FREE GIFT | May-July 2012
Inspiration to Live Your Best
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M A G A Z I N E
Moxie Girls BEVERLY & MICHELE
Summer Beach AL SO FI T UR G
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IN A U
Body Fit Tips in Benicia
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HELPING PEOPLE LIVE LONGER, HEALTHIER LIVES IS ITS OWN REWARD. STILL , A LIT TLE RECOGNITION IS NICE. Vacaville Medical Center has been named one of America’s Top Hospitals by The Leapfrog Group.
kp.org /newscenter / lea pfrog
The most important thing isn't just finishing
the race
- it's having the
courage to start.
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Inspiration to Live Your Best TM
2012
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Inside this Issue 10 Preparing for
Your First 5K 8 Week Program
14 Summer
Beach Body Workouts in Benicia
45 Moxie Girls
Making Waves in Fitness
contents fitbody
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32
Vitamins from Fit Food
12 Straight Talk
A Couple of Knockouts
Why Postural Analysis Matters
13 SoFit University
Moxie Girls Serve Up Major Workouts
with Master Trainer, Timmi Lemen
Michele and Beverly
fitlife
10 8 Weeks to Get Ready for Your First 5K
20 A Healthy California
Is a Clean California
22 You Need A Vacation!
20
13 Beautiful Ideas
California Clean
❝Wim Hof ran a half marathon (21 km) in Finland. He wore only
27 Dealing with Job Loss
a pair of shorts and no shoes. The ground (snow) temperature was 35 below. He should have died, or at least lost his toes. Instead, he set a world record. —Parviz, Mastermind: Unlocking
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the power of your braintrust
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All the information you have been asking for‌ Our Mission to You SoFit Magazine provides inspiration for you to live your best, by featuring the people, businesses, and local wellness experts that are making a difference in the region. Each issue we strive to bring you tips for emotional well-being, physical fitness, internal health, beauty and fashion from experts who care. Together we can change our lives, our cities and our county for the healthier.
SoFit Inspiration to Live Your Best
TM
Publisher OMAGINE MEDIA, LLC
Advertise with SoFit Magazine ads@sofitmag.com
Managing Editor Jessica Adele
Want to share your inspirational story or be featured as a weight loss success profile? share@sofitmag.com
CONTENT Editor COLLEEN HUTCHINSON Design Director Crystal Scott FEATURE PhotographERS Ryan Bates TRAVIS PACHECO ARTURO RAMOS
Interested in being a SoFit model? model@sofitmag.com
Special thanks to LA Boxing, Walnut Creek
We want to hear from YOU! opinion@sofitmag.com
ADVISORY BOARD Michael S. Parker, Samantha Cooprider, Dr. Kristin Mattingly, Jim Riley CFP™, EA
For all other general questions Mail SoFit Magazine P.O. Box 2548 Vacaville, CA 95696 Phone 707.929.3565 Fax 707.929.3565 Web www.sofitmagazine.com
EDITORIAL CONTRIBUTORS Katie Irwin, Wendy VanHatten , Samantha Cooprider, Stephanie Musillo , Valerie Ozsu, Lourie Salvi , Timmi Lemen, Paul Parviz, Susan Lucas, Ted Spinardi, Marianne Butler, and Ingrid Freeny, M.D.
SoFit Publications SoFit Magazine assumes no responsibility for the content of articles or advertisements, in that the opinions expressed therein may not necessarily reflect the opinions of the editor, SoFit Magazine, or Omagine Media. The appearance of these articles and advertisements does not constitute an endorsement by Omagine Media or SoFit Magazine. Omagine Media and SoFit Magazine do not endorse any form of medical treatment or fitness program, nor do we encourage you to undertake any such treatment or program on your own. We urge you to see your family physician before undertaking any kind of medical treatment or fitness program. Omagine Media and SoFit Magazine accepts no responsibility or liability, either expressed or implied, for any products featured, advertised or demonstrated. All submissions are the property of SoFit Magazine and we reserve the right to edit as we see fit for the publication. SoFit Magazine assumeS no responsibility for errors and/or omissions, although care is taken to ensure accuracy. This publication and all of its contents are copyrighted. Reproduction in whole or in part, without written permission from the publisher, is prohibited.
Email info@sofitmag.com
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Registered Nurse and SoFit Reader, Alea, shares beach body tips with you!
27 Financial Survival
After a Job Loss
eatwell 30 The Perfect
Multivitamin Fit Food & Balanced Meals
34 Get Healthy America!
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fitmind
Beautiful Vacation Ideas
36 Controlling the Chatterbox
Are Your Thoughts Holding You Back?
37 MasterMind:
Unlocking the Power of Your BrainTrust
healthwatch 40 Do You Have Chest Pain?
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Pain Following Exercise Can Be A Warning
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Protect Against Skin Cancer
42 Watch Your SPF
New FDA Guidelines Focus on Fighting Skin Cancer
44 Maintaining a
❝ Joint flexibility is a vital component of movement. Flexibility as defined by the American College of Sports Medicine is the range of motion about a given joint or group of joints.
❞
—Timmi Lemen, SOFIT University
SoFit Magazine
Powerful PFM
fitprofile 18 Di Amore Dance & Fitness Studio 48 Pilates From The Core
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Returning to a simpler time
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❝Please, please can we go!❞
Run. Walk. Register Now www.sofitcity.com
Thank You!
At SoFit we love being the place to share your stories of inspiration, triumph and success as it relates to a health, wellness, and beauty. But every day on Facebook, email and twitter our readers motivate us. Thank you SoFit family! We love your ideas, suggestions and your opinions. Join us on Facebook, where you can share your thoughts, win prizes, get the scoop on fitness events, wellnes tips, and most of all Inspiration to Live Your Best ™.
UPCOMING
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Welcome Guest Editor, Colleen Hutchinson! I am honored to be the guest editor for this issue of SoFit Magazine! I've worked part-time in fitness since 2006, and recently, I've worked as a content editor for the publication. As a fulltime teacher at Rolling Hills Elementary in Fairfield, I’ve shared every issue of SoFit with my co-workers, who love it as well. As busy as I get, I know how challenging it can be to stay, or get, in shape. But I recognize how much fun it can be to get fit with friends. In 2009, the teachers brought top trainer, Taron Johnson, to Rolling Hills Elementary to train us after school. But more importantly, training with Taron launched many of us into taking our own fitness more seriously. Every now and then I get sidetracked, but I am so much stronger and motivated as a result of working with a certified trainer. I am also the Executive Director of Solano County Young Professionals (SCYP), a new organization created for professionals wanting to expand their personal networks with opportunities for real face time and career development. The founders and I believe that your personal development is inevitable when you are sharpened by talented, like-minded, Colleen H., Executive Director and friendly people. Connecting is not only fun; it's investing in your future. You will never know who can help you, or who you can help, unless you meet them! If you are a leader in your industry, or looking to become one, join in and become part of something special this summer. This year, SCYP is partnering with SoFit Magazine's mission to help build fitter cities, by increasing health with exercise. It begins with the SoFitCity Challenge! It includes a fun 5K, 10K walk/run with Sports Authority, the libraries, hospitals, and professionals across the region. The event is part of the Get Healthy initiative that encourages every resident to get active throughout the year. Walkers, runners, athletes, and non-athletes of all ages are welcome. Join in at www.SoFitCity.com for more information. Haven't run in awhile? No worries. (Pg #14) has a beach workout great for new runners, and (Pg#10) has an easy-to-follow plan for your first 5K. Isn't it a great day to walk or run? At SoFit, it’s called Fresh Air Fitness, and it feels great! So if you need extra motivation to shed pounds, think about shedding some of your old outfits for something newer and smaller to wear this June. Enjoy the sunshine! See you soon!
Colleen
Colleen Hutchinson solanoyp@gmail.com
Contributors
Ryan Bates Photography
ARTURO RAMOS PHOTOGRAPHY
Samantha Cooprider, writer
Ken westermann photography
In this issue: Moxie, Cover + feature
In this issue: LA BOXING, Walnut Creek Shoot
In this issue: Preparing for Your first 5K
In this issue: Beach Workout
Ryan Bates Photography 707.447.6706 www.ryanbatesphotography.com
Arturo Ramos 707.344.5460 www.arturoramosphoto.com
415.453.5050 samanthac@learnaslead.com learsnaslead.com
kwestphotography 707.319.8345 www.kenwestermannphotography.com
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Saturday, September 29, 2012 Join us Family Health & Fitness Day USA to build healthier cities.
Learn more at www.SoFitCity.com 8
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The health benefits of running are tremendous! Running has been shown to reduce your chances of everything from the common cold to cancer. Running -- like other types of exercise -- is a great stress reliever and mood enhancer too. Have you ever experienced a “runner’s high” - that euphoric, clear, and peaceful feeling runners have after a long run?
If so, do share at
/sofitcity so we can tell others next issue!
Preparing for your first 5K 10 | SoFit University 13 | Beach Workout 14 SoFit Magazine
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un for your health, run for fun, run to get in shape, or run to get away from it all…whatever the reason, run season is here!
Preparing for Your First
5K
Short enough to be manageable, but long enough to be an endurance event, a 5K (3.1 miles) is the perfect distance for a first event. It will teach you how to train for a goal and gauge if a longer event is for you. All ages are welcome. Most of us have “run an endurance event” on our “someday maybe” list. But today can be the day! Let’s make 2012 the year you make it happen. Select an event day, like say, Saturday, 9/29/12. Then choose a wildly fun event, like say, the SoFit City Festival on that same date! That was easy! Now arm yourself with a positive attitude, mark your calendar, and let’s get stepping with this easy-to-use guide. You will be ready and confident in no time at all.
By Samantha Cooprider
If you start training now, you might even be ready for a 10K before the year is over! Now grab your running shoes, maybe a friend or a pet partner, and let’s hit the road.
>>> For information on the big county walk/run go to www.SoFitCity.com Or scan here:
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James H. Riley, CFP®, EA
Investment Management-Financial Planning
Benicia Jazzercise
NAPA WEALTH MANAGEMENT
378 East Military Street Benicia, CA 94510 707-746-0970
1836 Second Street Napa, CA 94559 (707) 252-1343
www.NapaWealth.com 10
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8 Week Training for 5K Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Week 1
OFF
15 min run/walk (light)
OFF
20 min run/walk (light)
OFF
30 min run/walk (light)
Cross Train (yoga, bike, swim)
Week 2
OFF
20 min run/walk (light)
OFF
25 min run/walk (light)
OFF
30 min run/walk (light)
Cross Train (yoga, bike, swim)
Week 3
20 min run/walk (light)
Cross Train (yoga, bike, swim)
OFF
30 min run/walk (light)
OFF
30 min run/walk (moderate)
40 min walk (light)
Week 4
30 min run/walk (light)
Cross Train (yoga, bike, swim)
OFF
40 min walk/run (light)
OFF
30 min run/walk (moderate)
50 min walk (light)
Week 5
30 min run/walk (light)
Cross Train (yoga, bike, swim)
OFF
40 min walk/run (light)
OFF
50 min run/awlk (moderate)
60 min walk (light)
Week 6
30 min run/walk (light)
Cross Train (yoga, bike, swim)
OFF
40 min walk/run (moderate)
OFF
30 min run/walk (moderate)
50 min walk (light)
Week 7
OFF
45 min walk/run - jog 4 min, walk 1 min, repeat 9x (light)
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30 min jog (walk only if nec)
OFF
40 min jog (walk only if nec)
OFF
Week 8
OFF
30 min run/walk - jog 1 min, walk 1, repeat 15x (light)
OFF
20 min run/walk (light)
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Race Day!
OFF
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Straight Talk Why Postural Analysis Matters
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By Susan Lucas
What is Posture? The term posture describes the relationship among various parts of the body, their anatomical arrangement, and how well they do or do not fit together. Our body has many tools to help us control our upright posture, but many of these tools are a function of our subconscious mind, leaving us vulnerable to developing poor habits that compromise our posture, alignment, and balance.
Postural Assessment is Valuable
Awareness of your imbalances will help you to change bad habits and learn new ways of moving that will cause less pain and stress, especially as we age.
Just as doctors use X-rays, CAT scans, and MRIs to evaluate, educate, design customized treatment plans and document progress, a body worker or massage therapist should include postural analysis when doing a client intake. By doing a postural assessment with a new or existing client, you will be able to create a personalized treatment plan based on physical evidence that reveals imbalances in the body. You will also be able to review your findings after a series of treatments to see where progress has been made and where adjustments to treatment may be necessary. As a client of bodywork, this should be just as important to you as it is to the provider. With this kind of postural assessment, you gain awareness of areas that have become weaker over time and can now start moving and exercising with intention to strengthen those areas. Awareness of your imbalances will help you to change bad habits and learn new ways of moving that will cause less pain and stress, especially as we age. Another reason, and perhaps the most important, is to save you time and money. When your therapist does a postural assessment, they know exactly where your imbalances are and have the ability to recommend a specific treatment plan and exercises to alleviate your pain and discomfort. You also have more awareness of your body, which will help you make healthier choices. After a prescribed time period, a follow-up assessment should be done to evaluate progress and make necessary adjustments to the treatment plan to reach your health goals.
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Advantages of Postural Alignment As we age, our posture becomes more and more important. What starts out as tightness in the pectorals and chest area, will eventually lead to rounding of the upper back and the stooped position that we see in many elderly women. There could be many factors contributing to this particular imbalance in the body, a couple being your work environment or injury. Another possibility is self-image. I had a female friend who was over 6 feet tall and had always been taller than her other classmates growing up. She had adopted a hunched posture to appear less tall than she actually is. In the long run, a postural imbalance like this will continue to weaken back muscles and tighten neck muscles, causing the curvature of the spine to become exaggerated and compromised, leading to pain, discomfort, and the possibility of arthritis and other degenerative diseases.
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Get a Postural Assessment Now Everyone seeking to improve their health, to remain active well into their old age, should be asking the question, “How can I prevent this from happening to me?â€? The answer: get a postural assessment. Have your therapist document with pictures and on paper, so there is a record of the findings and they can explain them to you. Decide on a treatment plan together. Both self-care, including specific exercises, and treatments with your body worker or massage therapist will be of benefit. Then re-assess your postural alignment in 2-4 months to see what progress has been made and where strengthening and adjustments to your treatment plan are still required. ď § Susan Lucas, CMT and owner of Shen Jing Holistic in Benicia, CA has been a Nationally Certified Massage Therapist since 2006, has a Florida Massage License, California Massage Certification and specialized training in The MyoKinesthetic System, Pre- and Perinatal Massage, Thai Massage and Reflexology. To schedule a postural assessment call or email your request: 707-704-7315, shenjingholistic@ gmail.com www.susan-lucas.massagetherapy.com
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SoFit University with Master Trainer, Timmi Lemen
W
elcome to SoFit-U. Today, Master Instructor and Trainer, Timmi Lemen, shares a bit about an often neglected portion of your workout:
Flexibility
There are five major categories of health-related physical fitness: 1 muscular strength 2 muscular endurance 3 cardiorespiratory endurance 4 body composition 5 flexibility The most neglected component is usually flexibility, although it is equally as important as the others. Joint flexibility is a vital component of movement. Flexibility as defined by the American College of Sports Medicine is the range of motion about a given joint or group of joints. A decreased range of motion in a joint has been linked to higher injury rates and pain in populations ranging from elite athletes to the average person.
become accustomed to stretching at its own pace. Besides being relaxing, stretching is a great ending to your full body workout. As with any exercise routine, consult your physician before starting any program. ď §
Flexibility changes as we age, however the losses can be minimal with intervention and care. The benefits of increased flexibility are reduced tension and increased relaxation, maintained ease of movement, improved coordination, injury prevention, improved body awareness, greater circulation and air exchange, and decreased muscle soreness. ACSM guidelines suggest stretching after you have warmed up. Tissue is more pliable when warm. Stretching can be static (held for 30-90 seconds) or dynamic (held for 10-30 seconds and repeated 2-3 times). It’s advisable to do a stretching routine 2-3 times per week that includes every major muscle group. Take all stretches to the point of mild discomfort, but never pain. Keep your breathing even and comfortable while relaxing into each stretch. Avoid bouncing or ballistic movement or forceful stretching while holding your breath. Slowly reposition from the stretch posture and allow muscles to recover at natural resting length. If you are a little rigid, try Yoga, a stretch class at your local gym or rent a DVD. Remember to start slowly, allowing your body to
Master Trainer, Timmi Lemen
SoFit Magazine
SoFit-U is about fitness fact not fiction. If you would like to follow along, join us at www.SoFit-U.com. You can also enroll for a 30day fitness challenge for motivation to get and stay in shape! Inspiration to Live Your Best TM
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Meet our SoFit reader/model Alea! To maintain a beach body Alea exercises 3-5 days a week, and keeps a balanced diet. She says this about the importance of staying in shape:
PhotoS BYKEN WESTERMANN PHOTOGRAPHY
❝Being an RN at John Muir in Concord constantly provides me with a reminder of what can happen if I do not take care of myself both mentally and physically. Even on days when I am feeling down or lazy, I still push myself to do some sort of exercise because health doesn't come to those who wait.❞
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fit body body To help us all on our SoFit journeys, Alea selected just a few exercises to create a complete a full body workout. Even if you aren't close to a beach, the following exercises can be done anywhere. And the best part: no equipment necessary!
Side-lying Leg Lifts Difficulty:1/5 As easy as it sounds, side-lying leg lifts strengthen and tone hip abductors. (A) Simply lie on your left side, keeping your abdominal muscles firm, and hips and shoulders square. (B) Raise your right leg without rolling forward or backward. Complete 8-10 reps, before switching to other side.
Ab Bicycle Difficulty: 2/5 Go for a ride. This move is an oblique special! (A) Place your hands behind your head and crunch together at your abs, bringing up one knee to touch your elbow. (B) Turn your upper body to touch your other knee-to-other-elbow. (15-20 reps)
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A
PhotoS BYKEN WESTERMANN PHOTOGRAPHY
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Lunge and Twist Difficulty:3/5 One variation on a classic and extremely effective exercise. (A) Lunge forward about three feet until your right thigh is parallel to the floor and your left knee is nearly touching the ground. (B) Twist your upper body 90 degrees to the right, back to start, then repeat, stepping with the left leg and twisting to the left. That's one rep. (8 -10 reps) (TIP!): Don't let your front knee extend past your toes. Keep your chest up and back straight as you twist.
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Leg-Ab Crunches Difficulty: 4/5 This glorious core routine only takes a few repetitions to create a powerful mid-section. (A) Seated upright, draw your knees toward your chest without hunching. Try to maintain balance as you briefly pause at the top of the movement. (B) Extend your legs together out from draw the knees back into the center of your body for one rep.
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Raised Leg-Push Up Difficulty: 5/5 Another oldie but goody. Lifting one leg activates the core to stabilize the body through this movement. (A) Raise one leg a short distance off the ground, and perform a push-up. Smiling is not necessary :) (B) Keep the leg off the ground throughout the movement and maintain balance. Perform 8 reps, before switching the raised leg. Completing reps on both sides will complete the set.
B Bosler Cosmetic & Family Dentistry
Be our Next
SoFit Model If you have a routine you want to share, email us myfit@sofitmag.com with a picture and a short description of your SoFit Habit, and you may be selected to be our next featured workout!
SoFit Magazine
Inspiration to Live Your Best TM
BRUCE BOSLER, DDS
Voted "Best Dentist" 3 years in a row! 2009, 2010, & 2011 American Dental Association | Academy of General Dentistry International College of Cranio-Mandibular Orthopedics American Academy of Cosmetic Dentistry | International Association of Orthodontics International Congress of Oral Implantologists
301 Alamo Drive, Suite A-2 • Vacaville (707)449-3661 | www.CaliforniaSmiling.com SoFitCity
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Dio Amore Dance and Fitness Studio
Got Fun? Will Laugh! This is the combination Angeline Lucia, owner of Dio Amore Dance and Fitness Studio, uses to keep her students happy, healthy, and coming back for more. Her deep desire to see her students become healthy in all aspects of life drives her to keep the program fresh and fun every class.
Angeline believes to truly live you must do 5 things every day to truly live:
1) Laugh 2) Love 3) Learn 4) Sing, and last, but certainly not least, 5) DANCE!
Angeline spent most of her formative years training in dance studios. She was first classically trained in ballet, then while studying dance in college she picked up salsa, and from there it was ballroom dancing. Now with over 20 varieties of dance in her repertoire, Angeline has become the quintessential master instructor. Now in addition to teaching, you can find her cutting-a-rug in West Coast Swing competitions all over the state. West Coast Swing is a popular style of dance that has elements of the Lindy Hop, with a huge emphasis on improvising the dance steps with your partner. The music drives the movements
But Dio Amore is not just dance, Angeline incorporates a major fitness component as well. She carries multiple fitness certifications in Zumba, TRX, Pilates, yoga, and cardio kickboxing. Teaching fitness classes these days, she says, is a seamless transition from her days of dancing.
❝We have to feed our souls as well as our minds. Life is meant to be experienced, shared and enjoyed.❞ throughout the song. Just imagine, first dancing to Black Eye Peas for one set and then switching to something from Al Green! This is the variation you can expect. One can understand why West Coast Swing is attracting experienced and novice dancers of all ages; the diversity is wide enough to capture teens through mature adults.
Where members are family
“Being physically fit makes high energy dancing so much easier,” she says, and her students love her enthusiasm and no judgment approach. On any given day, you can find many of her students in her studio for hours as they take one class after another. The secret to such an incredible atmosphere is the way she treats her students. They are more than just friends, they are like family. It’s infectious fun at its best. She has orchestrated flash mobs at the mall and on Candy Cane Lane during the holiday season. Take a look at her event calendar and you will find game night, movie night and girls- nightout! Not your ordinary studio. To learn more about Angeline and her dynamic studio go to www.dioamoredance.com or contact her at 707.761.5214.
3446 Browns Valley Rd. Vacaville
707-446-2350 124 Lincoln Road East Vallejo
707-644-7788 SPORTSCLUB 18
www.millenniumsportsclub.com
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The family that eats together, stays together.
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Bring back the good 'ole times, and go out for a picnic.
Healthy California is a Clean California 20 | You Need A Vacation 22 SoFit Magazine
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A Healthy California is a Clean
California California Coastal Clean Up Day Prepares for Annual Event
By Marianne Butler California Coastal Cleanup Day, a major part of the International Coastal Cleanup, brings people together to remove trash and debris from California’s beaches and waterways, to identify the sources of the debris, and to change the behaviors that cause pollution. Coastal Cleanup Day began in 1994 along the
Oregon Coast. The following year, all coastal counties in California participated in what was to become an annual event. Solano County joined the effort in 1996, and the local program has steadily grown since then. For the past three years, Solano Resource Conservation District has served as liaison between the CA Coastal Commission and Solano cities, helping to
coordinate efforts at multiple sites throughout the County. At the end of the Cleanup Day, the RCD computes the results of the day’s effort. In 2011, 54,649 pounds of trash and 3,970 pounds of recyclables were picked-up across the County from sites that included 70 miles of neighborhood parks, hiking trails, bridges, creeks, and lakes. Volunteers collected buckets full of plastic bags, food wrappers, and cigarette butts, while heavy lifters removed tires, shopping carts, and large appliances. The 28th annual Cleanup Day will take place at more than 800 locations around the state on Saturday, September 15, 2012 from 9 AM to Noon. The Cleanup is the state’s largest volunteer event and is also the largest single effort to remove garbage and recyclables from our beaches and inland shorelines. It brings tens of thousands of volunteers out each year to protect the wildlife and habitat threatened by improperly discarded debris. The Cleanup ranks as California’s most successful volunteer event, and the Coastal Commission and its many partners around the state are seeking ways to reduce the amount of debris created by the Cleanup itself. In 2010, they launched a BYO (Bring Your Own) campaign to help decrease the ecological footprint of the event. Volunteers are encouraged to show up at their favorite Cleanup location with their own bucket or reusable bag, gloves, and reusable water bottle, so that they won’t have to use the disposable items that the Commission supplies. “Coastal Cleanup Day has been incredibly successful at removing trash from our beaches and waterways, but in order to achieve this success, the Coastal Commission has had to provide hundreds of thousands of singleuse, disposable items for our volunteers to use,”
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fit lifebody said Eben Schwartz, Statewide Director of Coastal Cleanup Day. “It’s time for the Cleanup to make every effort to become a zero waste event.” In 2010 and 2011, one-quarter of all cleanup participants brought at least one reusable item from home to use during the Cleanup. The Coastal Commission and Solano County coordinators will be working to ensure the trend continues and BYO participation expands as we move into the future. The more people who bring reusable supplies to the event, means less total waste created; and this will make the event even more effective in achieving its goals. Marianne Butler, Environmental Education Program Manager for Solano RCD, serves as the Coastal Cleanup Liaison for the County. She is grateful for the people who donate their time and resources each year. “I’m awed by the turnout. We couldn’t accomplish what we do without committed volunteers dedicating their time to keep our waterways clean and healthy.”
The 28th annual Cleanup Day will take place at more than 800 locations around the state on Saturday, September 15, 2012 from 9 AM to Noon. and safety. Plastic debris makes up close to 80 percent, on a by-item basis, of all trash removed. Cigarette butts are the most collected item, accounting for almost 40 percent of the day’s trash haul. “Some of the pollutants we find today travel by wind or rain, picked up from litter on city streets. These pollutants eventually enter urban storm drain systems to travel through local creeks and ultimately end up in the ocean,” Narcisa Untal, Solano County’s Integrated Waste Management Planner, says. Untal continues, “Coastal Cleanup Day is also an environmental education opportunity that provides a real-life understanding of the impact littering has on the lands we live on, the waters we drink from, and the wildlife we seek to protect.” Funding for Solano County’s Cleanup event is provided through Solano County Department of Resource Management, Anheuser Busch, River Network and Solano County cities and wastewater agencies. For more information about how you, your family or your business can get involved with the 2012 Cleanup Event, please visit Recycle.SolanoCounty.com or contact Marianne Butler with the Solano Resource Conservation District at 707.301.5778.
THE DAILEY METHOD® Volunteers do more than remove trash from creeks. Butler says, “The Cleanup is a great opportunity to be outdoors, working with your friends and family to make a difference in the environment. People work hard, but they also have a great time. At the end of the day, you’re tired, you’ve exercised both your body and your volunteer ethic, and maybe most important of all, you’ve had fun! The more people we’re able to attract to this event, who experience how great it feels to have a hands-on role in taking care of their part of the environment, the more powerful both the long term and short term results of the Cleanup Program are.” Butler encourages all County residents to take part in the local face of the global Cleanup initiative, “We want people to know, in their minds and with their muscles, that the land, the plants, and the animals are all part of the same system that people are, and that the survival and health of the natural world is not only as important as human survival and health, but that the two are unbreakably linked.” Butler grins. “Every year I do it, I think it’s the best event ever.”
Plastic debris makes up close to 80 percent, on a by-item basis, of all trash removed. Cigarette butts are the most collected item, accounting for almost 40 percent of the day’s trash haul.
Coastal Cleanup Day is part of an effort to reduce sources of marine debris, prevent trash from entering the oceans, and assess the human and ecosystem impacts and potential for cleanup. Marine debris degrades ocean habitats, endangers marine and coastal wildlife, causes navigation hazards, results in economic losses to industry and governments, and threatens human health
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Get Into The Best Shape Of Your Life! New Prices, Call for Details. The Dailey Method® is a unique combination of ballet barre work, core conditioning, stretching, and orthopedic exercises. This challenging one-hour class effectively strengthens, tones and lengthens the body. Bring in this ad for a free class - new clients only. Be sure to ask about our new client packages too. With our spacious studio, fully-staffed kids room, and extensive off-street parking, we’re making it easier than ever for you to get into the best shape of your life!
THE DAILEY METHOD®
Benicia Historical Arsenal Park 911 Lincoln St. • 707.751.1530 www.thedaileymethod.com SoFitCity
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You Need a Vacation! Beautiful Ideas
I
By Wendy VanHatten
n the age of digital distraction
, sometimes it’s
impossible rest from endless to-do’s, even when you’re not at work. The remedy may be to take more time-outs! We
thought we’d get you thinking in the right direction with 13 of our favorite places! Beach: mention that word to many, including me, and our bags are packed. What is it about the beach that prepares our minds for relaxation? Maybe it’s the sun, maybe it’s the sand in between our toes, or maybe it’s the calming ocean.
St Pete Beach, FL
Sugary-white sand, dolphins frolicking just off shore, and eight major barrier islands make St. Pete Beach a postcard-perfect seaside destination. Situated on a peninsula off Florida’s west coast, this is a great spot to experience Florida.
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Miami Beach, FL
Swim, surf, or jet ski in the warm and crystalclear Atlantic waters off Miami Beach. Take a nap or simply watch the beautiful people,
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especially at South Beach, a favorite of models and celebrities.
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Myrtle Beach, SC
Myrtle Beach boasts some of the best beaches on America’s East Coast, including panoramic views of the Atlantic. Swim, sunbathe, or enjoy activities with your family.
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Virginia Beach, VA
Virginia Beach has all the elements of a classic seaside resort including gorgeous beaches, a lively boardwalk, and amusement rides sure to appeal to kids. If golf is your sport, there are plenty of celebrated golf courses in Virginia Beach and the surrounding area. For a change, visit here in the off-season when the town is less crowded but the weather is still mild.
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skphotography / Shutterstock.com
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Lahaina, HA
Ka’anapali Beach in Lahaina is one of Maui’s best. After your day in the surf and sand come back at sunset to watch the beach’s spectacular cliff-diving ceremony.
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San Diego, CA
Beaches and bays dot the coast of California. Top-rated, familyfriendly Coronado Beach is set among turn-of-the-century mansions. Other gorgeous sandy spots include Blacks Beach, where sunbathers don’t need to pack a swimsuit, and La Jolla Shores, popular for snorkeling and kayaking. It doesn’t get any better than this for a beach experience.
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Honolulu, HA
Honolulu is a legendary surfing destination. Not into surfing? Swimming, kayaking, snorkeling, outrigger canoeing, or just sunbathing… it’s all available in Honolulu.
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Daytona Beach, FL
With a multi-million-dollar clean-up and renovation of its beachfront area, Daytona Beach is the spot for families coming to relax on the beach. Of course, this is also a prime time hot spot for auto racing enthusiasts with the Daytona International Speedway hosting the Daytona 500 and other races.
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THE MOVEMENT CONVERTS HUMAN INTERTIA
INTO A FORCE THAT
SPINS THE GLOBE
Fort Lauderdale, FL
With miles of gorgeous beaches, great swimming, nearly year-round sunshine, and close-to-ideal climate check out this beach.
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354 Merchant Street • Downtown Vacaville 707.449.9266 • fleetfeetvacaville.com
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Where lives can be TRANSFO
Body, Mind
The Kroc Center’s 60,000 sq. ft. of program space offers state of the art fitness and aquatic centers, a large kitchen, a multi-use gymnasium, dining facilities and a brand new theater.
OPENING MAY 26, 2012 586 E. Wigeon Way Suisun City, CA 94585 (707) 439-7880 www.GoKROC.org 24
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The Salvation Army is pleased to offer a place of wellness in the heart of Suisun City. This incredible new facility provides an opportunity for lives to be transformed in body, mind, and soul. Whether you choose to work out, swim, climb the rock wall, eat at the cafe, participate in team sports and leagues, host a catered event, worship, watch a show, or simply connect with friends, The Salvation Army will offer a place everyone will want to be! SoFitCity
ORMED in
d, and Soul Membership Benefits GOLD SI LV ER
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Lap & Family Swim Cardio & W eight Machines Center Family Changing Cabanas Fr ee “Open Swim” Pool Access Circuit Weight Tr aining Classe s Locker R ooms Fr ee Climbing Wall Use 2 Personal Annual Fitness Sessions Unlimited use during Public Access to Computer Center Fr ee Access to Drop-In Land Aer obics and Fitness Classe s Fr ee Access to Drop-In Aquatic Classe s 10% Discounts on all Classes & Pr ograms
Pr e-Registration Opportunitie s Fr ee Access to Afternoon T een Program Fr ee Child Watch
Membership Rates Membership T ype
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$14/mont h
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Teen (12 - 18 y ears)
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$39/mont h
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Older Adults (62+ y ears)
$29/mont h
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Family (up to 5 members)
$69/mont h
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$79/mont h
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Youth/T een (3-18 y ears) Adult( 19-61 y ears)
$4 per d ay $6 per d ay
Older Adults (62 and older)
$4 per d ay SoFitCity
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Discover your source of strength! • Beginners • Rehab Oriented • Exercise Enthusiasts • Sports Specific • Golf • Equestrian • Maternity • Post-Partem
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Key West, FL
You won’t find stunning whitesand beaches in Key West but you will find plenty of water activities and a fun, laid-back island atmosphere. Once the sun sets, Key West’s nightlife is legendary… and literary, thanks to Ernest Hemingway.
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Santa Cruz, CA
Santa Cruz offers surfing, sun bathing, and fun on the boardwalk. Amusement rides to riding the waves, Santa Cruz provides activities for families as well as those looking for the thrill of the surf.
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Looking for a romantic getaway? Check out Tulum where you can enjoy modern takes on traditional Mayan massage and spa treatments, or sunbathe on gorgeous Yucatan beaches. Take a stroll to some amazing wellpreserved ancient ruins. This rare mix of beach, archeology, and village, Tulum is a romantic getaway like no other.
MEDICAL AESTHETICS
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•HCG• • Botox • Dermal Fillers • OBAGI Skin Care • Oxygen facials
Tulum, Mexico
Natually occuring protein hormone medically supervised weight loss program
Playa del Carmen, Mexico
Playa, as locals call it, is located on Mexico’s Yucatan Peninsula, about 40 miles south of Cancun. Miles of brilliant white beaches with rolling gentle surf await you. This once sleepy fishing village has retained its small-town charm with low-rise buildings and authentic atmosphere. If you are looking for night life, the bars get into full swing around midnight and Avenida Quinta transforms from a family-friendly pedestrian way to a sizzling hot spot.
So what are you waiting for?
Wendy is a professional writer, and world traveler. Contact her at www. vhwritingservices.com.
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fit money money body
Financial Survival
Job Loss
After a By Theodore J. Spinardi
You may have lost your job already, or it's something you're concerned about. Either way, the keys to surviving a job loss financially are to plan ahead, take stock of your income, and cut your expenses. Plan ahead If you haven't been laid off, it's a good idea to plan ahead for that possibility. It's hard to know how long you'll be out of work, so to be on the safe side, prepare for at least six months of unemployment. You might find a job much sooner, but you don't want to be forced to take the first opportunity that comes along, especially if it isn't suitable.
You'll be amazed how fast you can deplete your regular savings if your unemployment lasts more than a couple of weeks.
If you lose your job, find some income Start by checking with your former employer. Are you eligible for severance pay? Whether it's available depends on your employer's policy, but if you're offered severance pay, you might have the option of taking it in a lump sum or as a continuation of salary for a fixed period of time. Taking severance pay in a lump sum gives you control over your money, but you may lose some employee benefits such as group health insurance. If you take your severance as a continuation of salary, you may be able to keep your benefits, but you'll be dependant on your former employer's ability to make payments to you.
Come up with a financial plan for unemployment, and design your plan with some flexibility to allow for adjustments if your situation changes. Circumstances can vary based on how long you're out of work, and whether unanticipated expenses arise while you're unemployed.
But don't stop there. Check with your local unemployment office to find out if you're eligible for unemployment benefits. You can receive at least 26 weeks of benefits (more in some cases). Generally, to qualify for unemployment benefits you must have been laid off. You may even qualify if you've been fired, so long as it's not for misconduct. You probably won't qualify if you quit your job, however.
Prepare a survival budget
Reduce your expenses
A big part of your unemployment plan is a survival budget. Start with a list of all your income and expenses. You might already have a budget that you can use as a base, but your survival budget should be a bare-bones version of your regular budget. Include only expenses that are necessary. The goal of your survival budget is to have a good idea of what income you need to actually survive. Your plan also should include an emergency
SoFit Magazine
fund that's equal to at least six months of living expenses from which you can draw to supplement other sources of income. If you haven't set up an emergency fund, you may still have time to do so.
Inspiration to Live Your Best TM
If you're unemployed, you may find that your income won't support your current expenses. Aside from reducing your debt by selling big-ticket items like your car or house, there are other things you can do to minimize your living expenses. One of your first considerations should be to identify and discontinue discretionary expenses. Such items as magazine subscriptions, health club memberships, extra phone services, credit cards you don't use that
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fit money money body have an annual fee, dining out regularly, and extra pay services on your cable television are examples of some of the expenses you can trim from your budget. You also may have to put off that planned vacation until you're back on your "working" feet.
Talk with your creditors
It's hard to know how long you'll be out of work, so to be on the safe side, prepare for at least six months of unemployment.
Another way to cut your expenses is to try negotiating with your creditors to lower interest rates on your credit cards, defer a payment or two on your car loan, or reduce your monthly payments temporarily. You also may be able to lower your home mortgage monthly payments by refinancing to a lower rate (if you can qualify in spite of your job loss), or by negotiating a longer repayment period. You'll have to admit that you're facing some financial difficulty due to your job loss, but if your credit is good, now's the time to make the calls--not when you fall behind in your payments.
Along those same lines, check with your mortgage company or credit card companies or look at your billing statements to find out if you have credit insurance. Credit insurance will make your bill payments when you're unemployed. However, you may have to wait a while before receiving benefits. While technically not an expense, you can also decrease your spending by reducing your contributions to retirement or education funds. However, the less you contribute now, the less you'll have for retirement or college, so this option should be a last resort. But you might be able to make up for the reduction in contributions by increasing payments to those funds when you're back on your feet financially.
Increase your income You've cut your expenses and spending as much as possible, but you still don't have enough income. Here are some ideas that might help you meet your expenses while unemployed.
or pick up more hours at a present job. Another income-generating option is borrowing from the cash value of your life insurance policies. But you'll be limited as to how much you can borrow by the amount of cash available and other policy restrictions. And you'll be charged interest on the borrowed funds, so if you don't repay the loan, it can reduce your death benefit or even cause the insurance to lapse.
If you're really strapped Your home is another source of savings you may be able to tap into. If you have enough equity in your home, sometimes you can obtain a home equity line of credit even if you've lost your job. You'll only pay interest on the portion you use. But you'll still have to make a monthly payment, so make sure you're able to afford the new loan payments before you put your house on the line. If you're still strapped for cash, consider withdrawing from your tax-deferred retirement accounts, such as your IRA or employer-sponsored retirement Any money you withdraw from these types of accounts likely will be taxed as ordinary income for the year in which you make the withdrawal. Also, you may have to pay a 10% penalty tax for early withdrawal if you're under age 59½ unless an exception to the penalty applies.
Tip:
If all else fails If money really starts getting tight, be prepared to take more drastic steps. You might consider moving from your home and renting it temporarily. Obviously you'd have to find cheaper alternative housing, but the rental income from your home may be enough to cover your rental expenses while your tenants pay for most of the home costs, such as utilities and even real estate taxes. However, any decision you make in this area should be made with careful consideration, and only after evaluating how much you can actually get out of the deal. As a last resort, you may have to consider selling bigger items like your car or even your home. Since these larger possessions usually carry a debt, by selling them you're not only generating some cash, but you're decreasing your expenses by ridding yourself of the debt attached to the item sold.
All is not lost A job loss is not the end of the world, even though it may feel that way. Mapping out your priorities and drafting a bare-bones budget can help you come up with your own financial strategy for job loss survival. ď §
Consider a part-time or temporary job. This will provide another source of supplementary income while you search for your next full-time job. And your part-time job could turn out to be your next full-time job--or at least it might lead to another opportunity with another potential employer. Also, your spouse or partner may be able to get a job if he or she is not already working,
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If you're considering taking funds from your IRA or retirement plan, you should consult a tax advisor regarding the specific tax treatment of your withdrawal, because not all of it will necessarily be taxable. For example, if part of the withdrawal from your traditional IRA or employer's retirement plan represents nondeductible contributions, you may not be taxed on that portion of the withdrawal.
w w w. s o f i t c i t y. c o m
Theodore J. Spinardi is a Registered Principal with LPL Financial. Securities and advisory services are offered through LPL Financial, a Registered Investment Advisor. Member FINRA/SIPC
SoFitCity
Nothing is better than making your food from scratch with ingredients you love. But besides being healthier, making your food at home can save you money. Cool Cuisine: Taking The Bite Out of Global Warming notes that you can save $100 per month if you eat dinner leftovers for lunch!
eatwell
Homemade Healthy
The Perfect Multivitamin 30 | Get Healthy America! 34 SoFit Magazine
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eat mind wellbody
Perfect Multivitamin The
Fit Food and Balanced Meals By Stephanie Musillo
S
ome people just can’t tolerate a multivitamin pill due to nausea, medication interactions, or some other health issue. Others may just forget to take them. Relying on a nutritious diet to provide the vitamins and minerals your body needs is key to optimum health. Including foods from the different food groups will ensure you are receiving all of the nutrients your body requires. Choosing foods over supplements is crucial because most foods supply our bodies with multiple vitamins and minerals. When someone tells you to eat your vegetables, it is not just because we are “supposed” to, it’s because they benefit our health in so many ways. You can see below that leafy greens provide us with an array of nutrients - calcium, iron, folate, vitamins A and E, just to name a few. When you eat do you think of what nutrients your food is about to provide you with? Hopefully, as you realize the health benefits of some of your favorite healthy foods, you will want to eat them more often! You don’t have to get your vitamins and minerals in a pill, just fill up on some of these foods by following this multivitamin diet guide on the next few pages!
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SoFitCity
eat mind wellbody Folate/Folic Acid What it does: Development of cells, protein
metabolism, heart health, prevent birth defects in pregnant women
Where to find it: Leafy greens (spinach,
turnip greens), oranges and orange juice, beans (legumes), enriched breads, pasta, crackers, rice, cereals, beef liver, asparagus, broccoli, avocado, peanuts, wheat germ, romaine lettuce, tomato juice, cantaloupe, papaya, banana
Calcium
Vitamin D What it does: Promotes absorption of calcium
Vitamin C
for healthy bones, neuromuscular and immune function
clotting, muscle contractions, transmission of nerve signals
What it does: An Antioxidant that wards off cell
Where to find it: Sunlight, sardines, salmon,
Where to find it: Dairy products, calcium-
Where to find it: Oranges, grapefruit, bell
What it does: Bone growth and strength, blood
fortified products (juice, soy), canned salmon with bones, turnip greens, kale, cabbage, broccoli, some tortillas and breads
damage, boosts immunity, forms collagen
peppers, strawberries, potatoes, broccoli, cabbage, guava, kiwi, cantaloupe, papaya, tomato, cauliflower, mango
tuna, mackerel, fish liver oils, beef liver, Swiss cheese, egg yolk, fortified foods such as orange juice, milk, yogurt, margarine and cereal
Vitamin K What it does: Promotes blood clotting and bone
Vitamin A
health
What it does: Promotes healthy lining of the respiratory, urinary, and intestinal tracts, vision health, boosts immunity, reproductive health
Where to find it: Kale, spinach, collards, Swiss chard, turnip and mustard greens, Brussels sprouts, parsley, romaine lettuce, broccoli
Where to find it: Carrots, sweet potatoes,
Iron What it does: Key component of RBC and
cantaloupe, spinach, pumpkin, greens, winter squashes (with orange/yellow flesh), red sweet peppers, liver, fortified milk, cheese, egg substitutes, fortified oatmeal, frozen peas
enzymes – strong blood carries oxygen throughout the entire body, protects immune system, keeps energy levels up, ensures adequate growth and development
Vitamin E
Where to find it: Beef, dark poultry meat,
cell damage, involved in immune function, regulation of gene expression
clams, dried fruit, beans (white, kidney, garbanzo, etc), lentils, dark leafy greens (spinach, collards, chard, kale, mustard), enriched cereals, breads, and rice, prune juice, tofu, egg yolks
What it does: Antioxidant against
Where to find it: Vegetable oils, nuts and seeds (almonds, sunflower seeds, hazelnuts, peanut butter), avocado, wheat germ, small amounts in broccoli, spinach, mango, tomato, and kiwi
560 First Street #D-200 • Benicia 707-373-9245
When you have writing or editing needs, contact Wendy of
VanHatten WRITING SERVICES
Manuscript editing, proofreading, resume writing, fundraiser letters, help with your book…email Wendy at wvanhatten@gmail.com. Visit www.vhwritingservices.com www.wendyvanhatten.com, www.travelsandescapes.blogspot.com
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Pilates Strength TRX Personal training Small group training
www.pilatesfromthecore.com
Nancy Camilli-Hevener
SoFitCity
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B Vitamins (thiamin, riboflavin, niacin, B6, B12, biotin, pantothenic acid, folic acid)
Introductory Special
1-2oz Body Oil 1-2oz Scrub 1-1 use Packet of Foot/Body Soak
Did you know that SEA SALT is Therapeutic?
What it does: Allows body to metabolize
carbohydrates, protein and fats, produce red blood cells, important for nervous system
Regular Price $17
Special $12 Tax and Shipping charges apply
Where to find it: Whole grains, fish, seafood, chicken, meat, egg whites, dairy, leafy greens, beans, peas
B12 in particular is in meat, fish, seafood, dairy, algae, yeast, seaweed
Sweetie Pea Creations SEA SALT BATH AND BODY PRODUCTS
What it does: Regulates heart rhythm,
Phosphorus
www.sweetie-pea-creations.com Marilyn Barker • 707.372.6907
Magnesium strengthens bones, allows muscle and nerves to function
What it does: Normal cell function, energy production, bone growth
Where to find it: Dairy, peas, meats, poultry,
Where to find it: Leafy greens, Brazil nuts, almonds, soybeans, halibut, quinoa
legumes, nuts, eggs, some cereals and bread
Zinc Iodine
Enjoy Yoga in the Heart of Vallejo. Classes 7 days a week!
What it does: Production of thyroid hormones What it does: Processed foods, iodized salt,
"New to the Studio" Special:
60 Days for 60
seafood
$
What it does: Supports immunity, nerve and
reproductive functions, enhances insulin action, maintains glucose metabolism
Where to find it: Red meat, some seafood, fortified cereals
(Expires 60 days from purchase date. Excludes Intro to Yoga Series.)
Please call or visit our website for schedule and more information.
532 Georgia Street, Vallejo
Selenium
(707) 590-0669, www.vallejoyoga.com
What it does: Protects cells from damage (antioxidant), regulates thyroid hormone
Purposeful Living for Abundant Health!
Where to find it: Organ meats, seafood,
some plants (grown in soil with selenium), Brazil nuts, some grains, poultry
Susan Lucas, CMT ♥ Postural Assessment ♥ MyoKinesthetic Treatment
Good dental health. Total body health.
♥ Therapeutic Massage ♥ Reflexology ♥ Pampering Packages 940 Tyler St, Studio 21A, Benicia
www.susan-lucas.massagetherapy.com 707-704-7315
They just go together. How healthy are you? Call us today to find out! Center forContemporary Dentistry
Dr. Randy Johnson’s
Jerico
&
Hair Designer Certified Massage Therapist
707.470.6655 707.747.6910
First Impressions Downtown Benicia
To advertise in this section, email market@solanofitmag.com
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www.dentalmakeovers.com SoFitCity
Carrie lost 27lbs in 90 Days!
Copper What it does: Important for the metabolism and absorption of iron Where to find it: Seafood, nuts, seeds, whole bran, cereals,
whole grains
Manganese What it does: Important in formation of bones and some enzymes Where to find it: Nuts, beans, legumes, tea, whole grains Chromium
Do you want to trim down, shape up, or completely transform your body?
What it does: Helps control blood sugar levels by
aiding insulin action, metabolism of carbohydrates
Where to find it: Meat, poultry, fish, some cereals, oysters, yeast, potatoes
Molybdenum What it does: Key in production of some enzymes
It's easy, it's fun & it works!
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"The shake mix that tastes like cake mix"
Where to find it: Legumes, grains, nuts
WPROMOTER ES & CARRIE BAUMGARNER & BIMMER CLUB MEMBER
Chloride
(707) 628-3069 • (707) 372-2109
www.baumgarner.myvi.net
What it does: Balances body fluids, essential for the digestion of gastric juices
Where to find it: Table and sea salt, vegetables, seaweed, rye, tomatoes, lettuce, celery, olives
Potassium What it does: Maintain normal fluid balance, control blood pressure by regulating heart contractions, decrease risk of kidney stones Where to find it: Sweet potato, banana, yogurt, yellow fin, tuna, soybeans, cantaloupe, dried fruits, some meats
DON’T FORGET YOUR OMEGA 3s!! DHA and EPA What it does: Reduce inflammation, prevents blood clots, and lowers amounts of fats in blood stream
Now Offering
Where to find it: Flax seeds, walnuts, sardines, salmon, soybeans,
Eyebrow and Eyelash Tinting
I know it may be a different way of looking at your food, but by being conscious of what our food gives us is the healthy way. It’s eating to live, and not just living to eat. Happy dining! Stephanie Musillo is a registered dietician and educator. Follow her blog, Heathly You Nutrition, at www.startahealthyyou. blogspot.com.
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Bombshell Hair and Ink HAIR & TATTOO STUDIO
120 East G Street Benicia, CA 94510
(707) 748-7950
OUR TEAM
halibut, scallops, shrimp, tofu, tuna
Cheri Graf, Owner-Stylist Fernanda Dimas-Jr. Stylist Lorenzo Diaz-Stylist Monique Wagner-Hinton-Stylist Mike Montgomery-Stylist Megan Richardson-Stylist John Kulikoff-Tattoo Artist Erick Lemereis (not pictured)-Tattoo Artist SoFitCity
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Get Healthy America! By Keeping it Simple this Summer
By Valerie Oszu
A
s we move from spring into summer, it means longer days, vacations, travel, school breaks, outdoor sports, camping, barbeques, and lots of fresh fruit and vegetables. This area is abundant with local, healthy, organic foods that are free from pesticides, as well as hormone-free, non-vaccinated cattle, and poultry raised by local ranchers. And yet, even with all the incredible healthy food in our area, health problems are on the rise. Fast food options continue to increase and so does the size of our children. By focusing on how “fast” food can be, we have removed ourselves from the process of food preparation, sacrificing our health and nutrition in the process.
Cancer rates continue to increase and in our area alone— known as the allergy capital of the world—respiratory problems are more common than not. Sunscreen, whose toxic ingredients increase the risk of skin cancer, also reduces the absorption of the healing aspects of Vitamin D from the sun. When poor nutrition is combined with slathering on chemically- and hormonallyladen body care products, you have a recipe for a health disaster. What I propose is that people just slow down and return to the habits of a simpler time. For example, start with home cooked meals. Summer is a great time for salads and meals that, with a bit of planning, come together quickly and easily. Also, get outside and get some Vitamin D. If necessary, sparingly use an organic sunscreen to avoid sunburns. Your body will begin detoxifying as a result of these healthy habits, and you will regain energy and vitality by being outdoors. Valerie Ozsu MSN, CNM, NP, Pro Eft/Matrix Practitioner owns Natural Health and Wellness Center, Inc., 524 Merchant Street, Suite A in Vacaville, CA. 707631-1048.
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fitmind
Heard of mirror neurons?
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If you’ve ever yawned immediately after seeing someone else yawn, those are your mirror neurons at work! They allow us to unconsciously “simulate” not just other people’s actions, and possibly their emotions too. So Smile!
Controlling the Chatterbox 36 | MasterMind: Unlocking the Power 37 SoFit Magazine
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fit mind body
Controlling the ChatterBox Are Your Thoughts Holding You Back? By Katie Irwin, MA
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RUN.
WALK.
hen was the last time you talked yourself out of doing something because you were unsure of yourself? Whether we like it or not, we tend to be our biggest critics. If we are not 100% confident in our abilities, it becomes easy to talk ourselves out of opportunity. Throughout the day, there are countless thoughts that go through our minds. These thoughts may be relevant to the present, but more often than not, are focused on the past and/or future. It is important to understand how our thoughts can impact our actions and emotions. Olympic swimmer Lenny Krayzelburg says, “Body does what mind prefers.” The body will listen and respond to what we tell it. If we are continually telling ourselves that we are unable to do something, say for example running a marathon or succeeding at a particular thing, it is very likely that we never will. If I think thoughts that tell me I am too tired to go to the gym after work, my body will respond in kind, and I will actually feel too tired. In sports being overly critical can be the norm, but if an athlete begins to believe that she is to too slow or too old, then it will be extremely difficult to reach her goals. On the flip side, when an athlete or performer rehearses positive statements, the body will tend toward to that feedback. Practice still makes perfect, right?
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The first step to getting our thoughts on track is to build awareness of what we are thinking. Often we are too busy to sit down and pay attention to what we tell ourselves, but try to spend a moment listening to the thoughts that run through your mind. These thoughts can be scary to face, but we all have them. Prepare to capture a negative or overly critical thought, and begin rehearsing the positive.
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Keep a pocketsized notebook, as a thought journal. Each time you find yourself thinking a negative thought, write down the exact opposite of the idea as a positive statement. At the end of the day, look back on all the positive new data you generated! Start to rehearse the positive! Having the awareness of your thoughts and being able to capture them is a great starting point. In time, it will become easier to identify the situations that cause you to be harsh on yourself. When you recognize these times, stop the cycle of negativity before it begins. Some find it helpful to visualize a giant STOP sign to remind them to stop the negative thought, and
Keep a pocket-sized notebook, as a thought journal. Each time you find yourself thinking a negative thought, write down the exact opposite of the idea as a positive statement. get back to a positive mental mindset. This can be challenging at first and it does take practice. The good news is that the more positive you remain, the more natural it will become. The next time you are about to talk yourself out of trying something, like the next race in town or trying the new group exercise class at the gym, keep the positivity in mind. We are all capable of doing great things; start actively replacing those negative thoughts for positive ones and go for it! Katie Irwin is a Mental Trainer® with Mental Training, Inc and Performance Consulting with Katie Irwin. She works with athletes and exercisers of all ages and abilities on their mental toughness. For more information, please visit www.katieirwin.com.
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MasterMind:
Unlocking the Power of your
BrainTrust
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How powerful is the mind? Do you believe there are mental powers that you have not accessed? Mind over matter tales abound. Tibetan Monks have been filmed meditating in subzero temperatures without insulated clothing. There are videos of them raising their body temperatures high enough to dry wet towels draped on their bare backs. Wim Hof ran a half marathon (21 km) in Finland. He wore only a pair of shorts and no shoes. The ground (snow) temperature was 35 below. He should have died, or at least lost his toes. Instead, he set a world record. Incredible accomplishments, genius discoveries, and awesome performances always seem to be the gifts of only a select few. Or perhaps we are just neglecting a power we’ve had all along? What could you accomplish if you could access that resource? Could you solve a life-long problem? Assert yourself in a tense situation? Conquer memories of failure? Heal old wounds? The resource is our brain, the control center for our thoughts and behavior. Parvis, a facilitator of the Lighthouse Holistic Center, has dedicated the past 30+ years to helping people (from all walks of life) heal their ills, by guiding them to access the power of their minds they have forgotten or never used. Parvis uses a variety of hypnotic techniques designed to release negativity and stress. His techniques help to control anxiety, curb substance abuse,
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❝Incredible accomplishments, genius discoveries, and awesome performances always seem to be the gifts of only a select few. Or perhaps we are just neglecting a power we’ve had all along?❞ Parvis says that the unconscious mind is a repository of all accumulated life experiences and beliefs. Habits are a learned response. The unconscious mind cannot tell the difference between what is real or imagined. At the hypnotic level, the unconscious is no longer
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and manage interpersonal relationships. What is hypnotherapy? No, it is not the hocus pocus hypnosis comedy. No one is going to walk around the office in a trance barking like a dog. Parviz explains, “Through a guided mental exercise, patients become very relaxed, and yet still alert. It is in this state that the “chatterbox” conscious mind slips into the background (to become only 20% alert) and the unconscious mind comes to the foreground (about 80% alert) and becomes highly open to receiving suggestions. This is where real change or shift occurs."
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fit mind body
Freud’s View of the Human Mind: The Mental Iceberg
hampered by the conscious. In this relaxed state, the mind can discover solutions to some of its own problems. This is not a new idea. In the late 1800s, Sigmund Freud developed the concept of repression as a mechanism of the conscious mind to bury harmful, traumatic, or socially unacceptable desires. Much of his work was later discredited as sexist and unscientific, by some of his own renowned students, but his influence on the history of psychology is undeniable. And yet, despite the progress of modern psychology, the mind’s ability remains a mystery to many. Some studies have shown that hypnosis has relieved stress, caused patients to lose weight rapidly, and even heal faster after surgery. But don’t expect your medical doctor to write a prescription for it. Much of the science surrounding clinical hypnosis work has not been vetted. As with most things, the truth is often realized by investigating a practice yourself. Parvis has seen it work. “We use a holistic approach to connect the mind and body, to ground our clients, and afford them the chance to move forward, past their roadblocks.” Parvis has a larger vision for entire communities. He believes that clinical hypnosis can help people manage their lives and become viable members of their communities. He says this translates into economics and tremendous growth opportunities.
Thoughts
Conscious Level
Perceptions
Memories
Preconscious Level
Stored Knowledge
Fears Violent Motives
Unacceptable Sexual Desires
Unconscious Level Immoral Urges
Irrational Wishes
Selfish Needs
Shameful Experiences
Parvis says, that “by helping individuals, we’re helping our community” grow and prosper. For more information on clinical hypnosis contact Parviz Hypnotherapy at (707) 655-7540 or visit their website at www. parvizhypnotherapy.com
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Your eyes are not just windows to your soul, but to your health as well! Studies show high blood pressure can damage the eye's blood vessels and nerves, causing permanent vision loss. In fact, diabetes is a leading cause of new cases of blindness in adults. So take care of your overall health by eating well and not smoking, to protect your baby blues, browns, greens, or hazels!
healthwatch
Did You Know?
Do You Have Chest Pain? 40 | Watch Your SPF 42 | Maintaining a Powerful PFM 44 SoFit Magazine
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health watch
Do You Have
Chest Pain? Pain Following Exercise Can Be Warning
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From the Physicians at NorthBay
There’s nothing like regular exercise to strengthen your heart and improve your health. The person who vigorously exercises on a regular basis has the lowest risk of heart disease. Even light-to-moderate exercise is beneficial for your health when done consistently. However, new research shows that a person’s risk of heart attack increases in the two hours immediately after exercising. So, it’s important to pay attention to your body’s signals, even after you’ve showered and sat down to read the newspaper. If you have shortness of breath, chest pain or an irregular heartbeat, call 9-1-1. Don’t wait. People who are sedentary, overweight, or are just starting out on an exercise program are most at risk of triggering a heart event. This is why it’s recommended that anyone beginning an exercise program check in with his or her doctor first.
A simple formula to monitor your heart rate is to subtract your age from 220. That gives you your maximum heart rate.
What triggers a heart attack is the unaccustomed exertion, and this risk decreases the fitter you are. According to Fairfield cardiologist Milind Dhond, M.D., suddenly undertaking extreme exercise puts sheer stress on your coronary arteries, which can then rupture the plaque in an artery. The loose plaque then can travel to your heart, causing a blockage and then a heart attack. “The classic example is the sedentary person who goes outside to shovel snow,” Dr. Dhond says. “That uncommon exertion often leads to a heart attack. It’s the same principle with exercise, especially if you don’t warm up correctly before stepping up
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the intensity of your routine.” The importance of warming up and gradually preparing your heart for exercise cannot be overstated, Dhond adds. Warm up for at least five minutes before becoming more active. A simple formula to monitor your heart rate is to subtract your age from 220. That gives you your maximum heart rate. When you exercise, you should aim to be at 75 percent of this figure, and never more than 85 percent. If you exercise at a gym, make use of the heart monitors located on equipment like treadmills and elliptical machines.
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“Warming up is preconditioning your heart,” Dr. Dhond says. “The key is to go slow when you start exercising and to stop when you feel fatigue. Slow and steady will improve your health, there’s no reason to ‘go for it,’ especially as you age. Never exercise until you feel chest pain.” Your heart becomes stronger as a result of regular exercise, which even slows your resting heart rate because it takes less effort to pump blood. Physical activity can also help you control your weight and reduce your chances of developing high blood pressure, high cholesterol and diabetes.
However, heart attacks and heart disease kill more people each year than all forms of cancer combined. Knowing the common warning signs of heart attack could save your life. These signs include chest pressure, tightness and heaviness, pain in shoulders, neck, jaw or arms, lightheadedness, fainting, paleness, sweating, nausea, and shortness of breath with our without chest pain. Women’s heart attack symptoms can be
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very different from men’s. A woman experiencing a heart attack may never feel crushing chest pain. Instead, she may feel weak, nauseous, extremely tired, or just an overall sense of anxiety. When a heart attack is suspected, you must act fast. Damage to the heart muscle can never be recovered. The faster you can get to a hospital, the more of your heart muscle can be saved. Studies show that if a patient who is having a heart attack receives treatment within 90 minutes of the onset of symptoms, the chances of saving damaged heart muscle greatly increase. Sadly, most people wait five hours before seeking help.
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“Never make excuses for heart attack symptoms or shrug them off as simply indigestion,” says Diana Sullivan, director of the cardiac service line at NorthBay Medical Center. “Even if you're not sure it's a heart attack, don't hesitate to get help. The actions you take within the first hours after a heart attack could save your life so never feel like you're creating a false alarm. “There’s nothing better you can do than call an ambulance, and get your care set in motion,” says Sullivan, “The ambulance crews can do a number of things to help you if you’re in crisis. Just having a friend or spouse drive you to the hospital won’t do the trick. They can’t drive and perform CPR at the same time.” NorthBay Medical Center in Fairfield is the only accredited Chest Pain Center in Solano County. This means experts are available 24 hours a day to diagnose your chest pain. In fact, paramedics can administer a 12-lead EKG, give nitroglycerine, aspirin, morphine, oxygen, or CPR. And they can contact the emergency department and have them prepare for your arrival. When it’s a matter of life and death, nothing is more important than immediate care.
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health watch
Watch Your
SPF
New FDA Guidelines Focus on Fighting Skin Cancer By Ingrid Freeny, M.D.
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Realizing that its guidelines regarding sunscreen related primarily to sunburn protection (ultraviolet B, or UVB radiation), the Food and Drug Administration recently took steps to enhance the rules relating to ultraviolet A radiation, which contributes to skin cancer as well as early aging of the skin. Beginning this summer, you’ll want to look for the “broad spectrum” label on sunscreens, documenting that they protect you against both UVA and UVB rays. You’ll also note that waterproof sunscreen doesn’t exist anymore; it’s been replaced by water-resistant varieties that, like all sunscreens, require frequent reapplication throughout the day. Why is this important? Protecting your skin from the harmful rays of the sun is a simple way to help prevent the development of skin cancer, which is being diagnosed more and more every year. The numbers are quite staggering: in the U.S., more than 3.5 million skin cancers are diagnosed annually in more than 2 million people; one in five Americans will develop skin cancer over the course of their lifetime; and 40 to 50 percent of those who live to age 65 will have skin cancer at least once. The good news is that the two most common skin cancers—basal cell
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carcinoma (BCC) and squamous cell carcinoma (SCC) are rarely fatal. Melanoma, on the other hand, can result in death, but the survival rate when detected early, before the tumor has penetrated the skin, is about 99 percent. Unlike most cancers, skin cancer is one you can see, but only a doctor can make an official diagnosis. I (and the American Cancer Society) suggest getting an annual skin exam, and also being on the lookout for changes to your skin, including:
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Smooth, shiny patches that bleed easily (possibly BCC) Rough, scaly patches that are pink or skin toned (possibly SCC) - MEDICALLY SUPERVISED HCG WEIGHT LOSS PROGRAM - ANTI-AGING THERAPIES - MEDICAL AESTHETICS
Moles that are asymmetrical, have irregular borders or irregular/ changing colors, and diameters more than six millimeters (possibly melanoma) If we suspect skin cancer may be present, we’ll do a biopsy before making a definitive diagnosis. Treatment will vary depending on the cancer’s type, location and size. Superficial BCCs on the body may respond to topical applications; excision, Mohs surgery and electrodessication are options for BCCs and SCCs; and melanoma may require both surgery and chemotherapy.
one in five
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Americans
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skin cancer
OPERATION FIT: BOOT CAMP FOR WOMEN!
will develop
over the course of their lifetime The important thing about skin cancer, like all cancers, is early detection. It’s also valuable to understand that your behavior will have a lot to do with whether you develop skin cancer; more than 90 percent of all nonmelanoma skin cancers are the result of sun exposure. While you can’t erase any past “bad behavior” with respect to being out in the sun, you can appropriately protect yourself going forward. Use sunscreen (SPF of 30 as per the American Academy of Dermatology), reapplying often; wear sun-protective clothing such as wide-brimmed hats and items made from denser fabric weaves; minimize your exposure between 10 a.m. and 4 p.m.; choose sunglasses that wrap around and provide maximum UVA and UVB ray protection; and avoid indoor tanning. Dr. Freeny is a board-certified dermatologist with Sutter Medical Group, affiliated with Sutter Medical Foundation. You can reach her Fairfield office at 707427-4900.
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health watch
Maintaining a Powerful PFM
t
By Lourie Salvi
The pelvic floor muscles (PFM) are a group of three muscles that provide a sling-like support to the pelvic organs and are important in the continence of the bowel and bladder. They are part of your core muscles and provide support for the pelvic organs, such as the bladder, intestines, and in women, the uterus. Pelvic floor dysfunction can result from PFM weakness, tightness, or injury. Weakness of the PFM can be a cause of incontinence of the bowel or bladder, organ prolaps, constipation, or decreased sexual enjoyment. Tightness of the PFM may contribute to dysfunctional bowel/bladder, pelvic pain, and pain with intercourse. Compromise of the PFM can be due to tears, over stretching, pregnancy, childbirth, obesity, menopause, aging, chronic coughing, straining with bowel movements, or due to simple inactivity.
If you have been to a Yoga or Pilates class, you have probably heard the instructor tell you to ‘engage’ or ‘activate’ the PFM. You may have even heard these cues at other exercise classes and with exercise videos. The question is, do you know how to engage these muscles? The Kegel is the most common name for PFM exercises. It was first described
SportRehab Physical Therapy using Pilates for Rehab
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707.447.9750
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by Dr. Arnold Kegel in 1948. The easiest way to identify your PFM is to initiate urination and see if you can stop the flow of urine. If you can, you are activating your PFM. (This should only be a test, and not used as a daily exercise.) You will then activate these muscles while lying, sitting, and standing, holding for 5-10 seconds each. It is best to do these in a quiet setting at first so you learn proper isolation, then they should be added whenever you push, pull, lift, or cough, to decrease strain on the PFM. Common mistakes include: holding your breath, squeezing the buttocks, or tensing the abdominals.
Dysfunction of your PFM can result in undesirable conditions that can affect the quality of your life. Studies have looked at how the PFM and other core muscles work together. Again, in exercise class, an instructor may tell you to tighten you lower abdominals or the transversus abdominus (TrA). The TrA is a corset- like muscle that wraps around the lower abdomen and pelvis and attaches to the fascia of the back. The TrA muscle is another important core muscle. When the TrA muscles contracts, there is co-contraction of the PFM, though weaker than an isolated PFM contraction or Kegel, but if you contract your PFM with the TrA, you will get a stronger TrA contraction. This supports the use of the PFM to gain even more recruitment of your lower abdominals. In summary, your pelvic floor muscles are important core muscles to learn to isolate, and dysfunction of this muscle can result in undesirable conditions that can affect the quality of your life. If you are unsure you are performing these exercises correctly, you can ask your doctor for a referral to someone who specializes in the pelvic floor, such as a nurse or physical therapist. These specialists can identify if you are contracting your PFM correctly and determine what may be the best pelvic floor exercises for you.
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Photo BY ARTURO Ramos PHOTOGRAPHY
Moxie Girls ness®, Bo? Tae Bo fitaw w o n k u ned o y sp Do lly Blanks®, ness guru Bi
in created by fit revolutions ajor modern d an rly one of the m ve és, Be of his protég strong g in fitness.Two ck ki d an theTae Bo® br Michele keep ross the bay. ac s m gy e locally in th
Making Waves in Fitness
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SoFit> What about your personal transformation story? How did you get into fitness in the first place?
In 2010, the team instructors formed Moxie Training Studios. Moxie (mäk-sē) means “The ability to face difficulty with spirit and courage!” SoFit caught up with the Moxie girls in Walnut Creek to watch their flying fists and soaring kicks snap to the boom boom pow of upbeat music. We watched as classes of nearly thirty students punched right then left, and moved in athletic unison. But these ultra-fit women, Beverly, a registered nurse in Walnut Creek, and Michele a digital art director in San Francisco were not always so fit. We sat down with the girls to learn more about how they got started. Beverly> Michele and I first met in 2007 at a local gym where we both worked out. Michele was certified as a Tae Bo® instructor in 2007, and I began taking her classes religiously. SoFit> (To Michele) So was Beverly a good student? Michele> (laughs) She [Beverly] was hardworking; she never missed a workout! It was clear we both loved Tae Bo and that created our bond.
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Michele> The first time I took a Tae Bo® Fitness class was during a tough period in my life. I had put on some weight, I was going through a divorce, and I couldn't sleep. I would go to the gym all hours of the day (and night) to try and relieve stress. In my first Tae Bo® Fitness class, I could only make it through the first 30 minutes! But, when I got home, I felt alive and refreshed. I slept like a baby! And after a couple of weeks, my pants were getting looser! Thanks to Tae Bo®, I lost 25lbs, plus I became more toned than I had ever been in my life! Most of all, I am a stronger person on the inside because of it. Beverly> For me, my physical appearance, self-esteem and inner self took a toll after having three children. All of my focus had gravitated towards the children, but I wanted to get my body back, and I wanted to feel good about myself again. Tae Bo® classes motivated me so much that at times I would go workout at 5:30 in the morning while the family was sleeping, and be back in time to make breakfast and take the kids to school. I worked out 4-5 times a week straight for two years. My self esteem had increased, and I was happy when I looked in the mirror. I do what I do now to help others reach their goals too.
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❝We never judge and we
understand every student is unique and different and fitness levels vary by each individual. Our classes are definitely challenging, but we never like to see our students leave discouraged. Plus we workout with Billy Blanks® often, so we always return with new moves or technique.
SoFit> And is it true that you've been in Tae Bo videos? Beverly> I was in Billy Blanks® PT 24/7, Tae Bo® Power and Ripped Extreme. It was an amazing and unforgettable experience. Lights, Camera, Action! I felt like a movie star.
Michele> YES! I filmed three videos and an infomercial with Billy and his daughter Shellie. Filming those videos was an experience of a lifetime. They are no joke. Billy doesn't like to "cut". He wants to show a real work out all the way through, sweat, tears and all. He wants the people at home to see that we are instructors, and we go through the FIRE too. He pushes us HARD. Not to mention the heat from the lights is intense. He will film about 6 videos per day -- he and his daughter are amazing! Most of the cast would do 1-2 videos per day, but they would replenish themselves quickly and get back up and do it again with enthusiasm, passion and a smile on their faces.
Michele and Beverly SoFit> Could you describe a typical Moxie class? You have all ages here! Beverly> Sure! A typical Moxie Class incorporates high-energy music with a mixture of martial arts, boxing and dance. No Moxie Class is choreographed and no class is ever the same. About 1/3 of our classmates are men and that number seems to be rising. Michele> We do a lot of different classes. Ages in class range from 12 to 66. Families come together too -- parents doing Tae Bo with their kids (so cool). Our 75minute class at Renaissance Club Sport, became so popular, they started taking numbers, and still people show up over an hour in advance to get their spot. We do a great class called Tae Bo Extreme at Benicia Fitness. It's 1-hour of Tae Bo moves on the step, using light hand weights while punching. It is fun, intense, and you'll be sore after every class!
Photo BY Ryan Bates PHOTOGRAPHY
Photo BY Ryan Bates PHOTOGRAPHY
❞
SoFit> What about Moxie brings clients back begging for more? Beverly> I’d say it’s the atmosphere. We never judge and we understand every student is unique and different and fitness levels vary by each individual. Our classes are definitely challenging, but we never like to see our students leave discouraged. Plus we workout with Billy Blanks® often, so we always return with new moves or technique. Michele> We have fun. We work hard, but also don't take ourselves too seriously. We lead by example and never ask someone to do something we couldn't do ourselves. We have some very dedicated followers in our class, and many have formed close bonds amongst each other, so yes, I’d say atmosphere too.
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SoFit > What was the best part of being fitness movie stars? Michele> Getting to hang out with Billy, Shellie and our Tae Bo family from all over the world. Many of us are pretty close and keep in contact and support each other. SoFit> What do you love about teaching fitness?
Michele> I love helping our students. A lot them thank us for having a great class, or for making their day. Some of them think that we have changed their lives. But we don't take responsibility for that. They did it on their own. For me it is an honor and privilege that they take the time to come and workout with us. All I do is show up, bring my energy and push them to do what I know they CAN.
Photo BY Ryan Bates PHOTOGRAPHY
Beverly> Teaching Tae Bo® is not only my passion, but I believe it is my gift. I love and enjoy helping people reach their goals. We hear tons of stories, like students who have come off blood pressure and cholesterol medications, all because of exercise.
❝
Thanks to Tae Bo®, I lost 25lbs, plus I became more toned than I had ever been in my life! Most of all, Tae Bo® changed me from the inside, and I am a stronger person because of it.
❞
SoFit > What Tips can you provide for losing weight? Beverly> Exercise and eating a balanced meal! I don't think anyone should deprive themselves of foods they love, but enjoy them in moderation. It is important to incorporate weight training, changing up your workout, and challenging yourself. Give more than 100% each and every time. Doing Tae Bo® 3x a week will give you your cardio, and then incorporate weight training 3 to 4 times a week. Each day of weight training should use different body parts and muscles. Michele> Billy has taught me that we are driven by our senses. In other words, you see something, you want it. You smell food, you want to eat it. You feel pain, you want to stop. You hear people talk about you, you want to give up. You have to overcome your senses in order to build a lifestyle change. Once you can learn to recognize when your senses are starting to kick in, you can use your will to stop them of from getting in the way of your goal. SoFit > Thank you Moxie!
To sign up for the next Moxie class near you, email Beverly or Michele at info@moxietrainingstudio.com.
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PILATES FROM THE CORE
Her first exposure to Pilates came after a very bad accident that left her unable to continue the same rigorous workouts she was used to performing. After attending a fitness summit, where Pilates was featured, she turned to Pilates for her personal workout. Soon after, she began teaching Pilates as a main form of exercise to all of her clients, many of whom were post-surgery and in need of rehabilitation. With Pilates, her clients found their strength again.
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ancy Camilli-Hevener, owner of Pilates from the Core, is a life-long student and teacher in the fitness world. Nancy has developed “intelligent fitness” for all her clients - a term that defines the way her clients exercise safely and effectively. Nancy has earned certifications in Pilates (mat, reformer, chair, and barrels), TRX, group exercise, personal training, cycling, and kickboxing. She continues to build her knowledge by attending current classes and gaining new certifications.
Pilates is a great form of exercise that does not jolt or apply too much pressure to the joints, and therefore, is a great daily regime for rehab. More mature populations enjoy Pilates as well. With age our bodies become weaker, and we are often left to deal with aches and pains that will only get worse over time. Nancy’s Pilates routine provides students with the variety needed to engage the entire body. Some respond better with the reformer, others the spring wall, and still others, the pedal chair. She also uses some of the smaller Pilates apparatuses like the circles, the orbit, and foam rollers. Nancy’s experience gives her insight and understanding in to her students’ weaknesses and strengths. With an extensive knowledge of bio-mechanics and kinesiology, her education is exceeded only by her passion to help her students recognize the benefit of a specialized training program. Karen Tusting, a personal trainer with over 15 years of experience, also works with Nancy at Pilates from the Core. She specializes in functional strength, post injury fitness, and sport specific training. She has a women’s triathlon training group (Team Mermaid) and a small group training, focusing on results oriented fitness (Fit Women). Both Nancy and Karen treat their clients as individuals in order to prepare programs that accommodate an individual’s unique strengths and weaknesses. For more information on Pilates from the Core, contact Nancy at www. PilatesFromTheCore.com
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European Skin Care & Wellness Center 5030 Business Center Dr. Ste 390 Fairfield, CA 94534 T (707)428-3444 www.RosinasSpa.com
Specializing in Medical Skin & Body Treatments Massage & Wellness Hypnotherapy Treatment
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Omar Murad, M.D. Endocrinology and Internal Medicine
His Specialty is Regulating Your Hormonal Imbalances Hormones, the tiny messengers that direct the cells in your body, help manage everything from your reproductive health to how you processes food—and even how you respond to the world around you. So when something isn’t right with your hormones, you can experience big problems like infertility, diabetes, mood disorders and other conditions. We’re delighted to welcome endocrinologist Omar Murad, M.D., to our Fairfield care center at 2720 Low Ct. He specializes in understanding the complex interactions of your hormone-producing endocrine system on your overall health and well-being. To schedule an appointment with Dr. Murad, visit suttermedicalfoundation.org or call (707) 427-4900.
With My Health Online you can request appointments, see test results, request prescription renewals, send a message to your doctor and view your health record online.
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