18 minute read
SPIRITED STRIDES
POWER WALK TO BETTER FITNESS
by Marlaina Donato
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We all know that the more steps we take in a day the better. The Mayo Clinic advocates walking regularly to keep bad cholesterol in check, maintain a heart-healthy weight and keep blood pressure within a normal range. Power walking—going a mile in under 15 minutes—amps up cardiovascular benefits and takes metabolic conditioning to a new level.
Power walking involves taking longer strides, moving at 4.5 to 5.5 miles per hour and using the arms to propel motion, with or without light weights. “With this more intensive exercise, in comparison to everyday walking, one should note that their breathing is harder and their heart rate is faster with power walking. Compared to someone who walks at a casual pace, a power walker can expect lower blood pressure, heart rate, blood sugar and cholesterol numbers,” says Jason C. Robin, M.D., director of cardio oncology at North Shore University Health System, in Glenview, Illinois.
Walking as a Workout
In cases of severe coronary artery disease, certain heart muscle disorders, known as cardiomyopathy or valvular diseases, Robin recommends seeing a doctor before taking up fitness walking, but emphasizes, “Obvious injuries or illnesses aside, power walking is great for all ages, genders, sizes and fitness levels and is, in general, very safe with very few contraindications.” He suggests aiming for 15 minutes or less on a first endeavor, and after one week increasing the time to 20 to 25 minutes, eventually working up to 30 minutes. To complement power walking, he recommends resistance training to increase muscle strength and tone, protect joints from injury, and improve flexibility and balance.
Dave McGovern, walking coach and author of The Complete Guide to Competitive Walking: Racewalking, Power Walking, Nordic Walking and More!, points out, “The impact forces of walking, even high-level racewalking, can be one-third of what runners experience, so it’s a lot easier on the joints. Power walking doesn’t have many rules.” A 30-year veteran of the U.S. National Racewalk Team, McGovern underscores the importance of starting out with a regular, easy walk before progressing to a more vigorous pace.
To avoid and reduce injury, he advocates mindfulness of correct posture and taking shorter, faster steps rather than long, stomping strides. He trains on a variety of surfaces, including everyday roads, tartan (rubber) running tracks, treadmills, dirt trails, grass, and even the occasional concrete sidewalk. “Changing up surfaces uses your muscles in different ways, which can help prevent overuse injuries that crop up from too much training on the same surfaces day in, day out,” he says.
Practical Essentials
For optimal results on any surface, proper footwear is vital. “We would typically recommend a running shoe for any fitness-based walking,” says Josh Saint Cyr, store manager at New Balance, in Highland Park, Illinois. He notes that the right shoes are designed to help align gait and avoid pronation or supination that prompts the ankle to roll inward or outward with movement. “For a more customized experience, someone with medium or lower arches would want a shoe from the stability running section, and someone with higher arches would want a shoe from the cushioned running section.”
In cases of tight calf muscles, Saint Cyr recommends stretching as a daily practice, even on non-exercise days. “Rollers or massage guns can be useful for immediate relief, but ultimately, stretching will help by reducing or eliminating tightness.”
Taking it Up a Notch
Racewalking, the competitive and highly technical variety of power walking, takes place at track meets. “After you’ve built a base of miles, you can start sprinkling in some longer and faster workouts, and maybe even think about competition,” says McGovern. “There is a bit more technique involved in competitive racewalking, but once you get the hang of it, it will allow you to go much faster.”
In the end, having a goal can be the best motivator. “For the athletes I coach, many of them in their 50s, 60s, 70s, 80s and beyond, racewalking and power walking gives a purpose to their workouts,” says McGovern. “One of my athletes has said that she hates to work out, but loves to train. Having the goal of a race over the horizon gives a lot of athletes a reason to get out the door every day.”
Marlaina Donato is an author and composer. Connect at WildflowerLady.com.
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SATURDAY, APRIL 2
Online Class – 3-5pm “What to expect physically, mentally, and emotionally as you develop your Psychic/Mediumship skills”. $36. International Foundation for Spiritual Knowledge, www.ifsk. org. 407-247-7823.
SUNDAY, APRIL 3
Pranayama and Meditation – 10-11am. Through guided breathing, increase the oxygen to your brain and all your internal organs, which facilitates physical healing. Held outside if weather permits. Bring your own mat and accessories. $15. 4236 St. Johns Ave, Jacksonville. 904-381-8686 or SeventhWonder.com/events/. Yoga Nidra – 11:15am-12:15pm. Guided meditation to achieve intense concentration, enlightenment or bliss. Bring mat and accessories. $15. Seventh Wonder Holistic Spa, 4236 St Johns Ave, Jacksonville. 904-381-8686. Seventh-Wonder.com/events/.
MONDAY, APRIL 4
Transcendental Meditation Introductory Talk
– 5:30pm. All the information you need to make an informed decision about learning this highly effective technique for reducing stress and improving health. Free. Regency Square Library, 9900 Regency Square Blvd, Community Rm A, Jacksonville. Register: 904-375-9517 or Jacksonville@TM.org.
TUESDAY, APRIL 5
Twin Hearts Meditation – 6-7pm. The phases of meditation are physical exercise, invoking divine blessings, relaxation/cleansing and energizing, selfintrospection, and inner reflection, activating heart chakra and crown chakra, achieving illumination, releasing excess energy and expression of gratitude. Free. 4236 St. Johns Ave, Jacksonville. 904-3818686 or Seventh-Wonder.com/events/.
SATURDAY, APRIL 9
How to Cook Tofu without Losing Your Tempeh
Dinner – 5-7pm. Restorative Health Instructor, Amanda Johns, will demonstrate easy cooking techniques and recipes on how to use tofu and tempeh. Includes a booklet and a delicious four-course menu: Chocolate Chip Cashew Cookies, Lemon Cookies, Tofu Crumble Salad with Curry Quinoa, and Thai Coconut Lemongrass Soup. $55/prepaid. Jacksonville Health and Wellness Center, 9957 Moorings Dr, Ste 403. Preregister: 904-268-6568. Info/location: 904 994-4802 or AmandaJHWC@yahoo.com.
THURSDAY, APRIL 14
Transcendental Meditation Introductory Talk by
Videoconference – Noon. All the information you need to make an informed decision about learning this highly effective technique for reducing stress and improving health. Free. Register/info: 904-3759517 or Jacksonville@TM.org. Simple Swaps: Creating Healthy Choices – 6:30-8pm. Learn simple snack and meal swaps to move from nutrient poor to nutrient dense and health-promoting diet. Certified Holistic Nutritionist Jennifer Costa will give guidance and brand suggestions, plus free food samples. Free. In person or online. Jacksonville Health and Wellness Center, 9957 Mooring Dr, Ste 403. 904-994-4802.
SATURDAY, APRIL 16
Transcendental Meditation Introductory Talk
– 1pm. All the information you need to make an informed decision about learning this highly effective technique for reducing stress and improving health. Free. Postell Market, Casino Bldg, 530 Beachview Dr (by Neptune Park), Rm 112, St. Simons Island, GA. Register: 904-375-9517 or Jacksonville@ TM.org. Meet Your Angels – 1:30pm. Join this magical exploration into another world that is all around us. Rev. Judi Weaver is a spiritual trace channel, certified medium and healer. Guests will each receive an angelic message. $30. 1112 Stevens St, Cassadaga. SpiritualServices.online.
SUNDAY, APRIL 17
Stay The Course – 10:30 am. Join Rev. Yvonne McAndrew to celebrate Happy Resurrection Day! All are invited in-person, or streamed on Facebook Live or our YouTube Channel. No matter who you are or where you are on your spiritual journey, all are welcome. Value received offering. Unity Church for Creative Living, 2777 Race Track Rd, St. Johns. 904-287-1505. UnityInJax.com.
TUESDAY, APRIL 19
Twin Hearts Meditation – 6-7pm. The phases of meditation are physical exercise, invoking divine blessings, relaxation/cleansing and energizing, selfintrospection, and inner reflection, activating heart chakra and crown chakra, achieving illumination, releasing excess energy, and expression of gratitude. Free. 4236 St. Johns Ave, Jacksonville. 904-3818686 or Seventh-Wonder.com/events/.
THURSDAY, APRIL 21
Transcendental Meditation Introductory Talk
– 5:30pm. All the information you need to make an informed decision about learning this highly effective technique for reducing stress and improving health, Free. Pablo Creek Library, 13295 Beach Blvd, Conference Rm, Jacksonville. Register: 904375-9517 or Jacksonville@TM.org.
Transcendental Meditation Introductory Talk by
Videoconference – 6:30pm. All the information you need to make an informed decision about learning this highly effective technique for reducing stress and improving health. Free. Register: 904-375-9517 or Jacksonville@TM.org. Creating Everyday Miracles – 6:30-8pm. Learn The Miracle Method and create everyday miracles in your life. Functional Medicine and Holistic Practitioner, Dr Jon Repole, will weave together the principles of A Course in Miracles with neuroscience and psychology. Free. In person or online. Jacksonville Health and Wellness Center, 9957 Mooring Dr, Ste 403. 904-268-6568.
SUNDAY, APRIL 24
Heart 4 Souls Sunday Spiritual Guidance – 9am. Guests receive an overall group message followed by a live channeling session. Free. Online at Heart4Soul-SpiritualServices on Facebook. Info: 386-503-4930. Vegan Cooking Class – 4-6pm. Join spa owner Falli Shah and her husband Sunny Shah for a vegan Indian cooking class. This delicious event includes a meal that is freshly prepared in front of you. Held on a lovely outdoor deck overlooking a garden. $45. 4236 St. Johns Ave, Jacksonville. 904-381-8686 or Seventh-Wonder.com/events/.
THURSDAY, APRIL 28
In Person Class – 1-3pm ‘Practical uses of Psychometry’ - $35. 476 Osceola Ave in Jacksonville Beach. International Foundation for Spiritual Knowledge. 407-247-7823. Eating Healthy By The Seasons – 6:30-8pm. Restorative Health Instructor, Amanda Johns, will share the gifts and insights of Mother Nature and how to align the elements of seasonal changes with your overall health and well-being. Free. In person or online, Jacksonville Health and Wellness Center, 9957 Mooring Dr, Ste 403, Jacksonville. 904-268-6568. In Person Class – 7-9:30pm ‘Practical uses of Psychometry’ - $35. Held at The Noble School, 419 5th Ave. Jacksonville Beach. International Foundation for Spiritual Knowledge. 407-247-7823.
SATURDAY, APRIL 30
Online Class – 10:30am-1pm “What to expect physically, mentally, and emotionally as you develop your Psychic/Mediumship skills” $36. International Foundation for Spiritual Knowledge, www.ifsk.org. 407-247-7823.
plan ahead
SATURDAY, MAY 7
Talking Stick Circle – 5pm. Native American gathering to share ancient teachings as channeled from elders. Traditional cleansing and drumming. Bring your instruments. Andrew Jackson Davis Bldg, 1112 Stevens St, Cassadaga. Info: Rev.JudiWeaver@gmail.com.
sunday
Unity Church for Creative Living Sunday Service
– 10:30am. Join in-person, on Facebook Live or YouTube Channel to travel the journey of spiritual unfoldment together. Unity Church for Creative Living, 2777 Race Track Rd, St. Johns. 904-287-1505. UnityInJax.com.
monday
Monday Mantras – Megan Weigel, DNP, ARNPc, is lighthearted and approachable guide to a year of mindfulness intentions and actions in the form of simple practices to help improve your physical, emotional and mental health. Use it to learn the value of your experiences, voice, heart, and story. 904-543-3510. MondayMantrasWithMegan.com. FirstCoastIntegrativeMedicine.com.
wednesday
Wednesday Pier Farmers Market – 8am-12:30pm. Oceanfront shopping at the St. Johns County Ocean Pier Park. Approximately 60-80 vendors can be found at the market selling locally grown produce, baked goods, prepared foods, arts, crafts and more. Free. 350 A1A Beach Blvd, St. Augustine Bch. 904-315-0952. Spiritual Enrichment Classes – 7pm. Visit the website for class information. Unity Church for Creative Living, 2777 Race Track Rd, St Johns. 904-287-1505. UnityInJax.com. Music by the Sea – Thru Sept 1. 7-8:50pm. This annual summer music and food celebration features local bands and performers paired with local food trucks to entertain visitors. A different band will be featured each week, along with a food truck to offer fresh, tasty, food. Guests are welcome to bring coolers and picnic baskets. Chairs and bug spray are encouraged. Free. St. Augustine Beach Pier, 350 A1A Beach Blvd, St. Augustine Bch. 904-347-8007. Rotisserie Chickens at Native Sun – 9am-6pm. The first round of rotisserie chickens will be ready around 9am. The last run of birds come out around 6pm. Limit two per household. $5/each. 1585 3rd St. N, Jacksonville Bch.
thursday
Farmers Market – 5-8pm. Vendors offer locally grown produce as well as homemade and handmade products. Yamo Italian and Captain Scallywag's food truck are onsite offering local cuisine as well as two other food trucks, which rotate each week. Local musicians provide entertainment throughout the evening. Free. The Artisan Market Coconut Barrel, 3175 US 1 South, St. Augustine. Concerts in the Plaza – 7-9pm. Bring a chair or blanket to relax on the plaza lawn and enjoy summer evenings filled with music in the heart of historic St. Augustine. Picnic dinners are allowed, but alcoholic beverages are prohibited in the Plaza. Gazebo of St. Augustine's historic Plaza de la Constitución (between Cathedral and King Streets) Downtown St. Augustine. 904- 825-1004.
friday
First Friday Garden Walk – 10am. Join a Ranger the first Friday of every month for a garden walk. No registration required. Walk included with park entry fee of $5 per vehicle. Washington Oaks Gardens State Park. Info: WashingtonOaks.org.
saturday
The St. Augustine Ampitheatre Farmers Mar-
ket – 8:30am-12:30pm. Shop more than 100 tents loaded with local produce, flowers, baked goods, handmade arts and crafts and more. Admission into the market is free. 1340 A1A South, St. Augustine. 904-315-9252. The Path of Spiritual Freedom
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Find the truth that lies within you and discover how you are creating your own reality every moment.
View our upcoming online events at www.eck- orida.org
Jacksonville ECK Information: 904-725-7760
coming in the may issue Women's Wellness
ACUPUNCTURE
A WAY OF LIFE ACUPUNCTURE
4337 Pablo Oaks Ct, Bldg 200, Jacksonville • 904-373-8415 AWayOfLifeAcupuncture.com Dr Christine Yastrzemski, NCCAOM, AP AP2255 Dr Sarah Thomas, DACM, AP AP4183 NCCAOM Board Certified Acupuncture Physician specializing in acupuncture and Chinese herbal medicine. We offer the highest quality of care while customizing treatments that best suit your needs.
CBD HYDROPONIC UNIQUE GOODS
8622 Baymeadows Rd, Jacksonville 904-829-4847 • JaxHugs.com Hemp is all relaxation without intoxication, research shows numerous health benefits. Garden and hydroponic supplies: Leading brands of soil, nutrients, grow tents and LED lights. See ad, page 9.
ENERGY HEALING
HEALING ENERGY BY TED
Ted Kostek 7500 Plantation Club Dr, Jacksonville 904-613-7608 • Healingenergybyted.com Certified in Reconnective Healing, The Emotion Code, The Body Code, Reiki Master. Powerful healings, with great compassion and care. Clean chakras, aura, entity removal, in-person and remote sessions for humans and animals.
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source: the350project.net FUNCTIONAL MEDICINE
JACKSONVILLE HEALTH & WELLNESS CENTER
Dr Jon Repole, DC, CFMP 9957 Moorings Dr, Ste 403 Jacksonville (Mandarin) 904-268-6568 • DrRepole.com Certified Functional Medicine Practitioner. Find the cause of your health challenge. Our office will create a doctor supervised custom-tailored health program that will include the following: meal planning, supplemental prescriptions, detoxification guidance, food/lifestyle coaching, exercise prescriptions, accountability, on-line patient portal, and more. We utilize the most advanced diagnostics testing available to aid both our diagnoses and treatment. See ad, page 14.
GROCERY
NATIVE SUN
1585 3rd St North, Jacksonville Beach 904-853-5497 NativeSunJax.com
Jax Beach’s community organic grocer, local food and essential items. Order online for curbside p/u.
HERBS LAURENCE LAYNE, LMT, HERBALIST
Healing Waters Clinic & Herb Shop 26 Clark St, St. Augustine 904-826-1965 • HealingWatersClinic.com MA0010746 MM005595 A holistic center specializing in pain relief and chronic health issues. Certified in neuromuscular and deep tissue bodywork, myofascial therapy, craniosacral balancing, east-west herbalism. Offering attunement energy healing since 1978. See ad, page 17.
HOLISTIC WELLNESS SPA SEVENTH WONDER HOLISTIC SPA
4236 St John’s Ave, Jacksonville 904-381-8686 • Seventh-Wonder.com A true sanctuary away from the stresses of the world since 2002. Offering: Ayurveda consultation and services, natural alternatives to facelift, massages, facials, eyebrow threading/tinting, reiki, pranic healing, ear coning, sauna, and a Himalayan salt room.
INTEGRATIVE MEDICINE FIRST COAST INTEGRATIVE MEDICINE
Megan Weigel, DNP 14215 Spartina Ct, Jacksonville 904-543-3510 FirstCoastIntegrativeMedicine.com A holistic, heart-centered and evidence-based approach to care for people living with neurological conditions and symptoms. Dr Weigel has nearly 20 years experience in neurology and neurological care. See ad, page 7.
MASSAGE
CARING PALMS HEALING ARTS
Brian Dean, LMT MA36835 MM41272 476 Osceola Ave, Jacksonville Beach 904-246-2206 • CaringPalms.com Professional massage and energy work. Many styles of massage, Reiki, meditation, mediumship, massage & Reiki classes. Continuing education for Florida LMTs. See ad, page 10.
MEDITATION TRANSCENDENTAL MEDITATION© CENTERS
Karen & Herb Bandy, Allan Byxbe, Certified Teachers Jacksonville@TM.org • 904-375-9517 Regine de Toledo, Certified Teacher StAugustine@TM.org • 904-826-3838 The TM technique is an effortless, non-religious, evidence-based practice for eliminating stress, increasing well-being and expanding consciousness. Certified Teachers give individual instruction and ongoing support. See ad, page 9.
MEDICAL MARIJUANA CARD CERTIFIED MEDICAL MARIJUANA DOCTORS
10695 Beach Blvd • 904-299-5300 920 Blanding Blvd, Ste 4 • 904-420-0044 2085 A1A S, St Augustine • 904-299-7373 CMMDR.com
Get your medical marijuana card and pre-certify by phone. Medical marijuana treats more than 250 medical conditions such as: chronic pain, PTSD, cancer, seizures, epilepsy, Parkinson’s, MS, HIV/AIDS, Crohn’s, IBS, glaucoma, fibromyalgia, lupus and more. See ad, page 9.
Heart 4 Souls Inc, Ormond Beach Rev.Judi.Weaver@gmail.com 386-503-4930 • Heart4Souls.com Channeled spirit messages, crystal light healer, divine personal guidance, shamanic practitioner, spiritual counseling, guided meditations, home/property blessings, vision quest journeys. For individuals or groups—in person, virtual/on-line, phone or energy distance.
SPIRITUAL CENTERS UNITY CHURCH FOR CREATIVE LIVING IN ST JOHNS
2777 Race Track Rd, St Johns 904-287-1505 • UnityInJax.com Unity offers positive, practical teachings that support spiritual evolution and abundant living. They take an extremely positive approach to life, emphasizing our Oneness in God and the goodness in people and all life. Join to travel the journey of spiritual unfoldment together. See ad, page 6.
STRUCTURAL INTEGRATION LAUREE MORETTO
Soft Tissue Specialist 321-271-1678 Flagler & Daytona Bch LaureeMoretto.com 90% of pain is linked to structural misalignment. Your pain is really just a symptom. My work addresses the cause to give you lasting relief. Get your life back now. MA20965.
YOGA
YOGA DEN
Mandarin | Fleming Island | Southside | Avondale | World Golf Village | San Pablo | Bayard | Crossroads | Oakleaf | Nocatee | Yellow Bluff Yoga-Den.com
Founded in 2002, all Yoga Den teachers are graduates of YogaDen’s nationally accredited 200-hour TT Program. Members may use their key tags at all locations with Passport Membership. Hundreds of weekly classes. Our philosophy is No Judgement, and all levels will feel welcome. See ad, page 31.
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Nature’s Virus Killer
Copper can stop a virus before it starts
By Doug Cornell
Scientists have discovered a natural way to kill germs fast.
Now thousands of people are using it against viruses and bacteria that cause illness.
Colds and many other illnesses start when viruses get in your nose and start multiplying. If you don’t stop them early, they spread and take over.
In hundreds of studies, EPA and university researchers confirm copper kills microbes almost instantly just by touch.
That’s why ancient Greeks and Egyptians used copper to purify water and heal wounds. They didn’t know about microbes like viruses and bacteria, but now we do.
“The antimicrobial activity of copper is well established.” National Institutes of Health.
Scientists say the high conductance of copper disrupts the electrical balance in a microbe cell by touch and destroys it in seconds.
Some hospitals tried copper for touch surfaces like faucets and doorknobs. This cut the spread of MRSA and other illnesses by over half, which saved lives.
The strong scientific evidence gave inventor Doug Cornell an idea. He made a smooth copper probe with a tip to fit in the bottom of the nostril, where viruses collect.
When he felt a tickle in his nose like a cold about to start, he rubbed the copper gently in his nose for 60 seconds. “It worked!” he exclaimed. “The cold never got going. That was 2012. I have had zero colds since then.” “We don’t make product health claims,” he said, “so I can’t say cause and effect. But we know copper is antimicrobial.”
He asked relatives and friends to try it. They reported the same thing, so he patented CopperZap® and put it on the market.
Soon hundreds of people had tried it. Feedback was 99% positive if they used copper within 1-3 hours of the first sign of bad germs, like a tickle in the nose or a scratchy throat.
Users say:
“It works! I love it!”
“I can’t believe how good my nose feels.”
“Is it supposed to work that fast?”
“Sixteen flights, not a sniffle!”
“Best sleep I’ve had in years!”
The handle is curved and textured to increase contact. Copper can kill germs picked up on fingers and hands after you touch things other people have touched.
The EPA says copper works just as well when tarnished.
Dr. Bill Keevil led one of the science teams. He placed millions of viruses on a copper surface. “They started to die literally as soon as they touched it.”
Copper kills viruses almost instantly
Customers report using copper against:
Colds Flu Covid Sinus trouble Cold sores Fever blisters Canker sores Strep Night stuffiness Morning congestion Skin infections Infected sores Infection in cuts or wounds Thrush Warts Styes Ringworm Threats to compromised immunity
CopperZap® is made in the USA of pure copper. It has a 90-day full money back guarantee. Price $79.95. Get $10 off each CopperZap with code NATA28. Go to www.CopperZap.com or call tollfree 1-888-411-6114. Buy once, use forever.
Statements are not intended as product health claims and have not been evaluated by the FDA. Not claimed to diagnose, treat, cure, or prevent any disease.
