NFit Woman by NFit Magazine

NFitWoman A WOMAN’S GUIDE TO FITNESS

JULY / AUGUST 2012

Dance yourself

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Cathy Amato Making 50’s the new 30’s

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July. August In this issue 12 S piritual Fitness  Sizing up

20 P reventive Measures  An ounce of prevention  Hypermobile  Intolerance for ignorance  Fighting celiac disease  Don’t let asthma slow you down

32 A Better You

2012

cover story

Entrepreneur and fitness maven Cathy Amato shares her secrets on staying fit in your 50’s.

 Distorted image

34 S exual Health

 Let’s talk hormones  Hyposexual sexual desire disorder

38 E xpert Talk  Ask the experts

44 A New You

 Non-invasive aesthetics

46 W eight To Go

 Interval training  The importance of cross training

50 P lay Outside

 Building your fit world

52 Keeping Cool  Spice up your everyday routine  No rhythm? No sweat!

56 S tyle & Substance  Heather Magarian

60 L ose It & Love It  Boot up for summer  Inspiration in a can  Sharing the fitness journey

70 Fiscally Fit  Renting vs. Buying  Stop with the talk

66 S pecial to Nfit

74 Foodies

68 H it the Books

78 Up & Coming

 Q&A with Alicia Marie

 Beat the booty blues  Transforming the idea of wellness

 Lunch is served  Farming out

 Off to camp  Health & wellness events photograph by angela michelle / cover photograph by angela michelle

NFIT WOMAN july / august 2012

 letter from the editor

july / august 2012

PERFECTLY IMPERFECT In a perfect world we are all healthy and beautiful and have no problem with embracing our flaws and the flaws of others. We love without judgment or apprehension and hold an open mind to whoever’s path we may cross. We embrace different cultures with an objective sense of reality and have no harsh words for those whose ideas differ from ours. There are no biases of any kind and every man’s worth is equal. It is not, however, a perfect world and we are not perfect either. There comes a time in life when you learn to let go and embracing who you were, who you are and who you would like to be, becomes a bit easier. You forgive yourself for the past (all of it), love yourself for the present (exactly as you are) and strive to be the man or woman you wish to become. You learn to be a bit kinder to yourself and those around you. You practice talking less and listening more as judgment takes a backseat to the empathy that is slowly peeking through the cracks of the wall you are tearing down. Smiles are genuine and happen often. Harsh words and thoughts are few. The ability to see people around you as a soul having a human experience is a revelation and you acknowledge that we are all much more alike than we are different. Give yourself permission to come to the realization that we are all perfectly imperfect and no amount of effort, sweat, blood or tears can dehumanize and erase that last imperfection. Strive to become the best you can be physically, mentally and emotionally, then share your goodness with those around you. With each passing day we are a day older and a day closer to God so make each one count as you remember, we are all still a work in progress and each blessed one of us is a beautiful creature to be cherished.

publisher Eliot Garza

co-publisher Liz Whittaker

editor

Kelly Hamilton

graphic designerS Elisa Giordano Cristina Villa Hazar

integrated account executive Erin Clarkson

executive assistant Ashley Gray

editorial internS Lauren Basile Christine Nguyen Chinyere Okoro

photographers

Angela Michelle Talboys Photography

contributing writers Krista Adamson Anne Barfield Jennifer Broome Sean Burton Claudia Conely Dr. Marta Dahiya Edna De Saro Damaris Diaz Bre’anna Emmitt Marie Ferdinand-Harris Laila Facusse Lisa Andrade Gónima Dr. Erika Gonzalez-Reyes Dr. D. E. Hale Lenore Kaiser Dr. Justin Martindale Kat McMahon Dr. Sara Mornar Chinyere Okoro Dr. Geri Poss Dr. Dan C. Powell

www.getnside.com For advertising information, please call 210.621.7301 or email liz@nfitsa.com. For editorial comments and suggestions, please send emails to kelly@getnside.com. to reach us: 18402 U.S. Highway 281 N, Ste. 201 San Antonio, Texas 78259 Phone: 210.298.1761 Fax: 210.568.6630

Kelly Hamilton Editor kelly@nfitsa.com

NFIT WOMAN july / august 2012

Staff Eliot Garza

Publisher 210.373.2599 / cell eliot@nsidesa.com

Elisa Giordano

Graphic Designer 646.280.8785 / cell elisa@getnside.com

Live Fit Now

Cristina Villa Hazar Graphic Designer 561.542.4221 / cell cristina@getnside.com

Erin Clarkson

Integrated Account Executive 210.365.6334 / cell 210.298.1761 / office eclarkson@getnside.com

Ashley Gray

Executive Assistant 210.560.7608 / cell 210.298.1761 / office ashley@getnside.com

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 letter from the co-publisher

I plead guilty to succumbing to all of the

feel-good distractions we have in our daily lives that steer us away from taking care of what is most important such as our health.

I know that I am in good company when it comes to finding productive ways to procrastinate especially when it comes to my daily workout. Since sitting down to write this publisher’s note, I’ve checked my email every five minutes, answered the phone numerous of times, made breakfast for my kids, ran my son to the dentist office. These are real life excuses that we can all relate to while subconsciously knowing that incorporating fitness into our daily schedule will lead us to a healthier mind, body, and soul. On the cover, we have chosen Cathy Amato to represent what we believe is a great example of a healthy, balanced lifestyle. She is a prominent businesswoman in San Antonio and fitness has provided a sense of balance in her life. The creation of NFit Woman was guided by Eliot and myself. This publication represents what we felt San Antonio strived for, yet struggled with where to find it and the confidence to make it happen. We forged a friendship and joined forces in the trenches of publishing a local health and wellness magazine that would inspire our community by educating and providing awareness. Our collective vision is to provide San Antonio with a guide to overall wellness and establish NFit Woman as a premiere resource to fitness, wellness and a healthy lifestyle in the community and at home. Each issue will be filled with informative, engaging, spice of life, impactful, provocative, educational content and stories that our readers can relate to through connecting with real people and real lives. This is an exciting time to be a San Antonio woman and I am thrilled to bring this platform to you. As we prepared for the launch of our debut issue, I recognized how blessed I’ve been over the past couple months to indulge myself with what the community has to share. I’ve listened to many inspiring stories that have impacted me and without a doubt

NFIT WOMAN july / august 2012

will impact you. My aspiration is to enhance your personal goals and help encourage your efforts to incorporate fitness into your emotional, physical and mental dimension. Of course, I have to pay homage to the ultimate peers in my life. Immeasurable thanks to my mother who, as a single parent, raised me along with my older sister and my younger brother. Thank you to my two witty sons Treston and Maddyx for being patient and understanding of the many late evenings I’ve spent working through the wee hours of the night. Hugs to my dearest girlfriends (you know who you are!), for your endless support and encouragement. I have to give Eliot a shout out for believing in me, providing me with leadership, being an outstanding mentor and the infrastructure that NSIDE Publications has to make this possible. All of these have shown me how to be multifaceted, entrepreneurial, confident, ambitious, determined and savvy. They have inspired me to be well rounded and grounded to do anything I set my mind to do! Thanks to you, our readers, who understand what we are doing and why, and to our advertisers who make it all possible. Thanks to all of NSIDE Publication employees for the teamwork and effort behind this and the designers that brought this to life. Last but not least, thanks to our witty new friend Kelly Hamilton, the editor. Thank you all for making NFit Woman a reality.

Liz Whittaker Co-Publisher liz@nfitsa.com

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NFIT WOMAN july / august 2012

 advisory board

April Ancira

Jana Bounds

Jennifer Broome

sean burton

marta dahiya

edna de saro

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

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

Jennifer Broome is host and producer of “Swept Away with Jennifer Broome” website and morning meteorologist for KDVR Fox 31 Denver. She is also a writer, spokesperson, blogger, and fitness fanatic.

Sean’s life is Health and Fitness. From an obese child to a fitness expert, Sean has seen his share of what it’s like on the other side of that fence and he knows he possesses the knowledge and experience to help get anyone get fit. Certified with the NSCA and NESTA he has extensive training experience. Sean knows what it takes to make your goal your new lifestyle. SeanBFit in San Antonio, Tx can make all the difference.

Dr. Dahiya is a Board Certified Radiation Oncologist practicing with Oncology San Antonio. She received her M.D at the Universidad Pontificia Bolivariana in her hometown of Medellin, Colombia. She began her tenure in the U.S. in internal medicine and as a research assistant in the Department of Medicine at The University of Texas Health Science Center at San Antonio (UTHSCSA) where she performed research in the division of Infectious Disease.

Edna De Saro is First Vice President and Marketing Director of Lone Star National Bank. As Marketing Director of one of the fastest growing banks in Texas, Edna is involved in the development and implementation of all strategic marketing objectives that include corporate branding, public relations and market positioning.

bre’anna emmitt

Marie Ferdinand

Lenore Kaiser

Kathleen McMahon

julie minnick

russell warren

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

Newly retired from an 11 year WNBA Career, three-time WNBA AllStar Marie FerdinandHarris jump started the Marie Ferdinand Foundation, which was created as a testimony to her personal story of how she used sports as a vehicle to earn a scholarship to play for Louisiana State University. Marie Ferdinand Foundation’s mission is to “Teach kids to win in Life, not just in Sports.” Marie now lives in San Antonio and is passionate about instilling life skills and basketball fundamentals.

Lenore Kaiser, owner of Kaiser Medical Management, Blog Editor for SA Express News, and Fitness Competitor/Model practices what she preaches and preaches what she practices. With 21-years in fitness and corporate wellness, she founded KMM, a corporate wellness provider. Lenore has won several awards over the years for her dedication in bringing health awareness to our community.

Kat McMahon has always had a special place in her heart for fitness and dance. Her love for new challenges lead her to become CrossFit certified. Growing up with a drive for all types of dance ranging from Ballet to Jazz, Salsa dancing has been the most rewarding for her. Today, she balances her position as Director of Client Relations for Boss Creative, a San Antonio-based website design and development company, with her passion for dance and fitness.

Julie is a healthcare executive with over twenty years of diversified experience in healthcare administration. She currently works for Baptist Health System and is responsible for overall marketing, PR, and business development initiatives for Physician Services within BHS. Julie has a passion for the health and wellness of all individuals, and has a deep desire to motivate people to be happy and healthy.

Russell J. Warren enters his seventh season as Silver Stars Director of Business Operations in 2012. Warren is primarily responsible for overseeing all aspects of the day-to-day operations for the Spurs Sports & Entertainment (SS&E) owned WNBA franchise including ticket sales and operations, sponsorship, marketing, public relations and game presentation as well as promoting women’s basketball throughout the San Antonio community.

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 spiritual fitness

Up Sizing The dirty, little habit you don’t even realize you’re doing.

By Bre’anna Emmitt

as women, we all practice a certain habit. Don’t worry–you’re not alone–we all do it: a new girl walks into our circle of friends and what do we do? We size her up. I mean this quite literally. We literally try to figure out her size. She looks like a size four, you cringe. And those legs – she must work out all the time. I’ll bet she works out so much she can’t even enjoy life, you justify. Poor girl, she probably has several broken relationships because of her obvious addiction to exercise. I’m just not sure I could ever be friends with someone like her. You pause, mentally of course, just long enough to search for a flaw. Oh! You realize. My hair is so much better than hers and clearly I don’t need to wear as much makeup as she wears. Sweet relief ! You feel this in your bones. The more she talks, the more flaws you find and coincidently the less threatening she seems. You smile contently. I guess she actually seems nice you concur. I think we could be friends. Working through the crowd she makes her way over to you, now gloating with a newfound sense of self-worth. As you toss that great head of hair of yours and brush your hand over that flawless cheek you boisterously exclaim, “It’s so great to meet you. I think we’re going to be great friends.” You might be smiling, probably because you know it’s true. We are women and we compare ourselves to one another. Is it natural? I do believe it is. It’s called jealousy and it has plagued humans for millennia.

NFIT WOMAN july / august 2012

One of my favorite women to ever walk this earth came face-toface with this green-eyed monster and knocked it straight into the ground. Her name is Elizabeth and she lived 2,000 years ago. You can read her story in the Bible recorded in the first chapter of Luke. Elizabeth was infertile. She was also up-there in age and well past her childbearing years. Miraculously, Elizabeth was able to conceive a baby boy despite the odds against her. While she was pregnant with this child, this child she prayed for over the span of decades, she got a knock on her front door. And lo and behold, guess who it is? Up walks her unwed, teenaged cousin as pregnant as she could be. Elizabeth faced a choice: she could have let years of heartache and culturally-induced shame rise up from her core. Yes, she could have slammed the door in the girl’s face and thrown herself a party full of pity. I tried to have a baby for years, she could have scorned. You didn’t even try. Not even once. Didn’t she want to lash out? Tell the girl how she probably won’t even appreciate it? Doesn’t even desire it? Didn’t even pray for it? She may have but that’s not what happened. You know what she did? “In a loud voice she exclaimed: ‘Blessed are you among women, and blessed is the child you will bear!’”(Luke 1:42, NIV) Wow. No jealousy there. In

fact, she is clearly and genuinely joyful for her young cousin. How did she do it? The verse before her reaction says it all. “When Elizabeth heard Mary’s greeting,” it reads, “Elizabeth was filled with the Holy Spirit.” What does that mean? It means Elizabeth was filled with the Spirit of God himself before she reacted. She did not react out of her selfish thoughts. No, no. She put that aside and was able to experience true joy for her young cousin, Mary. Yes, Mary, the mother of Jesus himself. This joyful response and warm embrace allowed their relationship to blossom. And their sons? Well, they were born into a bond of which their mothers laid the foundation. And together, those two men, Jesus Christ and John the Baptist, changed the world. Sort of puts our petty comparisons into a new light, doesn’t it? Next time we face the opportunity to size each other up, let’s take ourselves down to size, instead, and genuinely have joy for one another. After all, our

jealous comparisons might not stop a bond that will change the world, but they might stop the bond of a friendship that could change yours.

Breanna is a Christian, a wife, a mother to three, and a freelance writer. She aspires to one day master the fitness classes she regularly subjects herself to. You can usually find her each weekend ministering alongside her husband, Chris, at Community Bible Church. To read more articles like this, along with recipes, marriage tips and more go to www.sozowomen.com. You can also contact her via facebook or twitter @breannaemmitt.

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 close up

finding

e c n a l a b

From fitness to family: even the strongest sometimes need a hand to hold.

By Kelly Hamilton Photography by Angela Michelle

hen James Brown recorded the impassioned ballad “It’s a Man’s World” in 1965 what few people realized was that a woman penned the lyrics. Her words were derived from the Bible and her observations of some of her ex-boyfriends, including the Godfather of Soul himself. The pivotal line in the chorus being “It would be nothing without a woman or a girl.” Throughout the years history has repeated itself and true to cliché, there has always been a great woman behind every successful man. Who then is standing behind every great woman? Upon whom does she lean? From where does she draw the resilience and fortitude to push forward and support not only the ambitions of her man but her own as well? Most of the time big questions render big responses. This was not the case with respect to Cathy Amato. Mid May we sat down for a little Q&A on how to stay fit, the result of which was an almost two hour interview and a wealth of knowledge. Amato is more than an entrepreneur. She is a wife, a stepmother and a self-made female force with which to be reckoned. The self-professed workaholic, along with her partners, owns 55 Subway restaurants, three Ruby Tuesday’s and has recently expanded into a burger concept called Mooyah.

If you had to sum yourself up in a sentence what would you say? “My friends would probably say I am driven, positive, nice, fun and overcommitted. I can’t help myself but to keep adding to what is already on my plate. Too much is not enough I’m afraid.” Clearly the woman is driven and is perpetually in the throws of a new endeavor but how does she maintain her positive energy? How

NFIT WOMAN july / august 2012

“Never lose sight of whoe you ar as a womane because you ar trying e s to plean e someo. else It is an uphill battle that you will never win.”     

NFIT WOMAN july / august 2012

does she keep her priorities straight and ride the fine line of balance in life? Her answer you ask? “One day at a time. It is a work in progress.” Self professed fitness junkie, Amato is currently a Crossfit addict. She religiously attends a 6am Crossfit class no fewer than five days a week and often a sixth. She admits quietly to me that one of the few times her uber productive mind is not racing is when she is in the throws of burpees, box jumps and sprints all of which are just a minute’s worth of a Crossfit WOD (workout of the day). “You are so focused on making it through the workout that you stop worrying about things. You focus on your body and just making it through the next hour. I typically work out religiously in the morning so I can get it done and get on with the day. For me it’s no different than taking a shower or brushing your teeth. Plus it’s therapy.” Admittedly, crossfit requires a level of commitment and endurance that many people, much less women, are not able to commit. Amato believes anyone can start at some level with crossfit but concedes that it can be an extreme sport and one that often kicks her butt.

What do you do when intrinsic qualities like the ones you possess are overwhelming? Amato realistically replied, “Have a martini! No. Seriously, I am really trying to work on having a more even sense of balance throughout my life. I am always busy with some kind of activity that doesn’t allow for much quiet time. I am actually experimenting with meditation to calm my mind. I’ve read great things about the practice and am taking it in baby steps. Five minutes at a time, one day at a time. I am guilty of over committing to projects and people then having to reassess and prioritize.” In allowing ourself to circle back to the need to create balance in our life we make it a little easier to find the ability to appreciate the things that make us happy. Amato concedes that she is working to incorporate a yoga class once a week to balance out the intensity of her regular routine of Crossfit. Having practiced Bikram yoga in the past she recognizes the benefit of a regular yoga practice and all the different styles of yoga that are available. In addition to the therapeutic stretching and breath-oriented aspects of yoga she also looks to integrate the stillness of yoga through meditation. Speaking as a writer and a yoga instructor, when you can still the

mind the answers will come. A little technical yoga jargon here–Abhyasa Vairagya. Loosely translated as ‘persistent practice and nonattachment.’ According to the Yoga sutras, through persistent practice and non-attachment the mind is restrained; yoga philosophy teaches that if we are able to commit to our physical practice and let go of all the peripheral, we will be able to keep our mind under control. This is the goal, yes?

“The more we know, the less we know.” So says the fitness sage. Amato concedes that as much as she thinks she has been through, she has so much more to learn as far as the spiritual self. As an avid reader and admitting that Gone With the Wind is her favorite book, she also enjoys self-help books. “I’ve been reading books on happiness and on discovering our journey. Figuring out what we truly want out of life and how to attain the higher levels of happiness. We get caught up in the consumption and the goal setting and those are all great but I’m really trying to get to a better place with getting past all the stuff.” Through the years of hard work and determination, Amato has built a solid personal and professional reputation for herself. As time has passed and experiences have built memories and life lessons, she has loosened the reigns on herself just a bit. A strict vegetarian for over a decade, she now will indulge in the occasional piece of meat. Of the many things in life we have no control over, there are few things of which we have complete control. One of those things are the food choices we make. She keeps things pretty clean by eating fresh foods and not overdoing starches or sweets yet does admit that her two vices are a good cocktail and dark chocolate. “You have to treat yourself. It’s about quality of life. There’s nothing better than relaxing with a good friend over a martini and laughter. It’s wonderful and that to me is the first level of happiness.” A component to finding and keeping a balance in life is good old peer pressure. Amato shared that much of the physical activity she has done for extended periods has been in groups. Anyone who has ever participated in a class or worked out in a group understands this concept and the synergy it creates. If class settings are not appealing to you then make a running or cycling buddy along your regular route. Maybe you will never know anything about them aside from the fact that they share you same path but you will build a rapport and encourage each other along. These are the days where we often times do not know our neigh-

“I remember turning 40 and thinking ‘ok, I’ve got it all

figured out.’ Quickly realizing that I was gravely mistaken. We are always evolving and changing.“ NFIT WOMAN july / august 2012

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bors. We have lost sense of community and the support system it allows. “I think people try to find a sense of community at different venues whether it is at work or at the gym. I look for that feeling when I work out. It helps your soul. There’s safety and strength in numbers.”

things that have made a difference in Amato’s life: “I’ve cultivated a relationship with some wonderful women, who I dearly love. We spend just girl time which includes some mini trips.” Amato went on to describe her close-knit group as professional women who have run their own companies and that her relationship with the group has added much value to her life. “We really relate to each other outside of work and family. It has brought so much joy to my life in that we understand and empathize with each other. We’ve been through illnesses, family crisis, and the death of a parent together. These kinds of friendships are about empathy and emotional support. It’s about leaning on each other, no matter what; we are there and are available to get each other through the tough times. I’ve had friends but not at this type of connection. It’s added something that I’ve not had in my life to this extent before. The friendship I have with these women truly adds immeasurable value.” Evaluating friendships and relationships is something that Amato holds dear. Family is of utmost importance to her and as the wife of a prominent businessman and stepmother to his son and

daughter she holds an important role in the Amato family. She recently visited her stepdaughter on the West Coast and proudly returned home with the realization that she is a thoughtful, introspective young woman. Amato proudly stated of her stepdaughter, Allison, “Witnessing how she is exploring where she is at mentally and emotionally makes me realize all the more that the journey is lifelong and has to be processed mentally as a work in progress.”

Speaking personally and professionally, what do you wish you could help young women understand to make a little piece of their puzzle easier? When posed with this question, Amato closed her eyes for a moment and took a deep breath. As her eyes opened she smiled and firmly said the word “Respect.” The following moments in our interview were impassioned and laden with deep meaning. Her entrepreneurial spirit shined through as she talked about non-conformity, respect for self as an imperfect being and taking others wholly as they are. “Never lose sight of who you are as a woman because you are trying to please someone else. It is an uphill battle that you will never win.” A pivotal part of maintaining respect for others lies in the respect that we have for ourselves. Priorities, boundaries and life experiences are the foundation of that respect. Enabling ourselves as women to succeed often time

requires a leg up, a helping hand. Amato has been that hand to many of the female employees throughout her company. Many of her employees have come from a low socioeconomic level and have been able to work their way to management positions in the restaurants and in turn are able to support themselves and their families. “It makes me feel so proud of them but also proud that the company can afford them the opportunity. Every once in a while one of the 500 employees will come up to me and tell me they aspire to follow in my footsteps. It means the world to me to hear this and is an inspiration to me to keep working hard at the example I set.” It is evident that Amato cherishes relationships. She fuels herself on empowering women and providing not only a more balanced life for herself but also for others. When asked what legacy she wants to leave behind aside from the material she responded, “If there are just a couple people who can say that I made a difference in their life, that they lived a better life because they knew me, that’s the legacy I want to leave. All the ‘stuff ’ is superficial and will fade away. What matters to me is knowing that my life will not have passed in vain if I somehow helped someone along the way. “ From her spirit of success complimented by an ongoing quest for simple joys in a chaotic world, Cathy Amato is a shining representation that behind every strong woman is a team of many. A team built from the spirit of self-preservation, respect, non-conformity and the ability to live life, experience love and cherish laughter with those around us.

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 preventive measures

an ounce of How staying fit can fight cancer

By Marta Dahiya

as an oncologist who has been practicing cancer medicine for over a decade I find myself increasingly interested in how we can better prevent cancer. Today more and more of my patients and their family members ask what can be done to decrease their risk of cancer and improve their quality of life during their experience with cancer. The answer to this complex issue is more often lifestyle modification. Experts believe that one-third of the annual cancer deaths can be attributed to diet and sedentary habits, with another third due to cigarette smoking; thus, lifestyle choices have become increasingly important. It is well known that genetic factors can also influence our cancer risk but most of the variation in cancer risk amongst people is due to noninherited factors. It is becoming more evident how powerful the role exercise plays in cancer

prevention

creased risk of cancer if they lead a sedentary lifestyle. Of course we always emphasize other known risk factors such as smoking, alcohol, sleep disturbances and the lack of proper nutrition. In order to better explain the role that exercise plays in cancer risk reduction it is important to outline the effects exercise has on several functions of the human body. These effects include changes in important physiologic functions such as improved cardiovascular capacity, energy balance, increased pulmonary capacity and immune function. In addition exercise also improves bowel motility, antioxidant defense, hormone levels and cellular DNA repair. There are hundreds of published studies linking the lack of physical activity to an increased cancer risk. The most researched

Most studies indicate that physically active women have a lower risk of developing breast cancer. prevention and also during cancer treatment. In several studies sedentary lifestyle has been linked to an increase in some cancer types. Of interest is that this increased risk is not only related to obesity as is commonly perceived. In fact even individuals who are considered as being “weight appropriate” can have an in-

NFIT WOMAN july / august 2012

cancers are those of the colon, breast, uterus, prostate and lung. Colorectal cancer has been one of the most extensively studied cancers in relation to physical activity. Physical activity can reduce the risk of developing colon cancer by 30 to 40 percent relative to those who are sedentary

with the greatest risk reduction seen among those who are most active. Physical activity may protect against colon cancer and tumor development through its role in energy balance, hormone metabolism, insulin regulation and by decreasing the time the colon is exposed to potential carcinogens. Physical activity has also been found to alter a number of inflammatory and immune factors, some of which may influence colon cancer risk. For breast cancer most studies indicate that physically active women have a lower risk of developing breast cancer ranging between 20 to 80 percent. High levels of moderate and vigorous physical activity during adolescence may be especially protective. Although a lifetime of regular, vigorous activity is thought to be of greatest benefit, women who increase their physical activity after menopause may also experience a reduced risk compared with inactive women. Physical activity may prevent tumor development by lowering hormone levels, particularly in premenopausal women. Studies show that this risk reduction may be related to lowering levels of insulin and insulin-like growth factor I (IGF-I), improving the immune response; and assisting with weight maintenance to avoid a high body mass and excess body fat. In endometrial or uterine cancer, studies suggest that women who are physically active have a 20 percent to 40 percent reduced risk of endometrial cancer. Changes in body mass and changes in the levels and metabolism of sex hormones, such as estrogen, are the major biological mechanisms thought to explain the association between the lack of exercise and endometrial cancer. Overall, studies suggest an inverse associa-

tion between physical activity and lung cancer risk, with the most physically active individuals experiencing about a 20 percent reduction in risk. Research findings are less consistent about the effect of physical activity on prostate cancer. Although it is possible that men who are physically active experience a reduction in risk of prostate cancer, the potential biological mechanisms that may explain this association are unknown, but may be related to changes in hormones, energy balance, insulin-like growth factors, immunity and antioxidant defense mechanisms. The latest recommendations from The Centers for Disease Control and Prevention (CDC) for adults calls for at least 150 minutes of moderate intensity or 75 minutes of vigorous intensity activity each week or an equivalent combination, preferably spread throughout the week. This is over and above usual daily activities like using the stairs instead of the elevator at your office or doing daily housework. For children, the recommendation is at least 60 minutes of moderate or vigorous intensity activity each day, with vigorous intensity activity occurring at least 3 days each week. Examples of moderate-intensity and vigorous-intensity physical activities can be found on the CDCâ&#x20AC;&#x2122;s Physical Activity Web site at www.cdc.gov/nccdphp/dnpa/ physical/pdf/PA_Intensity_table_2_1.pdf. Moderate activities are those that make you breathe as hard as you would during a brisk walk. This includes things like walking, biking, dancing, even housework and gardening or playing with the grandkids. Vigorous activities make you use large muscle groups and make your heart beat faster, make you breathe faster and deeper, and also make you sweat like jogging, playing singles tennis or downhill sking. Itâ&#x20AC;&#x2122;s also important to limit sedentary behavior such as sitting, lying down, watching television or other forms of screen-based entertainment. The take home message is that by being more physically active than usual, no matter what your level of activity, one can have many health benefits. In addition to decreasing our risk of heart attacks and strokes we should all remember that exercise may also reduce our chances of developing cancer. So grab those running shoes and head out the door!

For more information please go to http://oncologysa. com or call Oncology San Antonio at 210-299-8000. Refrerences available upon request.

NFIT WOMAN july / august 2012

 preventive measures

Are You

Hypermobile? If you’re “double-jointed”, you have hypermobility, a common condition that can cause many orthopedic problems and eventually lead to pain and limitations. By Dr. Justin Martindale

hypermobility is an uncommon diagnosis, but it is a common cause of many problems such as shoulder instability, stress fractures in the spine, overpronation in the feet, torn ACLs and several other orthopedic problems. Hypermobility, simply put, is excessive motion. More specifically, it is a joint that moves more than it is anatomically designed to move. It is common to hear this referred to as being “loose jointed” or “double jointed.” “Double jointed” people do not have two joints as the term implies, but rather, are hypermobile. All of our joints move according to their physical shape and the supporting anatomical structures such as ligaments, joint capsules and muscles. A joint can move until the bones make contact with each other, blocking further motion such as when you straighten your elbow all the way. A joint may also stop moving when ligaments, muscles and tendons tighten, preventing further movement such as when you fully straighten your knee. We have all seen examples of hypermobility. For example, people who stand with their knees bowing backwards, known as hyperextension, or people who can straighten their elbow more than usual, causing a bump at the front of the elbow. More extreme cases of hypermobility are the amazing professional contortionists you have seen on shows such as Cirque du Soleil who perform amazing feats of “flexibility,” strength and balance, moving their bodies in ways which do not seem humanly possible. Hypermobility can happen to anyone for many reasons. People can simply be born having more motion in their joints due to increased elasticity in their ligaments. Certain diseases such as Marfan’s syndrome and Ehler-Danlos syndrome can cause hypermobility. Athletes of many sports will strive to increase their flexibility. We see this most commonly in gymnasts, cheerleaders, dancers and swimmers. Hypermobility can also occur due to trauma such as spraining your ankle, which might alter the normal length, alignment and strength of

NFIT WOMAN july / august 2012

the supporting ligaments. We also see hypermobility in the spine from abnormal repetitive movements. Your posture and how you move during common daily tasks can put extra stress on certain vertebras and discs, again altering their anatomy. Hypermobility can cause a myriad of problems throughout the body, all of which eventually lead to pain and limitations. When joints move farther than they should, stability is in jeopardy. Joints must maintain a certain baseline of stability in order to move and perform the task you request. Stability is normally assured by ligaments that connect the bones of the joint together. Stability is also enhanced by muscles and tendons that will contract to stabilize and move a joint. So when the ligaments are lax, the body has to increase the stability of the joints by improving the adaptation and compensation of the sur-

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rounding muscles or using some sort of external support. Improving your stability is not always easy to do. An orthopedic physical therapist can help tremendously with these problems. Since hypermobility can affect any joint in your body, including your spine, a detailed evaluation by an orthopedic physical therapist can often discover underlying hypermobility. It is generally addressed by making sure that all the joints surrounding the problem area have normal motion. If a joint above or below the problem area does not have the proper motion, it is likely

• ruNNINg • yoga

“Double-jointed” people

do not have two joints

as the term implies, but rather, are hypermobile.

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ClAudIA CONlEy

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causing excessive motion at the problem area. Next, it is a matter of strength and coordination to maintain enough joint stability to perform the desired task. You cannot typically achieve this strength simply by lifting weights or with common workout routines at the gym. In fact, doing so may actually cause the hypermobility to get worse. Your orthopedic physical therapist should guide you on a comprehensive exercise program that will strengthen all of the involved muscles without increasing the hypermobility of the joint. As your strength builds, there is also a process of neuromuscular re-education that must occur to train the body to use your new strength to best stabilize the joint. Neuromuscular re-education usually starts in easy positions where the joint is most inherently stable and progresses toward more risky and challenging positions. Isometric exercises are commonly used in different positions. As you progress, the speed and resistance will be altered to challenge the joint in motions that are similar to daily activities, whether this is throwing a 90-mph fastball or simply reaching to get a glass out of the cabinet, depending upon your goals. Hypermobility is a common condition that can cause many orthopedic problems. The great news is that many of them can be fixed with proper physical therapy. It does not have to limit your life.

Justin Martindale, P.T., DPT, OCS, CSCS, FAAOMPT, is the president of Promotion Physical Therapy, P.C., a board-certified orthopaedic specialist and a fellow of the American Academy of Orthopaedic Manual Physical Therapists. If you have any questions or comments, call 210-479-3334, email promopt@ sbcglobal.net or visit www.promotionpt-sa.com. NFIT WOMAN july / august 2012

 preventive measures

Intolerance for Ignorance How one woman discovered the full meaning behind living healthy. By Marie Ferdinand-Harris

If one is Gluten Intolerant and doesn’t change their diet, they become prone to having

Celiac Disease.

NFIT WOMAN WOMAN july july // august august 2012 2012 NFIT

what matters to you? For many it’s family, friendship, religion and even work. If these things are important to you then you should consider this question, are you healthy? Are you taking the necessary steps to make healthier food choices and exercise regularly? These lifestyle decisions shouldn’t be seen as merely an option, but rather a priority. If your family, friends and spiritual relationship or even your job are important to you, you realize that you live for something bigger than yourself. My name is Marie Ferdinand-Harris. I have played 11 years in the WNBA and because of that I feel I’ve lived a very healthy life. False. This past WNBA season with the Phoenix Mercury, I experienced dehydration. After experiencing that scare I was on a mission to educate myself on my personal health so I was introduced to Dr. Jacob Torres’s UC4Life wellness clinic. Part of the UC4Life program is to attend a seminar and learn important facts about what we put into our body and how that, paired with exercise, is so beneficial. After that seminar, I had learned so much about health that I wanted to sign up for this program. After signing up, I was instructed to take a salivary hormone test kit that checks for circadian rhythms of hormones, sees how all glands are working and tests antibody responses to foods. After taking the test the results were shocking; they showed that I was gluten intolerant. This didn’t make much sense at first because I grew up eating wheat flour products and owned a bakery. There were never any signs that could have led me to believe that I had any food sensitivity. This food allergy can become a serious matter if you do not change your diet. If one is gluten intolerant and doesn’t change their diet, they become prone to having celiac disease. I was placed on a 21-day meal plan and workout regime. The UC4LIFE wellness plan included meeting with an experienced

trainer three times a week and the special diet consisted of fish, chicken, turkey, salad, vegetables, fruits, almonds, almond milk, clearvite shakes and different kind of cleansing supplements. In between those 21 days was a seven day period where I couldn’t have any fish, chicken or turkey; I was deprived from some of my favorite foods. It was challenging but what made me stay the course was the thought of disappointing my two boys if I didn’t discipline myself. This plan is purposely designed to help you practice eating the proper food through repetition. The rule of thumb is it takes 21 days of repetition to create a habit; I had to break the habit of eating food that contained any wheat flour. It was very challenging but when it comes to health it’s not about me but about my two little boys who are relying on their Mom. Understanding the seriousness of this food allergy made me think about not only myself but for the lives of others that I have an impact on. I want to be around them as long as I can, able to be active with them and support them in all their activities. There has to be a person that means more to you than yourself. Someone that makes you want to take the necessary steps to get as healthy as you possibly can because you know that person is relying on you. Now is the time to take a stand on your health situation. All around the world there are all sorts of diseases that are affecting people and we must take the initiative to know our own health. It is imperative that you understand your health condition. I highly encourage you to take a Salivary Hormones Test Kit in order to fully know your health condition. This is a great starting point. Never be afraid of knowing the unknown. I would much rather know that I am gluten intolerant and eat the gluten-free food and be healthy than to not know my health condition and enjoy all the good tasting food. The question you should ask yourself is, is it worth it to know your health?

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 preventive measures

San Antonians are Being Empowered to

Fight Celiac Disease Paloma Blanca Mexican Cuisine Partners with Gluten Intolerance Group of Central and South Texas to Develop Delicious Gluten-Free Menu By Anne Barfield

NFIT WOMAN july / august 2012

Did you know know that one in 133 people in the U.S. have celiac disease and may not know it? Celiac disease is a genetic auto-immune disease that has become better known in the last few years. Celiac disease interferes with the absorption of nutrients from certain foods. The month of May has been designated as National Celiac Disease Awareness Month. Celiac disease is tricky to detect and diagnose because the symptoms can be very common and confused with other illnesses. Symptoms vary from diarrhea, constipation and bloating to chronic fatigue and muscle cramps. The symptoms are similar to many other illnesses like osteoporosis, thyroid issues, chronic asthma and migraines. Some celiac patients are initially misdiagnosed with Irritable Bowel Syndrome and Crohn’s Disease. A study by Dr. Alessio Fasano of the University of Maryland Center for Celiac

Research in Baltimore shows that 95% of celiacs are undiagnosed or misdiagnosed with other conditions and that a person typically waits six to 10 years on average to be correctly diagnosed. What exactly is gluten? It is a protein that exists in wheat, barley, and rye. Some people have difficulty digesting gluten and must therefore avoid it. The Gluten Intolerance Group® of Central and South Texas, also known as GIG®, is a 501(c)(3) non-profit organization with members in San Antonio, Austin, Corpus Christi and the Rio Grande Valley. The GIG’s mission is to provide support to persons with gluten intolerances, including celiac disease, so that they may live healthy lives. In response to its customers’ needs, Paloma Blanca Mexican Cuisine was the first restaurant in San Antonio to contact the GIG for help in improving its gluten-free menu. The restaurant

A diagnosis of celiac disease or gluten sensitivity is not the end of the world and in fact, can be the catalyst for an individual to feel empowered to greatly improve their symptoms and take control of their health. introduced its GIG-approved menu in 2004 and since 2009, has helped spread awareness of gluten intolerances by participating in the Chef to Plate Awareness Campaign in May as part of Celiac Awareness Month. Paloma Blanca is also the first San Antonio restaurant to qualify for membership in the Gluten Free Restaurant Awareness Program (GFRAP). “Over the years and thanks to the collaboration with certified dietitians and the Gluten Intolerance Group, our gluten-free menu has grown to include full lunch and dinner menu options with drinks, appetizers, soups and salads,” Paloma Blanca Vice President and General Manager Nelly Mendoza said. “In 2011, we received the honor of being named the restaurant with the best gluten-free menu by San Antonio Magazine.” Members of GIG of Central and South Texas participate in meetings during which medical and dietary topics related to gluten sensitivity are discussed. Additionally, the meetings provide the opportunity for people with celiac disease, and other gluten intolerances, to visit with

one another, ask questions, share recipes and experiences, and learn more about their disease and a gluten-free diet. The GIG of Central and South Texas also distributes a monthly newsletter, Living Well Gluten Free, that is filled with useful and interesting articles and recipes. Learning about these topics can help protect the health of individuals from the debilitating effects of undiagnosed, untreated celiac disease or other gluten intolerances. New members receive a copy of the Alamo Celiac Cookbook and are invited to attend Gluten-Free 101 classes. A diagnosis of celiac disease or gluten sensitivity is not the end of the world and in fact, can be the catalyst for an individual to feel empowered to greatly improve their symptoms and take control of their health.

Learn more about the South Texas Gluten Intolerance Group at http://gigcstx.org. For more information on Paloma Blanca Mexican Cuisine’s gluten-free menu, visit www.palomablanca.net

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 preventive measures

Don’t Let

Asthma Slow You Down The importance of understanding your symptoms and treating them effectively. By Erika Gonzalez-Reyes, MD

NFIT WOMAN july / august 2012

if you find that you experience symptoms of cough, shortness of breath, wheezing or chest tightness when you exercise, you may be among the 25 million people in the United States who suffer from asthma. If this happens to be true, rest assured that with proper treatment and management, your asthma should not prevent you from enjoying a healthy and active lifestyle. Asthma is a chronic inflammatory lung disease that can cause your airways to constrict and result in difficulty breathing. Asthma most commonly presents with symptoms like chest tightness, wheezing, cough and shortness of breath. Symptoms vary and can range from mild to more severe but they should always be taken very seriously. Among children, boys are affected more often than girls, but starting around puberty this trend begins to reverse, peaking at about 40 years of age when females are twice as likely to suffer from asthma compared to males of the same age. Asthma affects about 8% of women in the United States and only about 6% of men, making the overall prevalence approximately 25% higher in females. In addition, women tend to have more severe asthma when compared to men. In fact, asthma hospitalizations are reported to be 1.5 times higher among female than male patients. Although the exact reason behind the difference in asthma among men and women is not known, it is believed that hormones associated with the reproductive cycle might play a role. What we do know is that over the last two decades the number of people diagnosed with asthma has dramatically increased and it continues to grow. The highest rates are found more often among African American and Latino ethnic groups. The chronic lung inflammation that is characteristic of asthma makes asthma sufferers sensitive to many different triggers. The most common triggers among asthmatics include infections, cold air, exercise, allergies, stress and anxiety. Although asthma triggers differ from person to person, strenuous exercise leads to exacerbation of symptoms in up to 80% of asthma sufferers. Many people with typical asthma may experience a worsening of symptoms with exercise but some patients only experience symptoms with exercise and do not suffer from asthma symptoms at any other time. When asthma symptoms are exacerbated only

following the onset of exercise, this is commonly referred to as Exercise Induced Asthma. The symptoms of Exercise Induced Asthma most often include cough, shortness of breath, wheezing and chest tightness that occur when the airways narrow as a result of exercise. The symptoms will usually begin within the first five minutes of exercise onset and will peak within 10 to 15 minutes from the start of your exercise regimen. In most cases, these symptoms will gradually resolve on their own about an hour after exercise is completed. This differs from the typical shortness of breath related to heavy exercise, which generally resolves within five minutes of stopping exercise and is not associated with other respiratory symptoms such as cough, wheezing and chest tightness. The symptoms of Exercise Induced Asthma can also occur more often and be more intense if you are exercising under certain conditions. This includes conditions such as exercising in cold, dry air during the winter, as well as exercising outdoors during certain seasons if you normally suffer from seasonal allergies. In addition, changes in air quality or exercising when you have a common cold can also make asthma symptoms during exercise flare up more than usual. For these reasons, it is important to identify your other asthma triggers so that you can make an effort to avoid exercising under these particular conditions. In a majority of cases, people who are diagnosed with Exercise Induced Asthma should be able to participate in all types of exercise without any limitation in endurance or performance level. Most exercise regimens and sports are well tolerated in properly controlled asthmatics and the primary goal is to ensure that

all people with asthma enjoy their exercise regimens in a safe manner as often as they desire. People with asthma should not be instructed to avoid exercise and they should be able to enjoy sports and other forms of exercise as much as they want. Although a person with asthma can participate in almost any sport, exercise that consists of stop-and-go activity tends to cause less trouble then exercise involving long, continuous periods of running. Activities such as hiking, biking, and walking are often easily tolerated as well as sports that require short bursts of energy such as football, baseball and short-distance running. In contrast, sports that require longer aerobic endurance like long distance running, soccer and basketball can be a little harder for patients with asthma. Swimming seems to be the easiest form of exercise for people with asthma, but in general, any type of sport or activity is fair game for a person with asthma to participate and excel in. Weather conditions are also important for asthma sufferers to keep in mind when they are exercising. Cold and dry air can cause further aggravation of exercise induced asthma symptoms while warm, moist air can generally allow people with asthma to exercise successfully. The key to overall success when exercising is controlling asthma symptoms. If asthma symptoms can be controlled, then a person with asthma should not be limited by exercise. All people with asthma should be encouraged by the fact that numerous athletes have won Olympic medals and been successful in professional sports, in spite of their asthma diagnosis. If your asthma is not properly controlled, the worsening of symptoms that occurs with exercise can easily result in the avoidance or limitation of activity. Ensuring that your asthma is properly treated and controlled at all times will maximize your chances of enjoying an active lifestyle. The treatment of Exercise Induced Asthma involves a combination of preventative measures and medications. The first step in the treatment of asthma involves developing an Asthma Action Treatment plan with your physician. The plan will be tailored to your needs to ensure your asthma symptoms are well controlled on a daily basis. Depending on the frequency of symptoms, the plan could

The treatment of

Exercise Induced Asthma involves a combination of preventative measures and medications.

NFIT WOMAN july / august 2012

If you feel that you may suffer from asthma and especially if this has made it difficult for you to safely enjoy your exercise regimen, you should see your doctor sooner rather than later. include the use of a daily-inhaled medication for prevention of symptoms and the use of fast acting inhaled medications (referred to as shortacting-beta-agonists) administered immediately before you exercise for a temporary boost in lung function. In some instances, asthma symptoms may develop during exercise despite pretreatment with your medications and in these cases your Asthma Action Plan will have specific instructions to help you treat your symptoms. This situation could occur if there are aggravating factors such as exercising when you are sick, or during an exposure to allergens, cold weather or air pollution. In addition to medication, proper warm-up and cool-down periods may help prevent or lessen exercise induced asthma symptoms. Careful avoidance of exercise in extreme cold or hot temperatures can also help decrease symptoms. If you feel that you may suffer from asthma

NFIT WOMAN july / august 2012

and especially if this has made it difficult for you to safely enjoy your exercise regimen, you should see your doctor sooner rather than later. It is important to remember that wheezing or tightness in your chest can be serious, so let your physician know. Your physician can help you make a proper diagnosis, review the different treatment options and help you determine which one is the best for you. They can help you assess your symptoms, determine if more advanced testing is needed and ensure that other causes of exercised-induced shortness of breath and exercise intolerance are properly considered and ruled out. If you are diagnosed with asthma, your physician can help get you started on the appropriate medications to enable you to quickly return to enjoying exercise and sports again. In todayâ&#x20AC;&#x2122;s world, a daily exercise regimen has become such a vital part of everyday life. It

promotes a healthy lifestyle, helps us feel better about ourselves and encourages us to stay fit. The right medical care can make the difference between suffering with asthma and enjoying a fun and healthy lifestyle. Any new exercise program should begin carefully and slowly and it is always a good idea to discuss the program with your physician before starting. Although there is no cure for asthma, the symptoms can be successfully controlled with the proper treatment plan. With proper treatment and management, your asthma should never limit your activity. Take control of your asthma and do not let your asthma slow you down.

For more information please visit www.allergysa.com or call 210-616-0882 for an appointment.

NFIT WOMAN july / august 2012

 a better you

IMAGE DISTORTED The past of a recovered Anorexic / Bulimic By Lenore Kaiser

being in the fitness world for over 21-years, you see all walks of life. over-weight, under-weight, big bottom, top heavy, muscle-heads, you name it, you will find it at your local fitness gym. As I rushed in one day to teach an athletic conditioning class a young lady caught my eye. She was waffle thin. She looked like a skeleton with skin–no muscle mass to speak of, just bones with clothes on. It stopped me in my tracks and I was sure that I was gawking at her like every other person around her was. It brought back old memories of a person I once knew over 20-years ago. A person I almost let myself forget. I was uncomfortably awe struck by this abnormally thin image in front of me as I passed her by and realized that my mission that day was to not let my past memory be forgotten. I shuffled into the aerobic room to find fifty or more members of the club waiting on me. Once I got situated, I told the class we would be ending a little earlier than normal because I wanted to share a story with them at the end of the class during stretching. As I went through my gruesome heart-bounding conditioning class with the members, I could see through the glass doors leading into the aerobic room. The waffle thin young lady was on the outside looking in. It was difficult to look at her or even make eye contact but I did. She looked right back at me. I managed to smile and made a waving suggestion to encourage her to join in. Hesitantly, she did. When the music slowed down and the stretching session started, I began my story, “Class, about 20 or so years ago, I knew a girl who had everything. She was in sports, cheerleading, had lots of friends, and one day something changed. She began being distant with people, her eating habits were scarce, and over the next few years, I saw this girl go from a 115-pound athletic person to under 60-pounds.” As I went on with my story, I walked the room looking at each member in the eye as they sat looking back at me and then my eyes met the waffle thin young lady. “There came a day, “ I continued, “when this girl I knew had done so much damage to her body she was seeing a doctor because her heart was

NFIT WOMAN july / august 2012

beating abnormally. At this point, this person I knew back then had hair so dry due to lack of nutrition that if she brushed it, clumps would fall out. Her face was so bloated from forcing herself to throw up, she had dark circles under her eyes and unhealthy looking teeth due to not getting the nourishment she needed. And, on her left upper side of her hand she had a permanent scar from her upper teeth rubbing against her skin when she was throwing up.” I looked back at the waffle thin lady at that moment, “That scar is still on her hand …” I raised my left hand to the class still looking at the frail lady looking back at me, “Because that scar belongs to me.” The room was deathly silent as I continued to tell my class my triumph over the years to overcome my personal demons, but I knew I needed to share it with them. If it was only for one reason–to strike a cord and make a change in the waffle thin lady who came into my life that day. Many members came up to me after class amazed that I went through such an ordeal. Many of them thought I was this perfect body who never had such problems. The waffle thin lady kept her distance after class, but made eye contact with me one last time before leaving and gave me a faint smile before exiting the door. I didn’t know if I would ever see her again and for some time I didn’t. One day a couple of years later, I ran into the fitness gym like any other day to teach my class and she caught my eye again. She didn’t see me, but what mattered is I saw her. The waffle think lady no longer looked so waffle thin. She filled out a little. She was still thin, but not abnormally thin as I remembered her. I just smiled to myself and continued on to my class.

For more information, contact Lenore Kaiser, Wellness Director & Owner Kaiser Medical Management, at 1-800-764-0418, or www. kaisermedicalmanagement.com.

â&#x20AC;&#x153;Her face was bloated from

forcing herself to throw up and she had dark circles under her eyes and unhealthylooking teeth...â&#x20AC;?

NFIT WOMAN july / august 2012

 sexual health

Let’s Talk

HORMONES

Regaining your youth starts from the inside. By Dr. D. E. Hale

NFIT WOMAN july / august 2012

HORMONES affect every cell in our body. Some have one effect, and a different hormone causes something else to happen. There is a group of three hormones called the “sex hormones”: estrogen, testosterone and progesterone. They are vital to our health, how we feel, how we look, how long we live, how we think and what diseases we will develop. As Suzanne Somers says in her book, “Ageless,” “Hormones are our life force. Without hormones, we are an empty shell of our former selves.” Each of these three hormones begins to decline after age 30. The first to decline is testosterone. This is in men, as well as women. (Yes, women have testosterone,

too.) Loss of testosterone is seen as weight gain, loss of sex drive, tiredness, memory loss, restless leg syndrome, fibromyalgia, erectile dysfunction and loss of muscle mass and exercise tolerance. Testosterone is the one that gives us energy and enthusiasm–love of life. This hormone gives men their manly physique and helps them maintain strength and stamina in all parts of their life. Testosterone in women gives the ability to maintain a healthy weight, to have an active sex life, to have the energy to carry out their busy daily activities and to keep (or get back) that firm sexy figure they used to have. By age 35, the hormone progesterone begins to

drop off in women. This causes changes in the menstrual cycle, agitation, poor sleep and hair loss. Without progesterone, we become moody and irritable. When progesterone is replaced, we sleep better. Progesterone is known as a “mood stabilizer.” Lack of progesterone has been shown to be a factor in causing fibromyalgia. Last is loss of estrogen, which is seen as hot flashes, night sweats, vaginal dryness, depression, osteoporosis and dry skin that begins to show wrinkles. Loss of estrogen is known as menopause. This is the time in women’s lives when menstrual cycles cease. This can be frightening for women. Menopause is much more than just not having a period. Loss of estrogen causes the breasts to sag and changes in the vagina mucosa that can cause painful intercourse, with a loss of all that makes a woman a woman. Estrogen performs 400 vital functions in a woman. These vital functions are not going to be replaced without replacing the vital hormone. The answer to the loss of these three hormones that do so much to keep us healthy and feeling young is to replace them with natural

Did you know that most shampoos on the market have a harmful ingredient in them called *formaldehyde? This ingredient is a toxin, and can cause pain and hormone imbalances, particularly in women. Many cleaning products used in the home also have harmful ingredients that affect the body on many levels. The Consumer Product Safety Commission connects 150 chemicals commonly found in our homes to allergies, asthma, birth defects, cancer, and psychological disorders.

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PAINFUL INTERCOURSE, with a loss

of all that makes a woman a woman.

bio equivalent hormones, not synthetic artificial drugs. Many patients are given antidepressants for the symptoms of loss of hormones. Others are given estrogen manufactured from the urine of a pregnant horse, Premarin. Some are told, “Suck it up. You’ll be over it in six months.” Or, “This is just a part of life. Just live with it.” The good news is you do not have to “just live with it.” You can have the same natural hormones you had when you were 25. You can regain that youthful feeling. You can prevent many of the negative consequences of the loss of hormones. Let HRC Medical help you.

Stone oak athleticS has the premier youth sports programs in San Antonio. We offer youth sports leagues, sport-specific camps and clinics, individual and group fitness training, as well as corporate wellness programs. We use certified trainers and professional instructors who have years of education and hands-on experience to help provide the best possible training experience you’ve been looking for. We are also very proud to present: • Youth Summer DaY Camp 8am-5pm - $125pp • BaSketBall Boot Camp 9am-Noon - $105pp Camps start June 4, 2012, Monday through Friday. For more info, visit www.stoneoakathletics.com

For more information on hormone therapy, call HRC Medical at 210-6792500, or visit the website at www.hrcmedical.com. Camp/ Program Office: (210) 621-3858 Fitness Center Office: (210) 251-3997

NFIT WOMAN july / august 2012

 sexual health

Hypoactive Sexual desire Disorder How natural hormone replacement can improve more than your low libido. By Dr. D.E. Hale

NFIT WOMAN july / august 2012

not many have heard of this clinical diagnosis– not even physicians, but it exists with very specific signs and symptoms. This diagnosis is mainly based on low sex drive in a woman, however this also relates to many other symptoms a woman is experiencing. Studies show that Hypoactive Sexual Desire Disorder (HSDD) causes a “large and statistically significant decline in health status, particularly in mental health, social functioning, vitality, and emotional role fulfillment”. This points out the importance of replacing a woman’s hormones with those that are identical to those produced by the human body and bringing to them the levels she had when she was younger. Another study showed that women with HSDD were

“twice as likely to report fatigue, depression, memory problems, back pain and lower quality of life (QOL)”. Many times when a woman presents with these symptoms she is placed on antidepressants when her real deficiency is hormonal. This is distressing because the category of antidepressants commonly used is SSRIs. These medications are known to considerably decrease sexual desire. It could be said that sexual desire is the one thing that helps us feel young, vital, and emotionally healthy. “Sexual satisfaction in women is associated with general well-being.” Could hormone replacement therapy be an

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It could be said that sexual desire is the one thing that helps us feel young, vital, and emotionally healthy.

answer for many women who are taking multiple medications trying to relieve their anxiety, stress and depression? The long list of side effects of these medications is long and well-known but the temptation to use these remedies is too difficult to resist with the promise of calm and bliss. The tradeoff however is weight gain, loss of sex drive and inability to achieve orgasm. Men, too, may have erectile dysfunction due to low testosterone levels. There is an answer to this disabling medical condition. It is replacing lost hormones with hormones natural to our own body, yet the government says “There is currently no FDA approved pharmacologic treatment for HSDD. Many clinicians however, prescribe testosterone. Although sexual problems are common to women of all ages, they are underdiagnosed and undertreated.” This short article is to give notice. There IS a treatment for HSDD, and it is not a drug. It is a natural hormone called testosterone. Many women may need natural estradiol and progesterone as well. The best option is pellet hormone replacement therapy, as this provides testosterone to women at optimum levels 24 hours a day 7 days a week to maintain energy, vitality, strength, mental clarity, sex drive, and overall wellness. When one has symptoms of tiredness, fatigue, mental fogginess, low sex drive, osteoporosis, weight gain, depression, hot flashes, night sweats, vaginal dryness, lack of muscle tone or mood swings, you need to be evaluated by a physician who specializes in natural hormone replacement.

Kathleen Zamora 210.725.3648

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For more information, call HRC Medical SA at 210-679-2500 for a free consultation and get your sex drive back.

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325.650.7538 // SeanBFitPro@Gmail.com NFIT WOMAN july / august 2012

ask  expert talk

“Expert advice from your trusted BHS Physicians Network.”

BHS PHYSICIANS NETWORK

the experts

The Evolution of Wellness Medicine How you think and feel and your general well-being can have a significant impact on your physical health. By Dr. Geri Poss

there is a trend you may have heard of toward “wellness medicine” as a replacement of traditional medicine that focused mostly on disease treatment. Wellness medicine includes disease prevention and overall quality of life assessment in addition to disease treatment. When I started my practice, I thought if you were well, you were not sick. I defined wellness as not having a physical illness and sickness as the opposite. So did the practice of traditional medicine. My job was to get you well and treat your illness. Starting in the late 1980s, the term “wellness” began to include the practice of preventive medicine, and so did my practice. Wellness at that time included treating illness and providing patient education on smoking cessation, weight loss, regular exercise, healthy eating and alcohol moderation. Boy, have times changed. Today I recommended physical exams, pap smears, mammograms, self-breast exams, bone densities, colonoscopies and routine blood work, including cholesterol and updating immunizations. So just what is wellness medicine, and why is it important? Here are some questions I’ve been asked about the concept that will help explain its growing importance.

Q: A:

What is “wellness”?

Wellness is an active process through which people become aware of, and make choices toward, a more successful existence. It’s also been described as a state of acceptance or satisfaction with our present condition.

NFIT WOMAN july / august 2012

Q: A:

How have the definition of wellness and the practice of traditional medicine evolved?

They both now include the concept of physical and emotional health. The term “medical wellness” includes disease treatment and prevention, as well as an analysis of how you feel about the quality of your life. This analysis evaluates your feelings regarding your sense of well-being on all levels that affect the quality of your life.

What are some examples of the things doctors should discuss with patients in order to determine their medical wellness?

There are many topics. Here’s a short list:

Emotional: How positive you feel about your lot in life, who you are and what you have accomplished, are you currently dealing with any major life stressors such as a death in the family, divorce, caring for elderly parents, do you like yourself Social: How you feel about your relationships with family and friends and your ability to relate to the outside world, your feelings about your social status. Financial: How you feel about being able to support yourself and your dependents, your sense of security with your finances Spiritual: Your purpose in life and the deeper meanings to your existence Occupational: Your sense of personal satisfaction with your work and your talents Physical: Your feelings about your body and your overall physical health Intellectual: How you feel about your level of intelligence, your feelings about learning and your ability to grow and change, how you cope with change Environmental: How you feel about your surroundings, where you live Mental: How you feel about your moods, your disposition

Medical: Your feelings about any chronic illnesses or medical diagnoses you might have and how you are coping Considering these things helps you to become aware of what you are doing, how you are feeling, the habits you may need to change and how you can contribute to your own sense of well-being.

Why should the practice

of medicine include how you feel about the quality of your life and your sense of wellbeing?

Wellness medicine understands that how you think and feel impacts your physical health. When you do not have a state of acceptance or satisfaction with your present condition, normally stress develops.

Q: A:

What happens to the body when you feel stressed?

Your brain responds to stress by secreting cortisol and noradrenaline. Cortisol decreases our production of antibodies, impairs production of our white blood cells and impairs the ability to monitor for cancer cells. It inhibits our natural killer cells, decreases lymphocytes and decreases tissue mass in the spleen and peripheral lymph nodes. Noradrenaline inhibits the destruction of tumor cells by our macrophages and inhibits complement activation. Bottom line, stress impairs the immune system. It impairs our ability to fight off illness and cancers. It is a risk factor for the development of illness and cancers. Stress comes in all 10 forms I mentioned and more. As your wellness physician, it is my job to evaluate and help you to address the physical and emotional factors that put you at risk for developing illness and cancers.

For more information or to schedule your own wellness evaluation, contact Dr. Geri Poss at 210-998-3156.

Stress impairs our immune system and is a risk factor for the development of illnesses and cancers. NFIT WOMAN july / august 2012

asK the experts

Wellness for Women Attention ladies: Your health is in your hands!

By Dr. Sara Mornar

“Why do I need the pap test, and how often do I need it?”

We’ve all heard our mothers say, “Prevention is the best medicine.” This adage rings true, especially when it comes to protecting our health as women. Many of us don’t look forward to our yearly exams. Let’s face it. The visit involves that dreaded speculum and having to step on the darn scale. Casting aside our fears of discomfort and the invasiveness of the GYN exam, seeing an OB/ GYN on an annual basis provides us with an important opportunity to see where we sit (no pun intended) health-wise, prevent disease and learn ways to optimize our wellness, literally, from top to bottom. Here are some common questions I get in my practice that could answer some of yours.

NFIT WOMAN july / august 2012

The Pap test allows us to collect cells from the cervix in order to screen for cervical cancer and test for human papillomavirus (HPV). This virus is important to know about since infection with high-risk types of HPV can cause changes in the cells, which can lead to cervical cancer. Believe it or not, Pap smears have done us gals a lot of good, given that the incidence of cervical cancer has decreased more than 50 percent in the past 30 years because of widespread screening with Pap smears. The latest recommendations are to begin pap smears at 21 years of age and to perform the Pap every two years in women aged 21 to 29. Normal-risk women aged 30 years and older who have had three negative Pap results in a row can space out their Pap test to every three years. The high-risk HPV test also comes in handy in women over 30 because negative test results on both the Pap and high-risk HPV DNA testing also allow us to space out Pap smear screening by three years.

Q: A:

“Does this mean I only have to see the gynecologist every two or three years?”

Yearly visits are still necessary since the Pap smear offers only one piece of information in the big picture. Yearly pelvic exams also include screening of the vulva, vagina, uterus and ovaries for abnormalities and present an opportunity to screen for sexually transmitted infections. In addition, the yearly

exam is a good time to make sure that necessary vaccinations have been received and are up-to-date, especially with regard to the HPV vaccine. Infection with HPV is very common in our population, as it has been estimated that 75 to 80 percent of sexually active adults will become infected with HPV before the age of 50. The vaccine protects us from two of the high-risk HPV types, which cause 70 percent of cervical cancers, and two of the low-risk HPV types, which cause 90 percent of genital warts. The safety of the vaccine has been shown in multiple clinical trials and is recommended for both females and males aged 9 to 26.

“How often should women undergo formal breast cancer screening?”

The mainstays of breast cancer screening in average-risk women include mammography and the clinical breast exam, which is usually performed at the annual well-woman examination. Breast self-examination is also an option for women starting in their 20s. However, there are limitations, and research has shown that breast self-examination plays a small role in early detection of breast cancer. The benefit of regular breast self-examination is that it allows a woman to get to know how her breasts normally look and feel so she can more readily find any changes and report them to her doctor. The American Cancer Society, National Comprehensive Cancer Network and National Cancer Institute recommend that mammograms start at age 40 and continue every one

to two years thereafter, with the clinical breast exam still playing a crucial role and breast selfexamination being optional. In my practice, I perform the clinical breast exam once a year in women 20 and older. I send my patients for mammogram every one to two years in women aged 40 to 49 and yearly in women 50 years old or older. I also teach my patients how to perform breast self-exams. You as the patient also play a crucial role in reducing your breast cancer risk. Studies show that exercising regularly, maintaining a healthy body weight and minimizing alcohol intake are all associated with a lower risk of breast cancer.

Q: A:

“Am I at risk for heart disease?”

Cardiovascular disease remains the leading killer of women in America, responsible for more deaths each year than all other causes combined. The well-woman exam is an excellent opportunity to address head-on day-to-day actions a woman can take to improve her cardiovascular risk and prevent other diseases. I often talk with my patients about smoking cessation, reduction in alcohol intake, weight management strategies and dietary education, and perform screenings for diabetes, high cholesterol and hypertension. One thing we can all do to improve our health and overall sense of wellness is incorporate regular exercise into our daily lives.

“How much exercise is enough?”

It has been estimated that approximately 12 percent of all mortality in the United States is related to the lack of regular physical activity. Grave statistics such as these have led the U.S. Department of Health and Human Services to recommend that for substantial health benefits, adults should perform at least 150 minutes of moderate-intensity aerobic exercise, or 75 minutes of

recent years has become yoga, and I often recommend some form of yoga to my patients to promote health and overall wellness in their lives. Yoga is an ancient practice involving physical postures (asana) that are synchronized with breathing. Yoga not only improves strength and flexibility in all areas of the body, but also increases the heart rate, producing cardiovascular benefits and a great sweat at the same time. Regular yoga practice also allows one to learn to focus and calm the mind, which can greatly reduce stress.

The well-woman exam is an excellent opportunity to address head on day-to-day actions a woman can take to improve her cardiovascular risk and prevent other diseases.

vigorous aerobic exercise, weekly. Put more simply, all people should exercise for a minimum of 30 minutes per day on most (five or more) days of the week throughout their lives. This may include brisk walking, bicycling, jogging and other leisure sports. Even active yard work and dancing are considered aerobic activity if they are done vigorously enough to raise the heart and respiratory rates, and lead to sweating and fatigue after sustained periods of activity. One of my favorite forms of exercise in

It is important to work with an experienced and credentialed instructor to learn the proper way to perform the postures and avoid injury. It is also important to consult your health care provider before starting any exercise program.

Sara Mornar, D.O., is with Brooks City-Base OB/ GYN located at Mission Trail Medical Plaza (3327 Research Plaza, Ste. 303, San Antonio, Texas 78235). For more information, call 210-534-0042.

NFIT WOMAN july / august 2012

asK the experts

Breast Health 101 Understanding the vital information available to you in regard to breast cancer and other diseases can help you make informed decisions – and potentially save your life. By Special to NFit Woman The good news is that with the advent of screening mammography protocols and improved technology, there has been a significant increase in the detection of pre-cancerous breast lesions and “early” stage cancer. Detection of breast cancer at its earliest stage results in far better survival, and the detection and treatment of precancerous lesions can actually prevent the development of breast cancer. For more than 20 years, Dr. Morton S. Kahlenberg has had the privilege of caring for patients who have breast diseases. These are some questions he is most frequently asked.

“How and when should I get breast cancer screening, and have there been recent changes to these recommendations?”

A: While the idea of cancer is scary to everyone, knowledge and awareness are of the utmost importance to help prevent it or to detect it at its earliest stages. Cancer experts continue to learn more about the development and treatment of cancerous and pre-cancerous conditions of the breast, and it is imperative that this knowledge be shared. Let’s put things into perspective so everyone can appreciate that breast health is something that affects all of us. Breast cancer is the most common cancer in women. There were more than 230,000 new cases of breast cancer in the United States in 2011, and it is the second most common cause of cancer death in women. There were more than 40,000 deaths due to breast cancer in 2011. The lifetime risk of developing breast cancer is one in eight, or 12.5 percent.

NFIT WOMAN july / august 2012

Kahlenberg: Breast cancer screening in average-risk women includes X-ray examination of the breasts (mammography) and an annual clinical breast exam performed by a primary care physician and/or a gynecologist. I strongly encourage breast selfexamination. This gives women an opportunity to learn what their normal breast tissue feels like, and if done monthly, this may allow for the early detection of changes to the breasts. A woman can then bring this to the attention of her physician. Interestingly, there is controversy in our literature as to whether or not this self-examination makes a difference, but I believe self-breast exams enhance the chances of early detection. I have had many patients in my career who have initiated care because of something they detected in their self-breast exam. Many women still do not do self-breast exams due to concern that they are unfamiliar with the technique and what to feel for. With a little instruction, this is rather easy. The patient plays a key role in

reducing her own breast cancer risk. Women without a strong family history of breast cancer should start having mammograms at the age of 40. The American Cancer Society, the National Cancer Institute, the National Comprehensive Cancer Network and the American Society of Clinical Oncology recommend that mammograms start at age 40 and continue every year thereafter, with the clinical breast exam still playing a crucial role, and breast self-examination being optional. I recommend annual mammography. Last year, a special U.S. task force made the recommendation that a first mammogram should be obtained at 50 rather than 40 years of age. This resulted in a lot of confusion and concern. It is important to note that NONE of the major national cancer organizations endorsed this. Simply put, there have not been any changes to the recommendations that we have followed for more than 20 years. If you are 40 years or older and have not had a mammogram, please get one and get it annually.

Q: A:

“What are the risk factors for the development of breast cancer?”

Kahlenberg: The primary risk factor is being female. While that may be obvious to many, please keep in mind that breast cancer can and does occur in males. Diagnoses in females are 100 times more likely than in males. Age is another key risk factor. Breast cancer most frequently occurs in women ages 55 to 70, but it also occurs outside of this range. Family history of breast cancer, especially in first-degree relatives (siblings, parents and/ or children), is a significant risk factor. Genetics can also play an important role. An individual who already has a personal history of breast

cancer is at a slightly increased risk compared to a woman at the same age and same gynecologic history. Individuals who have had prior biopsies that show abnormally growing cells that are not cancerous are at increased risk. Gynecologic history is important. Women who were young at the age of their first period (menses) and with later menopause onset may be at increased risk. There is also some evidence that obesity and high-fat diets may increase the risk of breast cancer and that breastfeeding may be protective. The bottom line is that we have yet to fully appreciate all underlying mechanisms for breast cancer development, so it is important to be aware of all the factors.

“I have noticed that several of my family members have had breast cancer, as well as other cancers. What does this mean for me and my family?”

Kahlenberg: Genetics plays a fundamental role in the development of breast cancer whether you are the first in your family to get breast cancer or a pre-cancerous lesion or you discover that you are one of many in the family to have been diagnosed with breast cancer. Understanding this is very important because there are risk reduction and cancer prevention strategies for patients who are found to be at increased risk for breast cancer development or those who have breast cancer that may be due to an inherited cancer syndrome. There are principally two breast and ovarian cancer syndromes (BRCA1 and BRCA2) that are responsible for approximately 80 percent of inherited breast cancers. The keys to determining if a patient and other family members has one of these or other inherited syndromes is first recognizing that breast cancer, ovarian cancers and other cancers seem to “run in the family.” The next step is crucial. Individuals should be referred to a trained genetic counselor who specializes in cancer. After a detailed, confidential visit with a genetic counselor, patients can better understand their true risk and whether or not genetic testing should be done.

Kali Chatham, M.S., is a fully trained genetic counselor who specializes in cancer and sees

patients at the Baptist Breast Center located in the Atrium Building at North Central Baptist Hospital. Cancer prevention and treatment is so dependent upon knowledge and the ability of patients to make informed choices. Chatham is unique in San Antonio because of her training and her specialization in cancer. She can be contacted at the Baptist Breast Center at 210-730-9600.

“My recent mammogram was abnormal, and I had a biopsy that is abnormal. What do I do next?”

Kahlenberg: While it can be intimidating and downright scary at first, the key next step is to see an expert in breast disease. This will provide you with all the options and information to make a fully informed decision. This usually means you should see a surgeon who has experience in treating patients with breast cancer, pre-cancerous lesions and other breast diseases. San Antonio has many surgeons, and patients should be proactive in their care by determining how much training and experience surgeons and other doctors have. We live in a medical world of specialists, and there are actually subspecialists who undergo additional training (also called “fellowship training”) in order to better treat breast cancer patients. In surgery, there are principally two pathways to obtain this subspecialty status. One is to complete fellowship training in breast surgery, and the other is to complete fellowship training in surgical oncology (cancer surgery). I recommend that you do your research carefully. It is critically important. The discovery of a breast abnormality is rarely an emergency, and I tell all of my patients that they have the “luxury” of taking the time to learn about their options and to make a decision that is right for them.

Morton S. Kahlenberg, M.D., FACS, is a fellowship-trained surgical oncologist and the medical director of Surgical Oncology Associates of South Texas and the Baptist Cancer Center. His surgical practice is dedicated to the surgical prevention and treatment of cancer, and is located at 8715 Village Drive, Ste. 620, and 502 Madison Oak, Ste. 130. He, his partners and the staff can be contacted at 210-9461400. Please review www.surgoncsouthtexas. com for more information. NFIT WOMAN july / august 2012

 a new you

Non-Invasive

aesthetics It’s a Brave New World Out There By Dan C. Powell, M.D.

if you’re old enough to remember Captain Kirk and Spock fending off ex-

traterrestrials from the Starship Enterprise, or if TV Land is your secret pleasure, you probably recall scenes from the sickbay where Dr. Leonard McCoy performed medical miracle “surgeries” without ever dawning surgical scrubs. And even though Star Trek plays out in the 23rd century, Spock would be envious of some of the near-miraculous medical advancements we have seen in the lowly 21st century. From using gamma knife radiation to perform “bloodless” surgery on brain tumors to using ultrasound waves to remove fibroids from the uterus and robotics to treat prostate cancer, surgeons trained in the fine art of scalpel dissection are having to re-tool with new skills to offer patients less invasive and non-invasive procedures that just 15 years ago were unthinkable. The same is true in the world of aesthetics. Plastic surgeons are in as high demand as ever, but they too are having to re-tool. A host of less invasive and non-invasive procedures have brought the world of aesthetics closer to the front doorstep of many patients who would never have considered “old school” surgical procedures due to their aversion to needles and sticker shock. Less (or no) pain and discomfort, less (or no) “down time” from procedures and less expense are the three “calling cards” of a new wave of aesthetic procedures and treatments already on the market today. Less Pain. Less Down Time. Less Expense. For those looking into cosmetic services, non-invasive aesthetic

NFIT WOMAN july / august 2012

procedures represent a Shangri-La which is increasingly becoming reality. Google “non-invasive skin treatments” and you will get over 5 million search results. Getting a healthier glow and younger-looking skin has long been sought out from department store counters and cosmetic salespersons, but in 2012 technology has thrust itself to the forefront in the battle against aging skin. Microdermabrasion machines now utilize diamond-tipped pens to deliver aluminum oxide beams to work their skin resurfacing magic. Chemical peels are safer and more refined. There are a host of available lasers that can revitalize the skin and “wipe away” years of age and sun damage and erase spider veins. Intense Polarized Light (IPL) is utilized much in the same way as lasers with similar results. Ground-breaking new technology has come to the market offering exciting new options never before available. The University of Texas has developed a revolutionary new approach patented under the trade name “Dermakinetics®” that for the first time delivers specific therapeutic peptides and collagen molecules to the deeper dermis layer of the skin, where blemishes originate and natural healing occur. Dermakinetics utilizes LED light pulses to transport therapeutic treatments across

the epidermis barrier without injections or ablating the skin surface, resulting in age-defying skin rejuvenation, softening acne scars and significantly reducing the appearance of pigment problems, such as freckles and melasma. Coming soon from Dermakinetics: rosacea and acne-targeted therapy and “needle-less” Botox®. Body “contouring” techniques are among the most increasingly popular of noninvasive aesthetic services for eliminating unwanted fat or cellulite and tightening the skin, and very attractive options to those looking for alternatives to liposuction. Without ever submitting to needles, scalpels or anesthesia, you can painlessly sculpt away inches of fat from stubborn areas not responding to diet and exercise. Zerona®, (laser beam), ZeltiqTM, (cryolypolysis, a newer medical freeze therapy), Thermage®, (radiofrequency), VelasmoothTM, (radiofrequency and infrared) and Ultherapy®, (ultrasound) are just a few of the amazing non-invasive therapies now used to contour the body by either tightening the skin or essentially “melting” the fat beneath the skin layers. Lipo-Ex®, is another new exciting non-invasive body contouring device (radiofrequency) that claims to reach deeper into the abdomen than other available treatments, providing impressive results for both losing inches and skin tightening. With the myriad of aesthetic options out there in 2012, it’s truly a “Brave New World” that should be fun to discover for physicians and clients alike.

For more information, contact Dan C. Powell, M.D., owner/medical director, Contour Derma Med Spa, 434 North Loop 1604W, Suite 3104, San Antonio, TX 78232, 210-490-2336. NFIT WOMAN july / august 2012

ď ° weight to go

Intervals Take Your Fitness & Performance to the Next Level By Justin Martindale, PT, DPT, OCS, CSCS, FAAOMPT

NFIT WOMAN july / august 2012

ired and bored of running on a treadmill at the same speed for the duration of your workout? Want to burn more calories? Want to improve your maximum aerobic capacity? Want to increase your sports performance? Want to really increase your overall health? Then you should try interval training or conditioning. In a basic sense, interval training or conditioning is varying the intensity during a workout. It is exercising at a high intensity followed by a specific period of rest or exercising at a lower sustainable intensity. Olympic and professional athletes use this concept frequently but this principle can be applied to almost all persons regardless of their fitness level. Their intensities and durations will vary greatly but the advantages can be significant for all. An example of interval training or conditioning would be running at close to full speed for 30 seconds and then jogging at a moderate intensity for 2 minutes and then repeating this cycle. In general, the harder and longer you go at a higher intensity the longer and slower you go on the easier intensity. However, for those that are really conditioned, the opposite can be true where you exercise very hard for a brief period of time such as 1-3 minutes and just slow down for an even shorter period of time such as 10-30 seconds and then repeat. You can make it as easy or difficult as you need according to your fitness level and goals. There are several potential benefits of interval training but usually the biggest attraction for many people is the increased caloric expenditure. It may seem odd that you can vary your intensity during the workout and burn more calories than a steady state bout of exercise but itâ&#x20AC;&#x2122;s true. Changing the pace of your activity can allow you to effectively work out for longer periods at overall higher intensities versus exercising in a continuous, vigorous state. It also saves you the boredom and monotony of doing the same thing at the same intensity during your workout. High intensity interval training also has another benefit, the afterburn effect. No, it is not the burn you feel in your muscles when you are done exercising. It is the amount of calories you continue to burn after your work out. Your body needs to consume a certain amount of calories after you workout to heal any damaged tissue and return your body to its normal state. You will not get this with

your basic continuous steady state exercise such as running on the treadmill at the same speed and inclination. How great is it that you are resting at home after your workout and continuing to burn more calories than your normal resting metabolic rate? During high intensity exercise, your body is using primarily glucose as its quick energy source but during the recovery you will see a large amount of fat being broken down to fuel recovery efforts by the body thereby decreasing your body fat much faster than just your basic aerobic exercise session. Over the past few years, we have seen an explosion of workout facilities across the nation which base their programs on intervals. Many of them have the results to prove its effectiveness. Some of their clients have the health, fitness and bodies equal to people many years younger. It is really quite impressive to see what some people have accomplished. These fitness facilities frequently change the exercises their clients perform as well as the duration of the workouts. They also frequently group people into classes together to help motivate each other and hold each other accountable. They also make each exercise involve as much of the entire body as possible. Here in lies another benefit: the more muscle groups involved and the higher intensity of exercise, the more physiological benefit. Interval training can be applied to almost any type of workout from weight lifting, sports conditioning, aerobic training, etc. If you want to decrease your time in the San Antonio Rock-n-Roll Marathon or lose weight and body fat, interval training may be a great avenue for you. To maximize the effects of interval training or conditioning, please consult a certified strength and conditioning specialist, certified personal trainer or an orthopaedic or sports physical therapist. As with any exercise program, it is always best and highly recommended to get cleared by a medical doctor before you begin. After you are cleared, try taking your fitness to the next level with interval training or conditioning.

In a basic sense,

interval training or conditioning is varying the intensity during a workout.

Justin Martindale, PT, DPT,OCS, CSCS, FAAOMPT is the president of Promotion Physical Therapy, P.C., a board-certified Orthopaedic Specialist and a fellow of the American Academy of Orthopaedic Manual Physical Therapists. If you have any questions or comments, call 210-479-3334, email promopt@sbcglobal.net or visit www.promotionpt-sa.com.

NFIT WOMAN july / august 2012

 weight to go

ith the increasing popularity of Crossfit and boot camp classes, running enthusiasts preparing for a race like the Rock ‘n’ Roll marathon, and cyclists riding all over San Antonio, isn’t it exciting to see so many people exercising? However, I have a question for you and this is the same one I ask my potential clients during our initial consultation. Is there balance in your exercise routine? I’m not speaking of literal balance training like standing on a Bosu ball on one leg while performing a dumbbell overhead press. I’m referring to a weekly exercise regimen that incorporates all five

The

Importance of Crosstraining

Is your exercise program enough? By Claudia Conley

NFIT WOMAN july / august 2012

components of fitness: cardiovascular endurance, muscular strength, muscular endurance, flexibility and body composition. So many times when starting an exercise routine, we pick one thing that we like or really want to focus on and go full force with that activity. For example, a person who is just starting a running routine will run every day to build up their cardiovascular and muscular endurance with a goal of running longer and faster for that 5k or half-marathon; however, they will often neglect the other important fitness components such as flexibility and muscular strength. Another example is someone who only does weight training because of the strength and change in body composition it can produce but fails to incorporate any cardiovascular activity, thereby neglecting the most important muscle in the body, the heart. This balanced training has often been referred to as cross-training and is a great way to condition different

muscle groups, decrease boredom that often starts to set in after a few months of doing the same routine, and most importantly, reduce the risk of injury from repetitive overuse or strain of the muscles involved in a particular activity. A good example of an exercise regimen that involves cross-training would look like this:

Day 1: Run 2 Miles Day 2: Weight Training Day 3: Swim Laps for 30 Minutes Day 4: Yoga Class Day 5: Run 2.5 Miles This weekly routine involves four components of fitness and combined with a good nutrition program, should produce a change in the fifth component, one’s body composition. The following week of this program can

incorporate other activities as well, such as cycling, a boot camp class, or sprints, etc. The important thing is to keep it challenging and enjoyable while finding what works best for you. With this information in mind, it is very important to keep the concept of balance in our heads when deciding to get started on a fitness routine. Cross Fit and boot camps are great ways to exercise as long as you’re incorporating stretches and/or yoga into your routine. Pilates and yoga are wonderful but make sure to get that cardio in. In a culture where extreme has a tendency to be the “norm” at times, a quote from Euripides says, “The best and safest thing is to keep balance in your life, acknowledge the great powers around us. If you can do that, and live that way, you are a really wise man.”

For more information, find me on Facebook, www.facebook.com/cconleywellfit.

The USANA team in San Antonio is strong, but don’t take our word for it, try USANA for yourself! For more iNFo cAll: Joe @ 210.315.4033 independent rep iD: 3396986

NUTriTioNAlS YoU cAN TrUST NFIT WOMAN july / august 2012

 play outside

building your

fit world i get asked all the time how do I do it. I’ve made a commitment to myself to make health and fitness a priority. With getting up at 2:45 a.m. to do the weather for Good Day Colorado on Fox 31 Denver, traveling almost every weekend for my website “Swept Away with Jennifer Broome” and weekly “Explore Colorado” segment, trust me there are some days I wonder how I do it too. So when I was deciding what to write for my inaugural article for NFit Woman Magazine, I decided to share my tips on building a fit world.

life is a constant juggling act. With family and work commitments, even trying to squeeze in a 30-minute walk, run, or even a stretch session can seem like the impossible some days. By Jennifer Broome

NFIT WOMAN july / august 2012

“Strong Is The New Skinny”  I saw this on a Caliente t-shirt at one of my favorite stores in Denver, Cry Baby Ranch. Building your fit world is not about trying to be the fastest, thinnest, most ripped chick out there. It’s about working out to be strong. I’m not talking about strong as in body builder strong. It’s about being functionally fit with a combination of cardio, weights, Pilates or yoga, and stretching. The Core Of The Issue  Strengthening your core is the best fitness move you can make. If your core is strong, the rest of you will be too. It’s part of the reason I’ve really turned to Pilates and ballet inspired classes at studios like Pure Barre, and abs classes that focus on total body moves like ones that use the Bosa ball, medicine ball, and body bar.

Have Your Power Peeps  These are your fitness friends, trainers and instructors. Make a friend workout date by scheduling a walk, run or fitness class together. I have hiking buddies like Melissa and Carl Olson, both from San Antonio but now live in Breckenridge. When I’m back in San Antonio or traveling with my friend Christy, we always get a run or run/ walk in. It gives us a time to re-connect, chat and enjoy spending time together. Trust me if Christy, a mother of four and successful travel business owner, can schedule in fitness time, you can too! Find the trainer, coach, or fitness instructor you connect with. If you try one out and don’t connect, try another. Power peeps are crucial to building your fit world. My power peeps include my trainers at Pura Vida Club: Erin for Pilates and Kinesis, Cristina for high intensity intervals and a couple of trainers like Tim who teach classes I like. If your gym offers free 30-minute sessions to try out a new fitness routine, try it! That’s how I found these fitness peeps. My favorite power peeps in San Antonio are trainers/coaches Gregg Bell and Sharon Sander. These two still inspire me and cheer me on even though I now live hundreds of miles away. Play Outside  Your workouts should be fun or a stress reliever. They should not be a chore. Be a kid and go play outside. Squats, lunges, push ups, triceps dips and sprints are a lot more fun when you turn an outside playground or park into your gym. There are a ton of options to run, hop, squat, shuffle, dip or push up your way to being fit even in a parking garage. Just don’t forget the sunglasses and sunscreen. Be Social  Talk about your workouts on Facebook, Twitter, Google+ and other social media. On my 39th birthday, I started a 365 day “Workout Warrior Year to 40” blog. It was only intended for me to hold myself accountable with my goal to get in the best shape of my life for my upcoming 40th birthday on July 3rd. I share some of the blog entries on my social media. I challenge my “Power Peeps” to share exercises they are having me do that are easy to do at home. Sharing also means you’ll get inspiration, motivation and cheerleading to get you to your fitness goal. Take It High  I can, and do, hike to high altitudes on a regular basis. Whether it’s hiking with friends or hiking solo for just a couple of miles or to over 14,000 feet, it is pretty hard to beat working out with a view. Take it high is also taking it up a notch. Add intervals at least once a week. These are the key to seeing significant changes. It’s All About You  Building your fitness world ultimately starts with you scheduling the time and making the effort. But realize you’re not going to be able to work out every day. Life does happen. Let me know how you are building your fit world. Find me on Twitter @jenniferbroome or Facebook at www.facebook.com/ JenniferBroomeFans. NFIT WOMAN july / august 2012

 keeping cool

Spice up your everyday routine!

By Kat McMahon

Thanks to the new Salsa craze, it is becoming easier than ever to find a club or restaurant to enjoy a night out that will result in burning calories, as opposed to consuming them.

NFIT WOMAN july / august 2012

there has definitely been an increase in the popularity of Salsa dancing with shows such as Dancing with the Stars and So You Think You Can Dance becoming more and more popular by the season. The world now knows training to be a dancer can be just as tough as training for the NFL, but you don’t need to be a professional dancer to get a great workout. Heck, you don’t even need to be a good dancer! What matters is stepping out on the dance floor and getting your body moving. Dancing is just walking to the beat of the music. Although you may disagree, with the right instructor, it can really be that simple. Dancing, particularly Salsa dancing, can have the same effects on the body as running and walking, except you have the motivational Latin music and new dance moves to add to your collection. Not only does Salsa dancing stimulate your body to help burn off those calories, but it also helps build your coordination while increasing your musicality. The backward and forward stepping motion of the basic Salsa step works the muscles in the legs and hips differently than your body is accustomed to resulting in nicely toned muscles. The “frame” required by both dancers’ upper bodies in order for the male to lead the dance and the female to follow the lead, will strengthen and tone the upper body as well. Now add in the upbeat tempo of the Latin music and you’re in for a great cardio and strength workout that can yield major results. Since Salsa dancing is done with a partner it can also be a great social activity. Whether you want to expand your circle of friends or add to the list of date night activities with a loved one, learning to Salsa dance can assist in both. Can

you think of another way of getting your daily workout while socializing at the same time? Having friends or a spouse to enjoy a new activity with can always aid in keeping each other motivated. Thanks to the new Salsa craze it is becoming easier than ever to find a club or restaurant to enjoy a night out that will result in losing calories, as opposed to consuming them. Looking for new ways to relieve stress? Salsa dancing can take your mind away from the stressful, boring routine of the day-to-day life we have so often become accustomed to. With over 15 years of experience teaching Salsa dancing all over the world, Lee Rios, Owner of Semeneya Dance Studio, says “I love that I am not only inspiring people to want to lead healthier physical lives but also providing an outlet for professionals from all industries to leave the 9 a.m.–5 p.m. stresses at the door to come and let loose for a couple hours.” When learning how to Salsa dance, all you need to do is show up prepared to have a good time. Let the music, and your instructor, be in control and guide you to becoming a better dancer. Whether you are interested in becoming fit, connecting with people while learning a fun activity or simply relieving some piled up stress, Salsa dancing can definitely spice up your everyday routine.

Whether you are interested in becoming fit, connecting with people while learning a fun activity, or simply relieving some piled up stress, Salsa dancing can definitely spice up your everyday routine. For more information on learning to salsa dance, contact Kat McMahon by sending an email to kat@katmcmahon.com.

NSIDE BUSINESS

NFIT WOMAN july / august 2012

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 keeping cool

No Rhythm?

No Sweat!

Why Zumba is a workout for You! By Lisa Andrade Gónima

At a Zumba studio in Helotes, you can imagine you are dancing at one of the hottest nightclubs in South America. I’ve been to the most popular venue in Colombia where everyone is dancing and sweating on a jam-packed dance floor. The only thing missing at Zumba class are the constant shots of aguardiente (Colombia’s equivalent to tequila) being passed around. From teen girls to middle-aged women and men in all shapes and sizes, everyone is shaking their hips, toning muscles and exhaling confidence with each beat. In 2008, I couldn’t resist the late night infomercial and I purchased the Zumba DVD set. I did my first “class” in the living room with giggling children watching from the kitchen table. Four years later, I’ve become addicted to the jumping, hot spot that is Studio Vida in Helotes. Sometimes I feel like I’m going to die, but I can’t stop. It’s similar to the sensation of death by shooting leg pain I used to feel when I attempted to run on the treadmill (yawn) except that I could stop after five minutes. I have issues with my feet and since I’ve rediscovered Zumba I never attempt to run. I cumbia, merengue, salsa and yes, even Shakira my way through the hour-long class. I gasp for air, slow down, mess up on the steps but the greatest thing about Zumba is that no one cares. On one Saturday the instructor made me laugh when she yelled: “It doesn’t matter how you look! Remember, the more you shake the more you lose!” Everyone is there for the same reason - to burn calories and have fun. Maybe even look a little sexy while you’re at it. You will feel sexier, that’s for sure. If you’ve always wanted an excuse to dance with a pole (yes, even the men can’t help themselves to the pole), then Zumba is for you.

f Uno, Dos, Sweat!

Wondering how all this shimmying and thrusting came about? It was in the mid 1990‘s when Alberto “Beto” Perez, an aerobics instructor in Cali, Colombia, forgot his music and decided to

NFIT WOMAN july / august 2012

improvise with cassette tapes he had in his backpack instead of canceling on an aerobic studio full of moms. Salsa, merengue and cumbias evoke feelings of happiness and joy unlike a workout with the repetitive counting of the aerobic class. That day in Cali was when Latin dancing became an energetic party that took the focus off an intense workout and placed it on fun, fast, dance movements. Today, Zumba has evolved to include reggaeton, hip-hop, flamenco, belly dancing and even Bollywood. The average class burns 500 to 1000 calories. The workout’s fast and slow intervals with resistance training means despite getting caught up in the music, you will definitely feel the progress in your aching muscles after class.

f Cumbia, Baby, Cumbia!

Three months after the birth of my son, my cousin invited me to try out her Zumba studio. The smell of Sonic tater tots was calling my name as I walked into Studio Vida next door and made my way through the jam-packed reception area. Everyone was extremely friendly and eager to get on the dance floor. Three minutes into the class I was smiling and thinking “wow, I’m going to pass out. I wonder if my cousin will remember to tell the class that I just had a baby. I’m going to fall on the floor, but wait, is this a Kumbia Kings remix?” Zumba instructors also have secret powers in their enthusiasm to motivate you. Watching them have fun keeps me from not only quitting in the middle of a high-energy song, but also coming back for more. Monica Vera’s endless passion for dance and fitness helped her create a family of instructors and loyal Zumba enthusiasts as founder and owner of Studio Vida that has been growing since 2009. As a businesswoman, she’s invested thousands of dollars in the safest floor, amazing lighting, sound and mirrors at her studio. She recently opened a second location in the medical center area. A St. Mary’s University gradu-

The average zumba class burns 500 to 1000 calories.

ate, Vera left her position at USAA after thirteen years to raise her two children. While a stay at home mom, she discovered a way to combine her talents to motivate, dance and inspire others into shape. Recently at a free Zumba demo during Fiesta at Market Square, Vera explained, “Zumba is for everyone. It’s about the music. We remind you not to worry about what the instructors are doing. Just keep moving.” A couple of classes at Vera’s studio, and you’ll quickly First ever experience Zumba class the benefits sponsored by of group WalMart at exercise. I Fiesta de los can’t tell Reyes hosted you how by the Rey many times the person Feo Consejo in the Educational front row, Foundation, led channeling by Studio Vida Beyonce on Saturday with two April 21st under left feet has the Gateway brought joy Plaza Stage. and inspiration to my workout. On any given day of the month in San Antonio, you can find a Zumba class in your neighborhood. Visit zumba.com to see where a class is shaking up near you. Just beware; Zumba will lead to more energy, toned muscles, Pit Bull on your iPOD and spontaneous Jennifer Lopez choreography while washing dishes.

NFIT WOMAN july / august 2012

& Style 56

NFIT WOMAN july / august 2012

Dress: Yoana Baraschi earringS: Bejewel necklace: Claudia Lobao

HEATHER MAGARIAN

founder of little miss manners Dress: Nicole Miller jewelry: Liza Beth

NFIT WOMAN july / august 2012

top & skirt: Nanette Lepore earrings: Claudia Lobao bracelet: Lordane

â&#x20AC;&#x153; Manners are not innate, they are learned.

Well-mannered and charming children mature into likewise adults, which will subsequently help build personal and business relationships.â&#x20AC;?

NFIT WOMAN july / august 2012

Heather has achieved world champion status as an Irish dancer and was a successful model living in London, England. Together with her British husband, Heather is happy to be settling back into life in San Antonio, Texas, where she was raised. While keeping busy hosting High Tea in her home for her girlfriends, sheâ&#x20AC;&#x2122;s realized her passion is etiquette. A drive to cultivate charm and etiquette in the next generation of San Antonio women has motivated her to start Little Miss Manners, an etiquette school for young children.

Dress: Trina Turk jewelry: Claudia Lobao

HaiR STYLIST: Tabitha Castro, Visible Changes La Cantera wardrobe & accessories: Julian Gold photographer: angela michelle NFIT WOMAN july / august 2012

 lose it & love it

Boot Up summer for

And challenge yourself to a buttkicking boot camp experience.

By Laila Facusse

laila’s boot camp will help you change physically as well as mentally. It is focused on helping each person challenge themselves and grow and learn to achieve long term results. It is for all levels of fitness; everyone regardless of fitness ability or expertise is welcome because there is always room for transformation. Laila’s Boot Camp is a six week challenge where campers meet three times per week at 5 a.m. Workouts consists of highly effective cardio training, agility drills, strength training and helping you achieve a strong core. It is designed to have the Size 13 219 lbs / maximum results for each  e r o f Be person’s individual needs at the level and pace that feels right for you. The six week challenge has been designed to not only sculpt your body but burn body fat and build strength and endurance. Our number one priority is results. Every camper is invited to come to the first meeting where we will asses body fat percentage, waist and hip measurements, and a fitness assessment that you will be able to compare to on the last day of boot camp. You will be weighed in every week to track your progress. This camp is about transformation so you will want to keep track of how much you have accomplished! In our past boot camp, the winner of the most percentage of weight loss was Erica Hampton who lost a total of 20.5 pounds in six weeks! She had been struggling with her weight for the past six years.

NFIT WOMAN july / august 2012

AFTER  195 lbs / size 10

About Laila

I have been in the fitness industry for 12 years and I am a certified AFAA Personal Trainer, Les Mills BODYPUMP, Indoor Cycle, Silver Sneakers as well as a Zumba and Zumba Toning Instructor. I am also a Certified Nutrition Specialist. I have been an athlete all my life. I was a gymnast for 12 years and have always been involved in sports. I am very passionate about my job and helping people to be active and healthy. I enjoy watching people not only transform physically but the way their lives change and how much longer people will live if they change to a healthy diet and an active life. I am also a National Physique Committee (NPC) competitor. It is a challenge but with commitment and determination anything can be done!

“I always try to walk around smiling, joking and looking as if I’m generally a happy girl, but I wake up day after day feeling uncomfortable with myself with no motivation to change it,” Hampton said. “I’ve tried all the advertised diets and joined every gym I could in San Antonio.” Hampton joined Laila’s Boot Camp and her initial weight loss goal was 20 pounds. ”I joined boot camp and at first I didn’t think I was going to make it through, but with the support of my boot camp team and the motivation I lost 20 pounds in six weeks,” she said. “This is just a jump start for me; I was able to achieve my goals because of the support and fun workouts. Boot camp has really had a big impact on me physically and mentally. I found a new lifestyle and am excited to continue working on my health and fitness journey.” If you are ready for a change of lifestyle, to lose weight, to be strong and be healthier, join Laila’s Boot Camp. See the transformation you have been waiting for!

For more information on Laila’s Boot Camp please call 210-296-4795 or email me at: laila_facusse@hotmail.com. NFIT WOMAN july / august 2012

 lose it & love it

“

This is by far the

best decision I have ever made.”

AFTER  148 lbs / size 6 62

NFIT WOMAN july / august 2012

Inspiration in a Can: susie talboy’s success story

By Sean Burton Photography (left page) by Talboys Photography

susie talboys has made so many amazing changes in her life in only a short period of time. When she walked in the gym for the first time in a long time after trying different things and hiring different trainers, she was over 200lbs, size 16 and only stands 5”1’. Although she may have had weight and health working against her, she stepped into a familiar realm with dedication and commitment written all over her face. Not only did she get it done, she got it done the right way, through hard work, healthy eating, dedication and commitment. “My idea of health and fitness, in the beginning, was working out whenever ize 16 S I could. I would try for a few times a / s b 1l e  21 week. I would try to eat my healthiest Befor but things wouldn’t workout like that every time. It was hard making healthy choices when you would eat with family or friends frequently. I knew I had to make a change, I just didn’t know how to go about it. I tried working out on my own several times and they never worked to my advantage. I knew I had to hire a professional to help get me where I wanted to be.” Susie then hired a trainer, or two. After a few trainers in her past, she began to try her hand at Krav Maga group classes. A few years past and little change happened. When most would just throw in the towel and give up or go the easy route with surgery, Susie decided to try it again with something different.” In the past, my trainers weren’t very consistent and the results weren’t very conducive to keep my motivation going. Unfortunately, I wasn’t very consistent in my group classes either.” Susie began working with the owner and lead trainer of SeanBFit in Home Personal Training and all has worked well in her favor. Down to a size 6-8, 55lbs

lighter, weight training 4-6 times a week, running 5-6 miles, 7 days a week, and having her diet spot on, she is a whole new woman.”The majority of my weight gain happened in through my school career to the end of college and became a struggle for six years total. I always had a habit of putting others in front of myself. After it was all said and done, I knew it was time to focus on myself. That is when I invested in SeanBFit In-Home Personal Training. Needless to say, my life had changed dramatically afterwards. The weight was coming off and with that, the motivation was coming in. Now I workout seven days a week and my diet has never been better. I am still going to keep pushing for more and for better. This is by far the best decision I have ever made. Now I keep my goals out of reach, but in sight. This keeps me working towards them more and more until I finally get my hands on them.” If you ask Susie, she would tell you that her results are in direct relation to the amount of knowledge and motivation from her current trainer. She admits to hitting a couple of plateaus but nothing that she couldn’t handle. Her story not only inspires everyone around her, but it inspires me as well. Her work ethic is so addictive it just rubs off on you and all of a sudden you’re pushing for more and better every day. I feel we can all relate to her situation of being so caught up in life and what is going on that we tend to forget about ourselves from time to time. We can’t help it, we get busy. However, that is no excuse to ignore your health and fitness. If Susie Talboys, a full time teacher with a real work schedule and real life scenarios can make it happen then you can as well.

For more information, call 325-650-7538 or email seanbfitpro@gmail.com. NFIT WOMAN july / august 2012

 lose it & love it

fitness Sharing the

Journey

“

I decided I was going to start focusing on how I felt instead of devoting time and energy into retaining a certain number on the scale.”

By Damaris Díaz

it’s been a year since I started trying to get back to working on my fitness. It has been quite a journey as fitness was not consistent in my past. I decided to live a healthy lifestyle which started by actively working out. I didn’t realize how much of a difference I would feel physically every time I finished a workout. Then I decided I was going to start focusing on how I felt instead of devoting time and energy into retaining a certain number on the scale. Instead of being skinny and weak, I wanted to be strong. I continued to work hard and learn a lot in that one year, as my healthy lifestyle developed. There are a few reasons as to why I am now avidly interested in fitness and how I continue to stay motivated. Inspiration: If I find myself searching for new ways to be active rather than getting bored and quitting, I know I’ve found something that’s made a positive difference in my life as well as others. Results: If you keep at it, you will see them. Certain people are going to see results faster than others, which is why some people tend to give up too soon. Maybe it will feel like too much trouble, but keep going. The “Good Sore”: I actually like when I do so much work with weights that I’m sore for a day or two afterward. Some people don’t like being sore, but to me it’s proof that I’m working hard and results are sure to come. Self-Sufficiency: An increase in strength means you can do more things for yourself rather than having to ask for help. Energy: Before I started working out, I felt tired all the time. Now, I’m a bundle of energy!

NFIT WOMAN july / august 2012

f f green downtown:

1017 n. Flores Street San Antonio, tX 78212 (210) 320-5865 Sunday-thursday: 9am to 9pm Friday: 9am to 8pm Saturday: Closed

green At Alon:

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NFIT WOMAN july / august 2012

 special to nfit woman

Q&A with International fitness model and celebrity

Alicia Marie A few tips on how to keep your booty high and tight By Special to NFit Woman

mid-april I had the opportunity to sit down for a brief Q&A with international fitness superstar and celebrity author of The Booty Bible. Alicia was in town on her book signing tour for a scheduled stop at the 365 XTREME grand opening and was gracious enough to share a few of her secrets with me as we sat in the lobby

of the Westin La Cantera hotel. If you’ve never seen a picture of this woman’s flawless body, well, I highly recommend it. Aside from the fact that she is gorgeous; she is more importantly the definition of long, lean and pretty close to physically perfect. How did you get involved with fitness? I’ve always had a lot of energy and being from the South, food

NFIT WOMAN july / august 2012

has always had a huge presence so the amount of energy I have is a good thing. I grew up doing Disney’s Mousercise aerobics and was always very active in school by participating in track and other sports. I started competing in fitness in 2002 after studying journalism and won my first competition in

2003. In 2004 I competed in10 fitness competitions. (Fitness competitors typically do a few competitions a year.) I love the positivity of fitness. Most rewarding aspect of your fitness career? Working with young people. I worked with MTV on a youth fitness initiative and strongly feel that if you can capture young people’s interest in fitness while

they are young then they will grow up with a stronger inclination to continue being fit. Staying involved with community fitness in Los Angeles where I live is very important to me. I have worked with the city in the past on community initiatives to try and keep people healthy and fit. How do you stay fit when you travel? Do your research ahead of time. Once you know where you are going find the nearest gym. Pack your workout clothes first. I find that people use eating bad as an excuse when they travel. It’s not that hard to eat clean even when away from home. Virtually anyplace you go will have chicken, fish and steamed veggies. Order your salads with no dressing and stay away from white carbohydrates. Don’t overindulge just because you are not at home. You don’t have to pack a cooler. Take healthy snacks such as nuts and quality bars with you while you’re travelling so you can snack healthy and not be tempted to make poor food choices while in the airport. Impetus behind The Booty Bible? Most of my clients are female and always ask how to lift their butt. It’s the #1 thing people ask for advice. There are different types of butts and people need to know what they are doing right and what they are doing wrong.

What is important to you in your life besides fitness? My family is the most important thing to me. I have two younger sisters who I adore and a long-term boyfriend who is my rock. He is the Yin to my Yang. What’s your favorite workout? Leg day! Legs are the hardest and if you change your mindset about leg day you won’t dread it quite as bad. Below is a sample leg/butt workout that I alternate. Biggest piece of advice you would give to women who are in shape but are having a hard time staying motivated? Two things – most women like clothes. Think about trying on clothing. Think about dressing room mirrors and how you’ll feel when something is ill-fitting because you’ve eaten bad all week. Second, when you like how you look and feel you respect yourself more. That’s why taking care of your physique is important. The way you feel about yourself directly affects how you perceive life. It’s all connected – mind, body and soul. You’ve got one life. Make it fantastic!

For more information on Alicia Marie visit www.fitpop.com or follow her on twitter @ twitter.com/#!/ AliciaMarieBODY.

“The way you feel

about yourself directly affects how you perceive life. it’s all connected, mind, body and soul.

You’ve got one life. Make it fantastic!”

NFIT WOMAN july / august 2012

 hit the books

Beat the Booty Blues Tighten your tush this summer with booty commandments from the “Booty Bible.” By Chinyere Okoro With the media surrounding starlets such a Scarlett Johansson, Beyoncé Knowles, Jennifer Lopez and Kim Kardashian, plus the invention of the Booty Pop™, Alicia Marie and Maria Miller’s The Booty Bible is a welcome guide to the average woman seeking Hollywood curves. With its bright, easy-to-read layout and illustrated exercises, this book makes exercise fun and simple. My favorite aspect of this book is the importance

NFIT WOMAN july / august 2012

placed on diet habits. I have been doing squats and lunges for years with little results; The Booty Bible not only showed me where I was wrong, it also taught me how to fix those bad habits. The butt is comprised of three different muscles: the gluteus maximus, gluteus medius and gluteus minimus, which work as one system. The workouts are then defined as either functional or compound. Functional workouts are easy because they are similar to everyday activities such has climbing stairs or lifting something; however, compound moves are the best route to faster calorie burning. The booty workouts are separated into levels from beginner to “gym rat”, so there is no need to worry about getting in over your head. Plus, all of the workouts can be done from home because there are no machines and equipment needed is minimal! Once you have covered the workouts and gotten a handle on where you are at physically, the next section called “Booty Foods!” addresses the proper amounts of protein and the difference between good and bad carbs and fats. That’s right, not all carbs and fats are bad for you! There is even a shopping list included to take with you to the grocery store. How convenient! The Booty Bible makes it all look and sound easy, not to trick you into thinking it’s simple to change your lifestyle, but because it IS! Following the Booty Commandments according to your own personal goals and needs, plus the diet tips will have your bum ready for summer in no time at all!

For more information, visit www. fitpop.com.

Transforming the Idea of

Wellness

Change your outlook on stress management, fitness and life through “Metamorphosis.” By Chinyere Okoro

In this day and age, it is both difficult and simple to lead a stress-free lifestyle. Difficult because of the crazy, fast-paced world we live in, and simple because people who have “cracked the code” so to speak, are becoming more accessible through books and the Internet. Dr. Charles Webb guides his readers to “the principles of ageless living” via the Reclaim 24 lifestyle system in his book Metamorphosis. The first few pages are arguably the most important as they introduce the five pillars of optimized health and provide the foundation for the plethora of knowledge that follows. The introduction also answers the question, what is wellness? Therefore, Webb ensures that the reader isn’t beginning his or her journey blind. Webb informs the reader that he or she must “meet stress with open eyes” and explains the effect stress can have on your life while listing some common signs that your stress is getting out of hand. The Reclaim 24 lifestyle places a lot of importance on stress management, so the key to managing stress is to understand it and know how to minimize it. Although the human body has an “automatic stress-protection system,” Webb provides some steps to follow when that built-in defense mechanism isn’t enough. Part One of the text covers the mental aspect of the wellness journey. First, one must make the conscious decision to change. Webb challenges the reader to question his or her everyday health choices. Often we think that little slip-ups won’t matter in the big picture but it’s those little decisions we make that add up in the end. Webb also explains the effectiveness of pain as a motivator. According to him, “when the pain of remaining

the same become heavy–when it begins to outweigh the inconvenience of drudgery of developing new habits–that’s when we move into action.” Webb also cancels the “making time” excuse as “there is no time to find, only time to allocate.” This mantra proves useful in day planning; we always find time for things we truly want to do. We must simply dedicate ourselved to the program and keep in mind not only the pleasure of finally getting on the right track, but also in not having to face the pain of staying the same. There is such a thing as over-exercising. In Part Two of the guide, Webb explains how to exercise

have on people, the processed food industry and chemical industry. These factors are parts of our everyday lives that are actually working against us in terms of health. If you ask the average person what a doctor’s job is, they would answer that doctors help you get better when you’re ill. That’s actually the wrong answer because it ignores the aspect of wellness care. It is important to find a wellness practitioner that is aligned with your personal needs. For example, a naturopathic doctor can help with diet, exercise and sickness care. Before reading Webb’s book, I had no idea what my

Webb’s book puts everything you need to know about wellness into easily understandable terms and analogies. smarter, not harder. In weight loss culture, “go hard or go home” is a repeated phrase that actually holds very little merit. Choosing the right kind of foods and combining those healthy practices with the Reclaim 24 Workout plan can eliminate the days of spending hours on the treadmill hoping for results. Webb also debunks several weight loss myths in this section. There is so much misinformation spread through word of mouth and false media representation; it is important to know what is fact and what is fiction. Part Three teaches the “Big Five” Stress Agents: poor information, sickness care in place of health care, pharmaceutical companies that are not concerned with the effects their drugs

aunt, who is studying naturopathic medicine, was learning! I’m so much more interested now that I understand the benefits of the field. Conclusively, I learned a lot from this book. There is a whole scientific aspect of wellness that many people are either not aware of or don’t know how to process. Webb’s book puts everything you need to know about wellness into easily understandable terms and analogies. This book’s most important quality is that it makes incredibly valuable knowledge accessible in an easy package.

For more information, visit http://drcharleswebb.com/ category/metamorphosis-notes/ NFIT WOMAN july / august 2012

ď ° fiscally fit

Renting vs. Buying Women are investing By Buying Their Own Homes. By Edna De Saro

today you will find more independent women investing by buying their own home. After all, shoes and designer handbags can only get comfortable with the latest fashions. Owning a new home can give you a sense of independence and financial security. In the local housing market today, you will not only find historically high affordability but historically lower rates and lower acquisition costs as well. You may find yourself listing the pros and cons of renting vs. buying. The chart to the right illustrates the comparison between renting vs. buying in todayâ&#x20AC;&#x2122;s historically high affordability market.

For more information visit www.lonestarnationalbank. com or call Edna De Saro at 956-984-2835.

If Your Rent Is

Purchase Price of Home

mortgage payment

income needed

$500

$100,000

$474.32

$1,500

$600

$120,000

$569.18

$1,750

$650

$130,000

$616.61

$2,000

$700

$140,000

$664.04

$2,250

$750

$150,000

$711.48

$2,500

$800

$160,000

$758.91

$2,750

$850

$170,000

$806.34

$3,000

$900

$180,000

$853.77

$3,250

Terms in above grid based on 5% down payment on a conventional loan with 740 FICO score. Mortgage payment reflected above is based on a 30-year fixed-rate mortgage at a rate of 4.375%, which is subject to change and does not include property insurance, mortgage insurance or taxes. Income needed to qualify is based on debt-to-income ratios that are required by private mortgage insurance providers and are subject to change.

NFIT WOMAN july / august 2012

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 fiscally fit

Stop with the talk,

Start Walking the Walk Getting real with Healthcare costs By Lenore Kaiser

Before I get started on my roller coaster, let’s just say I’m not one to ask, “How do I look in this dress?” My position is if you have the right to ask, I have the right to be honest. So, with that being said, let me apologize to everyone I might offend, when in reality the only ones I will offend are those that are guilty of not walking the walk. This is the first corporate wellness segment in NFit Woman Magazine and out of all people ... they ask the most “honest” person to take over this segment. I have over 15-years of corporate wellness experience and to be quite blunt, there is nothing pretty about it. Having to work with three entities in corporate wellness–brokers, companies, and insurance providers–I literally have front row seats to the Spurs games and “nasty” pretty much sums it up. So, if by now you are offended, please stop reading. For most employees, the heath-care news the past few years is about the same–rising cost, rising insurance premiums yet less coverage. Let’s go ahead and kick everyone while we’re down. Economically, things aren’t so great either! Health care remains to be one of the biggest expenditures of not only an employer, but also employees, especially ones with families that are dependent on it. More and more companies are leaning towards high-deductible plans that in reality are unrealistic and leaving little to no other options to take care of miscellaneous care, like a cold, minor fracture or general check up. You literally have to be dying (a bit exaggerated, but I’m sure most get my point) to get any benefit from these high deductible plans. The common sense person can understand why companies choose these plans. It’s all about the bottom line and saving money. Personally, being a business owner, I understand. Why should I have to be responsible for YOUR bad habits? When it’s all said and done, that is what it comes down to. Companies are maxed out trying

NFIT WOMAN july / august 2012

to wear every hat for most employees who refuse to be accountable for their own well-being. A large percentage of health care issues can be resolved if each and every one of us took ownership of our body and simply did the right thing like eat right and exercise in any remote way. The reality is, most people don’t. The result of which, Mercer survey found that 32% of large employers last year offered a consumer-direct highdeductible health plan, up from 23% the year before–the biggest such increase ever recorded. The bottom line is companies are left with no choice if they tend to still offer employees benefits. What are some possible solutions? One is preventive services such as non-insurance plans that provide employees with health care discounts at a low-cost to take care of the miscellaneous health care needs. The up side is it keeps cost down on insurance rates rising for employers, keeps cost down for employees with minor care needs (which are over 70% of health care issues), and is quite inexpensive regardless if it’s an employee or employer paid program. Two, make sure you stay in-network. In-network doctors and hospitals contract with the insurance company for a reasonable agreedupon amount. Out-of-network providers don’t have to put a limit on what is “reasonable” and your insurance provider doesn’t have to cover. End result, you have to pay. Three, challenge your doctor and insurers. If you talk to your doctor ahead of time about costs and explain that a procedure is more than you can afford, the physician can often modify treatment. If you get a bill that you think your plan should have paid, immediately contact both the doctor’s office and insurer to address it. Be proactive! Be responsible! Stop the talk and start the walk to taking a stand on a better you! Contributor: Lenore Kaiser Wellness Director & Owner Kaiser Medical Management 1-800-7640418 www.kaisermedicalmanagement.com.

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 foodies

Lunch is served Bohanan’s lunch menu elevates midday dining By Special to NFit Woman

What’s a typical lunch hour for you?

A. Multi-tasking at the nearest restaurant as you choke down yet another overcooked burger. B. Sitting at your desk, wolfing down a substandard sub and praying that the meat is fresh. C. Taking a trip down the hall to the nearest vending machine. D. Enjoying a mouth watering meal prepared by one of San Antonio’s premier chefs, presented on fine bone china, in an elegant atmosphere conducive to business meetings, socializing, or simply savoring the moment. If you didn’t answer D, then you have not experienced the sheer, unadulterated pleasure that is lunch at Bohanan’s Restaurant and Bar. If you had, the other choices would be obsolete.

NFIT WOMAN july / august 2012

Lunch Menu Highlights Slow Roasted 10 oz. Prime Rib

Chef Mark Bohanan has elevated lunch to more than a meal—it is a culinary experience unlike any other. Located at street level, Bohanan’s Restaurant and Bar provides the same attention to detail and service that patrons of the second floor Bohanan’s Prime Steaks and Seafood have come to expect. Polished wood panels and antique mirrors glow in the soft light, while cordial bartenders practice the art of contemporary mixology at the elegantly appointed Old World, 70-foor Cherry Wood bar. Antique mirrors and chandeliers, hand blown stemware, and exquisite bone china are just a few more of the luxuries that await you—and that’s before you even place your order. Begin your meal with Chef Bohanan’s flavorful Crab Cakes served with a savory Tomato Avacado Remoulade Sauce. Follow that with something light such as the Nicoise Salad with Seared Sashimi-grade Tuna, or the Poached Lobster and Heirloom Tomato Salad dressed in a Saffron Vinaigrette. Want something heartier? Try the mouthwatering Roasted Lamb Sandwich with Marinated Eggplant and Red Pepper Caponata, Texas Goat Cheese, Arugula, and House Pub Mustard, served on a Toasted Hoagie Roll. Or sink your teeth into either the Slow Roasted 10 oz. Prime Rib, or the Braised Akaushi Short Ribs. Both are done to perfection and absolutely amazing! While you dine, relax and enjoy the scenery from the many windows overlooking the beautiful courtyard, complete with soothing fountain, or take in the pulse of downtown from one of the Houston Street views. And, as you feel yourself unwind, you will realize that Bohanan’s has forever changed the way you look at lunch, elevating it from an interruption to your day to the highlight of your week.

Bohanan’s Restaurant and Bar is open for lunch from 11 a.m. to 2 p.m. Monday-Friday. For information and reservations call 210-472-2202.

Served with House Slaw, Au Jus, and Fresh Horseradish Crème Fraiche.

Roasted Lamb Sandwich

Roasted Lamb, Marinated Eggplant & Red Pepper Caponata, Texas Goat Cheese, Arugula, House Pub Mustard on a Toasted Hogie Roll.

Poached Lobster and Heirloom Tomato Salad

Heirloom Tomatos from Rainbow Farms with Cold Water Lobster Tail and Saffron Vinaigrette.

Braised Akaushi Short Ribs

Braised in Veal Stock, Red Wine, and San Marzano Tomatoes with Cannaleni Beans.

Nicoise Salad

Seared Sashimi-grade Tuna on Field Greens with New Potatoes, Nicoise Olives, Roma Tomatoes, Haricot Verts, and Egg.

Spicy Shrimp Gazpacho

Jumbo Gulf Shrimp, Spicy Tomato Purée with Avocado and Fresh Vegetables.

Balsamic & Herb-Cured Salmon

On Rye Flatbread with Horseradish Cream Fraiche, Shaved Red Onion and Tomato.

Crab Cake

Served with Tomato Avocado Remoulade Sauce

Chef Mark’s Frito Pie

Seasoned Ground Beef served on a bed of Chili Cheese Fritos and Garnished with Lettuce, Tomato, Avocado, Cilantro, and Sour Cream.

NFIT WOMAN july / august 2012

 foodies

Farming Out Welcome to Farming Out — a resource for healthy, delicious recipes featuring seasonal produce available at San Antonio’s local farmers markets! By Krista Adamson

So you went to the farmers market and it was lovely. You wandered, nibbled, sipped, talked, listened, admired and maybe even photographed. Now you’re home and your belly is full. The crisper is loaded, and the euphoria of your farmers market experience is waning. The weekend passes; the hectic week begins, and suddenly your beautiful produce is beginning to wither. You then recall the proud local farmer exchanging bills for produce, while you grin excitedly, and then suddenly, you feel a twinge of shame. You wonder: what in the world should I do with these fruits and veggies? Fear not, I have some ideas for you. In case you haven’t noticed, it’s hot outside! Summer has arrived, and we can all expect to spend the next several months seeking relief via ice cold beverages and repeated trips to pools, beaches, rivers and lakes. To honor the arrival of summer and acknowledge our collective desire to cool ourselves in any way possible, let’s beat the heat with cool, crunchy cucumber salads! Cucumbers are a tasty, low-calorie delight that can soothe your body, inside and out. Eating fresh cucumbers is a great way to aid the body’s natural digestion. The cucumber’s skin is rich in fiber and helps the body remove harmful toxins and free radicals. It also contains vitamin C and caffeic acid, both of which help soothe skin irritations and reduce swelling. Puffy eyes from allergies? Suffering from a sunburn? Put a cuke on it! On a recent visit to The Quarry Farmers and Ranchers Market, I found an abundance of cucumbers. Cucumber season has just begun and should linger for the next few months. You will typically find two types of cucumbers at most farmers markets, slicing and pickling. Slicing cucumbers tend to be larger than pickling cucumbers with smoother skin. For any of these salads, I recommend you opt for a firm, slicing cucumber without soft spots or withered ends. You can store them unwrapped in the crisper drawer for up to a week, but I recommend you use them as soon as possible. Unlike supermarket varieties, these cucumbers are un-waxed, so peeling is optional and a matter of personal preference. As with most veggies, the skin is loaded with nutrients. If you don’t mind the taste or texture, then go ahead and leave the skin on.

NFIT WOMAN july / august 2012

Creamy Yogurt & Mint Cucumber Salad

3-4 medium quartered cucumbers, sliced into ½ inch pieces 3/4 cup plain Greek yogurt 3 tablespoons freshly squeezed lemon juice 1/3 cup chopped mint 2 teaspoons chopped garlic 1/3 cup chopped red onion Salt and freshly ground black pepper Optional: Sprinkle with crumbled feta cheese, parsley can be used in place of mint Whisk together, toss with cucumbers, stir in mint, and sprinkle with feta if desired.

Sesame-Miso Cucumber Salad 3-4 medium quartered cucumbers, thinly sliced 2 tablespoons sesame seeds 3 tablespoons miso or soy sauce 2 tablespoons rice vinegar 2 tablespoons honey or agave nectar 2 tablespoons hot water (omit if using soy sauce) 3 teaspoons sesame oil 1-2 teaspoons of crushed red pepper or sriracha sauce Whisk together and toss with cucumbers. Note: I used black sesame seeds, but any variety will do.

Cucumbers with Mustard-Dill Vinaigrette 3-4 medium quartered cucumbers, thinly sliced 1 tablespoon sherry, white wine or rice vinegar 3 tablespoons extra virgin olive oil 1 tablespoon dijon or whole grain mustard 2 teaspoons honey ¼ cup chopped fresh dill Salt and freshly ground black pepper Whisk together, toss with cucumbers and stir in dill.

Cucumber Salad Three Ways

Serves 4 and will keep for 1-2 days Cucumber Prep: Wash, dry, trim the ends and peel (if desired) 3-4 medium cucumbers. Halve lengthwise and use a spoon to scrape out the seeds. I prefer a little peel, so I just peeled off a few strips, allowing half of the skin to remain.

NFIT WOMAN july / august 2012

 up & coming

off to

Camp A Parent’s Guide to Local Summer Camps Now that school’s out and the San Antonio heat is in full force, that can only mean one thing for your children: summer camps! Summer camps are a great way to keep your kids physically, mentally and socially active during the season where eating junk food and watching TV can unfortunately become the norm. Traditional camps can have campers stay for weeks in cabins while participating in tons of outdoor character building activities. But now, summer camps come in all shapes and sizes lasting from overnights to half days and can focus on a variety of goals from education and athletics to dance and art. Keep your children off the couch this summer by enrolling them in one of these many camps! ➻ Educational Camps San Antonio Botanical Gardens Camp Multiple one-week camps are available for children ages 3-12 that explore gardening, horticulture and nature as well as design skills and creativity. Aftercare is available. http://www.sabot. org/?nd=summer or 210-207-3250. ➻ San Antonio Children’s Museum Camps June 11- Aug. 10 Your kid’s imagination will run wild at several of the museum’s scientific summer camps. The museum also features a camp for mothers and toddlers. Children ages 2 ½-10. http://www.sakids.org/events/museumcamps. aspx or 210-212-4453. ➻ Aquatic Sciences Adventure Camp Fun one-week resident camps. Sessions begin on Sunday afternoon and end on Saturday afternoon. Room and board provided. Mornings are educational activities and afternoons are aquatic activities.

NFIT WOMAN july / august 2012

www.eardc.txstate.edu/camp.html or 210-2452329. ➻ San Antonio Zoo Adventure Camp Give your kid a real, wild summer with one-week, themed summer camps at the San Antonio Zoo. With the perfect location for animal and nature education, camps at the zoo combine stories, crafts and animal encounters into each adventure. Camps are provided for children ages 5-14. http://www.sazoo-aq.org/edzoocation/ summercamp.html or 210-734-7183. ➻ Summer at Heights June 4-29 Several one-week camp sessions are available with half-day and full day opportunities. Camp features a packed schedule with various enrichment courses and fun activities. Program is open to children ages 5 and older. http://www.ahisd.net/summeratheights/ summeratheights.html or 210-824-2483. ➻ The Witte Museum Summer adventure camps are designed for kids ages 6-9 and emphasize ecology, history and science education. www.wittemuseum.org or 210-356-1910. ➻ Primary Colors This fun and energetic art school offers summer sessions for children 18 months to 12. Half and full day sessions are available. www.primarycolorssa.com or 210-824-0230. Youth Athletic Camps ➻ Dominion Country Club Summer Camp Starts June 5 Camp programs are dedicated to specific sports

such as golf or tennis, or campers can experience a variety of sports such as the Mighty Muscles program that includes tennis, golf, volleyball, gymnastics, swimming, soccer, basketball, karate and rock wall climbing. Ages 3 ½-15. Ten Tuesday-Friday sessions are available from June 5 to Aug. 10. http://www.the-dominion.com/summer_camps or 210-698-3364. ➻ Spurs and Silver Stars Basketball Camps June 4- Aug. 3 Six basketball camps are available for kids ages 7-18 who are looking for a great way to improve and showcase their basketball skills. Elite camps are available for players seeking advanced training and competition skills. http://www.nba.com/ spurs/basketball_camp or 210-444-5021. ➻ Green Tree Tennis Club June 6- Aug 19 All day summer sports camp for tennis and swimming. Runs Monday through Friday 8 a.m.-5 p.m. Ages 6-16. Sessions are weekly and include 50 hours of supervision and instruction. Early drop off and late pick up are available. www.greentreetennis.com or 210-681-5261. ➻ UTSA Youth Athletic Camps Starts June 1 Athletic camps are available for children wanting to learn and perfect their skills in baseball, basketball, football, soccer, tennis and volleyball. http://www.goutsa.com/ViewArticle.dbml?DB_ OEM_ID=13100&ATCLID=612839 ➻ USA Aerial Athletics Camp One-week camp sessions are filled with gymnastics instruction, group games, open gym, arts and crafts, water activities and more. Full and half day camps with extended care and drop-in availability are an option. Campers must be 3 years and older. www.aerialathletics.com or 210-375-7800. ➻ Stone Oak Athletics Youth Summer Camp June 4- Aug. 3 Full-summer camp that is designed for kids to have fun, learn and engage in athletic activities with team-oriented exercises, arts and crafts and weekly field trips. Before and after care is available. http://www.stoneoakathletics.com/Events.html or 210-621-3858. ➻ Camp Texas Ski Ranch Camp This camp offers a fun, encouraging atmosphere for kids to pursue action sports in a safe, supportive environment. Beginner to advanced riders ages 5-16 are welcome. Overnight, week and day camps are available.

http://www.texasskiranch.com/tsr-activities/ summer-camps.html or 830-237-7039. Performing Arts Camps ➻ San Antonio Dance Academy Dance classes available for many different styles including ballet, jazz/hip-hop, tap, flamenco and Mexican folklore. http://www.sadance.info/ or 210-341-7574. ➻ Budding Ballerina Camp at the Ballet Conservatory of South Texas With daily themes, this children’s ballet camp promotes coordination, grace, creativity and fun for little ballerinas ages 3-7. On Fridays, students perform for family and friends at the Conservatory’s studio. Snacks are provided each day. http://balletsouthtexas.org/ or 210-820-3400. ➻ Performing Arts San Antonio Offering four different camps for performing arts students ages 4-18, PASA combines award winning acting and vocal coaching with fun and excitement as participants prepare full-length musical theatre productions and/or end-of-the-week film festivals. www.performingartssa.org/san-antonio-summercamp/ or 210-557-1187. ➻ StudioOne San Antonio One-week summer dance camps available for

ages 6-10 at Studio One Dance Center during the month of August. http://www.studioonesa.com/home.htm or 210824-6850.

activities to creative arts and team sports, there is never a dull moment at Vista summer camps. http://www.vistacamps.com/index.html or 830367-5353.

Traditional Going Away Summer Camps

➻ T Bar M Camps Located in New Braunfels, Texas, T Bar M has day camps and overnight sports camps such as swimming and baseball for kids ages 4-11. T Bar M also has Camp Travis in Austin for teenagers. http://www.tbarmcamps.org/ or 830-620-4263.

Camp Mystic for Girls This private, Christian summer camp for girls is located in Hunt, Texas and lies on the banks of the Guadalupe River. With over 30 enjoyable activities to choose from, girls ages 7 and older can spend a summer developing personal qualities and selfesteem while developing life-long friendships with other campers and counselors. http://www.campmystic.com/index.html or 830238-4660. ➻ Camp La Junta for Boys This summer camp is all about boys. Located in the Texas Hill Country along the Guadalupe River, La Junta provides over 20 activities for boys ages 7-14 to help their personal development and build confidence. http://www.lajunta.com/ or 830-238-4621. ➻ Rio and Sierra Vista Summer Camps With Rio Vista camp for boys and Sierra Vista camp for girls, Vista summer camps provide 35 activities for campers along the Guadalupe River in Hunt, Texas. From outdoor and indoor

➻ Camp Amazing Kids Kids R Kids camp combines healthy food, the arts, sports, inventions and adventure into the ultimate ten-week camp for kids ages 3-12. http://www.kidsrkids.com/summer-camp.php ➻ Echo Hill Ranch Just 70 miles west of San Antonio, this summer camp helps boys and girls ages 5-16 learn teamwork, have fun and build lasting friendships with tons of activities on a 400-acre ranch. One, three and four week sessions are available. www.echohill.org or 830-589-7739. ➻ Outdoor Texas Camps These summer camps are dedicated to teaching hunting, fishing and related outdoor skills to its campers. Ten individual camps at eight locations are available for boys and girls ages 9-16. www.outdoortexascamp.com or 830-562-3354. A Little Bit of Everything ➻ YMCA of Greater San Antonio Starts June 4 Summer camp filled with activities, art projects, group games and field trips. Runs 8-11 weeks depending on location. Day camps available for children ages 5-13. http://www.ymcasatx.org/page.aspx?pid=342 or 210-246-9622. ➻ Winston School of San Antonio June 11-July 6 Summer day camp that provides fun activities such as field trips, outdoor recreation and arts and crafts for grades K-8. Athletic programs include volleyball, basketball, and speed, strength and conditioning camps for grades 6-12. Additional classes are available for all students in performing arts, art, guitar and karate. http://www.winston-sa.org/academics/summerschool/index.aspx or 210-615-6544. ➻ Girls Scouts of Southwest Texas Get the Girl Scout experience with GSSWT day and overnight camps for girls ages 5-17. You don’t have to be a girl scout to attend, everyone is welcome. www.girlscouts-swtx.org/camp NFIT WOMAN july / august 2012

 up & coming

july / august 2012

Health and Wellness events JULY ➻ Aprende Zumba y Pilates July 1 / 9:00 a.m. North East Independent School District ➻ The Thirds: A support group for individuals who are unhappy in their marriages July 2 / 5:30 pm Zeitgeist Expressions, Inc. ➻ SARR Freedom Day 4-miler July 4 / 7:30 a.m. OP Schnabel Park – Graff Pavilion 9606 Bandera Rd, San Antonio, TX 78250 Contact: Scott Peacock, scott.peacock@gmail.com ➻ Freedom Day 4-Miler 4M O.P. July 4 / 7:30 a.m. Schnabel Park, San Antonio, TX ➻ Baytown Bud Heat Wave 5 Mile Run 5M July 4 / 7:00 a.m. Baytown, TX 210-862-8782 ➻ SARR Wednesday Night Zoo Run July 4 / 6:15 p.m. July 11 / 6:15 p.m. July 18 / 6:15 p.m. July 25 / 6:15 p.m. August 8 / 6:15 p.m. August 15 / 6:15 p.m. August 22 / 6:15 p.m. August 29 / 6:15 p.m. Brackenridge Park

NFIT WOMAN july / august 2012

➻ Bravo! An Evening of Song and Dance July 4th Arneson River Theater, La Villita. Bring your family and friends to one of the City’s most colorful and exciting dance performances. Bravo features the Parks and Recreation Department’s dance troupes as they capture the flavor and passion of Old San Antonio and its cultural roots in Mexico and Spain. Feel the passion of Spanish Flamenco driven to the beat of the classical guitar. Absorb the drama of traditional folkloric numbers, such as the Mexican Hat Dance and Mexican Polkas danced to the unique rhythms of the accordion. High energy jazz and tap routines round out a night of memorable entertainment. Suggested donation is $10. Proceeds from ticket sales and concessions benefit both dance troupes. Call 207-3000 for more information. ➻ Independence 4 Mile Race & 2 Mile Walk/Jog July 4 / 8:00 p.m. Texas A&M University San Antonio ➻ Bravo! An Evening of Song and Dance July 5 Arneson River Theater, La Villita. Bring your family and friends to one of the City’s most colorful and exciting dance performances. Bravo features the Parks and Recreation Department’s dance troupes as they capture the flavor and passion of Old San Antonio and its cultural roots in Mexico and Spain. Feel the passion of Spanish Flamenco

driven to the beat of the classical guitar. Absorb the drama of traditional folkloric numbers, such as the Mexican Hat Dance and Mexican Polkas danced to the unique rhythms of the accordion. High energy jazz and tap routines round out a night of memorable entertainment. Suggested donation is $10. Proceeds from ticket sales and concessions benefit both dance troupes. Call 207-3000 for more information. ➻ “Remaining in a Marriage when your Spouse has had an Affair” July 5 / 11:30 a.m. Zeitgeist Expressions, Inc. ➻ Summer Nutrition Program July 6 / 7:30 am Academy of Careers & Technologies High School

➻ Frida’s Run/Walk for the Arts 5K July 7 / 8:00 a.m. University of the Incarnate Word, San Antonio, TX (210-548-1616) ➻ Still Water Sports Camp July 12-28 Boerine, Texas ➻ Remember the Alamo 5k and 10K July 13 / 7:00 p.m. Leon Creek Park ➻ Greater San Antonio Match Play Championship July 13-15 Willow Springs Golf Course ➻ Too Hot to Handle July 15 / 7:30 a.m. 5K/15K Boerne City Lake, 1 City Lake Road, Boerne, TX (210-494-7869) ➻ Culinaria: Restaurant Week 2012 July 18-25 ➻ SARR Women’s 5K July 21 / 7:30 a.m. Lincoln Heights ➻ 33rd Annual SARR Women’s 5k Run/ Walk 5K HEB #43 Jul 21 / 7:30 a.m. Lincoln Heights, 999 E Basse, San Antonio, TX (210-416-1723) ➻ KSN Summer Gold Camp July 23 / 8:30 a.m. Alamo Golf Club

➻ The Texas Nature Challenge at the Witte Museum July 24 / 5:00 p.m. ➻ Chupacabra De San Antonio July 27 / 9:00 p.m. Blossom Golf Center ➻ Beat The Heat – For the Love of the Kids Virtual Run July 29

august ➻ FORD Canoe Challenge August 4 / 7:00 a.m. - 11:00 a.m. Over 90 canoe teams including local celebrities, city officials, corporate teams and Boy Scouts & Girl Scouts compete in the FORD Canoe Challenge at San Antonio River Walk ➻ SARR Monthly Fun Runs (Free and Open to the Public) August 4 / 8:30 a.m. McAllister Park Pavilion #1 (Al Becken Pavilion) Contact: Debra Acosta at 210-822-2800

➻ First Saturday Nature Walk in Eisenhower Park - Limestone Legacy Walk August 4 Eisenhower Park, 19399 N.W. Military Hwy. This walk will focus on the geologic history of the limestone in the park. The Edwards Limestone, home to the Edwards Aquifer, was deposited over 100,000 million years ago. This hike will whet your appetite for the September Second Saturday fossil program! Bring water! It will be hot!! Call 372-9124 or email peggy.spring@sanantonio.gov to make your reservation. A donation of $2 per person with a maximum $6 per family is suggested. ➻ Battle of the Mac Park 8K & 16K August 4 / 6:30 p.m. McAllister Park Website: http://www.scallywompus.com/site/ index.php/events/165-alamo2battleofmacfeatured ➻ Extended Swim Season at Four Regional Pools Aug 21 - Sep 3 Enjoy an extended swim season with Open Swim and Lap Swimming offered at four pools: Heritage, 1423 Ellison Dr.; Lady Bird Johnson, 10700 Nacogdoches; South Side Lions, 3100 Hiawatha; and Woodlawn, 1100 Cincinnati. Lap Swimming is offered Tuesday, Wednesday and Thursday from 7:30-9:30 a.m. Open Swim is offered Tuesday,

Wednesday and Thursday from 4-7 p.m. and on Saturday and Sunday from 1-7 p.m. Admission is Free. Call 207-3299. Note: Pools will be open on the Labor Day Holiday, Monday, Sept. 3, from 1-7 p.m. for Open Swim. ➻ Phil Hardberger Park Conservancy Oak Loop Trail Seasonal Nature Walk August 25 Hardberger Park West, 8400 N.W. Military Hwy. Please meet by 10:10 a.m. to sign up for a 10:20 a.m departure from the sidewalk in front of the Children’s Playground. Enjoy a walk and appreciate the beauty of the natural areas along the Oak Loop Trail and how nature changes through the seasons. Dogs allowed if leashed and socialized. The walk is easy and suitable for families. Wear sturdy shoes and, dependent on the weather, bring water, sun protection, and dress appropriate for the day and season. Jointly sponsored by the Phil Hardberger Park Conservancy, the Alamo Area Master Naturalists, and the Sierra Club. amd lead by Wendy Drezek. Contact Wendy at stanwendre@ gmail.com or 493-0939 for more information. ➻ Alzafar Shriners Pulling For Kids Charity Clay Shoot Aug 25 / 7:30 a.m. Natinail Shooting Complex

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