Her Times October 2016

H E R

Take control Her mom’s cancer death brought her to decision p. 4

TIMES

Fitness

Less is sometimes more p. 14

Halloween sweetness DIY costumes to love p. 19

S U N D A Y, O C T. 2 , 2 0 1 6 • A M O N T H LY S U P P L E M E N T T O T H E E R I E T I M E S - N E W S

LETTER FROM THE EDITOR

Sharing experiences helps us all

A

t an Athena Erie gathering of more than 200 women in September, I met women in various stages of their careers. It was enlightening and a lot of fun. My table of nine discussed how to become leaders, how to continue learning and how to celebrate our successes and motivate others along the way.

Meetings of networking women occur all the time in our region, but you don’t have to have a formal meeting of dozens of women to share work and life experiences. Friends can help friends, and you can learn more than you think just by sharing a casual cup of coffee.

In this issue of Her Times, women give readers some amazing information. Amanda Kochirka, on our cover, writes about her own personal

experience with an elective mastectomy. At 27, she tells readers why she did it and what it meant to her.

In a story on helping hands, we found countless women who help each other with formal and informal training and volunteerism.

Mentoring, advising and just lending an ear can be the difference between success and failure in life. If you have time to help another woman work toward success, take it. It is rewarding and impactful.

Pam Parker, editor pam.parker@timesnews.com

; ; ;

Pam Parker, far right, was a member of the the Athena luncheon planning committee that encouraged networking for women. The group included, from left, front row: Marissa Orbanek, Laurie Root, Linda Stevenson, Colleen Moore Mezler and Parker. Back row, Lindsay Moore, Debbie Peterson, Hannah Kirby, Kristine Rilling, Andrea MacArthur and Joelyn Bush.

Committee members Emily Fetcko, Amanda Kochirka and Liz McCormick were not present for the photo.

CONTRIBUTED PHOTO/JENIFER WHITE, ACACIA STUDIOS

"!(&)$#'#%'

"&'%'!$%$### " "&' ' '!$ ' $ $### ### "-76=5 )..C 1-9C.49A597;C C-?-/95;<=.1 #-9C.49A597;C -7-5<C=5;7 A<=497;<=.1 (7;//-C C-<C;=1=1D *F9;<=5 F <B-C;,3 ,33

-#& 4,)' 4,)'' 6*1 4, 6 6* 6*1, 1, 5 5/ 5/2$2 /2 2 ! /2$ !*1%, *1% *1 1 , 0 6*1,.

6*1, 6*1 1, 5" " +( +(3#3 (3#3 #

---;25835.#+7"8)-+;!),

2 • HER TIMES • OCTOBER 2016

Her mom ’s canc death brought er her to deci sion p.

4

TIMES

Fitnes

Less is

-(7)

0 %5 6 + *2

,5 ,1 .#

$ 0 8 67

* " 9%

sometim

s

es more p. 14

Hallow sweetneen es DIY cost umes to s love -(44

9'8'

p. 19

7* * 6 *" '

'/!'

*!8'

-37'

&-

Page 4

%8 % 5# #30+4 4! %85#30+4!

$-1EA ,-76=5 B-;7<B A-C6=5-A ;7A. ;6;=7;87- ? ';77 +.C /-<;=7A

T contarke ol

LETTE/ERIE TIMES-NEWS

%91+$9=5#),:/ 1+")+21+:+": ':/.1" 6))9 !=780+"21)+ *39)+1" <:/.1" <$1+ ':/.1" )94$+ <9)/$<7: &:>0$/ !=780+"21)+ ')72<$920-5<)72-:+)<$07$/ !17)9!:97 (9912$#/: #),:/ 7=+!9)-:

& 58/ 8/0!

0!56 0!56 5 00+!.1759 +!.175 +!.1 +! . 75 .175 .1 75 599 &58/0!56 ? (=.+--/8;5: ? ? !9C+;5- -7-5<C.43.DC;,B33 ? ? $3.+;A5=;7 C-7-;A? !5;C <=AA9- C-7-;A? ? "98.6=A5-C;7 .C ?

9C.D-1=<;7 9C.DD-1= 1=<; <;77 4.8=7=0;<=.1 4.8=7=0; 4. =0 <=.1

Her mom’s cancer death and her own genetic testing lead Amanda Kochirka to the decision to have a preventive mastectomy.

CHRISTOPHER MIL-

*+2#+!57 $),5+:6 (5#.32 '8)48#, ; ; ;

H E R

ON THE COVER

*"%&( *#'$!#$) &"@2 ('(?"$&

&=C-5<.C .+ >.4-1EA %-;7<B

CONTACT US Her Times, c/o Erie Times-News, 205 W. 12th St., Erie, PA 16534 Niche Publications Editor, Brenda Martin, brenda.martin@timesnews.com 870-1771 Editor, Pam Parker pam.parker@timesnews.com 870-1821 Advertising, Bill Dietz Jr., bill.dietzjr@timesnews.com 870-2201 ALL CONTENT, INCLUDING THE DESIGN, ART, PHOTOS AND EDITORIAL CONTENT © 2016, ERIE TIMES-NEWS. NO PORTION OF THIS MAGAZINE MAY BE COPIED OR REPRINTED WITHOUT THE EXPRESS WRITTEN PERMISSION OF THE PUBLISHER.

FA S H I O N

bag In the

Executive opens a bag of wishes

By Christine Eddy Contributing writer

Jan Stork spends a lot of time making dreams come true for children with life-threatening illnesses. As the senior director of Make-A-Wish of Greater Pennsylvania and West Virginia, she helps children and their families with once-in-a-lifetime wishes.

She also participates in programs that support Make-A-Wish, including a program at Macy’s that requires a$25 membership and offers 10 percent discounts. Her involvement in the program allowed her to purchase a bright orange Michael Kors pebbled tote for $11. Stork picked that color because

she loved it and it was very versatile to carry from spring through fall. Stork said, “I’m a bargain hunter. I love getting good deals.”

Like her office and work ethic, the contents of her bag are well organized.

“My favorite item in my bag is my purse organizer. When I change purses, I take this out and put it into another bag.”

A lover of Vera Bradley, Stork has several VB-themed items in her purse, including a houndstooth wallet, an eyeglass case for her readers and a mirror.

She carries a small, purple LED flashlight that is blinged out with rhinestones. Some necessities in Stork’s bag include eye drops for her allergies, a Band-Aid and aromatic wood hand lotion.

A fan of Lancôme, Stork has a neutral shade of champagne lipstick and a tube of “hot number” pink lipgloss with a hint of sparkle. She also had some Blistex in her bag. “I never go anywhere without it. I hate dry lips.”Stork recently gave a speech at a General Electric graduation event for the association of program members.

Her speech was titled, “Who Are You Going to Be,” and it is still in her purse.

So, what else does Stork carry in her

Jan Stork empties her very organized Michael Kors bag.

CONTRIBUTED PHOTO/ CHRISTINE EDDY

tote? Outside of the usual items like a cleaner and her Make-A-Wish name pen, wallet, checkbook, business cards, tag.HT phone and a flash drive, Stork carries Christine Eddy is the director of develexpired Macy’s coupons, eyeglass opment at the Erie Art Museum.

OCTOBER 2016 • HER TIMES • 3

H E A LT H

BEATING

Odds the

Because of her family history with breast cancer and genetic testing that put her risk very high, Amanda Kochirka had an elective mastectomy in December 2015.

CHRISTOPHER MILLETTE/ERIE TIMES-NEWS

4 • HER TIMES • OCTOBER 2016

As we enter Breast Cancer Awareness Month, hear the story of one young woman who made a life-changing and possibly life-saving choice to have an preventive mastectomy.

Amanda Kochirka, of Erie, made the difficult decision to have the mastectomy after genetic testing and the death of her mother, LouAnn Flick, from breast cancer. This is her story in her own words.

I

n 1996, I arrived home from school to see my grandparents’ car in the driveway.

It was an unusual sight as they lived 2½hours away in Greensburg and almost never came to visit unannounced, let alone in the middle of the week. When I went inside, I found my grandmother at the stove making dinner. “Your mom and dad are in their bedroom and would like to see you,” she said to my brothers and me.

Walking into the bedroom, I remember seeing mom in bed with dad by her side. She looked exhausted. They explained that a few weeks earlier, mom had found a lump in her breast and after some tests, it was identified as breast cancer. I was 10, and my mom was 40, on the younger end of the spectrum for a breast cancer diagnosis.

After a year of chemotherapy and radiation, Mom’s cancer was in remission. We went back to living our lives normally and admittedly, I thought we were through the hard stuff and could focus on moving forward.

Fast forward to 2010, I was out of college, my youngest brother was graduating from high school, and my other brother was in the middle of his college experience. I don’t remember much about that day, but my middle brother, his girlfriend and I were joined by my parents at my apartment on a spring afternoon. My parents sat us down and explained that mom had been diagnosed with primary peritoneal cancer, a form of ovarian cancer.

We were devastated. She’d been in remission for 14 years, and I foolishly thought we were out of the woods.

Now here she was telling us that she

likely had only a couple of years left.

After her diagnosis and because of her breast cancer history, her oncology team recommended that my brothers and I have testing for genetic mutations that might increase our risk of developing breast cancer.

In May 2010, we made the trip to Pittsburgh to meet with a genetic counselor. My brothers and I all tested positive for the BRCA1 mutation. The only thing I remember from that meeting was the risk that was presented to me. The counselor said that because of my significant family history (Mom’s dad had been diagnosed with breast cancer, too) and the BRCA1 mutation, my risk of developing breast cancer by age 70 was more than 80 percent.

The ringing in my ears didn’t stop for weeks. I was angry: angry at the genetic counselor for data that she had no control over, angry at the oncology team for recommending the test, but most of all, I was angry at God for my mom’s cancer coming back.

For four years, I chose to do nothing about this diagnosis. I felt like I was forced to know something I didn’t want to know and that ignoring it would make it go away. I realize now that wasn’t the right reaction.

In August 2014, at the request of my mother, I met with another genetic counselor in Pittsburgh who was a representative of a high risk clinic for BRCA½ positive women. She presented the option of a prophylactic bilaterial mastectomy to significantly lower my risk. Even though I was screaming inside, I calmly said that wasn’t a route I was interested in. I was about to get married, I had my whole life ahead of me. A serious surgery wasn’t even on my radar.

October 18, 2014 was the best day of my life; I got married. My mom was there, even though the cancer had stolen most of her energy and she spent the day in a wheelchair, she was there. December 13, 2014, was the worst day of my life. My mom passed away after an exhausting, tumultuous, four-year battle with cancer.

Shortly after that, I was on a girl’s weekend trip with four of my best friends, friends I’ve known for more than 20 years. They were asking how I’d been doing, and somehow we ended up on the topic of my BRCA1 diagnosis. One of them, now a surgical resident at Cleveland Clinic, asked if I’d considered having the OCTOBER 2016 • HER TIMES • 5

ABOVE: Amanda Kochirka shared a moment with her parents, LouAnn Flick and Alan Flick, before her wedding ceremony. CONTRIBUTED PHOTO/R. FRANK PHOTOGRAPHY

LEFT: Amanda Kochirka, right, shared a favorite photo with her mother, LouAnn Flick. CONTRIBUTED PHOTO

prophylactic mastectomy. I hemmed and hawed, giving excuses that I had plenty of time to think about it. She bluntly told me that I couldn’t ignore it any longer. I knew in my heart she was right. After seeing what my mom went through, I didn’t want to put my family through that again.

From that point, things started moving quickly. I spoke with a few friends in Erie who’d recently had surgery to remove breast cancer and they pointed me to a powerhouse team of female surgeons at Cleveland Clinic. I made an initial appointment and in August 2015, my surgery was scheduled.

On Monday, December 7, 2015, at age 26, I had a prophylactic bilateral mastectomy and started the reconstruction process with the insertion of tissue expanders to make room for the implants I’d eventually get. I fully 6 • HER TIMES • OCTOBER 2016

believe that regardless of how many breast cancer patients and survivors I spoke to about the procedure, there was no way I’d be completely prepared for what I was about to face.

The most significant surgery I’d ever had to that point was the extraction of my wisdom teeth. I had no grounds for comparison, just the observation of my mom’s countless surgeries and the testimony of several close friends.

I won’t pretend that it was easy.

It was anything but. I was only in the hospital for 24 hours and arrived home around 9 a.m. the day after surgery. There was pain, insomnia and some other side effects that I won’t mention, but trust me when I say they were unpleasant. In addition to a long, horizontal incision under each breast, I also had two drains in each side to remove fluid from where the mastectomy had been done.

The drains made it impossible to lie down so I spent six weeks of recovery time sleeping in a recliner in my

living room. Like I said, it wasn’t fun, but it’s a decision I’d make again a thousand times over. The amount of relief I felt once the anesthesia had worn off is indescribable. It was like a huge weight had been lifted from my shoulders, both literally and figuratively.

My most recent surgery was in May of this year and it was to finish the reconstruction process. That included fat grafting (taking fat from my abdomen and using it as additional filler in my breasts) and the replacement of my tissue expanders with implants. The recovery time for this procedure was much shorter, two weeks, and I didn’t have side effects that were as bad as with my December surgery.

I’ll go back in December for another follow-up appointment to determine what, if any, additional surgery I need to finalize the reconstruction process. It has been an adventure, and I’m so thankful for all those who have stood beside me through

everything including my husband, family, friends and coworkers.

Moving forward, I’ve made it my personal mission to share my story with others with the hope that they’ll be inspired to learn more about their own risks and what they can do to reduce them. I also continue to support organizations and events that raise money for breast cancer research, like the American Cancer Society’s Making Strides Against Breast Cancer walk and the Gannon University Pink Zone event.

It’s because of research that the link between the genetic mutation and breast cancer was discovered. It’s because of research that I had the information I needed to make an informed decision about my surgery, a surgery that might just save my life.

HT Amanda Kochirka is a consultant with theGannon University Small Business Development Center. You can email her atkochirka.amanda@ gmail.com.

OCTOBER 2016 • HER TIMES • 7

CAREER

5 WAYS

2. Knowledge is power. Disappointment gives you the opportunity to learn from the situation. What went right? What could have gone better?

Who was involved that shouldn’t have been? Who needs to be part of it next time? What can you learn as a result of the disappointment that will make you better the next time? Time to recalibrate and recommit.

disappointment improves your career success

If you are disappointed in the way your career is going, take time to reset. Don’t be defeated, be determined.

3. It makes room for something better.

THINKSTOCK.COM

By Debbie Peterson Contributing writer

W

e’ve all been through disappointment in our lives. As kids, you didn’t get what you wanted for Christmas. As teenagers, the boy you had a crush on didn’t ask you out. As young adults you didn’t get into the college your best friend was accepted at. In your career, you may have been passed up for a promotion or didn’t get the dream job you applied for. Disappointment is

a way of life that you can’t escape, but that doesn’t mean it has to be negative.

It’s also a necessary part of your career because it’s a form of feedback, and when embraced in the right way, it can accelerate your career or business.

Here’s how: 1. It means you care. If you are disappointed as a result of an outcome it means that you care about that outcome. You have passion about what you are doing, and believe me, not everyone does. You cannot have a successful career (that is meaningful to you) without passion. Your passion will take you places.

'=>,@- H) !->3H,2 '=>,@- H) !5-,-6G

'4!7!:5 +).42+6 $!..!7 .4%+ .4! /%0!52"! @2!>5 %. *7!@2//2!7 &2//%6!=

*7!@2//2!7 &2//%6! 5?!#2%/29!5 2+ 4)A52+6 %+" 4!%/.4#%7! ;)7 5!+2)75= (7)- #)-?/!.!/< 2+"!?!+"!+. /2@2+6 .) ,813 502//!" +A752+6 #%7! %+" %// /!@!/5 ); #%7! 2+ $!.>!!+= #(/$0,,0/( 60,,54/ 0' "*%( 3/'& 12*01/ -*( 15(/-(// ,0$0+4 *+ 75./ !(0/)

(6-I7117-6 A711>@- 8 FCE0 & $>4- "/2 &67-2 #* 8 E0FEE ?+EC< +JJ:+0DD 8 (6-I7117-69H6@

8 • HER TIMES • OCTOBER 2016

*)&%'!$(""#

76&32 &2/ '/6'+,' 326,4/ -(+. &2/ 3+.-+(& +- "+%( +$, '&%10+ 6*6(&./,& 0, #6(,656' !+%(&) %..-/7>K- HB-,7,@3 >I>71>;1-)

There are so many times that I think I know it all. I think I know exactly how it has to happen, that I know best, only to quickly find out that wasn’t the case. The job you don’t get, the business space that you desperately want but goes to someone else, those disappointments can line you up for something better as long as you continue to look for it. You are now open for a job that is a bigger promotion or the location that has better visibility at a lower price for your business. When disappointed, don’t be defeated, be determined.

4. It means you’re human. As intelligent career women, we often think we have to have it all figured out and under control, but when things

go south and you are disappointed, you need to allow yourself to feel it.

Stuffing the disappointment and surrounding emotions down only serves to create stress in our lives. Find out what’s underneath the disappointment so you’re better prepared the next time. Don’t just go through it —grow through it!

5. It increases your compassion. Experiencing disappointments in your business or career and knowing how that feels makes you a better boss and leader. You’re better able to help your employees and colleagues to better navigate their own disappointments because you’ve been there.

What if you don’t feel disappointment? That can be a sign that you’re playing it too safe. Take a step out of your comfort zone and know that the disappointments that you will experience are not working against you; they’re actually working for you.

Until next time, here’s wishing you the clarity you deserve. HT Debbie Peterson is the president of Getting to Clarity, LLC and a mindset expert empowering the careers of professional women.

Colorful manicures are a popular choice in newer nail trends. THINKSTOCK

Dipping is the latest nail trend

By Beth Brown Contributing writer

W

hen it comes to nails, everything old is new again.Have you told someone lately that you love their new nail color, and they tell you it’s “this new dipping thing.” You may think your friend has lost it, but she is right about the “dipping thing.” But it really isn’t new.

The dipping systems have been around for years but are making a comeback. So here is what you need to know about that “dipping thing.”

Acrylic dipping systems combine two types of nail enhancements. The first is a resin and activator system. If you ever wore fiberglass or silk wraps you may remember that they were “built” with layers of glue and material that was activated, or dried, before the nail was buffed to a shine. They could be worn clear or with polish. These types of enhancements required two-week

fills. The nail enhancement is built with a liquid and powder system.

In the early 1980s, fiberglass wraps, gels and liquid and powder systems employed the dipping method. It was popular because it offers long-lasting results when applied properly, and it is easily removed.

Dipping grew in popularity because traditional acrylic systems require an acid-based primer that could cause the nails to split, peel and crack.

Dipping requires no primer and starts with a layer of glue on the natural nail. When the glue is still wet the nail is dipped into acrylic powder. This process is repeated two to three times and then activated to dry. Then the nails are buffed to a shine.

The game changer with the comeback is colors. Originally the only option was pink and whites. Now you can find every color of the rainbow and even customize your nails.

The systems are simple, fast and efficient —a plus for the technicians and customers.

Removal is easy; nails are wrapped in acetone. Dipped nails last two to three weeks.

Most customers do not have cracking, but regrowth naturally occurs, and that make a new set a must. Local salons offer this service for $40-$50 and most include removal to regular customers.

Will it ruin my nails?

No manufacturer sets out to have a product that damages the natural nail. When you apply chemicals and cover your natural nail for any period of time, the nails may be weaker when the enhancement is removed. You should have a nail technician remove enhancements.Also, if you had weak nails before enhancements, you will have weak nails after you enhance them.Be sure you visit a reputable nail technician who fully understands enhancements and how they work. HT Beth Brown isthe spa directorat Rejuv and has more than20 years working in thebeauty industry.

OCTOBER 2016 • HER TIMES • 9

THINKSTOCK.COM

REAL WOMEN

WOMEN helping

WOMEN Most women don’t realize that when they need help, it is available in the community. Here’s a place to start.

10 • HER TIMES • OCTOBER 2016

By Pam Parker

I

pam.parker@timesnews.com

ERIE D.A.W.N. DIRECTOR MAUREEN DUNN HAS HELPED MANY WOMEN BECOME SELF SUFFICIENT. FILE PHOTO/ERIE TIMES-NEWS

f you had a coworker who had fallen on hard times and really needed help —say for housing or other issues—but she didn’t know where to turn, what would you tell her?

At Erie Dwellings & Advocacy for Women in Need, a shared ministry of the Sisters of St. Joseph and the Benedictine Sisters of Erie, women help women every day with programs that address a number of issues.

“We help women, who through no fault of their own have become homeless and have other issues,” explained Maureen Dunn, executive director of Erie D.A.W.N. She said that women and their families who have fallen on hard times usually need shelter, and the first step is finding shelter, but Erie D.A.W.N. doesn’t stop there. The nonprofit coaches women through a threemonth to one-year program. By the end of the program, women find better jobs, learn budgeting and life skills, and work toward a successful life.

LuAnn Gossett, 57, is one of those success stories. The mother of three finished theErie D.A.W.N. program in 2009 and is the human resource manager at the Mental Health Association of Northwest Pa. She’d had a variety of issues before she joined Erie D.A.W.N.and spent six months at the Mercy Center for Women and in other programs before she was accepted into Dunn’s program.

“They were a group of women willing to love me until I could learn to love myself,” Gossett said of Erie D.A.W.N. “I was still learning how to be an independent working mom.”

One mentor, she said was most memorable.“I hated her at first, and then she shared with me some struggles that she was having —that was when I knew I was going to be OK because she had shared her own personal struggles with me —just womanto-woman,” Gossett said.

To participate, women must qualify.Erie D.A.W.N.is not a shelter for anyone with addiction problems, but Dunn says some women have had past addiction issues or current mental health issues. “They must prove they have been clean and sober for at least six months, and are taking the appropriate meds if it’s a mental health issue,” she said.

Women involved in divorces are often the most vulnerable. “Women might end up with no credit and no way to get credit,” Dunn said. The program is an agreement OCTOBER 2016 • HER TIMES • 11

that pairs the women with mentors and offers an individual plan that evaluates where women are and what they need to do to attainself sufficiency. It’s all aboutpersonal goals and meeting them. “Advocates and mentors assist women with parenting, divorce, custody and other issues, and women must be employed,” Dunn said.

The key to finding help for women, Dunn added, is making sure they are eligible through specific programs.

“It’s all aboutproper referrals,” she said.The need for help is greater now than ever, and Dunn said women can find help and shelter based on need, but it all starts with a phone call or a personal visit.“If someone calls here, we have a whole list of services and agencies, but it’s very challenging for people to start,”she said.

The program has a history of success. “Of the people we served this year, they are all employed and have housing. We can follow them for nine to12 months and watch the evolution,” she said. Evolution has included buying a car for one resident, meeting with college

12 • HER TIMES • OCTOBER 2016

MORE HELP Women have to register for services in many cases, but some things are immediately available. For information on various services available to Erie area residents visit: LuAnn Gossett worked with Erie D.A.W.N. to get her life back on track, and she now has a job as a human resources manager. CONTRIBUTED PHOTO

advisers for another, and partnering withmanagers of local businesses for others. “We believe in them,” she said. “Sometimes, that’s all you need to get away from negativity.”

Gossett agreed. “I honestly don’t know where I’d be without that program and guidance from them.“It’s about knowing that there is strength in asking for help.” HT

--

FOR MORE INFORMATION ABOUT ERIE D.A.W.N, CONTACT MAUREEN DUNN AT 453-5921 OR MAUREEN@ERIEDAWN. ORG.

Pam Parker is the editor Her Times, House to Home and Lake Erie LifeStyle. Call her at 870-1821 or email her at pam.parker@timesnews.com.

ERIE COUNTY HEALTH AND HUMAN SERVICES www.eriecountypa.gov/ county-services/humanservices.aspx

GANNON UNIVERSITY HUMAN SERVICES DIRECTORY http://hsd.gannon.edu

OCTOBER 2016 • HER TIMES • 13

%+,, .G0D + =?F -DJ<

FITNESS

%:7; /#*4 *7& -:2 /*"4"=$

HOW TO

?EB0,6 8239< .ABD S T R E T C H 0, 92 &C5B *' !%'& 4 3411 "$4#0

yourself

/3!2,

Don’t feel guilty. Limited workouts are still workouts.

*?

1 1:

@;

By Lisa Oberacker Contributing writer

T

?(4D

?:41

(?9D8?

*90?8

'DIA+8? 9D8 CDJ85?,9B =J08.@D50K .5 01? ID50 ?6?E0.H? A,+G>

4*$%> $*41> %*4)> %$$%'1!-% =*1/7*? +%!#"1 ?:44 ,4) 036"+23,( $'#& 1"04/.3 5/% -*2+4 " !$ '! .! !-$ ,(+ "%.( .! "*&()-#(

")!($')(%#&' ")!!(($$'')(% )(%%#&' $$$)$2*.,&1+''32-&2(2(*2)3+/

!$ '! .! !-$ ,(+ "%.( . ! "*&()-#( "*&() ()-# () -#( -# ( /?,,G?55 ) /?.310 !D55 .!

$/&+ -1+)/("*,#12 %1,0.' */)) !/()&*'"',/(

14 • HER TIMES • OCTOBER 2016

"!'&)##(#%$

$/&+ -1+)/("*,#12 %1,0.' */)) !/()&*'"',/(

here is tension that is built up in your body after sitting at a desk all day or carrying your child or whatever the case may be. This type of a routine can really alleviate some of that pain and tension.

As women, we can sometimes find our daily responsibilities get in the way of our gym time.

Whether it’s your children, your job or your social life, sometimes things hold higher priority than exercising.

You may find yourself searching the internet to determine the amount of days and minutes you need to see the benefits of exercise, and it’s easy to get confused and discouraged altogether.

The majority of research tells society that exercising 30 minutes four to five times a week is what our bodies need to maximize health improvements.

However, other research tells us that high-intensity or highvolume training with less gym commitment has the greatest affect on our bodies.

With all this conflicting information, no wonder people outside the fitness industry get frustrated with exercise.

Especially with the winter months approaching, you may find yourself less committed to physical activity because of outdoor activities being limited.

Outdoor running or walking seems unappealing. Beach workouts are done, and outdoor yoga sessions have to wait until next summer.

Another setback: You may have no gym membership with absolutely no plan to get one, because you know you’ll never go. You think in your mind you can pull off a couple at-home workouts per week, but this leaves you wondering if it’s even worth it.

Is one or two times per week even going to do anything at all?

The good news is, one or two days of exercise per week do hold some benefit, and the simplest, and potentially the most important, is stress relief.

As women, we wear many hats, and sometimes life’s responsibilities catch up to us and can cause tremendous stress levels.Our stress hormone, cortisol, can have negative effects on our bodies, including weight gain and muscle loss, and stress can even make us sick.

To relieve some of that stress, many women turn to exercise.

Whether it’s intense or light sessions, exercising can change a person’s outlook and clear your mind, and in turn, decrease our cortisol levels.

Along with stress relief, strength improvements can be made with one or two lifting sessions per week, even when

SEE FITNESS, 16

&00( * &/!'"(.

&"<<, &+09 (.69,8",: )52 %'' #1-6 ! *669 +- $"< 437 <;/;

" "! "!& "!&% "!&%(##$#)' (#

)-.,-$#)%!) * +!"'.

9:+03 2 "/++5' $ "48& 4 655-% 7:+.48 #':+03 ** 4(,( 1! )(,( 0! *'72 +=28 (2; & )"+:< "5= 6 /==5 ,,,;%3-.$/#94#;%-1

OCTOBER 2016 • HER TIMES • 15

FITNESS FROM, 14 you’re lifting lighter loads. An important factor to consider when lifting one or two times per week is to perform full body routines. This way, all your body’s muscle groups are pushed, and you will see better results.

Stretching or yoga routines a couple times per week, whether performed at home or at a gym, can release body tension and make your body feel rejuvenated and overall structurally better.

At this point, your mind should feel more at ease achieving limited workouts per week during this time of year.

As a trainer for almost 10 years, I’ve found there are a couple different types of exercisers: There is the person who is all-ornothing about exercise and loves every minute of it. On the flip side, there are people who find exercise completely agonizing and

To be fit, you don’t have to work out strenuously every day. A few times a week is better than nothing at all.

THINKSTOCK.COM

mentally struggle to do one or two sessions a week.

You should now have an understanding of the

R7OM41( I<( ,OO(>M>6-( 4" /42M A4(6>:8L

F>:8 C(LI4M>I:46 :L 640 >1>:8>=8($

C:-<>M) %N %:*>--4+ %NDNPN R6 >L 8:II8( >L 3U 7:62I(L %M %:*>--4 ->6 -M(>I( > 6>I2M>8 8449:6Q 6>:8 :6 O8>-( 4" I<( )>7>Q() 6>:8N

"!&%(##')$$

7/&%)'/& %2/ %)/*60, #'/6%/& 6 &+))%2 *6%$'6, ,)).0*4 &$'-63/ !,/"05,/ 6*1 1$'65,/(

000N(M:("44I)4-I4MLN-47 AT# PEBA #?D#CR#F'#% E!!R'# 3JK;* 3 JK;* @(LI P>:6 C) RF AT# ACR;BA,A# '466(>2I+ ET SS.;U5H;JSKJ S SS SS. ;U5H;JSKJ ,C#, J

16 • HER TIMES • OCTOBER 2016

SS.G D(>-< BIN S #M:(+ D, &3S;&JS;S&KS &

3.U P(>) ,1(N P(>)1:88(+ D, &3S;HHK;.S.S

benefits of one or two sessions per week. As an avid exerciser, it’s OK to scale back. As someone who doesn’t want to train five times a week but feels guilty if you don’t, again, it’s quite OK to only fit in one or two sessions per week.

The last thing people in the fitness industry should project to people is guilt. What we should be doing is encouraging. One or two days of exercise is better than none at all, and truly can change the physiology of a person.

Overall, get in what you can, and don’t feel bad about it. HT Lisa Oberacker is a certified strength and conditioning specialist at Executive Personal Fitness.

OCTOBER 2016 • HER TIMES • 17

"&',0,'+%3

-"&2+./ # ')"(-

2".4(5"*3

0+(5322".3,&( (3)%+53(

0+(5322".3,&( (3)%+53(

(-,**+./

#3.85/2 60. + ,60. *924/. 7 '921?881 %9<):9./ 7 !)>/ 7 ;):=>

7(2// $/90@2/ 7"28-/00)8:9> &:0.9>>9.)8:

1$:!,-!, (+, 2& '!#* 6#& -'+)+,+)%(%( . 8/78&$""809$/184&935

-3"2'- # !3"&'$

12,)"2

*)%"'##&$!(

-3"'+./ # 5,,2+./

"($&!)'%# )("&%! ' *#$"(# +%!,%" %*'* 5.(& %$+0 6&)..& ")-.2 !4 *'3#' ,*1/,%,/$%'%

"2(/!4*)' *!' 2$2(#&*1-, .+( !// #+%( .!// 324+(!&1-, -223'0

*)&%'!!"$#(

""",()!&+*'$,*#%

18 • HER TIMES • OCTOBER 2016

FA M I LY

HALLOWEEN HELP Easy DIY costumes for your baby

By Sarah Stemen sarah.stemen@timesnews.com

Halloween costumes can be expensive— ranging from $20 to $80 for babies.

Forking over $80 for a Halloween costume that the baby will wear one year seems a bit unreasonable to most. In this age of do-it-yourself and Pinterest creations, why not make one yourself?

After researching a few DIY costumes, the task is not that difficult, and you can get by with zero sewing or stitching for many of them.

Some require searching a bit or some thrift store shopping, but here are some easy costumes to assemble that are darling.

If you’re not into DIY, but still looking for a Halloween deal, here are some places to look: • Milestones Quality Children’s Consignment, 3735 West Lake Road • Once Upon a Child, 7200 Peach Street • Online shop: Etsy, www.etsy.com • Online shop: Amazon, www.amazon.com Good luck, moms and dads and Happy Halloween-ing.

Sarah Stemen is the Erie Times-News and GoErie. com online reporter and a guest mommy blogger on the Her Times blog. She can be reached at 870-1776 or by email. Follow her on twitter at twitter.com/ ETNstemen.

SHEEP

CAVE BABY

GRANDMA BABY

COTTON CANDY

Supplies: • White sweatshirt (two sizes bigger than your child’s size) • Hot glue gun • Scissors • Cotton balls (two large bags) • Sheet of black felt • Sheet of white felt • White knit hat/cap • Black tights/leggings • Black turtleneck or long-sleeve shirt

Supplies: • Black tights/leggings • Black long sleeve shirt • Leopard/brown fabric or fleece. If • you’re going to go the fabric route, make sure fabric is stretchy.

• Braided fabric or leather cord

Supplies: • Knit hat • Cotton balls • Hot glue gun • Cheap reader glasses at the lowest strength possible (you can find at Dollar General, and only put them on your baby to take a photo) • White tights • Baby bathrobe or plaid dress/cardigan

Supplies: • Pale pink or white onesie • Crazy Glue (or a hot glue gun) • Light pink tulle (you can use cotton balls painted light pink or blue, too).

• 16-by-20-inch white oak tag or craft • foam sheet • Hole punch • Scissors • Elastic measured to fit under baby’s chin • White tights or leggings (optional) • White turtleneck or long-sleeve shirt

How to make: 1. Cut off the sleeves of the sweatshirt. Fold in and glue the raw edges.

2. Glue cotton balls all over the sweatshirt.

Glue cotton balls to the white hat.

3. Cut two large teardrops out of each the black and white felt. Glue the two teardrops together and then glue them to each side of the white knit hat.

4. You can wear leggings or tights underneath with the black turtleneck or long-sleeve T-shirt to complete the look.

Also optional — you can color your child’s nose with black eyeliner.

How to make: 1. Cut a piece of the fabric about an inch for a headband. Depending on how big/small your baby is, cut a hole for the neck in the fabric and fold in and glue the raw edges (you’re making a smock, so make the neck hole kind of in the middle of the fabric).

2. Cut the fabric so that it comes down to about knee-length on baby after you make the neck. After fabric is cut to knee-length, cut fringe on either side of the fabric.

3. Tie braided cord around baby’s midsection to make it look like a belt.

4. For added effect, you can add paint to baby’s face to look like dirt.

How to make: 1. The only assembly for this costume is the wig. Take a white knit hat and glue white or gray cotton balls all over it.

2. The rest of the costume requires some searching on your end.

Try Goodwill or Salvation Army to search for a patterned dress (can be oversized), baby cardigan or maybe you have something in your closet that will suffice.

If that doesn’t work, throw a white onesie on her, along with a bathrobe. Dollar General and The Dollar Tree also have some cheap readers that go great with the costume.

Nellie Grabski models her homemade cotton candy Halloween costume. SARAH

How to make: STEMEN/ERIE TIMES-NEWS 1. First you need to attach the tulle to the onesie.

Make a loop in the tulle every foot or so and twist the loop, then glue it to the onesie with the hot glue gun. You don’t have to be exact here and it can be lumpy and bumpy (it adds to the effect that it’s cotton candy).

2. Roll a paper cone out of the white oak tag or the craft foam glue sheet and glue it together with the hot glue gun. Punch holes in the sides and thread the elastic through to knot the ends and make the chin strap.

3. You can add a white turtleneck underneath or long sleeve shirt and tights, too. If you’re worried about the cold, buy a long sleeve onesie and just glue the tulle on the stomach area of it.

SOURCE: WWW.PARENTING.COM

SOURCE: PARENTING.COM

OCTOBER 2016 • HER TIMES • 19

20 • HER TIMES • OCTOBER 2016