Tex Appeal | January 2018

Life and Style in Central Texas

January 2018

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TEXAPPEALMAG.COM

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Features

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Clinic takes a holistic approach

Get fit with your canine buddy

Put your weight into TRX

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21ST CENTURY SKINCARE PAWS FOR FITNESS ZsaZsa Howell is the aesthetician next door.

As owner of Z Medical Aesthetics she is approachable, uplifting and a great listener. She loves getting texts from her clients about how great they feel after a treatment, and she’s always ready to respond to someone’s skin emergency.

By SALLY GRACE HOLTGRIEVE

DANCE THE DAY AWAY

Heather Nusbaum, owner, CEO and certified personal trainer at Nutree Fitness in Killeen, and her English bulldog, Gordo, wait for canine clients to arrive with their pet parents for a Paws for Fitness class.

One by one, dogs from tiny to large begin to enter the room.

By CATHERINE HOSMAN

NEW PATH TO FITNESS

REFIT keeps you moving to music Studio focuses on wellness It’s 9:30 on a Monday morning and the dance studio at the Summit Recreation Center in Temple vibrates with heart-pounding music. More than a dozen women sway, jump, rock and move to the rhythmic tunes without missing a beat or taking a break. The students in Jana Whitaker’s REFIT cardio dance class never stop moving.

By CATHERINE HOSMAN 4

JANUARY 2018 | TEX APPEAL

Nestled into one of the shopping malls on Salado’s Main Street is Fitness Beyond Training, a nontraditional fitness studio where the instructors are exercise physiologists trained to take a holistic approach to health and wellness. Upon entering, clients smell sandalwood incense while Native American-inspired pipe music plays in the yoga room.

By EMILY HILLEY-SIERZCHULA

TOTAL BODY TRAINING Eleven students line up at the stationery TRX station in the studio at the Armed Services YMCA in Harker Heights. One man and 10 women grab handles attached to adjustable straps and wait for direction from their instructor, Katie Lochridge, ASYMCA Wellness Director and certified TRX trainer.

By CATHERINE HOSMAN

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WALK WITH A DOC

Program gets community moving

Dr. Todd Bohannon, a vascular surgeon at Baylor Scott & White Temple, wants to help people to get up off their couches and go outside for some fresh air and take a walk in the park.

On the third Saturday of every month he leads a group of people on a two mile hike around Miller Park with Walk with a Doc, an initiative he organized in Temple.

By CATHERINE HOSMAN

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Departments 12

12 TexTalk NEIGHBORS Powerlifter Noelia Corona-Terry

16 TexTalk SCENE Altrusa’s Taste of the Holidays Chrome & Carols Chisholm Trail Christmas Ball

24 TexTalk CALENDAR Area events in January

27 TexTalk WELL-FED HEAD Life & Style in Central Texas

Life and Style in Central Texas

January 2018

Tex Appeal Magazine

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TexHEALTH

EDITOR’S LETTER

WELL-CONNECTED

January 2018

ZsaZsa Howell of Z Medical Aesthetics | 29 Photograph by JULIE NABOURS JANUARY 2018 | TEX APPEAL

58 Nourish your body for optimal health

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CONTRIBUTORS

ON the COVER 6

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“High Treason” by DiAnn Mills

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From the Editor

Tex Appeal Life & Style in Central Texas

Dear Readers,

January always seems to be a month for new beginnings. People reassess their lives and make resolutions for the new year. Some people may choose to travel further distances, or take at least one local day trip a month. Maybe you are ready to commit to a new puppy or kitten, buy that new car or repair the one you have.

For many, this is the year to eat healthier and move more. Not just to lose weight, a definite benefit to any form of exercise, but just for the health of it.

This month Tex Appeal spoke with several fitness professionals who espouse exercise as a restorative health function. Each person had their own health reasons for starting an exercise program. Through perseverance they overcame their own obstacles to help others achieve personal fitness goals.

Emily Hilley-Sierzchula takes us on a journey with Noelia Corona-Terry who went from obese to become a champion powerlifter, losing 100 pounds in the process, Page 12.

Sitting is the new smoking, according to the surgeon general, and getting fit can be as easy as lacing up your shoes and taking a walk. Helping to facilitate that movement is Dr. Todd Bohannon, a vascular surgeon at Baylor Scott & White-Temple, who started a local Walk with a Doc program in partnership with the City of Temple, Page 60.

Total Body Resistance Training, or TRX, originally designed to help keep Navy SEALs in shape, is an exercise regimen that has mainstreamed during the past five years. It offers benefits for all fitness levels, from beginner to advanced. Katie Lochridge, wellness director for the Armed Services YMCA and certified TRX trainer, takes students through various moves using their own body weight while holding onto suspension straps, Page 41.

Jana Whittaker loves to dance, and she shares that passion with students in her REFIT (Revolution Fitness) class at the Summit Recreation Center in Temple. REFIT is similar to other aerobics programs but is designed to be more family friendly, welcoming people of all ages who want to move to the music, Page 49.

Restoring health seems to be the theme with everyone we’ve spoken to and now there is a place where you can work out with your dog. Heather Nusbaum, owner of Nutree Fitness, has taken exercise to a more personal level at her no-membership gym.

She offers several classes for individuals or groups and recently added Paws for Fitness.

In this class, students can bring their dogs along for the workout, Page 34.

Mira Rasmussen offers personal training, nutritional counseling, metabolic testing, hypnotherapy and acupuncture at Fitness Beyond Training in Salado. The trainers are physiologists who work with their clients based on their specific needs. It offers exercises for the mind, body and spirit, Page 55.

ZsaZsa Howell wants to help women take care of their skin. Sally Grace Holtgrieve writes that Z Medical Aesthetics “is structured around Howell’s holistic approach to skincare, and health and wellness in general. She is a self-described ‘granola girl,’ who believes in natural choices, such as eating organic and pure foods. Botox injections do not fit into her lifestyle and she does not offer the option at her practice,” Page 29.

Skin care and proper exercise are two dynamics needed for a healthier lifestyle. But it all begins with what you eat. Registered Dietitian and Personal Trainer Carey Stites writes that a “nutritious, well-balanced diet combined with physical activity lays the groundwork for superior health,” Page 58.

Wherever you are in your busy day, take a break and pour yourself of cup or glass of your favorite beverage and enjoy the January 2018 Health and Fitness Issue of Tex Appeal Magazine.

Catherine Hosman

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Tex Appeal Editor

JANUARY 2018 | TEX APPEAL

Published by FRANK MAYBORN ENTERPRISES, INC. KILLEEN DAILY HERALD 1809 Florence Rd., Killeen, TX 76540

TEMPLE DAILY TELEGRAM 10 S. Third St., Temple, TX 76501

Publisher SUE MAYBORN Editor CATHERINE HOSMAN Photographers/Graphic Designers

M. CLARE HAEFNER JULIE NABOURS Contributors MIKE BARTOSZEK ARIANNA FERRARO SALLY GRACE HOLTGRIEVE EMILY HILLEY-SIERZCHULA CAREY STITES JENNA SUMMA Advertising 254-778-4444 254-501-7500

Tex Appeal Magazine is published monthly by Frank Mayborn Enterprises, Inc. 10 S. Third St., Temple, TX 76501. The cover and content of Tex Appeal Magazine is fully protected by copyright and cannot be reproduced in any manner without prior permission.

SUBSCRIPTIONS: For the United States, $24 per year, 12 issues.

Mail check to P.O. Box 6114, Temple, TX 76503-6114.

Questions about subscriptions, call 254-778-4444.

POSTMASTER: Send address changes to: Tex Appeal Magazine, P.O. Box 6114, Temple, TX 76503-6114.

HOW TO CONTACT US: Advertising: Call 254-778-4444 or 254-501-7500.

Editorial: Contact Catherine Hosman at 254-774-5234 or email editor@texappealmag.com.

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Contributors MIKE BARTOSZEK was born in Las Vegas, Nev., and traveled to various Army installations, including tours in Germany; his family finally settled in Killeen. Growing up, Mike had a passion for concert production working on such shows as ZZ Top, Korn and Ted Nugent. He pursues a career in video production and photography and has since worked for various entertainment companies such as Royal Caribbean Cruise Lines and KNCT. He enjoys a life of travel, adventure and outdoor photography.

SALLY GRACE HOLTGRIEVE is a full-time freelance writer in Central Texas. A few of her favorite things include traveling, hiking, camping, reading, cats, classic rock music and cheese. As a kid, Sally Grace could never figure out what she wanted to be when she grew up — astronaut, Celtic dancer, entomologist, Egyptologist — everything was interesting and she couldn’t decide on just one world to immerse herself in and study, so she became a journalist. She learns new things every day.

EMILY HILLEY- SIERZCHULA has not changed much since age 6. Whether turning over rocks or peering into bushes, she’s always been looking for something.

As an archaeologist for 11 years she dug in the dirt looking for artifacts and learning about human prehistory. As a journalist and photographer she’s still learning about people, and finding the present is just as interesting as the past Emily has a degree in archaeology from the University of Texas at Austin, and a journalism degree from the University of Arkansas. She has a husband and two young sons, all of whom like getting dirty.

CAREY STITES, MS, RD, LD, CPT is a registered and licensed dietitian working for Wellstone Health Partners in Harker Heights. Carey has been a practicing dietitian since 2001, with experience in both outpatient and inpatient medical nutrition therapy and sports nutrition. Carey also is an AFAA certified group fitness instructor and personal trainer. She has promoted health and wellness through presentations, classes, writing and cooking demonstrations all across Texas.

JENNA SUMMA is a native Texan who began raising her family in Central Texas over 15 years ago. She studied journalism and photography in Austin before moving to Temple in 2013 and starting Jenna Summa Photography. With a great love for her community, she enjoys meeting new people and capturing the area's growing culture through photojournalism.

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JANUARY 2018 | TEX APPEAL

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Becoming a champion Noelia Corona-Terry, a trainer at Field House Gym in Temple, overcame an eating disorder to become a champion powerlifter.

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TexTalk neighbors

Sweat, tears and rewards Story by EMILY HILLEY-SIERZCHULA Photos by JENNA SUMMA and courtesy of NOELIA CORONA-TERRY

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oelia Corona-Terry, a trainer at Field House Gym in Temple, has a story to tell of overcoming an eating disorder to become a champion powerlifter. Now she is on a mission to teach women to love themselves and have confidence.

Make no mistake: This gym is hardcore, with tons of steel in weights and machines and hard rock thumping in the speakers. The clientele represent all walks of life and is far from stereotypical.

Inspirational mantras are emblazoned on the walls, and for the ladies there is “Her House,” an adjoining workout room for women only.

“It’s empowering to be a strong woman, to carry a big box and not need a man to do it,” said Corona-Terry, who is nationally ranked No. 7 out of 30 in her weight class. The Open Raw ranking includes all lifting federations.

“It’s empowering to watch other women lift, proving to themselves they can do something they never thought they could do.”

Noelia Corona-Terry’s hard work has led to her share of awards, including placing first in her weight class at the Queens of the Iron competition, a title she is set to defend soon.

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NOT A TYPICAL GIRL Corona-Terry grew up in Academy, Texas, where she has always been an athlete, playing “pretty much everything.”

Her parents noticed their blossoming athlete was also not a typical girl.

“I wanted to do what the boys were doing,” she said, laughing.

However, in high school she developed a problem with body image, triggering an eating disorder she’s fought ever since.

“Everyone wanted to be slim, trim and not have too much muscle,” she remembered.

Now she’s made of muscle but it wasn’t always that way.

After having her daughter nine years ago, Corona-Terry said she “gained an ungodly amount of weight,” going from 130 to 250 pounds as she became

Tamara Wilson has been training with Noelia Corona-Terry for four years. BELOW: Noelia Corona-Terry jogs with her nephew, Gavin Davis.

depressed, and still struggled with her eating disorder. She had a genetic predisposition toward high blood pressure and diabetes.

But it was watching an elephant give birth on the Discovery Channel that encouraged her to change. “They announced the baby weighed 250 pounds and I thought, ‘This is sad, I need to change this.’”

READY TO CHANGE She applied for a job at the gym, uncertain of her prospects because she was overweight. She was hired and her transformation began.

Owner Derek Tittle advised his new employee on nutrition and she began a workout regimen. “I was hard on her as a trainer, I didn’t baby her along,” he said.

“I wanted to know if she was going to stick with it, and I knew she was serious.

I didn’t think she could do it and she proved me wrong. I’m humbled.”

Tittle saw Corona-Terry’s potential as a weight lifter.

“I began to see her body transform and powerlifting just suited her. Pound for pound she’s probably the strongest person in here. She bench-presses more than I do,” he added, sharing a smile with Corona-Terry. “I’m really proud of what she’s accomplished. I didn’t know if she’d

fit in with the lifestyle; now she is the lifestyle.”

Of course, losing more than 100 pounds in three years wasn’t easy. She is thankful for her husband, family and friends who “have been through the entire journey.”

“There were moments of weakness, and my husband, AJ, would remind me of why I was doing all this,” Corona-Terry said. “I’ve had my share of failures, but what is success without failure?”

In the gym tears are as common a Continued TEXAPPEALMAG.COM

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Noelia Corona-Terry works out with her client, Tamara Wilson, 39, of Temple. Wilson been training with Corona-Terry for four years.

sight as sweat, and it’s not a bad thing.

“It’s okay, it’s an emotional journey,” she said.

Anyone who has ever tried to change eating and activity habits knows it’s like going to war against your own body.

“You can fall 100 times but you have to keep getting up. It takes hard work and dedication; there’s no magic pill,” she said.

Corona-Terry’s hard work has led to her share of awards, including placing first in her weight class at the Queens of the Iron competition, a title she is set to defend soon. Her sponsorships with Immortal Labs and LineOne Nutrition qualified her to compete at the USPA National Powerlifting Competition in Las Vegas, where she placed first in her weight class again. She is an Elite Powerlifter for USPA and she holds Texas state records 14

JANUARY 2018 | TEX APPEAL

for squat (380 pounds) and bench press (253 pounds) at a body weight of 148.

WHY? One question Corona-Terry is asked often, even by her own parents, is “Why?” She wasn’t even sure what her husband, always supportive, would think about her new interest in powerlifting.

“Now he’s one of my handlers and coaches,” she said.

Friendship is one of the benefits she’s experienced in her new lifestyle.

“It’s a welcoming community; I’ve made a lot of close friends,” she said.

“The community is a melting pot for people who have things going on in their lives and this is their outlet. I’m in my element when I’m with my powerlifting friends.”

Corona-Terry occasionally encounters

negative and ignorant commentary about her strong, muscular frame. “At the Vegas airport some guy just came up to me and asked me why I wanted to look like this,” she said.

Her answer? “Growing confidence is why I do it.”

Going to the gym is treatment for her eating disorder. “I knew I could fix it myself. I’ve always been independent,” she said.

At the gym she’s surrounded by kindred spirits while doing what she loves — lifting weights and spirits.

“I always tell my female clients that they’re stronger than they think they are,” she said. She just tells them what she tells herself: “Don’t ever stop. You’re worth it.

It’s great to be alive. Just keep pushing.”

Her daughter also caught the spirit.

“She thinks it’s cool,” she said,

Noelia Corona-Terry presses 385 pounds. BELOW: Corona-Terry watches as Tamara Wilson trains with ropes.

recalling her first state meet and the sound of her daughter yelling, “Go! Go! Go!” She’s heard her daughter telling friends about “Mom’s big guns,” she said, laughing.

Corona-Terry and Tittle agreed they’re battling misinformation and they try to give women correct information.

“The myth is that protein is bad, that you’ll get too big,” Tittle said. “But protein is protein: there’s not a special steak just for women. And you won’t become He-Man if you pick up weights.”

Tittle said his trainer is the “exception to the rule.”

“She has the right combination of genetics and work ethic,” Tittle said, remembering dreaded bleacher runs with Corona-Terry. “We’d torture each other.

Now I’m kind of passing the torch along and she’s taken it, held it high and it’s stayed lit.”

Corona-Terry said her goal is eventually to travel the world on the powerlifting circuit.

“I just want people to know this is possible and you don’t have to listen to people put you down,” she said. “This journey has taught me to find self-love.

It’s still hard to find sometimes, but having the support I have gives me the feeling of being unstoppable.”

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Altrusa Temple offers guests a Taste of the Holidays 2

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1. From left, Linda Smith, Fran Callahan and Shana Smith.

2. Heidi Alagha of KCEN Channel 6 News models the “Newscaster� dress by iSee. 3. Sue Hamby and Annetta Doggett 4. Fredonia Seely and Carol Curtis 5. Deborah Davis and Pameli Ziegenhagen 6. Tina Mendoza and Krista JANUARY 2018 | TEX APPEAL

Ginievicz 7. Gloria Whitehead and Selina Powell 8. Maxine Willingham and Pat Cobb 9. Jana Sharpley and Carlie Burdett 10. Marianne Stringfellow and Sharon Bell 11. State Rep. Hugh Shine and his wife, Debbie Shine Photos by JENNA SUMMA

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1. Jimmy Bartek, Joyce Jacques, Ruth Renner and Teri Cambell attend the seventh annual Chrome and Carols event to benefit the United Way of Central Texas. Guests voted for their favorite trees 18

JANUARY 2018 | TEX APPEAL

and raffle winners took home each one.

2. Cora and Peter Den Harder 3. From left, Drayton and Amy McLane with their sons Brooks and Walker McLane 4. Lionel and Melissa Reyes

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10 7 11 5. Jeff Parker, Mike and Linda Cornett 6. From left, Lucy Adams, Harry Adams, Suzy Adams 7. From left, Casey Holler, Marilyn Streater and Ashleigh Colvard

8. Donnie Ringer and Danielle Rutherford 9. Doug Currin of KCEN TV 10. Guy and Cindy Fowler 11. Andrew Lambert Photos by ARIANNA FERRARO TEXAPPEALMAG.COM

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Chisholm Trail Ball benefits Bell County Youth Fair 2

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1. Members of the Chisholm Trail Ball committee, from left, Dirk Aaron, Faron Phinney, Sherry Tyroch, Pam Reavis, Sheriff Eddy Lange, Shelly Chapman and Deborah Hendricks. The ball raised funds for the Bell County Youth Fair.

2. Wesley Ide carries a guitar up for 20

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auction to be signed by Tracy Lawrence.

3. Aaron and Kymberli Yates 4. Deborah Hendricks, Dirk & Cindy Aaron 5. Joe and Linda Moore 6. Matt Chapman and Madison Seiler 7. Dana Hodges and Brandon Cassaubon

8. Jeff and Elizabeth Coffman 9. Kathy Folly poses with Tracy Lawrence during a meet-and-greet for VIP ticketholders.

10. JD and Valerie Jarosek Photos by MIKE BARTOSZEK Continued

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11. Tracy Lawrence performs at the ball.

12. Matt Ramos and Brittany Bales 13. Keith and Jessie Oestreich 14. Tracy Lawrence with Sherri Woytek 15. Erin Steglich carries a basket of auction items around the Bell County Expo Center

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16. From left, Maegan Hoggett, Tristian Sherrill, Grant and Keri Farek, Jacob and Tiffany Scarborough 17. John Fisher runs the live auction.

18. Cliff and Regina Coleman Photos by MIKE BARTOSZEK TEXAPPEALMAG.COM

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Simplify

Support

David Rush

Peggy Rush Political posters are on display at the Temple Railroad and Heritage Museum through Jan. 19. ABOVE: Republican Party candidates Dwight D. Eisenhower and Richard M. Nixon, 1952; offset lithography, 11 x 13 inches. BELOW: Republican Party candidate Ronald Reagan, 1980; offset lithography, 28 x 22 inches. Posters courtesy of Hal Wert.

Steve Conner

Michael Noatch

www.DocumentSolutionsHQ.com 306 E. 6th Avenue Belton, TX 76513 254.939.3065

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JANUARY 2018 | TEX APPEAL

Sign of the Times The Great American Political Poster 1844 – 2012 Through Jan. 19 Tuesday to Saturday, 10 a.m. to 4 p.m.

Free with admission to the museum.

Admission: $4, ages 13-59; $3, ages 60 and over; $2, ages 5 to 12; free, younger than 5.

View some of the most interesting and rarest posters from the last 170 years. Explore many of the styles, design trends and printing technology used in political posters. See posters from the 1840s when the lithograph process was developed to satisfy a growing demand for printed material; World War II posters offered by the Roosevelt administration; the “floating head” period; posters for Eisenhower, Kennedy and Goldwater; posters from the 1960s psychedelic and anti-war protest era; and more.

Temple Railroad & Heritage Museum 315 W. Avenue B Visit www.templerrhm.org or call 254-298-5194 for more information Keep Killeen Beautiful Christmas Tree Recycling Jan. 6, 9 a.m. to 2 p.m.

Residents are invited to drop off live Christmas trees. Be sure all decorations including tinsel, ornaments and lights are removed. Trees will be chipped and shredded then offered back as landscaping mulch. Rather than leaving your tree at the curb to be placed in the landfill, go green and recycle it.

Special Events Center 3301 S. W.S. Young Drive, Killeen

calendar TexTalk

Yarborough campaign onlookers, Mount Vernon, Texas, 1954. Russell Lee Photograph Collection. The Dolph Briscoe Center for American History, The University of Texas at Austin.

Cabin Fever Day Jan. 6, 11 a.m. to 1 p.m.

Free Did you spend too much time cooped up over the holidays? Treat your cabin fever with a trip to the Railroad and Heritage Museum for fun activities and free admission to the special “Sign of the Times” exhibit. Enjoy one last day of celebration before getting back to the regular grind.

Temple Railroad and Heritage Museum 315 W. Avenue B, Temple Call 254-298-5172 or visit www.rrhm. org for more information.

Russell Lee Photographs Jan. 7 through March 10 Russell Lee was a renowned Texas’ documentary photographer. This special exhibit offers a rare glimpse into the

remarkable images he produced in 1935 and 1936 when he first took up a camera.

It goes onto highlight the vast body of important work that he produced from 1947 through 1977.

Temple Railroad and Heritage Museum 315 W. Avenue B, Temple Call 254-298-5172 or visit www.rrhm. org for more information.

Continued

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Bell County Museum Exhibition – Texas History Jan. 9 through May 4 Annexation: Celebrating Texas Statehood; Alamo Images: Changing Perceptions of a Texas Experience; Signers of the Texas Declaration of Independence. Visit the museum to learn about this great state’s history.

201 N. Main, Belton Call 254-933-5243 for more information.

Martin Luther King Jr. Day Jan. 13, 10:30 a.m. to 4 p.m.

Kids and families are invited to the museum to help make a Unity Banner.

At 3:30 p.m. a guest speaker will talk about the civil rights movement.

201 N. Main, Belton Call 254-933-5243 for more information.

First Fridays Stay Out Late in downtown Temple 5:30 to 8:30 p.m.

First Friday of every month historic downtown Temple is transformed into a giant party. Join us for street music and performances, great drinks, amazing food and after-hours shopping. First Friday offers something special for everyone.

Come explore downtown Temple.

Main Street Call 254-298-5378 for more information.

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Stop by for Martin Luther King Dr. Day at the Bell County Museum in Belton.

Belton Senior Center Country Western Dance Jan. 4, 6:30 to 9:30 p.m. — Backroads Jan. 18, 6:30 to 9:30 p.m. — Jus’ Country Participants are encouraged to bring a snack dish to share.

Potluck Supper Jan. 22, 5:30 p.m. — Fred Fuller, The Singing Cowboy performs 842 Mitchell St., Belton Call 254-939-1170 for more information.

Harker Heights Parks & Recreation Spring Fling 2018 Jan. 13, 11 a.m. to 1 p.m.

Learn more about how you can make gardening part of your life. We will have guest speakers, the annual plant and seed swap, gardening tips and much more. Call 254-953-5466 for more information.

Harker Heights Activities Center 400 Indian Trail, Harker Heights.

Email upcoming events to editor@texappealmag.com.

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Mills delivers another thriller with ‘High Treason’

By M. CLARE HAEFNER

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omeone tries to assassinate Saudi Prince Omar bin Talal on American soil when he brings his mother to Houston for medical treatment. FBI Special Agent Kord Davidson reluctantly teams up with CIA operative Monica Alden to keep the prince, his mother and sisters safe and figure out who would commit high treason before it’s too late.

As their investigation unfolds, Kord and Monica learn the prince has ulterior motives for his visit, including plans to promote stronger ties with the U.S. and economic growth through oil leases. Those plans add names to a list of suspects in a case with potential insider ties that keep the agents on their toes.

In “High Treason” (Tyndale, February 2018), Houston author DiAnn Mills delivers another suspenseful thriller that shows how the Federal Bureau of Investigation works with other U.S. law enforcement agencies to solve crimes. The third book in Mills’ FBI Task Force series, “High Treason” is one of her best novels.

“Solving and preventing crime is the work of many agencies and law enforcement officials. A task force combines the expertise of those who are trained in unique skills to keep us safe,” Mills said.

The book is loosely based on a case in New York City in which an assassination attempt on a Saudi Arabian ambassador was discovered and stopped. “A combination of this FBI case and a desire to show unlikely characters united to solve a potential violent case led me to write ‘High Treason,’” Mills said.

The combination of unlikely characters is what made the book so interesting.

As a female operative, Monica has to fight for respect after being embedded in the prince’s male-dominated household. It’s not her first time dealing with Middle Eastern cultural and religious differences, but not being able to make eye contact with the prince and his security team makes her job harder.

So does Kord. As the prince’s longtime friend, he takes the assassination attempt personally and doesn’t feel like he needs a CIA operative to help him uncover the killer, especially a beautiful woman.

“My goal in each of these books is to show how the FBI works with other agencies to ensure the safety of others,” Mills said. “Many times, we think each law enforcement agency works alone. But all have the same goal: prevent crime and arrest law breakers.”

With strong supporting characters and dual-perspectives in narration, Mills brings the plot to life, even adding rain

that floods some Houston streets into her storyline as a secondary obstacle to stopping a killer.

Religion is another undercurrent. Kord has been reluctant to embrace faith, while Monica struggles to forgive herself for past actions that cost lives. Both are seeking God’s grace and a real connection with another person. As they search for a killer, they learn to rely on one another and on a higher power to help them accept their pasts and move forward with open hearts.

The blossoming romance in “High Treason” is the perfect counterweight to the high-paced danger of catching an assassin and those funding the plot. Every time it seems like the case is solved, Mills offers another surprise for readers and her protagonists, deftly showing how even the smallest details can come into play when solving a case.

Mills is a master at weaving suspense into her storylines and “High Treason” is her best work yet.

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21st century skincare

Howell takes a holistic approach Story by SALLY GRACE HOLTGRIEVE Photos by JULIE NABOURS

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saZsa Howell is the aesthetician next door.

As owner of Z Medical Aesthetics she is approachable, uplifting and a great listener. She loves getting texts from her clients about how great they feel after a treatment, and she’s always ready to respond to someone’s skin emergency.

The clinic is structured around Howell’s holistic approach to skincare, and health and wellness in general. As a self-described “granola girl,” Howell believes in natural choices, such as eating organic and pure foods. Botox injections do not fit into her lifestyle and she chooses not to offer the option at her practice.

“That doesn’t mean it doesn’t work for you,” she said. “I’m not going to judge that choice. In here we don’t judge, we’re very vulnerable to what we need. I believe in rejuvenating the skin; improving its health with immediate results and long lasting effects.”

When using natural modalities — be it light therapy, micro-current, radiofrequency or lasers — it is vital to know and understand a patient, according to Howell, who said the consultation process in her industry is critical.

It’s important to know the whole person, she said. Whether they have any sensitivity issues, chronic illnesses or are on any medication can all influence what treatments are going to be the best choice.

It is vital to understand where a client is coming from and what they Continued

ZsaZsa Howell of Z Medical Aesthetics works with a client.

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truly want out of an appointment, Howell continued, adding that the main thing she does on a first visit is a lot of listening. Then Howell and the client come up with an action plan and prioritize needs and concerns.

“A lot of people say their happy place is at the beach,” Howell said with a smile. “My happy place is sitting at the head of my treatment table. It’s when I pass the mirror to my client and they go, ‘oh, wow.’”

ZsaZsa Howell of Z Medical Aesthetics takes a closer work at a client’s face.

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ORIGINS Though a lifelong devotee to the topic of health and fitness, Howell’s professional background began in the corporate world. One summer she volunteered at her late husband’s Family Practice Clinic office. The couple enjoyed professional collaboration so much that Dr. Shelley Howell suggested his wife come work alongside him at the practice.

“He was open to a holistic approach to wellness and not just prescribing prescriptions, rather getting to the root of issues with people,” Howell said regarding how she contributed to her husband’s practice. “We wanted to infuse (natural approaches) to round out the practice for our local community.”

The initiative began in 2007 with a different approach to weight loss.

The Howells hosted a “Six Weeks to Wellness” program that included speakers, new topics every week, weighins and question and answer sessions.

The approach was rewarding to the client base, Howell said, because they focused on health as a lifestyle and embracing one change at a time.

“Although people want to take a proactive approach, there’s so much out there that confuses patients,” Howell said. “The program brought some clarity to it all.”

While focusing on overall wellness, the husband and wife team included elements such as detox diets and baths, oxygen therapy and vitamin shots.

Howell began to seriously study skincare and found that a healthy body, healthy skin and healthy mind were all related.

“We also did a lot of evaluating

ZsaZsa Howell reviews her appointments for the week.

“A lot of people say their happy place is at the beach. My happy place is sitting at the head of my treatment table. It’s when I pass the mirror to my client and they go, ‘oh, wow.’”

— ZsaZsa Howell and listening to what our patients were asking for,” Howell said. “We looked around the community to see what wasn’t being provided. We assessed the market and found holes where aesthetic services could be utilized. That’s how we evolved into skincare.”

In 2014, after working together for about nine years, the Howells sold their medical practice and turned their attention to opening the clinic. After

about nine weeks in operation, Shelley Howell was diagnosed with a terminal illness. His wife closed the business and gave him her full attention.

Despite an original prediction of one or two months to live, Howell was with her husband almost a year before he passed away. It was an honor and privilege to take care of and be with him full time over that year, she said, adding that she was joyful for every

extra moment she had with her life partner.

Revisiting the concept of reopening the business was difficult for Howell at first.

“We had so much fun working together, that I was denying this business my presence,” she said. “I almost sold it three times, but it would always fall through at the last minute.

So I said, ‘Ok, God, I won’t be a Jonah and run away. I’ll dive in. This past November was my eighth month of refocused opening and I haven’t looked back. It’s been one of the most wonderful decisions I’ve made.”

Challenges sharpen a person, Howell said. They build up resilience, focus and grit and remind you who you are.

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ATMOSPHERE AND ADVICE Clients are treated to a spa-like feel at Howell’s clinic. The decor is tranquil, the music is soft and soothing, and air purifiers and essential oils invigorate and revitalize the mind and body.

“I keep a peaceful environment and cozy one-on-one feeling here,” Howell said, explaining that she only sees one patient at a time.

Every treatment is as individual as the person receiving it. Whether you’ve had zero facials in the past or dozens, proper exfoliation is extremely necessary to take off the dead layer of skin, Howell said. Next, she might administer a double cleansing, a peel and extractions, or light therapy. Blue light kills bacteria, while red light calms the skin down and green light is good for broken capillaries. Howell said she always loves to infuse skin with antioxidants that nourish and restore, making the face visibly glow. She also uses tools to ensure those antioxidants are worked deep into the skin.

The procedure must be customized, Howell emphasized.

“If you’re an older client with a sedentary lifestyle, I may do some lymphatic drainage prior to doing the facial, because that’s going to help break up congestion and aid in relaxation, making for a healthier time on my table,” she said.

Linda Mohlstrom, who has been a client since 2008, said Howell genuinely cares about her patients. “Her mannerisms and approach to it all are so nurturing,” Mohlstrom said. “I’m one of those ‘what, why, how,’ people, and (Howell) always explains every treatment thoroughly. You can tell she loves and cares about what she does.”

Mohlstrom added that Howell never tries to over sell or up charge for treatments that aren’t necessary.

Regarding skincare in the Central Texas area specifically, Howell said locals sometimes have misconceptions about the sun. When people are out on the lake in the summer, they have sunscreen on their mind. But on a gloomier, fall day or during cold months, people don’t always think 32

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ZsaZsa Howell consults with Linda Mohlstrom about her skin.

about sun protection.

UVA rays, responsible for 90 percent of the skin’s aging process, shine through during all types of weather and can penetrate through windows, Howell said. Not only is it vital to wear sunscreen, it’s important to find one with a wide variety of

antioxidants included.

Other factors that seriously affect skin health include stress, hormone changes, diet and attitude. It’s important to stay hydrated. As the largest organ, our skin needs to be watered, Howell said, adding that “watered” means water, not coffee or tea.

Nighttime regimen is one of the most important parts of skincare.

Howell said she has tried seven step regimens, but found the demand did not work for her.

“As glorious the promises and beautiful as the results could be, the thing is, if you don’t actually use it, it’s

not going to work,” she said. “Know yourself and what you’re going to be compliant with.”

Howell uses micellar water or wipes to lift away makeup before washing her face. Then she applies a serum with hyaluronic acid to nourish her skin, followed with an antioxidant

rich night cream.

“When you feel good you look good and when you look good you feel good,” Howell said of why it’s important to dedicate time to skincare.

“When your wellness goes up, you’re happier. Happier people are more productive and kind.”

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Get fit with your canine buddy Story by CATHERINE HOSMAN Photos by ARIANNA FERRARO

H

Rebecca Moon walks Riva over the Up and Over stability exercise during Paws for Fitness.

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eather Nusbaum, owner, CEO and certified personal trainer at Nutree Fitness in Killeen, and her English bulldog, Gordo, wait for canine clients to arrive with their pet parents for a Paws for Fitness class.

One by one, dogs from tiny to large begin to enter the room. Alysia Perkins and Tina, 4, a Chihuahua terrier mix, are regulars. Newcomers are Lani Terry with Sombra, 2, an Australian cattle dog, and Rebecca Moon with Riva, 7, a Weimaraner.

Gordo greets his friend, Tina, then proceeds to make new friends with Sombra and Riva. But this is not a play date. Paws for Fitness is a disciplined workout for people who want to keep themselves, and their canine companions healthy.

After the dogs greet each other they are brought over to his or her holding station until it is time to begin the workout. Each animal is humanely attached to a short chain anchored into the wall. And it doesn’t matter what size the dog is. It could be a Yorkie or a Great Dane, Nusbaum said. The holding stations are spaced so that the dogs cannot touch each other while waiting for their turn to workout. “They are not here to socialize. Some dogs are not happy with other dogs, but that doesn’t preclude them from coming to class,” Nusbaum said.

But they are not attached for very long. Class begins with a welcome from Nusbaum before she leads the group in a warm-up exercise.

Pet moms walk their dogs clockwise around the room, maintaining space between the dogs, while doing their own knee lunges alongside their pups. Pet moms also do walking squats to warm up their thighs and glutes, all the while Continued

Heather Nusbaum is the owner and CEO of Nutree Fitness.

Gordo, her fur kid, is the official greeter at the Paws for Fitness classes.

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Sombra, with pet mom, Lani Terry, takes the Up and Over with ease.

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lowering themselves to their pups’ level to pet them.

“These are spoiled, loved animals,” said Marley Smith, who helps with the dogs during their routines. “Spoiling them rotten is the best part.”

Once the group’s warm-up is finished, the dogs are returned to their stations and the individual exercises begin.

Tiny Tina is about to navigate the “Up and Over” obstacle--a large, unsteady peanut shaped inflatable with platforms on either side, but she seems to be more interested in Riva.

“The dogs want to socialize,” Nusbaum said.

Alysia gets Tina back on track and attempts to walk her over the station.

She only gets a short way up the oblong shaped obstacle when her legs begin to shake.

“Tina doesn’t like instability at all,” Nusbaum said, as she watched Tina and Alysia work the station. “She will do partial movement.”

The next exercise is the wall lunge.

Pet moms do a sliding lunge using the wall for support. Their dog either sits on their lap or under their legs. This is followed by the Balance Squat Step.

With this exercise dogs must balance themselves on a circular disk set on top of rubber tubes filled with air.

First the pet parent steps on top, balancing herself before bringing her pet up to join her. Its instability requires balance from both human and dog.

“This gives a workout for you and your dog,” Nusbaum said. “You don’t have to take your dog for that extra exercise walk. He or she doesn’t chew your furniture. You don’t have to work out by yourself.”

Doing the exercises keeps the pets in a healthier physical state and gives the owner bonding time with their dog, Nusbaum explained. “Each time you engage with your pet you are building that relationship more and more.”

Riva, the sophisticate in the group, is sleek and tall and well behaved. She paid close attention to her pet mom’s moves and commands. But she is tired, being the elder in the room.

Heather Nusbaum and Gordo demonstrate the Balance Squat Step for Lani Terry and Sombra at Paws for Fitness.

“I’m a corrective exercise specialist. We don’t just work with people in good shape but with people who need modification. Any medical condition someone may have, we can create a workout to help your progress.”

— Heather Nusbaum “She’s saying, ‘I’m sleepy right now, mom. I just want to go back to bed,’” said Moon.

“Dogs need stimulation,” Nusbaum added. “When you get an exhausted dog, you get better behavior if the dog

is tired.”

As the dogs were being led back to their stations, they inched closer to each other, tails wagging.

“I want to play with them,” Sombra seemed to say in a language only the

other dogs could understand, stealing attention from the other pups.

“Look at me,” tiny Tina barked.

“I’m so cute. Love me, too.”

“Me, me, me,” said Gordo, as he nuzzled up to the nearest person, demanding a belly rub.

HEALTH RESTORING EXERCISE Nusbaum, a career accountant, founded Nutree Fitness because of need. She was an avid athlete as a teenager and enjoyed dancing and running in marathons, despite an Continued TEXAPPEALMAG.COM

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Alysia Perkins does a side plank holding herself up with one arm while stroking Tina. Dogs get a lot of love at Paws for Fitness. BELOW: Riva and Rebecca Moon navigate two Balance Squat Steps.

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early diagnosis of dysfunctional knees (Patella-femoral dysfunction). She said she lived in pain 24/7 for 15 years.

Added to that was a diagnoses of Graves Disease, ‑an autoimmune disorder that causes hyperthyroidism.

Nusbaum, an Army wife, said she began to gain weight after she married and wanted to start a program to help herself get back into a healthy state. But what would she be able to do with her knee problem?

So she started the P90X program at home.

“With P90X you use your own body weight as resistance,” she said. “I also used bands with massive modifications.”

After nine months she reversed her knee pain from 100 percent of the time to 30 percent of the time. “It fixed my knees so I kept at it. It got rid of the knee pain,” she said.

When her husband came home after his deployment, he told her about other soldiers and how they gained weight.

“Outside of standard duty to injury, if I can help myself, I can help others,” she decided.

Nusbaum became a NASM (National Academy of Sports Medicine) master trainer. She specializes in corrective, restorative exercise and is a youth and performance exercise specialist.

When she’s not working at her day job as an accountant, she is helping others get back into a healthy lifestyle through modified exercise.

Her classes include G.O.T. Fitness, a class for any fitness level; P90X, a total body program that utilizes your own body weight as resistance; Kettle Ball Fitness; the MELT Method for hand and foot treatment that helps to eliminate chronic pain and improve performance and of course, Paws for Fitness that includes classes that teach: A Little Obedience, Challenge sets and Canine Awareness.

Nutree Fitness is a specialty gym.

There are no memberships or regular business hours. Classes are scheduled by appointment only and they are on a pay as you go system.

From left, Rebecca Moon and Riva; Alysia Perkins and Tina; Heather Nusbaum and Gordo; Marley Smith and Lani Terry and Sombra take Paws for Fitness classes.

“I’m a corrective exercise specialist,” Nusbaum said. “We don’t just work with people in good shape but with people who need modification.

Any medical condition someone may have, we can create a workout to help your progress.”

Nusbaum has worked with a Parkinson’s disease patient and with clients who have had bariatric surgery.

She understands their special needs and customizes a workout program for each of them.

“I truly enjoy helping people get better,” she said. “We’re not making their issue go away, but we are helping that person have a better quality of life experience.”

Heather Nusbaum, owner and CEO of Nutree Fitness, watches Gordo’s form as he navigates a stability exercise at Paws for Fitness.

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Featu TRX Tr

Katie Lochridge and a class of TRX enthusiasts. Clockwise from center: Lochridge, Melissa Stoehr and Danielle Cooney, Joanne Bowles, Ashanti Williams and Lindsey Blackmon.

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ure 3 raining

Get total body training with TRX Story by CATHERINE HOSMAN Photos courtesy of JOHN MARSHALL

E

leven students line up at the stationery TRX station in the studio at the Armed Services YMCA in Harker Heights.

One man and 10 women grab handles attached to adjustable straps and wait for direction from their instructor, Katie Lochridge, ASYMCA Wellness Director and certified TRX trainer.

TRX or Total Body Resistance Training is one of the newest trends in exercise catching on around the country.

Originally designed to help keep Navy SEALs in shape, regardless of where they were assigned, it has inched its way into mainstream fitness programs during the past five years. Using your own bodyweight as resistance TRX simultaneously develops strength, balance, flexibility and core stability (www.trxtraining.com).

Each person comes to TRX with his or her own level of fitness, Lochridge explained. Some are beginners, others are advanced. All will achieve their fitness goals at their own pace and at the same time.

“Remember, you have control of the intensity,” Lochridge calls out over the PA system. “Focus on good posture.”

Lochridge’s classes are 45 minutes and students progress at their own pace. Exercise moves are listed on a white board at the front of the class.

Students perform 10 sets of each move in descending reps.

“As you get tired, you do one less rep,” she said.

The goal is to do as many rounds as possible, Lochridge explained.

“If you are very fit, you can get a lot accomplished. If you are just starting, you can still get a workout and not slow down the other participants.”

As students complete their first set of exercise, one by one they drift out of the studio to walk, jog or speed walk around the indoor track before beginning their next set.

A NEW PATH TO FITNESS People of all fitness levels from beginning to advanced, and all ages, can benefit from TRX. “It’s a fantastic tool,” said Lochridge, who teaches four classes a week. “Anyone of any fitness level can get in a great workout in a short period of time.”

There are dozens of moves that can be done with the TRX straps that is an alternative to circuit training. TRX does not provide exercises that isolate muscle groups.

“You can do a bicep curl in the gym or a bicep curl in TRX, which is always working your core,” she said. “With TRX it’s all core all the time because we are always in a moving plank position, head to heel, always working the core. It may be your upper body or lower body but always engaging core muscles.”

Lochridge, 35, is an Army wife and mother of two. She is a lifelong athlete and was on her high school’s varsity volleyball and varsity track and field teams. While a student at Louisiana State University, where she earned her BS in kinesiology and sport studies, she ran track and field, threw shot put and discus, and did Olympic power lifting.

“Power lifting and body building is all strength and performance based.

Body building is all about aesthetics. It Continued TEXAPPEALMAG.COM

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Katie Lochridge, center, leads her class in a TRX suspension training move.

Katie Lochridge demonstrates a lunge hold at the TRX station.

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changed me in my kind of training I did after I graduated. I wasn’t competing anymore. Body building and lifting is not a sustainable way to eat and live.”

She came across TRX and found the exercises didn’t put a lot of stress on joints, but still got her heart rate up and built endurance.

“With general exercise a person wants to look a certain way. With TRX, it’s about being able to perform daily tasks and keep you free from injury. It gives you balance, stability, single leg coordination, works your glutes and

core strength.”

With cardio weight lifting she said you need at least two hours a day to work out. “Who has two hours a day to work out that way?” she mused.

“Human muscles are not made to work out that way.”

TRX has many levels. Lochridge said she can progress it to make it more challenging for the advanced student, or regress it to make it a very simple movement for a beginner or someone who is recovering from a medical condition or surgery.

Ashanti Williams, 37, is one of her medical success stories.

Williams, who has lupus and fibromyalgia, started TRX last February, after attending one of Lochridge’s Healthy Habits programs. When Lochridge suggested she try TRX, Williams admits that at first she wouldn’t be able to do the exercises because of her illness and the constant pain from fibromyalgia. At the time the only class she was taking was water aerobics.

“Katie showed me modifications,”

Williams said. “Once I started doing it, I fell in love with it and became addicted.”

Williams said TRX helped her to become a lot stronger physically.

“My mobility is better. I’m able to take stairs and run on the treadmill next to Shelle, my partner in crime.”

It also helped her to reach an important weight goal.

“I wanted to be under 300 pounds.

I went from 336 to 295.”

“Katie is my hero,” added Shelle Continued TEXAPPEALMAG.COM

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Katie Lochridge leads TRX suspension training at the ASYMCA in Harker Heights.

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O’Hara-Bowen, 44. “She got me where I am today. I’d be lost without her.”

O’Hara-Bowen said for her TRX is an “all around body workout. Not just one muscle group, everything else—stability, cardio, muscle—all at your own level. TRX has made me stronger.

I see more results. I can do more than I thought.”

Flexibility and stability are especially important as people get older.

“If you can’t get down on the floor and get back up, what happens if you fall?” Lochridge asked, rhetorically.

For exercise enthusiasts who want to go beyond TRX, Lochridge said running “is a nice complement.”

“With running, you are not always on two feet at a time,” she explained.

“TRX offers one-leg stability.”

Spinning is another way to enhance the benefit of TRX. “TRX people like to do everything.

Spinning offers a mobility factor, a great stretch and more body buildup,” she said. “So you don’t necessarily need to do anything else.

ABOVE: Katie Lochridge leads her class on a stretch hold at the TRX station. BELOW: The TRX studio seems like a jumble of bands and handles, but is actually a well-choreographed exercise that uses your own body as resistance.

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SPECIAL ADVERTISING SECTION

HEALTH & FITNESS

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Validus Fitness & Training 4311 W. Adams Ave., # 206, Temple 254-295-0319 | validustraining.com

Validus Fitness and Training Gym offers exceptional, detailed private/semi-private training supervised by NASM certified fitness experts. Clients are of all ages and fitness levels. As a Validus client you will improve strength, flexibility, metabolicrate, neuromuscular efficiency and cardiovascular fitness. Validus specializes in rapid fat loss, body transformation programs, performance enhancement training, and corrective exercise training.

You will receive a customized nutritional program which is monitored weekly by the fitness coaches. Body measurement including body fat, muscle mass, and water retention are documented weekly. Highquality supplements are also available to enhance your program.

“Before I came to Validus I struggled with consistency. Since coming to Validus I have had the accountability I needed; it has helped me to make this a priority in my life and to see the changes I’ve always wanted,” said Dr. Brian Reasoner.

In the Mood Ballroom & Dance Studio

13 South Main Street, Historic Downtown Temple 254-773-7088 | Inthemoodballroom.com

What’s YOUR New Year’s Resolution?

In The Mood Ballroom & Dance Studio hopes DANCE is at the top of your list!

Dance is great for your brain, it tasks you to learn something new and keep the brain active. Balance and posture is something we all need to be aware of, especially as we age, whether in our 20’s, 50’s or 80’s.

Dance does that. It has also been shown that the simple, low-impact consistency from dancing improves your cholesterol and blood pressure. And in today’s trap of constant connectivity, it is also a great way to ditch the gadgets and have personal interaction with real human beings!

“I have been going to Validus for almost two years. I am stronger and fitter than ever, it is the best investment I have ever made!” stated Melba Martinez.

In the Mood offers a variety of classes throughout the week to include Cha-Cha, Tango, Swing, Two-Step, Night-Club TwoStep, Rumba and Foxtrot. Two Fridays a month (check schedule online for dates), “Variety Dance” offers a $10 pp dance lesson which includes the lesson from 7 to 7:45pm followed by Open Dance from 8 to 11pm for $7 pp.

In 2018, Validus will launch a small, intense boot camp class designed for a maximum of 10 members. You’ll receive the motivation and attention you’ll need to achieve New Year’s goals!

Disclaimer: Dancing can be addictive! The side effects are lots of smiles, great for your mind, body and soul and meeting new people. May be contagious…so spread the joy!

So Natural Organic Restaurant & Market

706 Edwards Drive, Harker Heights 254-245-8571 | sonaturalmarket.com “We’re Serving Real Food” Founded in August 2013 by Owner/ Manager Luvina Sabree, So Natural Organic Restaurant & Market is the only full-service veteran and family-owned organic restaurant and market in the area geared towards those seeking organic and diet-specific foods and meals made from scratch.

Voted one of the ten best restaurants in Bell County. The restaurant serves GMOfree, Paleo, gluten-free, vegetarian and vegan options, a juice and smoothie bar and prepackaged Get Fit meals for preorder only. Our market offers our own handmade bath and body products, and hard to find specialty items. On top of a great selection we also cater and deliver.

We support local gardeners, farmers and ranchers whenever possible, using only fresh, natural organic food in our restaurant.

Please follow us on Facebook sonaturalorganicrestaurantandmaket, Instagram so_natural_organic_resturant_ and Twitter @sonaturalmarket We are open Monday - Thursday & Saturday from 11- 7.

Will open for special events.

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Rock the morning away

REFIT keeps you moving with lively dance tunes Story by CATHERINE HOSMAN Photos by JULIE NABOURS

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t’s 9:30 on a Monday morning and the dance studio at the Summit Recreation Center in Temple vibrates with heart-pounding music.

More than a dozen women sway, jump, rock and move to the rhythmic tunes without missing a beat or taking a break.

Except for a few seconds between songs to take a sip of water, the students in Jana Whitaker’s REFIT cardio dance class never stop moving.

REFIT, or Revolution Fitness, is a cardio dance fitness program designed to reach not just the body, but the heart and soul, said Whitaker.

“It focuses on uplifting and encouraging music,” she said. “We hear so many messages that we are not good enough, not strong enough. There is joy in the journey. It’s good day to be alive.

A blessing.”

Positive musical lyrics are played over the loudspeaker and at one point the ladies go into a Rockettes-style dance move, kicking their legs as high as they could reach. And as one song ends, the group rolls right into the next song — their energy levels never waning.

REFIT was founded in Waco by three women who wanted an exercise that promoted clean lyrics, a family friendly environment and a lot of fun.

“It is easy to follow, and it is an entry point to fitness,” Whitaker said.

“It not only ministers to us physically, but also spiritually.”

REFIT burns about 800 calories an hour, builds muscle and increases heart rate. However, Whitaker said a person doesn’t need to be physically fit to begin.

Continued

Jana Whitaker gets ready to rock with her class.

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Jana Whitaker leads a class with dance moves. ABOVE: As their shirts show, many students are dedicated to REFIT. 50

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“Most gyms are not so subtle. You need to be fit to get into a gym,” she said. “This offers a welcoming place for beginners to get started.”

It also helps women who may have experienced an illness, surgery or who is currently undergoing treatments for a serious illness.

Winnie Wan is a cancer patient and has undergone chemotherapy and radiation. Three years ago she joined REFIT. Today she is waiting on the results of a new CT scan that will reveal if her cancer is in remission.

“She is so inspirational and has a positive energy,” said Wan, speaking of Whitaker. “She makes us all smile all the time. I come here and feel the energy. It gets me out of the house and moving. The music she chooses has encouraging words. I made friends and got back my strength.”

Student Karen Brantiver loves to dance. “Jana is an awesome instructor,” Brantiver said. “She brings creative choreography and comes up with some of her own moves.”

Brantiver joined the group eight years ago and has managed to keep off the 50 pounds she lost. “It keeps me accountable,” she said. “And I made a lot of friends. If I’m not here someone will text me to see where I am.”

“Recently we celebrated Karen’s 1,000th class,” Whitaker said. “Yes, one thousand! She has kept track of her punch cards so we mark each milestone.

Karen lost over 50 pounds more than

“We are a close-knit group of ladies. They check up on each other if one doesn’t show up for class. You can stream an exercise program, but people come in here for the community.”

— Karen Whittaker

Jana Whitaker demonstrates how to hold dumbbells while dancing.

eight years ago and has kept them off.

“I love celebrating with many of my students when they tell me they’ve gotten off their insulin or other medications,” Whittaker continued.

“We also cheer for ‘I made it through my first whole class’ or ‘my cancer scans were clear,’ and even, ‘I’m grieving but I’m here.’”

Whittaker said she modifies moves

for her students that are right for them and their situation.

“It’s so good for them to be here.

It is a place of joy, a respite. ‘I turned my mourning into dancing,’” she said, citing Psalm 30 verse 11.

Whitaker said the core value of REFIT is community. “We are a closeknit group of ladies,” she said. “They check up on each other if one doesn’t

show up for class. You can stream an exercise program, but people come in here for the community.”

REFIT moves follow along the lines of standard aerobics, but with a twist of personal choreography from the instructor, and songs that you can almost sing-a-long to like a new rendition of Cecelia, first made popular in 1970 by Simon and Garfunkel. Other songs included popular Christmas carols reset to dance beats.

Class participants range in age from the ’tweens to the 70s and beyond. “No previous dance experience necessary,” she said.

HEALING MOVES Jana Whitaker first came to REFIT Continued TEXAPPEALMAG.COM

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Jana Whitaker leads her class through sets of choreographed dance moves.

as an injured runner. She was also besieged with depression after the birth of her third daughter and facing reconstructive surgery. She didn’t feel well.

“Ellie was 1 year old when I was ready to have surgery,” she recalled. “I had achiness in my joints, my stomach hurt, my hair was falling out and I had GI distress.”

She also was diagnosed with Celiac disease, an autoimmune disease that was genetic in her family.

“Celiac can manifest itself,” she said. “Doctors believe that stress is the common factor that activates our diseases.”

Whittaker said she couldn’t walk for 20 minutes and was depressed. Her body was starving and she was losing Vitamin B-12, an essential vitamin that supports the nervous and digestive systems. Now she follows a gluten free diet and cooks most of her own meals.

She also focuses on whole foods in their unprocessed state.

“Veggies, fruits, nuts, plain lean meats — while going gluten free is not necessarily for everyone, I would recommend the Mediterranean diet for most people,” she said.

She established her gluten free diet and started REFIT. She was the first person to sign up for training and is now known as the “original instructor.”

Whitaker said to find a form of exercise you enjoy and invite a friend to join you.

“Having a friend present will help you adhere to any exercise program,” she said. “You need to implicitly enjoy the activity and stick with it.

“It’s energizing to workout with other women. It’s a welcoming, encouraging environment,” she continued “Try new things. Find some form of exercise you like.

“REFIT reduces stress and replaces negative emotions with positive experiences. It’s a great facilitator of health, and many people find freedom and joy in dance.”

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Mira Rasmussen takes exercise in a holistic direction.

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Studio takes natural approach to fitness Story by EMILY HILLEY-SIERZCHULA Photos by JENNA SUMMA

N

estled into one of the shopping malls on Salado’s Main Street is Fitness Beyond Training, a nontraditional fitness studio where the instructors are exercise physiologists trained to take a holistic approach to health and wellness. Upon entering, clients smell sandalwood incense while Native American-inspired pipe music plays in the yoga room.

It is not a large space, with just a handful of rooms, but it’s enough to provide one-on-one or small group exercises.

“People come here wanting help with aches and pains, and it’s also for athletes who want to increase performance,” said Angelie Juaneza, exercise physiologist. She has had clients as young as 8 all the way to 72.

The studio offers an array of services: personal training, nutritional counseling, metabolic testing, hypnotherapy and acupuncture.

Acupuncture compels a “calm feeling” in people, Juaneza said.

The studio boasts a certified Yoga Sport Coach who blends science with yoga.

Next door to the yoga room is the training room, where the free weights, bands, bar bells and exercise balls are meant to engage multiple muscle groups, Juaneza explained. Physiologists at Fitness Beyond Training give each person specific exercises based on their body, goals and the nature of the movement dysfunction to be corrected.

Aches and pains often are the result Continued

Yoga Sport Coach Mattie Flammond demonstrates a lunge and hold move.

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Yoga Sport Coach Mattie Flammond leads a session at Fitness Beyond Training in Salado.

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of movement dysfunctions or poor body alignment and tend to get worse with age, said Mira Rasmussen, owner and exercise physiologist.

“We try to find the source of the movement dysfunction and work from there,” Rasmussen said. “The body will not go back into alignment on its own.”

She said older people should not accept pain as a natural consequence of age. “It seems that way because the body has been out of alignment for a longer period of time,” Rasmussen said. “It’s fun because I’ve had clients who had accepted, ‘Well, this is my life now,’ to getting back on track and doing what they want to do.”

Her business is meant to bridge the gap between the services of a typical personal trainer, who is generally qualified to help a healthy person get in shape, and the super-focused training of a physical therapist who is helping someone overcome a specific injury.

Rasmussen became an exercise physiologist because of an enduring fascination with the body. “It’s complex and intriguing,” she said. “The body as a system really arouses passion in me because I get to help someone go from being in pain to achieving fitness goals they didn’t know was possible.”

Joe Vaughn of Salado, 62, a client since the business opened in March, has seen the results of strength training and yoga sessions each week. “I had lost some strength, but now I have it back and I’m stronger than I’ve been in 30 years,” he said. “They took the time to find out my history and were willing to go at my pace.”

Going to sessions is a stress reliever, also.

“They have a sense of humor. It’s a positive vibe, low-key and it’s not a competition with a bunch of people working out at once. I’ve never enjoyed a gym mentality so the smallness was attractive to me; it allows me to focus.”

Exercise doesn’t have to feel like a hard, dreaded slog up an impossibly high mountain.

“Only athletes really need to push their bodies to its limits,” she said.

“High intensity all the time is not good

Exercise Physiologist Angelie Juaneza trains 64-year-old Jerry Jarnagan.

because it often pushes past the body’s ability to stabilize and heal, leading to injuries and torn muscles.”

To make it worse, an injury can be an excuse not to exercise again.

BRING IN THE SCIENCE “We want to get the true science out there, the good information, not the fads,” Rasmussen said about her profession as an exercise physiologist.

Exercise physiology is an emerging field, becoming more common just over the past decade, she said. It differs from personal training as a profession because exercise physiologists have bachelor’s or master’s degrees and often additional certifications.

“We put the science behind the workout” through heart rate monitoring and metabolic testing, Juaneza said.

Two kinds of metabolic testing are offered, each of which gives insight into what exercises might be best for a person: Resting Metabolic

Rate and active. RMR measures how many calories your body burns in a day, which “forms the foundation for a good nutrition plan.” Measuring a person’s metabolic rate while exercising (VO2) helps physiologists structure cardio exercise because it measures how efficiently the body is using oxygen.

“Different workout intensities produce different results,” Rasmussen explained. “High intensity workouts are good for the heart but not for losing fat.”

The body needs fuel, so Fitness Beyond Training works closely with people to find a healthful way of eating.

“We don’t advocate ‘diets,’ but we try to find strategies that will last for that particular person,” Rasmussen said. It’s more than just pondering the protein, carbohydrate and fat content of food. “We look at the micro level of nutrition, figuring out the value of the vitamins, minerals and antioxidants that regenerate the body.”

Part of regeneration is reducing

inflammation in the body, “which affects metabolism by inhibiting the body’s ability to work at its best,” Rasmussen said. “Just about any pre-packaged food is likely to cause inflammation in the body.”

Vaughn has changed his eating habits under the guidance of a nutritional counselor.

“I’ve never been overweight but there’s always been that 10-15 pounds extra. It’s hard to keep that extra weight off with a patty melt a week,” Vaughn said, laughing. Now he’s eating fewer carbohydrates and more protein and greens.

Being a Fitness Beyond Training client is not meant to be permanent; rather, just for as long as it takes to get back on track.

“Clients leave more knowledgeable about their own bodies, nutrition and how to work out in the most efficient way for them,” Rasmussen said. “We love working with people and helping them feel good physically again.”

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TexHealth

Nourish your body for optimal health

A

nutritious, well-balanced diet coupled with physical activity lays the groundwork for superior health. Healthy eating encompasses consuming complex carbohydrates, lean protein and heart-healthy fats along with vitamins, minerals, water and fiber in the foods you eat. Balanced nutrition helps you optimize your body’s daily functions, promote a favorable body weight and can contribute to disease prevention. Unsure where to start? Here are a few tips to get you started on your journey to better health and wellness.

CONSUME BALANCED MEALS Complex carbohydrates provide slow and steady fuel.

Complex carbohydrates such as whole grains, fruits and starchy vegetables contain fiber which helps to control sharp blood sugar spikes and lows which prevents you from feeling depleted and tired. Your body needs a moderate amount of carbohydrates to ensure adequate amounts of fiber and water to prevent constipation and dehydration. Good choices of complex carbohydrates include fruit, beans, whole grains and starchy vegetables such as peas and edamame beans.

Protein is the building block for bones, muscles, skin and blood in the body and is essential for both muscle and tendon repair. When your workouts involve resistance training, more protein is required to rebuild and repair for muscle growth and development. The amount consumed per kilogram of body weight varies from person to person and should be high quality and lean, such as chicken, lean beef, pork, eggs, nuts and fish.

Monounsaturated fats such as olive oil, flax seed oil, canola oil and avocados are the healthiest fats to consume.

Monounsaturated fats have been linked to a decrease in heart disease and stroke. Strive to obtain fat calories from these healthier fats and oils than from unhealthy options such as lard or deep-fried foods.

VITAMINS AND MINERALS Vitamins and minerals will play an important factor in your mental performance and physical endurance. Your extra energy requirements will also mean that you will possibly require additional vitamins and minerals. Ideally, these should be provided from a healthy and well balanced diet of fresh and whole foods. A basic multivitamin can be used to bridge the gap between daily intake and requirements.

Fruits and vegetables provide a plethora of vitamins and minerals necessary for ideal body performance. For example, sweet potatoes contain one of the highest concentrations of vitamin A which plays a key role in immunity and vision; additionally, carrots are a great source of vitamin A. 58

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BY CAREY STITES Vitamin C is an important antioxidant and immune system booster and can be found in sweet red peppers, oranges, broccoli, Brussels sprouts and cantaloupe. Folate prevents birth defects and builds new tissue and protein within the body and can be found in dark leafy green vegetables such as spinach.

Dark leafy greens including spinach, kale and Swiss chard are high in calcium, potassium and magnesium. Calcium and magnesium promote healthy bones and teeth and are required for normal muscle, nerve and gland function. Mushrooms, carrots and potatoes are high in potassium which assists in proper nerve performance, blood pressure regulation and muscle contractions.

STAY HYDRATED Water consumption is vital for everyone, but even more so when engaging in physical activity. A good rule of thumb is to aim for at least two liters, or eight cups, per day. Sugar-free water enhancers, sports drinks and fruit juices (to an extent), can be counted as fluids, but be warned that caffeine and alcohol do not, as these will dehydrate you. Water should be consumed evenly throughout the day to keep fluid levels up and your body evenly hydrated.

UP THE FIBER Fiber is good for us. Not only can dietary fiber lower cholesterol, it also helps keep us trim and feeling full. Our recommended total dietary fiber intake per day should be about 25-30 grams a day; currently, most Americans only consume an average of about 15 grams a day. With that in

Not only is fruit an excellent source of vitamins and complex carbohydrates, fruit contains an ample amount of fiber. Have fruit several times a day with your morning meal, as a snack or for dessert. mind, the challenge is how to increase fiber painlessly into your daily diet. It is important to know how much fiber you currently consume; keep a tally of how much fiber you eat in one day and devise a plan to increase your intake if needed.

When adding fiber to your diet, increase water intake as well and add fiber gradually to allow the gastrointestinal tract time to adapt.

Not only is fruit an excellent source of vitamins and complex carbohydrates, fruit contains an ample amount of fiber. Have fruit several times a day with your morning meal, as a snack or for dessert.

Additionally, enjoy your vegetables. Vegetables are low in calories and high in fiber. Sneak in vegetables at lunch, in soups, as appetizers and with dinner to increase fiber intake.

HEALTHY 2018 Balanced, nourishing nutrition coupled with regular physical activity is vital for optimal health. Filling up on the right foods can improve your mental health and enhance your physical performance on a daily basis.

CAREY STITES, MS, RD, LD, CPT, is a registered and licensed dietitian working for Wellstone Health Partners in Harker Heights.

Carey has been a practicing dietitian since 2001, with experience in both outpatient and inpatient medical nutrition therapy and sports nutrition. Carey is also an AFAA certified group fitness instructor and personal trainer; She has promoted health and wellness through presentations, classes, writing and cooking demonstrations all over Texas.

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Walk with a Doc gets community moving Story by CATHERINE HOSMAN Contributed photos

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r. Todd Bohannon, a vascular surgeon at Baylor Scott & White Temple, wants to help people to get up off their couches and go outside for some fresh air and take a walk in the park.

On the third Saturday of every month he leads a group of people on a two mile hike around Miller Park with Walk with a Doc, an initiative he organized in Temple.

Bohannon was first introduced to Walk with a Doc three years ago when Dr. Susan Pike, the Physician Champion at BSW Round Rock (in partnership with the Williamson Medical Society) invited him to be the guest speaker at a monthly walk in Georgetown.

He was also invited to walk with the group.

“Our counterparts in Round Rock successfully launched a Walk with a Doc program a couple of years before us,” said Marketing Manager Stefanie Hall, Temple region. “Dr. Bohannon was asked to be the featured physician at one of their walks, which introduced him to the national program.”

“It was so much fun I wanted to do something in our area,” he said.

Bohannon spearheaded Walk with a Doc BSW/Temple in partnership with the City of Temple. He formed a committee that includes Hall; David Hoellen, Scott & White Health Plan; Tara Stafford BSWH Community Benefit Department, and Amanda Weckbacher, Temple Mayor’s Council 60

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Dr. Todd Bohannon

on Physical Fitness.

“Each walk involves several moving pieces — from securing the month’s physician, marketing the upcoming walk and topic and picking up donated food from our amazing partners H-E B, and setting up wayfinding signs around the park,” Hall said.

WWAD Temple launched on Feb. 20, 2016, with Dr. Patsy Sulak as the guest speaker. Next month they will celebrate their second year promoting a healthier lifestyle.

A WAY TO GIVE BACK Bohannon said as a medical community Temple has a lot to offer and ways to promote wellness and health through resources and multiple specialties. By coming together with people outside of a clinic setting he said that doctors could share their professional knowledge on multiple

health topics.

“Americans lead a sedentary way of life. It’s not easy to start exercising,” he continued. The cheapest and healthiest way is to walk. Help people get up. Get healthy now and the place to come each month is Miller Park where people can get ideas to stay healthy.”

There are no judgments, he added.

“It’s just a place for people to come and learn about how to better take care of themselves. Guest speakers present topics of interest on just about any medical specialty, with the goal being that everyone gets up and moves.

“WWAD has helped the community see how easy it is go get moving,” Hall said. “When we think of being active, I think we often feel like that person at the base of a 10,000 foot mountain. We simply don’t know where to begin, WWAD is that first step that shows you don’t have to start running marathons to get active.”

SITTING IS THE NEW SMOKING In the past several years the Surgeon General compared a sedentary lifestyle to smoking, and starting an exercise program is almost as hard as quitting smoking. It can be done, but takes will power, Bohannon said.

“To be sedentary means risk factors for an unhealthy lifestyle that could include cardiovascular issues, uncontrolled high blood pressure, diabetes, high cholesterol, and can lead to early death.

And if you don’t smoke, don’t start, or find a way to quit. It’s a hard thing to do, but it is a caring thing to do,” Continued

Friendships are formed during the monthly Walk with a Doc hikes. Many people return each month.

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Bohannon said.

Bohannon said walking gives people a sense of well being, and every life could get better.

“It takes awhile for the body to change, but you will see weight loss,” he said, adding that it takes an effort to become active.

To get started with exercise after a period of being sedentary, Bohannon advises not to buy expensive equipment.

“Buy properly fitted walking shoes and socks. Start walking 30 minutes a day.

Go to the mall, gain confidence and find a local gym or YMCA. Or come and Walk with a Doc once a month.

People are there to guide you along.”

People of all fitness levels are invited to Walk with a Doc. Dogs are also welcome.

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NO EXCUSES Walk with a Doc was founded 10 years ago in Columbus, Ohio, by Dr. David Sabgir, a cardiologist who invited his patients to join him on a walk around a local park on a Midwestern spring morning. One hundred people joined him. Since that first walk, this grassroots effort inspired medical communities around the globe to initiate a Walk with a Doc program.

“It’s a first step in taking control of your health,” Bohannon said.

If you need more reasons to turn off the TV or computer and join Dr. Bohannon for a walk, take a look at the Walk with a Doc website walkwithadoc. org/why-walk and view 100 reasons why you should begin a walking program.

And if you think walking is just about losing weight and feeling well, those are just two benefits to getting up and moving, but that leaves 98 other reasons to ponder. When you click on one of the 100 Reasons to Walk buttons you are directed to pages of information that will inspire you to get up and move.

This inexpensive, easy-to-do exercise is for people of all ages, and all fitness levels.

“We’re here to let our community know our medical center, health plan and the City of Temple care about our citizens,” Bohannon said. “Even those not walking can see we have things out there that are at no cost to them.”

Hall said by walking together once a month and providing health-

About 25 people walk around Lions Park in Temple with Dr. Todd Bohannon, right. Photo by Richard Creed. BELOW: Bohannon addresses walkers before a two-mile hike.

related education, the hope is that the community members are encouraged to be active throughout the month to see those positive health benefits.

“And, I think a lot of friendships have formed through the group as well,

so it has served as a way to get to know other members of the community,” she said.

This free program includes a speaker, healthy snacks, bottles of water and the walk. Participants are also able

to ask doctors questions one-on-one about health issues.

Different doctors from a variety of specialties are invited to speak.

And even though each month brings a different guest physician speaker, Bohannon is always on the trail, walking with the group. Another added benefit from Walking with a Doc is building relationships with patients outside of a clinic setting, he said.

“We are interested in their lives and their issues,” he said. “I enjoy talking with them and hearing about them.

I enjoy hearing their problems and successes. It makes my doctor/patient relationships with them better.”

Benefits derived from walking include a reduction of stress, as an aid to reduce blood pressure, improve diabetes, aid in weight loss and mental well being.

“All this has been proven,” Bohannon said.

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ADVERTISERS INDEX Atmos...................................................................................... 7 Bell County Museum.............................................................. 7 Cenikor................................................................................. 26 Crotty Funeral Home............................................................21 Curtis Cook Designs.............................................................. 5 Document Solutions............................................................. 24 Ellis Air Systems...................................................................... 9 English Maids........................................................................21 Extraco Banks.......................................................... Back cover Grabbagreen......................................................................... 65 In The Mood Ballroom.........................................................47 KDH Bridal Showcase............................................................ 2 Killeen Vision Source............................................................10 Lastovica Jewelers.................................................................... 5 Metroplex................................................................................ 3 Purifoy & Company Insurance............................................. 65 Smile At The World Orthodontics........................................ 7 So Natural..............................................................................47 TDT-Day for Women............................................................ 64 Temple Heat & Air............................................................... 25 Temple Railroad & Heritage Museum..................................10 Union State Bank................................................................... 5 United Way........................................................................... 65 Validus Fitness and Training.................................................47 Z Medical Aesthetics............................................................. 65

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The Advertisers Index is published for reader convenience.

Every effort is made to list information correctly. The publisher is not responsible for errors or omissions.

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Thank You to the 7th Annual

l of va sti Trees

United Wa yo fC

hrome and C xas C aro l Te ls Fe tra en

Chrome & Carols Festival of Trees Sponsors

United Way of Central Texas

United Way of Central Texas fights for the Health, Education, and Financial Stability of every person in our community.

United We Fight, United We Win.

United Way of Central Texas Board of Directors COUNTY JUDGE JON H. BURROWS COMMISSIONERS: Russell T. Schneider, Precinct No. 1 Tim Brown, Precinct No. 2 Bill Schumann, Precinct No. 3 John Fisher, Precinct No. 4

Bell County, Texas

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TexTherapy

“If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health.”

— Hippocrates 66

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