spiring the sky. Founded in 1670 and originally named Charles Towne after King Charles II of England, Charleston is truly a place “where history lives.” As you run or walk on the cobblestone streets from Charleston’s historic Market to the Battery, you literally pass through history with mansions, churches and cemeteries hundreds of years old brought to life by pristine gardens.

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PHOTOS BY JENNIFER BROOME

by Jennifer Broome

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4

3

5 6 1. West Maroon Lake 2. Wild Dunes Resort 3. Napa Vineyard 4. Crater Lake 5. Mt. Elbert Summit View 6. Multnomah Falls 7. Crested Butte Side of West Maroon Trail 8. charleston battery 9. historic charleston 10. view from the saddle of west maroon trail

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Charleston, S.C., is truly a place where history lives.

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Just 30 minutes away from the elegance, charm and grace of Charleston is 1,600 acres of oceanfront paradise. Wild Dunes Resort is nestled on South Carolina’s only blue wave beach on the northern tip of the Isle of Palms. On one side is the Atlantic Ocean, and on the other is the Intracoastal Waterway. With palm trees growing beside ancient live oaks, you will be drawn in to a low country landscape that is uniquely Southern. A sunrise run or walk on a desolate Carolina beach is nothing short of breathtaking.

Cades Cove is one of the most popular spots in the Great Smoky Mountains National Park in Tennessee. The first Europeans settled the cove sometime between 1818 and 1821. There is an 11-mile, one-way loop road that circles the cove. From early May through late September, on Saturdays and Wednesdays before 10 a.m., only cyclists and foot traffic are allowed on the road. Along the loop road, you see three churches, a working gristmill, barns, log houses and other restored 18th- and 19th-century structures. There are numerous trails that start from the cove, including to Rocky Top, made famous by the popular song.

One of my favorite spots in Texas for a run or walk is the small Hill Country town of Concan. Now a resort, the House Pasture Cattle Company started as a family ranch on the Frio River. During your cabin stay, enjoy running or walking through historic cypress trees, soaking up views of sage-covered hills and bluffs and listening to the flowing waters of the Frio.

While living in Colorado, I have logged a lot of miles on trails from short hikes to waterfalls to summiting 14,000-foot peaks. One of my favorite hikes is from Aspen to Crested Butte on the 11-mile West Maroon Trail. It starts at Maroon Lake, created by an Ice Age glacier. The trail takes you to another glacially created turquoise lake, Crater Lake. The terrain changes from rocky and steep to more jungle-like and flat, then to a wide-open combination of rocks, green landscape and snow, to all rocks on the ascent to the highest point on the hike of 12,500 feet.

The best time of year to do the hike is late July or early August.

This is because as you descend on the Crested Butte side, it is just like the mountain scene when Julie Andrews sings, “The hills are alive with the sound of music.” At the peak of wildflower season, it is field after field of waist-deep wildflowers in colors from yellow to purple. One note on this hike: Pre-arrange transportation with Dolly’s Mountain Shuttle to pick you up and take you into Crested Butte.

Thirty minutes from downtown Portland, Ore., is the famous Multnomah Falls. At 620 feet and fed by underwater springs in Larch Mountain, it is one of the most famous waterfalls in the United States. Within a short five-minute walk off of the historic Columbia River Highway, you are basking in the beauty of Multnomah Falls. In the fall’s cliff face, you can see five layers of lava flows. Follow the 1.2-mile trail that climbs approximately 600 feet to the top of Multnomah Falls for great views of the falls and Columbia River Gorge.

And in California, from running through vineyards and walking along roads lined with trees covered with Spanish moss to an early morning stroll in the quaint towns of Napa, Oakville, Yountville, St. Helena and Calistoga, one of my favorite roads for an early morning walk or run is Rutherford Road. Biking from winery to winery on the Silverado Trail gets a lot of publicity, but get up early for a walk or run to see the vineyards in a whole different light before you indulge in a day of wine tasting.

Have fun exploring on foot! ✽ For more information, visit www.facebook.com/jenniferbroomefans.

FIRST MONTH ONLY $100 FOR NEW CLIENTS / UNLIMITED CLASSES ($45 DISCOUNT)

smart barre is a total body workout that fuses principles of ballet, Pilates, and yoga to target body areas in which women struggle—the core, hips, thighs, seat and arms. A traditional ballet barre is used but you will not need a tutu to achieve the long, lean look of a dancer. We also use light weights, a playground ball, and a cushy mat.

GENERAL PRICING: Single class: $19 Unlimited Month: $145 Unlimited AutoPay: $135 5-Class Pack: $90 10-Class Pack: $170 20-Class Pack: $320 30-Class Pack: $450

In Sunset Ridge (Alamo Heights) 6426 North New Braunfels San Antonio, TX 78209

210-822-0584

COMING SOON! Smart Barre Alon Town Centre 10003 NW Military HWY, San Antonio, 78231

sanantonio@smartbarrebody.com www.smartbarrebody.com (reserve classes online) NFIT WOMAN september/october 2013

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 outdoor fitness

On the Radar Mission Concepción Sports Park helps bring quality national, regional and local amateur sporting events to the Alamo City.

after more than a year in business, Mission Concepción Sports Park (MCSP) continues to partner with San Antonio Sports and the San Antonio Convention & Visitors Bureau to bring quality national, regional and local amateur sporting events to San Antonio.

MCSP has been the host venue for such events as the All American Sports National Tournament, the YBOA Texas State Championship, the MLK Volleyball Tournament and the Alamo Judo Martial Arts event, just to name a few. The 46,000-squarefoot facility can also host corporate wellness events and has welcomed such local corporations as Frost Bank, H-E-B and Texas Toyota Manufacturing.

In addition to being the largest indoor gym in South Texas, MCSP also has outdoor fields including three softball fields, three little league baseball fields and a multipurpose field that has hosted soccer, football, ultimate Frisbee, rugby and lacrosse.

MCSP, and the 12 other amateur sports complexes built recently in Bexar County were financed through a combination of county and private funds. Each venue was developed and managed by a different nonprofit organization. Overall, this round of funding passed by the voters in 2008 added 46 soccer fields, 23 baseball diamonds, six football fields, two tracks, two cross country courses, one fencing facility and one outdoor swimming facility.

MCSP is definitely on the radar of tournament organizers from all over Texas and has booked events into 2016. MCSP also offers locals a place to play pickup games. On weekdays from 9 a.m. to 5 p.m., open gym is available for $3 per person. Basketball and volleyball courts are usually available. ✽ Call 210-477-8900 for more information.

MCSP has several outdoor fields, but it is also the largest indoor gym in South Texas.

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woman softball player image Chris Curtis/shutterstock.com

by Deborah Walton

Belly Dance Classes Instructional DVDs available at www.karavansa.com KAREN BARBEE ADKISSON began studying belly dancing at the age of 10. Over three decades later, Karen has developed a teaching methodology for this ancient dance form based on technical precision, soulful innovation, and cultural respect. Having studied and performed in Egypt and Lebanon, Karen is now in demand to present her style of belly dance instruction to students all over the United States, Canada, and South America.

Known for her clear and precise explanation of this complex form of movement, Karen has produced several instructional DVDs of this dance and has trained some of the country's leading professional dancers.

With BD Basics and Beginner Combinations you will: ♦ Learn and review basic hip sways, undulations, figure 8's, hip circles, hip thrusts, hip drops, and shimmies. ♦ Create simple combinations alternating between smooth and accented approaches. ♦ Coordinate and layer graceful arm patterns with simple body movements. ♦ Exercise while you dance, developing strength and flexibility throughout the body.

This DVD is presented as an actual class with Karen teaching into a mirror, visible from the back and the front. The backing music comes from her newly released " MASTERY AND Mystery" cd.

Also available in this DVD series: Belly Dance Drillz and Intermediate Variations Belly Dance Technical Drillz and Advanced Variations Video Production Leith Askins Video Cover Photos Kelley Ramotowski Produced by Karen Barbee Adkisson Filmed at Synergy Studio in San Antonio, Texas DVD run time: approx. 55 minutes For information on available DVD's and CD's, to view video clips, and to see a schedule of performances and workshops visit

www.KARENBARBEE.com

© copyright 2008 Karen Barbee Adkisson, All rights reserved.

BELLY DANCE BASICS AND BEGINNER COMBINATIONS

We Take Printing Seriously…Not Ourselves.

KAREN BARBEE PRESENTS...

Hassle Free Printing

KAREN BARBEE PRESENTS…

BELLY DANCE BASICS AND

BEGINNER COMBINATIONS

"

with music from MASTERY AND

Mystery"

Karavan Studio Owned & Operated by

Karen Barbee Adkisson 331 W. Mulberry, Ste 3 San Antonio, TX 78212 Karavansa@aol.com

210.232.3035

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37

Challenged, But Not Defined

LaDonia Franke takes control and gives diabetes a run for its money.

by Lenore Kaiser Approximately 1,919,500 adults, or 7.30 percent of Texas’ adult population, have diagnosed diabetes. Someone is diagnosed with diabetes every 17 seconds in the United States.

As a resident of one of the highest-percentage cities with diabetes, San Antonio native LaDonia Franke could easily let herself be a statistic instead of an inspiration to those fighting diabetes. Having Type II diabetes, Franke has to manage her diabetes with carb counting and insulin daily. Most importantly, exercise plays a key factor in her goal to stay healthy.

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NFIT WOMAN september/october 2013

“What motivates me when I need the extra push is to realize that my body needs the exercise just as much as it needs insulin,” she said. “I still have a lot of plans for my future, and I need to be healthy to accomplish my goals and be an active part of my family’s life.”

Franke incorporates video series of “TurboFire and Insanity” to motivate herself because she finds it fun with a great variety of exercises and it takes the guesswork out of what she needs to do and how to do it.

“I don’t want to be the wife in a wheelchair, the mom on the sidelines or the grandmother who only bakes cookies,” she said. “I want to be an

running marathon fitness IMAGE Warren Goldswain/shutterstock.com

 success story

I don’t want to be the wife in

the wheelchair or the mom on the sidelines

active part of my life. Fitness and health are the only way I know to help ensure that will be the case.”

Franke recently accomplished a half-marathon in Austin with the support of her husband, stepson and daughter-in-law. “It wasn’t easy, that’s for sure … but it also wasn’t impossible,” she proudly said. “You can’t explain the feeling of pride you get once you cross the finish line of an event like that. It takes a certain amount of both physical and mental strength to complete a half-marathon.”

When asked her advice to others struggling with diabetes, she said, “Strive for better. You don’t have to be perfect. You don’t have to go out and run a half-marathon. Just strive to do better than you did yesterday. We can do anything if we stick to it long enough.”

For more information on diabetes or to participate in the Stop Diabetes 5K on Nov. 2, 2013, visit www.diabetes.org/stepoutsanantonio. ✽

Lenore Kaiser is the wellness director and owner of Kaiser Medical Management. For more information, call 1-800-764-0418 or go to www.kaisermedicalmanagement.com.

San Antonio

By St. Peter

– St. Joseph

Parenting Maga

zine

Children’s Home

IN PURSUIT OF EXCELLENC E

How to help your

THE JACKSON FAMILY

FURRY FRIENDS beat the heat

Camps of Character

SPURS and SILVER STARS

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every step

2013

> Tips for outdoor fun in the sun > FOOD ALLERGIES 101 > Eliminati

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FOR ADVERTISING INFORMATION PLEASE CONTACT: Liz Whittaker // 210.621.7301 // liz@nfitsa.com NFIT WOMAN september/october 2013

39

ď Ż mind, body & soul

{

Experts have found that massages can,

âžť HealthCrave Massage

Therapy center

40

NFIT WOMAN september/october 2013

hot stone massage image Valua Vitaly/shutterstock.com

without a doubt, help manage stress.

Massage On

Massage therapy offers a number of benefits that can help you improve the quality of your everyday life.

by Tracee Orihel

Massage of foot image Valua Vitaly/shutterstock.com

➻

Keep calm & get your

We all know life can be stressful at times. With stress comes tension – which can cause muscles to tighten up, leaving you with unwanted pain. Many people have never had a massage or don’t know the real benefits of what massage treatments can offer. Massages can be very relaxing, but also physically therapeutic and a great source of rehabilitation for the body.

Experts have found that massages can, without a doubt, help manage stress. How exactly can it help reduce stress? Massage therapy can decrease anxiety, enhance sleep quality, provide more energy, improve concentration, increase circulation within the body and reduce fatigue.

However, stress isn’t the only thing a massage can help with. Anyone who has had injuries or who experienced pain in muscles and joints can help speed up their recovery process through the art of massage. Massage therapy plays an integral role as an alternative to standard injury rehabilitation procedures by encouraging circulatory movement and relaxing muscles.

This process helps the body pump more oxygen and nutrients into tissues and vital organs, thus allowing the rehabilitating injured area(s) to become more flexible and heal at an accelerated rate. A variety of physicians specializing in different fields may suggest massage therapy as another option of Crystal Grosko, LMT, heads up the HealthCrave Massage Therapy Department.

Grosko has been working in massage therapy for four years, and she is a 2009 graduate of the San Antonio Academy for Massage School.

She has been licensed by the Department of State Health Services for three years now, and she has gained extensive experience using many therapeutic practices. Grosko is interested in helping people with their pain management, and she is a proponent for massage therapy techniques.

treatment for their patients – whatever that problem may be.

Here are some outcomes people have experienced through the technique of massage:

• Arthritis sufferers note fewer aches and less stiffness and pain.

• Burn injury patients report reduced pain, itching and anxiety.

• High blood pressure patients demonstrate lower diastolic blood pressure, anxiety and stress hormones.

• Premenstrual syndrome sufferers have

decreased water retention and cramping.

Surprisingly, massage therapy techniques can be beneficial not just for adults, but for young children, as well. Through massage therapy, it’s been found that children with asthma display better pulmonary function and have increased peak airflow, and babies born prematurely who receive massages can improve their necessary weight gain.

So the next time you drive by a massage center or think about getting a massage, stop and remember the important role it can have in maintaining a healthy body and healing a body in need. ✽

“It is a viable modality for enhancing overall health and well-being,” she said. Grosko specializes in myofascial release and neuromuscular therapy – methods of manipulating and mobilizing muscle and connective tissue (fascia), using specific strokes, movements and pressure.

These techniques have several therapeutic benefits: Relief of pain and muscle tension, improved blood and lymphatic circulation, greater mobility of muscles and joints and assistance in the repair of injured and damaged tissue.

a note

to self Here are some of the several benefiting factors that the various types of massage treatments offer: • Alleviate low-back pain and improve range of motion

• Assist with shorter, easier labor for expectant mothers and shorten maternity hospital stays • Ease medication dependence • Enhance immunity by stimulating lymph flow – the body’s natural defense system • Exercise and stretch weak, tight or atrophied muscles

• Help athletes of any level prepare for, and recover from, strenuous workouts • Improve the condition of the body’s largest organ: the skin • Increase joint flexibility • Lessen depression and anxiety

• Promote tissue regeneration, reducing scar tissue and stretch marks • Pump oxygen and nutrients into tissues and vital organs, improving circulation

• Reduce post-surgery adhesions and swelling • Reduce spasms and cramping • Relax and soften injured, tired and overused muscles • Release endorphins – amino acids that work as the body’s natural painkiller • Relieve migraine pain

NFIT WOMAN september/october 2013

41

ď Ż mind, body & soul

What did i gain from others thinking i had it all together?

Striving for Imperfection How one genuine friend changed my life

by Bre’anna Emmitt

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NFIT WOMAN september/october 2013

Portrait of beautiful young woman image zoom team/shutterstock.com

The truth is: nothing.

I remember her laughing as she bluntly told our group of 12 girls that when she didn’t wax, she had a unibrow. I was shocked. Not at the unibrow, per se, but at her fearless honesty. It’s not like we were old friends – we had all just met each other.

Her name was Beth,* and she was the first person I had ever met with her level of transparency and genuineness. The more time I spent with Beth, the more I liked her. Others did, too. Beth was smart, fun, beautiful and – most of all – real.

People flocked to Beth because she was simply herself. She never made anyone feel lower than her; she never made anyone feel higher than her. No matter who you were, what you looked like or how you acted, Beth looked you square in the eye when she talked to you. She made you feel of equal importance and like nothing you could tell her would shock her. She knew you were flawed, mostly because she knew she was flawed.

And you know what? She didn’t really care.

Beth’s honesty was incredibly refreshing to me. Like many of us, I grew up in a home where one of the biggest faux pas one could commit was to leave the house without makeup. And while I’m not sure why, I somehow transferred that principle to almost every corner of my life. I began to live under the false (and severely limiting) pretense that I had to come across as perfect – in every way, all the time.

By the time I was in eighth grade, you wouldn’t catch me without mascara coated on my lashes or without my bangs perfectly poofed (hey, it was the ‘90s).

I had already, at that young age of 13, bought into

the lie that, as women, we should be flawless.

So when I met Beth in college, I was so impressed with her honesty – even when it made her look ugly and flawed – that I began to reexamine my own world. What did I gain from others thinking I had it all together?

The truth is: nothing.

The pursuit of perfection sparks odd things in us women. Perfection triggers us to take 17 photos in six different lights to find the perfect Instagram-able selfie. It triggers us to lie about the amount of makeup we applied or to fib about how long it took us to do our hair. It causes us to say, “Oh, this old thing?” when someone compliments the dress we lost 10 pounds just to wear.

Perfection causes us to cover up our embarrassing actions and to sneak the other way when we see someone who knows our “less than perfect” side. It causes us to become self-absorbed and self-conscious, and it encourages us to put up guards against those who love us, for fear that if they see the real us, they might change their minds.

Perfection simply isn’t what it is cracked up to be. Perfection is overrated and unachievable. When I think about the people I most adore, I never think about those who are untouchably perfect. Rather, I think about the ones who give selflessly, who are honest about their weaknesses and who care about others in a real and genuine way. And when I put it that way, I’d much rather strive for imperfection. ✽

*I have changed the name to protect the identity of my unibrowed friend. (Although my past experiences with her prove she probably wouldn’t mind me sharing anyway.)

Bre’anna Emmitt is a Christian, a wife, a mother of three and a freelance writer. You can usually find her each weekend ministering alongside her husband, Chris, at Community Bible Church. To read more articles like this, along with recipes, marriage topics and more, go to www.sozowomen.com. You can also contact her via Facebook or Twitter (@breannaemmitt).

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43

Drop It

Immediate forgiveness reminds us that we’re not qualified to judge others.

by Miki Bowers

The concept of forgiveness is powerful in our culture. It can either heal or, if being withheld, cause harm. But the idea of having the power to offer or withhold forgiveness puts us in the place of the judge. It assumes we have the right to hold others accountable for their behavior – or more accurately, to hold them accountable for how their behavior made us feel.

Most who acknowledge a necessity for forgiveness also claim to align with the idea of “let he who is without sin cast the first stone” (book

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NFIT WOMAN september/october 2013

of John). I don’t bring this up from a Christian standpoint, but from a standard that spans all love-based belief systems at their core. Ultimately, we’re asking, “How can you judge me for something you yourself have done?” And I believe most would appreciate that awareness of hypocrisy.

Our egos jump in at this point and tell us, “Well, you didn’t do that! You would never do something that terrible,” and we desperately cling to semantics to elevate us to a judicial position. But the truth is: Every one of us has

caused someone else pain. It may be in different ways, but the pain is still felt by another human being.

We also have tiers of transgression. It’s one thing to tell a small lie that hurt your best friend, but another to have an affair. But aren’t they both dishonest? And if we were basing our right to judge upon the degree of whatever, then it would stand that everyone who has sinned “less” than you have has the right to judge you.

In the case of the judgment falling upon ourselves, we want others to remember their own

couple embracing image VojtechVlk/shutterstock.com

 mind, body & soul

imperfection.

We seek grace from those we love to understand that we’re human and that we fall. But so often, we want to withhold when the transgression is against us, forgetting our own weak moments.

Withholding forgiveness can span from a devastating offense to your partner getting the wrong milk. In all cases, we have the choice to hang on to fault or peace, bitterness or love. And understand: It is absolutely a choice. You can still feel the emotional pain and choose love.

You may ultimately choose to establish a boundary or end the relationship, and judgment does not have to occur in either circumstance.

So what does this look like? Consider the concept of immediate forgiveness: You become aware of the pain, understand where it’s coming from and immediately choose to let that person off the hook (even when that person is you). Then you begin to deal with your pain.

Immediate forgiveness does not mean you allow the behavior to continue; there’s work in the area of choosing what the relationship will be after pain has been caused. But immediately allowing them (or yourself) off the hook frees you from having to drag around the offense. It allows you the space needed to make your choices and begin healing.

This concept is a habit to be developed, and it takes time and practice. It will work wonders over the little things and allow your heart to remain open after the big ones. The fact is that everyone in your life will, at some point, hurt you. Your choice lies in how you respond. You have the power to allow forgiveness to be a weapon you bitterly wield or a tool for understanding your own humanity and need for unconditional love. Namaste. ✽

photo by michael giordano

Everyone in your life will, at some point, hurt you.

Miki Bowers’ vision is to live in a way that promotes spiritual and consciousness expansion. Her passion lies in helping others develop mental and physical habits that allow them to find their true self. In this way, one more soul is reconnected to the whole. She is an Ashtanga yogi, a writer, a consciousness coach, a mother, an ex-wife, a trail runner, a speaker, a ranch hand, an aircraft mechanic, a cook, a mystic, a listener, a healer and a bad ass. Find her online at www. creatingstillness.net or www. facebook.com/creatingstillness.

5K Run/1Mile Family Walk & Kids Run 9 1 R E b O T C O , y A D S AT u R

2013

WHAT IS PAINT THE PARKWAY PINK? A community event aimed to raise funds for breast cancer research to FIND A CURE. Paint the Parkway Pink includes a 5K Run, 1 Mile Family Walk, Kids Fun Run, Diaper Dash, post race health fair, free health screenings, awards ceremony for top-finishing participants, and much more!

THE DETAILS: TIME: Kids Fun Run, 8 a.m. and Race at 9 a.m.

WHERE: North Central Baptist Hospital Atrium Parking Lot, 520 Madison Oak Drive

REGISTER TO PARTICIPATE: RACE OPTIONS 5K Run ........................................................................ $30 1 Mile Family Walk ....................................................... $20 Kids Fun Run (2-6 yrs).....$15 or Free with Adult Registration Diaper Dash (3 months to 2 years)..............................Free Military & First Responders ........................................ $20 Survivors & Wounded Warriors ...................................Free Onsite Registration ..................................................... $30 Teams encouraged.

SPONSORSHIP OPPORTUNITIES For more information on sponsorship opportunities, please call Liz Braden at 210-219-5324, or Jennifer Thompson at 210-413-0047

2013 RACE SPONSOR:

FOuNDING SPONSORS:

www.painttheparkwaypink.com NFIT WOMAN september/october 2013

45

Don’t Sweat It! Live authentically to get back to your genuine self and back to happy and healthy.

by Claudia Conley

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NFIT WOMAN september/october 2013

carefree woman in field image Warren Goldswain/shutterstock.com

ď Ż mind, body & soul

we often hear the phrase, “don’t sweat the small stuff,” referring to dealing with daily stress. The phrase was coined by author Richard Carlson in his book with the same title. His books have reached millions with his philosophy of keeping “small stuff” from taking over our lives and focusing on what really matters in the overall picture. The real question, however, is: What exactly is considered “small stuff”? I mean, isn’t that a relative term to most things? What I consider important and worth stressing over may seem very trivial to someone else and vice versa. Should we all live a life with minimal stress? And if so, is that even realistic in today’s culture?

Stress is related to many diseases and illnesses. With heart disease rated the No. 1 cause of death in the United States, according to the Centers for Disease Control and Prevention, cancer, diabetes, asthma, depression and anxiety also have strong correlations to over-stressed lifestyles.

It seems that as our society becomes even more fast-paced with technological resources and the high demand for things to get done now, our risk for becoming stressed is even higher. I know many people who thrive in environments with high pressure and deadlines. However, not all of us are born with those desires and strengths.

I have a client who has a high-profile position at her job. It entails being in the public eye, social networking and putting in extra hours during the week in order to meet deadlines. She enjoys the company she works for and she loves her job, but she feels she is always stressed out and therefore, not happy. When we started to work on who she really is, without defining herself by the role she plays at work, we discovered that she is actually an introvert by nature and one of the things she values most is quality time with her family.

She was then able to come to the awareness that, as an introvert, she needed downtime to re-energize after social events and that her workload – much of which was self-induced because of perfectionism – was robbing her of the much-needed time with her family. She was not living in alignment with her true authentic self, and therefore, had constant internal conflict. This awareness served as the first step in making some much-needed changes in her lifestyle so that she could enjoy her job, as well as enjoy life. Learning to live authentically, she can now focus on what really matters in life and keep the “small stuff” from taking over.

Authenticity is defined in the dictionary as a “state of being genuine, not false or copied, having an origin supported by unquestionable evidence.” We hear the term being used more and more by existential philosophers and psychologists to express the degree to which we are true to ourselves in our own individual personality, spirit and character, despite external forces and expectations.

According to psychotherapist William Hambleton Bishop, “many people compromise authenticity so often that their true self remains almost invisible in their day-to-day lives.” He believes this compromise is what causes others to have expecta-

tions of us based on a false self. These expectations, whether internal or external, cause us to become so stressed that we are left with no energy to nurture ourselves.

How do we live authentically when we have been playing a role for so many years? I believe all of us were born with unique qualities and strengths that make us who we are. As children, these qualities come naturally to us, as they are part of our personality, gifts and talents. Children don’t “sweat the small stuff” because they are too busy being themselves. But as we grow older, it is easy to lose sight of those natural qualities because of expectations placed on us by others and even ourselves. Maybe we felt we didn’t have a choice in our path because of a lack of resources, or maybe we got caught up in the pressure to become successful and unknowingly lost our self in the process. Getting back to our genuine self will get us back to healthy and happy.

The steps to finding who you were born to be are not difficult, and they only require that you take time to work on yourself.

Realizing your core values will help you develop guidelines for what is most important in life and what you will not compromise on in order to be truly fulfilled. Your strengths and gifts show you where you will thrive in the workplace and in relationships. Furthermore, an evaluation on life balance and life satisfaction in the important areas of spiritual growth and physical and emotional health will add more energy to your life and help minimize the energy drainers.

Just remember that it is inevitable: Stress will always be part of our existence. Having some stress is good for us because it helps us grow as individuals. Even when it comes to exercising, we must continually place stress on our body in order to progress, which is referred to as the progressive overload principle. Still, if we place too much stress on our body over an extended period of time, it can lead to burnout, fatigue, injury and even depression. We understand the importance of listening to our body when it is overstressed, and we should also understand the importance of listening to our soul.

Living authentically realigns our soul with our intention, helping us live lives that focus on what really matters and not stress over the “small stuff.” I love this quote by George Carlin that rewords the original by Carlson: “Don’t sweat petty things and don’t pet sweaty things.” ✽

cup of tea and books image sukiyaki/shutterstock.com

Living authentically realigns our soul with our intention.

* Citations available upon request Claudia Conley is a wellness coach who inspires her clients to live authentically in every area of their lives. She has been in the fitness industry for 23 years, branching into her passion as a wellness coach for the past five. She is the owner of WellFit, which takes a holistic approach to the mind/body connection.

For more information, visit www.wellfitmindandbody.com or www.facebook.com/cconleywellfit.

NFIT WOMAN september/october 2013

47

 mom on the go

➻

Simple Swaps

Enjoy the tastiest versions of your favorite meals and drinks without the extra fat and calories.

by Bethany Reynolds

the thrill of eating out is not only fun, but easy – no prepping food, no messy kitchen, no dishes to load and unload.

However, the thrill is quickly overtaken with high-calorie dishes. Innocent-sounding entrees and salads are loaded with rich ingredients that turn your dish into heavy fare. I want you to have the tastiest version of your favorite meal, but without the extra fat and calories.

I really enjoy a girls’ night out, but I don’t enjoy the heavy load of calories that go along for the ride. So my first swap is a “girls’ night in” in my backyard instead of a girls’ night out

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NFIT WOMAN september/october 2013

at a restaurant. When my girlfriends from the neighborhood get together for a girls’ night in, we all bring our version of a healthy dish for sharing.

Some favorites are shrimp cocktail, wholewheat crackers with hummus, popcorn trail mix, sliced fruit with cool whip as dip, raspberries with a dark chocolate chip stuffed inside and skinny mojitos. These are wonderful swaps for the usual party fare. Before the party begins, let’s do some grocery store swaps.

My favorite swap staple is plain Greek yogurt. Most people think of fruit as a yogurt

topping. I think Greek yogurt tastes more like sour cream, so for me, fruit is not what I want to pair it with. It is so versatile that you can use fruit, but why not try it with savory dishes?

It mixes into soup easily for an instant cream soup.

One of my favorite salad dressings is Greek yogurt and salsa mixture. I warm the mixture in the microwave or just place it on top of warm beans, chicken or shrimp, and it creates a decadent salad topper. It can also be mixed with taco seasoning and jalapeños for a thicker topping, like on sweet potatoes or in chicken salad.

If you are looking for a dessert option, mix in some powdered PB2. It can be found near the protein bars at your local H-E-B. Two scoops of yogurt and two tablespoons of PB2 make a great meal or snack. Add a couple packets of Truvia for a sweet “peanut butter pie filling” flavored yogurt. And to think it’s 12 grams of protein for a half-a-cup serving before you add anything else to it!

A staple in my fridge is egg substitute. I love a good egg and I still have one on occasion, but for a low-calorie meal or snack, you can’t

{

is around 90 calories, and a tablespoon of mayo is 40 calories. If you swap those out for one 35-calorie cheese spread like the ones by Laughing Cow, you save close to 100 calories!

While we are talking about sandwiches, let’s take a minute to discuss bread. Have you tried the sandwich thins or 45-calorie bread slices yet? They work great for burgers, sandwiches, Paninis and even French toast – great texture and flavor with fewer calories. Make sure you pick one that lists “whole wheat” as the first ingredient.

healthy sandwich image Jill Chen/shutterstock.com

When buying bread, make sure you pick one that lists “whole wheat” as the first ingredient.

beat the high-protein, low-calorie egg scramble made with egg substitute. Easy-to-pour cartons and a variety of flavors make me love this product. You can add fruit and sugar-free syrup for a sweet tooth craving or any type of veggie for a satisfying meal.

When heading down the cereal aisle at your store, look at the calorie count on the side of the box. Some cereals will vary the half-cup portion size, which makes calculating tricky.

Make sure you pick a puffed wheat cereal.

They will fill up a bowl with their size.

Next, pick a flavored cereal. I usually go with honey flavored, but chocolate and peanut butter work great, too. Add puffed wheat cereal and your flavored cereal to your 94 percent fat-free kettle popcorn for a delicious trail mix.

You can even add a few rainbow sprinkles for fun or cinnamon on top for flavor. Have fun with it. It is cereal, after all.

The next swap seems to be growing in popularity: low-calorie cheese spreads. They come in all sorts of flavors from sweet cream cheese to spicy chipotle and everything in between. I use them in omelets to create taste and creamy texture. I recommend the garlic and herb for Greek or Italian omelets and the chipotle for Southwestern-style omelets.

If eggs are not your go-to meal, try using the cheese spread instead of regular cheese and mayo on your sandwiches. A slice of cheese

So you’re home from the store and you have several small, healthy meals. Now let’s talk drinks. A shot of rum is about 60 calories. That seems like more than enough calories for one drink, so let’s not add any additional calories.

For my skinny mojito, I add a low-calorie lemonade or limeade-powdered drink mix, along with a zero-calorie lemon lime soda in a pitcher. Crush some mint leaves in your glass, add some ice and pour your cocktail on top.

You can also use flavored zero-calorie water to give it a fun, fruity twist.

To save even more calories, swap a “mocktail” for your cocktail. Keep all of the ingredients except the liquor, and your crisp, refreshing drink is about five calories. ✽

For more information, visit www.facebook.com/ momonthegosanantonio.

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 beauty

Flawless

for Fall

Fit for

Beauty

How to get glowing, hydrated skin and spice up your makeup colors this season Special to NFit

We all know tanning is bad for us, but who doesn’t love to have that golden glow? You can forget “fake baking” under artificial lights. Sugar-based spray tans that work with the body’s natural chemistry are the newest way to get a natural-looking tan without the effects of harmful UV rays or the harsh smells of non-natural spray-tanning solutions.

While orange palms used to be an indicator of a faux glow, the self-tanning industry has gotten so advanced that today, the lack of tan lines is the only way you can tell sun-kissed skin isn’t actually from the sun. Some stars are even getting “sculpted tans,” where the tanner is precisely applied to create the illusion of muscle definition in areas like abs and arms.

To get your glow, go to your local tanning salon such as The One Beauty Lounge, which is also mobile. Tans start at $45. Or at home, try Lancome FLASH BRONZER Tinted Self-Tanning Leg Gel With Pure Vitamin E. Use it all over, even though it says just for legs.

And don’t forget to exfoliate before any applications.

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2

Get your foundation ready for winter

Don’t let your skin dry out! Everyone wants skin that looks fresh, but that can be tough when the temperature drops and the air gets drier. To compensate, Danielle Cunningham, beauty expert and owner of The One Beauty Lounge, recommends that you swap powder-based cover-ups for a hydrating foundation. Try The One Cosmetics, where you can add your own hydrators for your skincare needs, but also get the luminous and bronzed look you need to make your skin look flawless for fall. Also remember that the more hydrated you are, the longer your fake tan will last.

bronzed woman image Luba V Nel; liquid foundation makeup image victoriaKh/shutterstock.com

1

Spray tan weekly to enhance your new fall looks

3

Rosy, not ruddy

woman applying makeup & cat eye makeup images Subbotina Anna; lipstick stain image SPb photo maker/shutterstock.com

Being bronzed is great, but you can still have a sexy bronzed complexion with a touch of rose in your skin. Looking ruddy is not the way to have flawless skin for fall. Cunningham loves Stila Convertible Color in Rose ($25). Putting a small amount of bronzer over your rosy cheeks will give you that glow everyone wants for fall.

Being bronzed is great, but you can still have a sexy bronzed complexion with a touch of rose in your skin.

4

Eyes for fall

Your eyes are the most important part of your complete fall look.

Grab your liner, steady your hand and starting winging. Cat eyes are big this season. Cunningham favors orange and goldenbronzed eyeshadow shades this fall.

5

Stain your lips with berries

A sheer plum complements a darker winter wardrobe without seeming harsh.

Cunningham opts for an emollient-rich lip color such as Chantecaille Hydra Chic Lipstick in Tiger Lily ($30). If this color is too dark, you can take it down a notch with your old summer lipglosses.

The One Beauty Lounge is located at 5148 Broadway, Ste. A, San Antonio, Texas 78209.

For more information, call 210-745-1120. You may also contact Danielle Cunningham directly at 210-551-8286 or danielle@theonebeautylounge.com.

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 beauty

The Season’s Best As we head into the cooler months of autumn, brush up on the best looks of the season for hair, eyes and style.

by Danielle Cunningham

what to wear

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This dress is the perfect hue for fall. A thin belt will jazz up the dress while accentuating the waistline. Add a super cute cardigan or blazer and you’ll be ready to go!

Not sure what to wear this fall?

Play up any look by adding a chunky scarf or a bold blazer to your outfit. Here are a few looks to ensure style and comfort.

➊

The Look: Casual

➋

The Look: Preppy

Warm up your outfit by pairing a comfy blouse with brown shoes and accessories. Go for a bold earring like these gold studs to complete the look.

Wear a sweater over a plaid button-down to achieve this look. Cuff the bottom of the sleeves over the sweater and pair with denim jeans.

For a classier look, add a pearl necklace and swap the loafers for a low heel.

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NFIT WOMAN september/october 2013

The Look: Sleek

➌

The Look: Chic

Pair your favorite highwasted shorts with a long blazer for this cool, casual look. Under the blazer, wear a flowy blouse and tuck it into your shorts. Add tights and a warm colored belt to complete the look.

woman in park in fall image Zoom Team/shutterstock.com

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celebrity hair ideas to steal These amazing hairstyles are not only for celebrities.

You too can be Hollywood ready with these show-stopping styles.

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Sleek Center Part Tyra Banks flaunts shiny, sleek locks with subtle tones of honey brown. To get super-straight locks like hers, flat iron your hair and then lightly spritz with a shine spray. Using a comb, part hair directly down the center of your head.

eye-popping makeup

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Braided Up-Do

Selena Gomez takes her up-do to the next level by wearing her long tresses in an inside-out braid. With bobby pins, create a small bob at the front of your head. Next, begin tightly braiding hair (inside out) all the way down and secure the ends with an elastic band. Lightly tug at hair in the braid starting at the top and working your way down.

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Line bottom water line and top of the eye with a black pencil liner and then go over eyeliner with a blue eyeshadow stick.

➊ ➋ ➌ ➍

Dust lids with a champagne-colored eyeshadow. Add the shadow to bottom lash line and inner corners of eyes.

Using a black liquid liner, line the top of eyes gradually, making the line thicker at the corners.

Add mascara to top and bottom lashes. For more drama, add natural-looking falsies to top lashes.

The One Beauty Lounge is located at 5148 Broadway, Ste. A, San Antonio, Texas 78209. For more information, call 210-745-1120. You may also contact Danielle Cunningham directly at 210-551-8286 or danielle@theonebeautylounge.com.

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