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Mind Body +

Summer 2014

Meet our



Discover 41 remarkable Colorado women and learn what makes them tick







2014 NoCo Super Women

Discover 41 remarkable Colorado women and find out what makes them tick.


Defining Success

Why do women feel the need to compare themselves to others and what do they get out of it?


Fitness Tech

Great gear and gadgets to take your workout and race performance to the next level.

36 Departments Get Style Get styled in a click 8 10 ways to shop like stylist 9 Fun finds 10

Get Beautiful Get your feet ready for summer 12

Get Fit Project Purpose 14 Conquering a 14er 16

Get Healthy Healthy recipes 18 On the rocks 22 Quality vs. quantitiy 26 The great hydration debate 27 Soak up your vitamin D 28

Get Centered Jumping off life's conveyor belt 30

Mind+Body Summer 2014

on the cover Florence Field, Brenda Cummings & Sandra McCollum photographed by Erika Moore

Meet our



Sandra's & Brenda's hair and makeup by Ali Crowley and Leah Ross, The Cutlery Salon.

Get Home Gardening for everyone 34

Get Out Food rules for the road 35 A city girl's guide to camping 36

women kable Colorado Discover 41 remar what makes them tick and learn




Mind+Body/Spring 2014 3


Kathy Jack-Romero

Mind+Body Editor

Alicia Preston

Creative Director

Erika Moore

Online Editor

Advertising Director

Sales Lead

Kristin Deily Tyler Kidd Ryan Young

Marketing Manager Sarah Armstrong Ad Services Manager Matt Varns Distribution Manager

Contributing Writers

Contributing Editor

Tim Walters Kristin Deily, Andrew Kensley, Rachel Metzgar, Mike Rickett, Eric Neilsen, Christa Novelli, Kate Wrightson, Kimberly Cauti, Sam Noblett Joe Mathis-Lilley



Connecting customers. Delivering results.

1300 Riverside Ave., Fort Collins, CO 80524 Call (970) 416-3991 | Fax (970) 224-7726 Š2014 Coloradoan Media Group. All rights reserved. PLEASE NOTE that the articles contained in this publication are meant to increase reader awareness of developments in the health field. Its contents should not be construed as medical advice or health instruction on individual health matters, which should be obtained directly from a health professonal.

4 Mind+Body/Spring 2014

Mind+Body/Spring 2014 5


Andrew Kensley Writer/Physical Therapist Andrew writes features for Mind+Body Magazine and the University of Colorado Health Insider, and has written a parenting column, features and travel content since 2009 for the Fort Collins Coloradoan. He writes a parenting blog, The Dad Life, has published short fiction and completed a literary novel in addition to working as a physical therapist. Follow Andrew on twitter: @amkbean

Kristin Deily Online Editor Kristin manages the Mind+Body webpage and facebook channel, in addition to providing stories for the publication. She's an avid equestrian and enjoys a good beer (she compiled our 5 things we love list this month). Stop by mindbodymag and say hi.

Leah Ross Stylist, The Cutlery Salon

Ali Crowley Owner/Stylist at The Cutlery Salon Ali was born and raised in Fort Collins. She lived in New York City for a year working for MTV as a hairstylist before moving back to Fort Collins to open her own salon. Find her online at 6 Mind+Body/Spring 2014

Leah Ross has been doing hair since 2005. She has been working with The Cutlery Salon since 2012. She enjoys being creative and applying new and innovative styles to her work. One of Leah's specialties is fashion colors & styles in combination with her contemporary cuts and colors. She can be found at The Cutlery Salon or on location weddings and special events.

5 things we love: In our glasses Summer is the time of year for a tall cold one… or 5! Living in northern Colorado, we have the privilege of enjoying some of the most amazing beers in the world, regardless of the season. For summer, though, Mind+Body loves light, citrusy, sometimes tart, bright brews that taste like a little piece of Colorado sunshine and blue-sky fun condensed down into the bottle. Without further ado, some of our favorites; a taste of Colorado summertime:

Belgian Pale Ale Upslope Brewing Company Boulder, CO Belgian Pale Ale ABV 7.5%

From the editor

Snapshot New Belgium Brewing Fort Collins, CO Wheat Beer ABV 5.0%

Colette Great Divide Brewing Co Denver, CO Farmhouse Ale ABV 7.3%

St. Lupulin Odell Brewing Co Fort Collins, CO Extra Pale Ale ABV 6.5%

The Golden One High Hops Brewing Windsor, CO Lemon Pilsner ABV 5.7%

What's your Purpose? We have a special treat this issue— Mind+Body's first Northern Colorado Super Women feature! I have to say, putting this issue together was one of the most rewarding experiences of my life. I always knew I was surrounded by incredible people living in this community, but I had no idea as to the extent of how extraordinary these women really are. One of our Super Women, Esther Hansen, shared with me her definition of a Super Woman—“Someone who lives authentically and loves who she is. A woman who is unapologetically herself.” You don't have to go out and “save the world,” but I encourage you, Mind+Body Readers, to find your inner Super Woman by this definition—be unapologetically yourself and love who you are. Some of you may remember Mind+Body's Weight Loss Journey and the incredible accomplishments Missie Broyles made in 2013. Well, this year Mind+Body introduces a new program, Project Purpose, as we again will share the journey of Northern Colorado locals as they work towards their weight loss, fitness and mental wellness goals with the help of our friends at Miramont Lifestyle Fitness. I'm delighted to introduce our two enthusiastic Project Purpose teams for 2014, Laura Evans and Barbara Bue, and Amy and Karl Olson.

Don't forget to check out the other great articles M+B has to offer in this issue. We take a look at competitiveness among women and fitness technology, among many other topics to provide the full package for your ultimate summer enjoyment!

Be unapologetically yourself and love who you are Finally, I want to send a huge congratulations out to Mind+Body writer, Andrew Kensley. He has successfully published his first novel, Seeking Blue, which is now available in print and ebook on Celebrate this incredible accomplishment with Andrew and get your copy at his book signing event at Firehouse Books on August 23rd starting at 3:30pm. And always, give us your feedback at Happy Summer!

Alicia Preston, Mind+Body Editor

Mind+Body/Spring 2014 7

get style

Get styled in a click

By Kimberly Cauti

Have you ever thought to yourself “Wouldn’t it be fantastic if I could access a real life stylist to help me get my wardrobe on track, dress my body type, work with my budget?” Of course you have! Because that would be awesome! My friends, consider the following the answer to your prayers. I’ve rounded up a list of my favorite online styling services, shopping services, and swapping services pitting them against each other to see how they size up and determine which works best for you.

Stitch Fix A $20 styling fee affords you a personal stylist and a full 5-piece outfit including accessories. Upon signing up, you will fill out a personal profile answering questions regarding budget, preferences, body type, and lifestyle. Items average around $65, but fluctuate based on your budget profile. Currently Stitch Fix carries sizes 0-14 but is working to expand their sizing range. This service is amazing for the woman who hates to shop or is crunched for time. When you receive your complete look you’re able to choose which items you’d like to keep and which you’d like to return. The service automatically applies the $20 fee to your purchase, and if you decide to keep the entire outfit, you’ll get 25% off. Stitch Fix won’t restrict your shipments; you choose the frequency, either every 2-3 weeks, monthly, or bi-monthly. ( What Goes With This WGWT is a style forum, an online fashion community. Users are able to upload a photo of an item they own, or wish to purchase, that they’re not quite sure how to wear. Other users are encouraged to comment with suggestions, links to retailers, and styling tips. While you’re not necessarily connected to a stylist, though there are many trolling about the site, What Goes With This is great if you’re a little intimidated by the whole “Fashion Thing” and you’re just looking for some insight and inspiration from your peers. ( 8 Mind+Body/Winter 2014

Urban Darling The crème de la crème of the online styling world, Urban Darling is your one-stop shop for stylists. Yes, that’s right. You can “shop” for a stylist in your area. UD’s stylists specialize in closet audits, personal shopping and event styling. You name it, they pretty much do it all. These stylists will go the extra mile and offer virtual styling sessions through Skype for quick at-home fixes, and even create “Style Inspiration Boards” that include links to your favorite retailers for your shopping convenience. This is the perfect service for anyone who wants to feel a little self-indulgent or really wants to go beyond Fashion 101, with a truly complete stylist experience. ( Keaton Row Keaton Row is a free online styling service that matches you up with a virtual stylist best suited for you based on your personal style profile. You will want to be specific while signing up, as your stylist is able to see your wardrobe wishes, wants and woes. This will help them tremendously when they are creating your shop-able lookbook from retail partners ShopBop, Nordstrom, ASOS, and Les Nouvelles. Perfect for any woman who enjoys online shopping but is not quite sure where to begin. Since KR has retail partners, you’re able to shop all of your looks in one convenient place, rather than surfing around many sites. (

Swap it up Clothing swapping is a relatively new trend birthed by the decline of our economy and the continuing love of fashion. It’s as simple as hosting a party with girlfriends, wine, and any unwanted gently worn clothing items taking up room in your closet. Expand your horizons, check out these sites and swap til you drop! Snob Swap - If you love luxury fashion but hate the price tags, this is the place for you. Users upload photos of gently used items they’re looking to part with and await offers. ( – This service helps you find local swaps near you and even allows for you to add Spa Treats onto any clothing swap for the ultimate ladies’ night out. Any unclaimed items will be donated to the charity of your choice.

get style


ways to shop like a


By Kimberly Cauti



Find inspiration

Try it before you buy it

Whether you make a “To Buy” list, create a mood board or collage, or refer back to your favorite celeb, find a style that speaks to you and study it.

Just like diamonds, fitting rooms are a girl’s best friend! The biggest mistake women make while shopping is purchasing an item without trying it on. Perfect fit is key when building a strong, lasting wardrobe. Consider this: if you’re uncomfortable leaving the fitting room in the top you’re trying on, when will you be comfortable in it?


Rule of Threes I always follow the rule of threes. If I cannot make at least three great wearable looks with a piece, I do not buy it.



Know your body type

Shop for outfits

If you’re unsure of which bucket your figure falls into, check out websites like Once you’ve determined which shape your body most resembles, the site offers you advice on dressing your figure. This is the easiest weapon against the “closet full of clothes with nothing to wear” epidemic.

Similar to the Rule of Threes, but more advanced. If you fall in love with an item but don’t know how to put it together, shop for a full complete look that makes you feel amazing. Chances are once you’re home and survey your closet you’ll come up with two other ways to wear it. If not, you still have a great go-to complete look.


Get an idea of the store’s layout Take a lap or two around the store first before you dive in. This way you’re aware of your surroundings and can formulate a plan of where to start first. If you’ve said to yourself “OK, I already have a great pair of pants for work, now I just need some beautiful tops” you’ve now armed yourself with the necessary intel to cross that item off your list with ease.


Just because it is on sale does not mean you must buy it Always consider cost per wear. If an item is $100 and you wear it all year round for seasons to come, then it has clearly paid for itself. If you buy an item on sale for $20 that is ill fitting and you wear it once, or never, then you’re out $20 and have a cluttered closet to boot.


Embrace trends Now, I’m not suggesting you get on the crop-top bandwagon, but I am suggesting you check the of-the-moment colors each season. You can reference Pantone, a graphic and fashion design “color bible”, for the “it” color palette each season. Color is a great way to incorporate trend into your wardrobe without breaking the bank or feeling dated.



Proper accessorizing is the difference between seeing and being seen. A simple black dress with no accessories blends into the background. The minute you add a statement necklace, bag, or shoe, you stand out in style.


Know return policies

Stylists often practice the “buy & return” for photoshoots when they’re working on a budget. This means they must know retailers returns policies. Which retailers are lenient and which retailers absolutely won’t budge. When purchasing an item, even if you feel 100% certain you love it, make sure you’re aware of the policies. Getting home and finding out you’re not that into it anymore is the worst. But, this won’t happen if you’ve followed rules 1-9!

Mind+Body/Spring 2014 9

get style fun finds


finds Choose your favorite pattern and style from our selection of Vera Bradley accessories. Flower Shower pattern mail bag $78, large cosmetic bag $30, small cosmetic bag $28. The Right Card, Downtown Fort Collins, 970-221-3030

Ready for summertime fun? Try these colorful Sanita Mommy & Me puzzle-piece clogs. $140 women’s, $75 child’s. Hearne’s Fine Goods, Downtown Fort Collins, 970-224-4653,

Our summer skin prescription... Shower with Thymes Jade Matcha $16.50 and up, after a day in the sun protected with Trilipiderm SPF30 $18.50 and up. Apply Moisture Retention $28.50 & slip into a cotton waffle-weave Gilden Tree kimono at $78. EsScentuals, Downtown Fort Collins, 970-484-7862

Enjoy style & comfort with Minnetonka sandals! Starting at $49.95. Top off your summer look with a Western style straw hat $24.95 and up, and add a beaded turquoise necklace, $66 and up. Santa Fe Craftsman, Downtown Fort Collins, 970-224-1415, Feeling all-a-flutter? Fort Collins Nursery has everything you need for the perfect butterfly habitat! Plant stakes $5.99-21.99, concrete statue $21.99, bird bath, $39.99 and butterfly friendly plants $11.49-$29.99, Fort Collins Nursery, 2121 East Mulberry, Fort Collins, 970-482-1984, 10 Mind+Body/Spring 2014

fun finds get style

An easy way to bring bold, beautiful artwork into your home or garden; made in USA. Studio M Large Art Pole, $199.99; Small Art Pole, $99.99. Beautiful, delicate, and unique birdbaths, bird bath stand, $39.99; hummingbird and flower glass bird baths $49.99 each. Bath Garden Center, 2000 E. Prospect Road, Fort Collins, 970-484-5022,

Bike in Fort Collins with a collection of playful summer styles. Rustic bike tank $26, roll on tee $24, bike romper $12. Akinz, Downtown Fort Collins, 970-682-1750,

Mind+Body/Spring 2014 11

get beautiful

Get your feet ready for summer By Rachel Metzgar

Summer is here, and that means it’s time for flip flops, poolside lounging, and cute skimpy sandals. But with the warm weather comes a whole new set of beauty problems. No more covering up those long toenails, untended calluses and toes that are in desperate need of some serious pedicure time. So, what’s the best way to get back those beautiful beach-ready feet after a long winter of thick socks and boots? Finding the perfect balance between health and beauty can already be such a challenge in our lives that we may forget about or neglect our feet, but here are some tips to make sandal ready feet seem simple and attainable. Living in Colorado, many people are active. From running, to biking, to hiking, to just spending the day around downtown, our feet can literally take a beating. This can lead to unsightly calluses, and other less than pretty features. So what do you do? First, you have to understand that calluses form for a reason. It is your body’s natural defense, used to protect the soft places on your feet, so be careful when removing them. The first rule is that you NEVER cut or scrape calluses from your feet. This can damage the skin, and oftentimes just make the problem worse. You want to buff them with a pumice stone, or a pedicure “egg”, which you can find at any drugstore. Another good tip is not to buff too far. But, of course, don’t over-buff, either! Removing too much of a callus can expose soft and delicate skin that can be vulnerable to damage, and can be painful. Try working on your feet right out of the shower while they are soft and wet. This way, buffing lightly will remove the dead, outer layer of skin easily, and it will also be easy to tell when the job is done! Once you have a good beauty routine for your feet, consider general foot health guidelines to help out. First up – fungus. Feet can be more susceptible to some types of fungus during the summer, because damp places like swimming pools, locker rooms and showers provide the perfect environment for breeding bacteria. If you are unlucky enough to develop a problem, pay 12 Mind+Body/Spring 2014

close attention to cleansing the area for a week or so, maybe with the added use of an over the counter antifungal. If this doesn’t work, or the fungus is reoccurring it may be time to see a podiatrist. To avoid the problem all together, try wearing shoes when walking around these warm, damp areas. With so many options for cute swim sandals, it’s not hard to cover up a little and still look chic while doing it! Next, we need to have a word about footwear. Aside from the aforementioned fungus protection, the focus should be on footwear and the support they do or do not provide. I know it’s a touchy subject, considering the relationship so many women have with their heels. But we fail to pay attention to the importance of support. To lessen the damage done by unsupportive footwear, try some orthopedic inserts. You can buy affordable inserts at Walgreens, or if you want to go all out, a podiatrist can set you up with a personalized custom pair. Heels are also the worst culprits when it comes to calluses and corns. Try heel grips and inserts that fit into your shoes to create a buffer between the heel and your foot’s problem areas. The last area of concern can be with foot and shoe odor. Sandals can naturally help with this, because they allow the feet to breathe, cutting down on the bacteria that breed with sweat to cause odor. Other ways to cut back on sweat: use deodorant or try a soak in salt water. Don’t rinse your feet afterward, just dry them off. The natural drying properties of salt will keep sweaty feet dryer. Another good way to help reduce your smelly foot problem is with a foot powder, good to use on your feet and in your shoes. The summer months are great for fun, so don’t miss out because of embarrassing feet. Follow these guidelines for your way to beautiful, beach-ready feet!

Let’s talk pedis We are all guilty of the much needed (and deserved) day at the spa. Pampering yourself is always a nice treat, especially with a relaxing pedicure. But once you spend the money, how can you make the effects last? A few tips: » Try switching to a lighter nail color. This will make chips less noticeable for longer. » Buff your feet a few times a week to keep calluses at bay. » Try using a good foot lotion before bed to combat dryness. » Have a DIY pedi party with your friends once a month to save a little cash.

section get healthy

Mind+Body/Spring 2014 13

get fit project purpose

A new beginning... What's your purpose? For Mind+Body, we strive to bring you the latest in health, fitness, and wellness. This year, we have partnered with Miramont Lifestyle Fitness to work together to guide four Northern Coloradans in finding their purpose and achieving their fitness and wellness goals. We challenge you, Northern Colorado, to answer the same question (What's your purpose?), join our brave participants, and make a change to your own life. Meet Team Chaos, Amy and Karl Olson, and Team Reality Bites, Barbara Bue and Laura Evans. Support and follow them as they work with personal trainers, Michelle Stout and Bryce Bowman, nutritionist, Brooke Floerke, and mental health professional, Kim Crady, all provided by Miramont Lifestyle Fitness.

Starting Stats Barbara Bue (left)

Meet the Support Team

Body Fat


Michelle Stout


221 lbs

Michelle Stout was born and raised in Grand Junction, Colorado and then followed her passion for Health and Wellness to Fort Collins and Colorado State University. As a Personal Trainer and Wellness Coach at Miramont Lifestyle Fitness, Michelle has had the opportunity to impact the lives of her clients on a daily basis. Michelle specializes in many areas of fitness and is always willing to pursue a training method that will inspire her clients to achieve their goals.

Waist to Hip Ratio


Michelle's advice: Get up, move and get active! Take advantage of free sessions with wellness professionals at your gym or health club — they’re a great way to get motivated or make sure you are on track.

Kim Crady Kim Crady is a Certified Health & Wellness Coach through Real Balance Global Wellness Services, LLC. In addition to 15+ years working in the education system with adults and children, Kim has experience as a Third Degree Reiki Practitioner. Kim's coaching specialties include a clientcentered, whole-person approach, balanced fitness, stress management and strength in supporting life transitions and transformation in people working through injury, loss, or health challenges. Kim's advice: Just BE YOU — Everyone else is already taken!

Bryce Bowman Fitness is Bryce Bowman’s passion! Bryce lives fitness, eats to fuel it and loves to surround himself with it. Bryce is a Certified Personal Trainer at Miramont Lifestyle Fitness who specializes in many areas of Fitness and adapts his training style to meet the needs of various clients. Bryce loves working with individuals who have the desire to improve themselves. Bryce's advice – Set goals, build a plan and don’t stop until you reach it!

Brooke Floerke Brooke Floerke is a registered dietitian (RD, RDN) through the American Academy of Nutrition and Certified Wellness Coach through Real Balance Global Wellness Services, LLC. Brooke graduated from Texas Tech University in Lubbock, Texas and has been practicing for four years. Her specialties include dietary management of chronic disease, weight loss nutrition, intuitive eating and preventative wellness. Brooke's advice: Get away from using the word “diet” and the phrase “I can never have this food again.” Instead, switch your mindset to moderation and balance and using food as fuel.

14 Mind+Body/Spring 2014

Laura Evans (right) Body Fat



220 lbs

Waist to Hip Ratio


Team Reality Bites Meet Laura Evans and Barbara Bue. Laura and Barbara have been married for seven years and have a 19-year-old daughter, Julia (Barbara’s step-daughter). Barbara is Senior Minister and Spiritual Director at the Creative Center for Spiritual Living in Greeley and enjoys playing golf, reading, biking, and spending time with her ten-year-old niece doing “whatever she loves at the time.” Laura is a Federal Programs Manager for a technology company, and travels frequently. She is also the Music Director at the Creative Center for Spiritual Living, as music is a huge part of her life.

Barbara Bue

M+B: How do you feel about/perceive yourself right now? BB: Last year I turned 50 and had my knee replaced and I feel a little slower than I used to feel. My life in general is amazing and the added weight I am carrying is slowing me down in places I don’t want to be slow. And it impacts how I feel I am perceived as a public speaker. Frankly, I would like to get that voice out of my head!

Laura Evans

M+B: How do you hope to feel by the end of 6 months with Project Purpose? LE: The big five-oh is looming large! I will turn 50 during Month Five of this project. I know that the older I get, the harder it will be to get in shape, so I want to do it NOW. I love my life, and I want to feel good physically so I can enjoy it to the fullest. I also want to look better on stage, or giving a presentation at work. But mostly, I want to be able to do all the things I want to do. I have a clear vision for my life, and it includes being able to do whatever I want physically, and being strong and flexible. It also includes being fit and looking good. A special thanks to Audra Dinell of Mantooth Company for her contributions in coordinating with Mind+Body and Miramont Lifestyle Fitness to make this program possible.

project purpose get fit

Starting Stats Karl Olson (left) Body Fat




Waist to Hip Ratio


Amy Olson (right) Body Fat




Waist to Hip Ratio


Team House of Chaos Meet Amy (42) and Karl (42) Olson have been married for nearly 22 years. Between managing family life with their two children, Caleb (10) and Meghan (9), busy work schedules, kids' activities, volunteering time, and finding a minute or two for relaxation, the Olsons' lives are perfectly described in one word—chaos.

Amy Olson

M+B: What do you hope to gain by participating in Project Purpose? AO: I know I can't regain my youth, but I would like to regain my vitality, the spring in my step, the bliss of a good workout and a restful night's sleep that follows. M+B: Is there any part of your mental wellness that you feel is affected due to lack of fitness/physical heath? AO: Most certainly! Without the physical release of stress, I've found that I struggle with a lack of clarity in problem solving as well as not sleeping well.

Karl Olson

M+B: What is your ultimate goal? KO: Ultimately, I want to be further along on my path of increased strength and endurance. I want to lose ten more pounds. I want to run my first half-marathon, ideally sometime in the next twelve weeks. And I want to be at a point where I can start seriously training for a full marathon. M+B: At what point did you realize that you needed a change in your lifestyle? KO: It was a growing list of warning signs: going up in clothing sizes, blood pressure numbers creeping into unhealthy zones, not being able to keep up on hikes with friends, having to use a CPAP machine for sleep because of my weight, facing the possibility of missing out on company health insurance plan incentives because my “numbers” and catching reflections of myself or seeing pictures where I found myself wondering, is that really me?

Keep up with our Project Purpose teams: Get full Q+A profiles and follow our teams throughout the remainder of 2014 as they track their progress and share each step with you in Mind+Body Magazine and online at Mind+Body/Spring 2014 15

get fit 12 weeks to...

Colorado’s favorite climbs Check out some of popular 14ers. If you’re a beginner, start with the Class 1 routes, as they’ll have steady trails up to the top and leave you feeling like a champion ready to come back for more!

Conquering a 14er

Popular Peaks


Easiest Route


Mount Elbert


Class 1

Sawatch Range

Grays Peak


Class 1

Front Range

Pikes Peak


Class 1

Front Range

Mount Massive


Class 2

Sawatch Range

La Plata Peak


Class 2

Sawatch Range

Mt. Evans


Class 2

Front Range

Longs Peak


Class 3

Front Range

Snowmass Mt.


Class 3

Elk Mountains

Little Bear Peak


Class 4

Sangre de Cristo

By Kate Wrightson


magine the wind on your skin, a crispness to the air that cannot be matched, and as you look around you’re surrounded by breathtaking views and an overwhelming sense of fearlessness and accomplishment.

This is what happens when you climb one of Colorado’s 58 14,000’+ peaks. 53 ofOf those peaks, 53 will place you at least 300’ above surrounding mountain peaks to leave you truly feeling like you’re on top of the world—a feeling that is worth all the effort and will leave you with new perspectives and realizations. However, climbing a 14,000’ mountain is no easy feat. You must be willing to put in a bit of preparation work in body, mind and spirit as you’ll face physical, mental and emotional challenges along the way. Start by setting goals for yourself. Are you looking for completion, time, leisure? Keep these

Here is a basic 12-week plan to help you with your 14,000’ climbing goal. The first 4 weeks are designed to help you build an aerobic base to help your efficiency. The last 8 weeks move through a variety of intensities to build strength, endurance and mental stamina for your success. Modify based off of your current level of fitness.

Definition of Terms: Easy: You can carry on a conversation Moderate (mod.): Quicker pace with deeper and quickened breathing; able to move faster if needed Performance (perf.): The quickest pace you’re able to maintain Intervals: Working to a higher exertion level for a duration of time, then coming back to an easy pace With weight: Consists of hiking pack with all necessary hydration, food and supplies for your actual climb HA: High Altitude XT: Cross-training. Yoga, core-work, lunges on and off of a bosu ball, stepups, pushups, lateral hops and/or box jumps OFF: Recovery days. Total rest, gentle walks or restorative yoga and practices like massage

16 Mind+Body/Spring 2014

in mind every step of the way and don’t waiver. Give yourself consistency so when you’re doing your physical training your mind is focused on your actions, how you’re feeling and your goal. Being mentally clear and dialed in can save your or someone else’s life up at altitude, so get your bearings and know your limits. Visualize the outcome. Mentally prepare, acknowledge your toughness and know that each step along the way will be empowering. Research from Vanderbilt and other institutions demonstrates that visualizing yourself successfully navigating and performing on your climb will help you actually perform better at the time






Bike or run: 30-45 min easy


Bike or run: 30-45 min



Bike or run: 30-45 min. easy




Bike or run: 30-45 min. easy




Bike or run : 45-60 min. easy intervals



Bike or run : 30-45 min. easy


Bike or run : 30-45 min. mod.



Bike or run: 30-45 min. mod. intervals




Bike or run: 30-45 min. mod.



Bike or run: 45-60 min. easy


Bike or run: 45-60 min. mod. hills



Bike or run: 45-60 min. mod.




Bike or run: 60+ min. performance interval




Bike or run: 60+ min. mod.



Bike or run: 60+ min. performance intervals



12 weeks to… get fit of the event. Both the mind and body practice to overcome any anticipated challenges, building confidence and problem solving skills. The autonomic nervous system (ANS) also heightens responses during imagery to mimic actual performance responses leading us to believe that it creates an imprint or memory of the action that enhances performance levels. Adopt a mantra and use it during both training and your climbs. Mantras are shorter statements that give the mind something to settle on instead of stressors, like the training and climb. The end result of a mantra should be feelings of empowerment or steadiness. My personal mantras vary from the Sanskrit “So Hum,” which means “I am That,” putting me in a calm place, and my slightly more aggressive “I’m a badass” which makes me know how strong and capable I am and that I can do anything I truly desire. Know and prepare for physical demands. Know from the beginning that physically you’ll prepare to do a 6-12 mile hike with a significant shift in air pressure and oxygen content. The Institute of Altitude Medicine in Telluride, CO states that at an elevation of 14,000’ there is 43% less oxygen available to you than at sea level. Above 5,000’ our VO2 Max, our the ability to utilize oxygen during exercise, declines 3% per 1,000ft gain. This decline in oxygen availability greatly impacts the body and mind’s ability to perform at the same level and may cause Acute Mountain Sickness

(AMS), High Altitude Cerebral Edema (HACE) or High Altitude Pulmonary Edema (HAPE). These are dangerous conditions that cause significant declines in cognition, coordination, strength, breathing and overall health if you are not mentally prepared and do not train properly to acclimatize your body prior to the event. Take time in your training and take it seriously. To avoid AMS, HACE and HAPE take your time on your training schedule and pay special attention to your breath. Focusing on your breath is a form of meditation that helps calm the nervous system, which allows the body to become more efficient and effective in oxygen absorption, circulatory control and physical performance. During your training, hone in on what feels good, strong and normal for you and when you feel strained at your easy, moderate and performance zones. Start slow and ramp it up. Plan to do an array of hikes along the way that vary in difficulty and altitude, beginning with your local climbs like Grey Rock, which is around 7,500’. As you come closer to your goal, make sure that you do at least a few hikes between 10 and 13,000’ with a backpack of supplies to help your body acclimatize and get prepared for your 14,000’ goal. Lastly, remember it’s not about the time of ascent; it’s about pacing yourself, enjoying the journey and sticking to your goals and plans so you keep your mind and body strong and capable.







Hike: 1-3 mile easy

Hike: 1-3 mile easy

Bike or run: 30-45 min. easy


Hike: 1-3 mile easy

Hike : 2-5 mile easy

Bike or run: 30-45 min. easy intervals


Hike: 2-5 mile easy with weight

Hike: 1-3 mile easy

Bike or run : 45-60 min. easy


Hike : 2-5 mile easy interval with weight




Hike : 2-5 mile mod.

Hike : 2-5 mile mod. with weight

Bike or run: 30-45 min. mod.


Hike: 3-7 mile mod. intervals

Hike: 2-5 miles easy with weight

Run or Bike: 30-45 min. mod. intervals


Hike: 3-7 mile mod. with weight




Hike: 5-9 mile mod. @ HA

Hike: 3-7 mile easy with weight @ HA

Bike or run : 45-60 min. mod.


Hike: 5-9 mile mod. with weight @ HA

Hike: 6-12 mile easy @ HA

Bike or run: 60 + min. mod.



Hike: 6-12 mile mod. intervals with weight @ HA

Bike or run: 60+ min.


Hike: 6-12 mile performance with weight @ HA


Bike or run: 60+ min. easy to mod form focus


Bike or run: 30 min. easy

Climb your 14er!

Mind+Body/Spring 2014 17

Grilled Peach and Romaine Salad with Lemon Thyme Vinaigrette Recipe by Erika Moore

Photos by Erika Moore

healthy recipes get healthy

& s n e d r a G , s Grill

b u Gr

Colorado summers can get a bit toasty, and there is no better way to beat the heat than to join it. Take advantage of this beautiful time of year by moving your meals to the great outdoors. These simple and healthy recipes are a perfect excuse to spend time on your patio, socialize, and satisfy your summertime taste buds.

Grilled Peach and Romaine Salad with Lemon Thyme Vinaigrette Serves 4

Lemon Thyme Dressing 1⁄2 cup olive oil 3 tablespoons lemon juice 1⁄2 teaspoon apple cider vinegar 2 1⁄2 teaspoons fresh thyme, finely chopped 2 teaspoons fresh basil, finely chopped 2 teaspoons shallot, finely chopped 1 teaspoon ginger, grated 1 teaspoon salt 1 teaspoon pepper

Directions: Combine lemon juice, apple cider vinegar, thyme, basil, shallots, ginger, salt and pepper in a blender and mix. Slowly add olive oil through the top of the blender until ingredients have formed an emulsion. Transfer to a storage container and store in refrigerator until ready to serve salad.


2 hearts of romaine 2 medium to large peaches 2 cups fresh spinach, torn as needed 2 cups baby arugula 4 tablespoons bleu cheese 4 tablespoons almonds, toasted 1 tablespoon olive oil

Directions: Preheat grill to 375°. Slice hearts of romaine in half; brush each side lightly with olive oil and place on cooking surface. Grill each side one to two minutes or until grill marks appear. Chop the romaine into bite sized pieces, place in a large bowl and set aside. Slice each peach in half and remove the seed. Brush the exposed surface lightly with olive oil and place face down on the grill. Grill for one to two minutes or until grill marks appear and the peach is lightly warmed through. Remove from grill and cut into quarters. In a non-stick pan, toast almond over medium high heat, stirring frequently, until they turn golden-brown and give off a nutty aroma. Add spinach and arugula to the bowl containing the romaine and toss. Divvy up the greens among four plates. Top with bleu cheese, almonds and peaches, and drizzle lightly with lemon thyme dressing to taste.

Chef's tips » Ginger stored in the freezer will last longer and makes it easier to peel and grate. » Bleu cheese can be an acquired taste and comes in different strengths. We used a mild bleu in this recipe, but you should choose a strength based on your own personal preference.

Mind+Body/Spring 2014 19

Blackened Ahi Tuna Burger with Mango-Ginger Slaw Recipe by Blake Cooper

Blackened Ahi Tuna Burger with Mango-Ginger Slaw Ingredients: 6 Ciabatta Buns 1½ lb Ahi Tuna

Blackening Spice: 2 teaspoons ground basil 2 teaspoons ground thyme 2 teaspoons garlic powder 2 teaspoons salt 2 teaspoons onion powder 1 teaspoon Cayenne pepper 1 tablespoon black pepper 1 tablespoon paprika

Mango-Ginger Slaw: ½ tsp pepper 1½ tsp lemon juice 2 tsp fresh grated ginger 1 Tbs cilantro, chopped ½ cup Mayo ½ cup carrot, sliced 5 cups cabbage, sliced 1 scallion, sliced 1 ripe mango or 1½ cups frozen mango, diced

Directions Pre-heat grill to 400°. Slice tuna into 6 equally sized portions. Combine Blackening Spice ingredients in small bowl; mix well. Rub spice mixture on all sides of tuna. Set aside. Mix Mayo, mango, ginger, lemon and pepper in medium bowl to make slaw dressing. Add cabbage, carrots, scallion, cilantro and stir until all ingredients are covered with dressing. Set in fridge. Place tuna steaks on grill and cook each side for about two to four minutes depending on desired doneness. Serve grilled tuna steaks on Ciabatta bun and top with slaw. Pair with our light and fresh Tabouli Salad to complete the meal.

Easy Tabouli Salad Ingredients: 1 cup quinoa 2 cups water 1 lemon 1 bunch parsley, chopped 4 cups tomato, chopped 2 cups onion, diced 1 teaspoon salt 1/4 cup olive oil

Directions Combine quinoa and water in a heavy-bottomed pot and bring to a boil. Once the quinoa is boiling, give it a stir and reduce to a simmer. Cover and cook for 10 minutes or until water is evaporated. Add the remaining ingredients and mix well. Place in refrigerator to cool completely (one to two hours) and serve.

Chef's tips » In a hurry? Pre-made blackening spice can be substituted; choose your favorite one from a local supermarket. » Like things extra spicy? Add a teaspoon or two to your blackening spice mix to kick up the heat. » Substitute reduced-fat Mayo or Greek Yogurt for a healthier alternative. » Tuna is a great choice if you are unfamiliar with cooking fish because raw or undercooked tuna is okay to eat. However, any fish can be substituted based on personal preference.

healthy recipes get healthy

Italian “BLT” Pizza

By Erika Moore

Italian “BLT” Pizza Ingredients 1 ball pizza dough 1⁄4 cup Fresh Stovetop Marinara sauce (see recipe) 1⁄4 cup fresh basil 2 small campanari tomatoes, sliced 6 ounces fresh mozzarella cheese, sliced 4 ounces asiago cheese, grated 4 slices prosciutto 1⁄2 cup baby arugula and spinach

Fresh Stovetop Marinara Sauce: 8-12 roma tomatoes 1 8 ounce can of tomato paste 1⁄4 cup fresh basil (firmly packed) 2 cloves garlic, crushed 1 teaspoon dried oregano 1⁄8 teaspoon red pepper flakes (optional) 1⁄2 teaspoon olive oil 1⁄2 teaspoon salt 1 to 2 tablespoons sugar (optional)



Preheat pizza stone in oven or grill to 500°. Roll out pizza dough onto flat, transportable surface. Spread marinara sauce on the surface of the dough with a spoon. Layer on tomatoes, basil, mozerella, prosciutto and asiago. Transfer pizza to stone and cook for 15 minutes or until bottom and edges are golden brown. Remove from stone and top with baby arugua and spinach. Slice and enjoy.

Peel, seed, and crush tomatoes. Heat oil in a saucepan over medium low heat. Add garlic and sweat, stirring frequently, being careful not to burn it. Add tomatoes and tomato paste, salt, oregano, basil and sugar. Stir and simmer. Reduce to a thick sauce consistency.

Chef's tips » Making fresh pizza dough is a fun and relaxing process and there are a lot of great recipes available online. Our favorite comes from the Food Network and Chef Kathleen Daelemans, available at easy-pizza-dough-recipe. html?soc=sharingtw » But it's summer and we're far too busy having fun, so we suggest picking up a ball of fresh pizza dough at Whole Foods or your favorite local pizzeria. » If you want to cook pizza at home a pizza stone is a must have item. They provide an evenly heated cooking surface and make sure your pizzas don't fall through the cracks. Mind+Body/Spring 2014 21

get healthy on the rocks

Scientific sipping


alking into the Laboratory, you might be under the impression that you are, in fact, in a science lab. From the bathroom décor to the containers drinks are served in and everything in between, the theme of this joint is perfectly executed without a single detail spared. In addition to the use of all fresh and organic herbs and house-made syrups, the fusion of old and modern science brings the bar to life.

White Dwarf (Coconut Mojito) This cool take on the mojito is sure to cool you down on those hot summer days. Better yet, it's great for guys and girls, as it's not too sweet but still a perfect summertime spirit. 6 mint leaves ½ oz. Mojito Mix 1 oz. Pina Colada Mix 2 oz. Malibu Rum 2 oz. Soda Water In a tin, add mint, pina colada mix and mojito mix. Muddle ingredients. Add a scoop of ice and Malibu Rum. Short shake. Pour contents into a glass and add soda water. Garnish with lime wedge (optional).

Miss Marie Curie (Lavender Cosmopolitan)

The Laboratory shared this drink with us in honor of our Northern Colorado Super Women featured in this issue; What better way to celebrate our Super Women than with a drink dedicated to another Super Woman from history, Madame Marie Curie? A refreshing classic with historical inspiration, lavender. 6 Mint L eaves 1 Lime Squeeze 1 Lemon Squeeze 1 Orange Squeeze ¼ tsp Lavender Extract ¼ oz. Raspberry Syrup 1½ oz. Cranberry Juice 1½ oz. Absolut Vodka ¼ oz. Triple Sec In a tin, add mint, orange squeeze, lime squeeze, lemon squeeze, raspberry syrup and lavender extract. Muddle Ingredients. Add a scoop of ice, Absolut Vodka, Triple Sec and cranberry juice. Shake vigorously. Strain and pour into martini glass. Garnish with a lemon wedge (optional).

Story by Alicia Preston Photo by Erika Moore 22 Mind+Body/Spring 2014

section get healthy

Mind+Body/Spring 2014 23

What’s your risk?

152 96 Stage 1 Hypertension

Heart disease doesn’t make a grand entrance. It sneaks up slowly to attack when you least expect it. But that doesn’t mean you’re helpless to prevent it. The experts at Colorado Health Medical Group can evaluate your current risk and help you prevent heart disease before it strikes.

Know where you stand. Make an appointment today and stop heart disease in its tracks. 24 Mind+Body/Spring 2014

Healthy on the outside doesn’t always mean healthy on the inside. Take an online heart assessment and find out your risk in 5 minutes.


get healthy




It’s the middle of the afternoon; you’re hungry and need to grab a quick snack. You see an apple and a candy bar as convenient choices, but what does your body see? By Katie Briggs Is a calorie a calorie, regardless of the source? Does it matter if you scarf down that candy bar—like the television commercial suggests—for about 250 calories, or should you choose 250 calories of something healthier, such as an apple and peanut butter? Obviously, the nutritional content behind the wrapper (or peel) will differ, but does your body count every calorie the same? The answer is yes, and no. Like the human body, this question is complicated and requires a complex answer. Many factors might influence what you choose to eat, including cost, your health, what’s available, how much you know about nutrition, and your motivation to take care of your body. According to Melissa Wdowik, PhD, RD, and director of the Kendall Anderson Nutrition Center in the Department of Food Science and Human Nutrition at Colorado State University, physiologically, 100 calories is usually 100 calories, regardless of the food source. Your body uses calories for energy, and if your body’s energy needs are already met, then your body will store any extra calories. So if you consume 2,000 calories throughout the day (and your body only requires 2,000 calories to maintain itself) and then decide to eat a nighttime snack, the extra calories are stored as fat, regardless of where the calories originated, plain and simple. However, according to Dr. Wdowik, the difference among food sources is important to consider—don’t compare 100 calories of food choices, but instead consider the difference in serving sizes. Think about eating the average apple (a serving size of about 100 calories) compared to a small serving of McDonald’s fries (about 250 calories); you are more likely to burn the apple and store the fries because the fries have so many extra calories per serving. But even if your body does store the apple, you’ll be storing fewer calories, and food composition also matters. The apple offers fiber (more on the benefits of that below), vitamins, and minerals; the fries offer fat, salt, and a little protein, so for disease prevention, the apple is hands down

26 Mind+Body/Spring 2014

the obvious choice if you are taking health into consideration when you reach for that snack. Wdowik also said that there is more to consider when eating than just counting calories. The idea of eating fiber has received its share of positive attention lately, and for good reason. Fiber in an apple, for example, helps slow blood sugar spikes because fiber takes longer to digest. Blood sugar spikes happen when you eat high carbohydrate foods that don’t have valuable amounts of fiber (think of a processed snack, like a Pop Tart) and you experience that sluggish, irritable feeling. One benefit of fiber is that it slows the digestive process, which can help you feel full longer. Eating foods high in protein (such as peanut butter) will also help you feel fuller, so you’ll likely consume fewer calories by the end of the day. High-fat foods contain more calories (since fat has twice as many calories as carbohydrates or protein), but we often don’t sense those extra calories, which can actually result in consuming more calories by the end of the day. And your body sees beverage calories differently than how it views food calories. Drinking sugar-sweetened soda or coffee drinks causes weight gain because your body doesn’t recognize the calories in drinks the way it does in food. Drinking water before eating has been proven to make you eat less because it helps you feel full. So, don’t be blinded into thinking a calorie is a calorie, regardless of its source. Consuming healthier calories is better, according to Wdowik. Healthful sources of calories provide vitamins, minerals, fiber, as well as antioxidants and phytochemicals—all of which fight disease and even help manage current diseases. Consuming 100 calories of unhealthy food today can contribute to problems such as heart disease, diabetes, cancer, and tooth decay tomorrow. Unfortunately, many people think these diseases won’t happen to them, but chronic diseases often go unnoticed for years on an unhealthy diet.

get healthy


great hydration debate

By Kate Wrightson

According to the Panhandle Health District of Idaho approximately 75% of Americans are chronically dehydrated. Since we all know we need to remain hydrated, why do 75% of Americans have difficulty taking in as much fluid as they use each day? With so much contradictory information accessible to the public, it’s hard to decipher exactly which fluids “count” towards hydration and how to properly hydrate for your activity level and environment. Additionally, one protective mechanism in our bodies that is designed to indicate thirst is the mental and physical feeling of hunger. If you’re always hungry, try having a glass of water or a similar substance first and eat only if you’re hungry afterwards. Additionally, while water loss is usually attributed to sweat, tears or urine, there are many mechanisms in the body that utilize water without actively seeing it lost. Water is used internally to protect organs and tissues, regulate body temperature and blood pressure, lubricate joints, dissolve nutrients in the gastrointestinal tract and to carry nutrients and waste product into and out of cells via the blood stream. Chronic dehydration aeffects the internal functioning of the body by limiting individual performance, mood, and health. According to the Mayo Clinic, mild dehydration can cause dry mouth, fatigue, thirst, decreased urine output, headache, constipation, dry skin and both dizziness and lightheadedness. If dehydration is not addressed, it will progress to the severe level of extreme thirst, brain fog and fatigue, dry membranes, little to no urine or tear output, rapid breathing and heart rate, low blood pressure, fever, and/or unconsciousness. In dry climates like Colorado, keep a constant flow of water or like substances while outdoors to avoid dehydration due to rapid rate of evaporation. Generally, the American Council on Exercise (ACE) recommends that for baseline hydration women consume approximately 2.7L (91oz) and men consume 3.7L (125oz) daily via combining liquid (80% intake) and food (20% intake) sources. ACE recommends consumption of 17-20 ounces of water two to three hours prior to exercise, eight ounces 20 minutes prior, 7-10 ounces every 10-20 minutes during exercise, eight ounces after exercise and 16-24 ounces for every pound lost during exercise. If you’re eating well, water is your best bet for hydration because of the electrolytes in your food. If you’re not fueling well, know that too

much water can cause hyponatremia (water toxicity) and can be fatal by completely flushing all vital nutrients from the blood stream and muscles. In theses cases, it’s important to look at other options. Limited amounts of caffeine do not significantly affect your hydration levels. Therefore, coffee and tea actually do have hydrating effects based off of some of the most current research from University of Birmingham in the United Kingdom and other recent studies. These studies all demonstrate that individuals have the capacity to quickly build up a tolerance to caffeine and it’s mild diuretic effects. The only thing you’ll need to worry about with these substances is how they impact your body’s pH levels and vitamin absorption due to their higher acidic nature. It is still recommended to have other sources of fluids to counteract the acidity and vitamin degradation these substances create.’ Should you be sipping your coffee and tea during endurance exercise bouts? Not exactly. Coffee and tea lack necessary nutrients to effectively hydrate the body at the proper nutritional ratio needed for maximal performance. According to the American College of Sports Medicine recommendations, individuals should consume “palatable” drinks during prolonged exercise in the ratio of four to eight percent carbohydrate (simple sugars are best), 20-30mEq/L of Sodium and 2-5 mEq/L of potassium, which coffee and tea both lack. However, most sports drinks, like Gatorade, are found to be equally hydrating to water and even excel as a performance enhancer for endurance activities according to research out of the University of South Carolina. Note, these drinks are designed for consumption with physical exertion and can lead to excess caloric intake and disorders if consumed regularly in a sedentary lifestyle. While soda, “vitamin water drinks,” and flavor packets may be delicious, research from the Multiethnic Study of Atherosclerosis suggests that individuals consuming diet drinks with artificial sweeteners had a 36% greater risk of metabolic syndrome and a 67% increased risk for type 2 diabetes. Your best bet if all the advertising drives you a little mad? Have some perfectly balanced coconut water or make your own flavored water with chia seeds, fruit and a touch of salt to cover your flavor, nutrient and hydration needs. Mind+Body/Spring 2014 27

get healthy

Soak up your vitamin D By Andrew Kensley

Okay, class, forget everything you think you know about vitamin D. Today’s lesson consists of two parts. First, we’ll cover the indisputable scientific truths. Then, the gray areas.

According to the National Institutes of Health (NIH) and physicians from a variety of specialties, vitamin D’s primary role in the human body is to help absorb calcium, which is vital for strong, healthy bones. In fact, says clinical dietitian Lindsay Fishering, current guidelines for the daily intake of vitamin D are based solely upon bone health and calcium metabolism needs. “When people think about calcium, they don’t automatically think about vitamin D. But the two are closely related, at least in terms of bone health,” says Dr. Meriam Izon, a Fort Collins endocrinologist. “If you have a severe vitamin D deficiency, you’ll end up having calcium deficiency.” Fort Collins internist and board certified rheumatologist Dr. Nancy Maller takes Izon’s point even further. “If you are vitamin D deficient, you will have osteoporosis,” Maller said. “The people I’m most concerned about are those that don’t get out or do much in the way of weight bearing exercise, or elderly people, or people whose diet is not very well maintained.” The second fact is that our primary source of vitamin D is not from food, but from the sun. After ultraviolet rays hit the skin, the body produces the base chemical structure of vitamin D, which eventually becomes metabolized to a usable form (basically the over-the-counter vitamin D3) by the liver and the kidneys. “You need to be out at least 15 minutes a day in full sunlight, without sunscreen, to get adequate vitamin D from your skin,” says Maller. Luckily, vitamin D is stored in fat cells and withdrawn when the body needs it, so you have time to make up for that long winter spent bundled up. “Just six days of casual sunlight exposure without sunscreen can make up for 49 days of no sunlight exposure,” states the NIH-associated website, Evidence also suggests that in locations above 34 degrees north latitude (think of a line connecting Atlanta to Los Angeles), we are unable to absorb the vitamin D we need from four to six months a year, further proving that time outside when the weather’s good is essential to get what we need.

How Much? Search the web and you’ll find recommendations for daily vitamin D anywhere from 400 to 2000 International Units (IU). However, the 28 Mind+Body/Spring 2014

American Associated of Clinical Endocrinology and the independent, nonprofit Institute of Medicine (IOM) have narrowed that range down to 800-1000 IU of vitamin D for the average man and premenopausal woman under 70 years old. Both sources recommend a daily dose of up to 2000 IU for people older than 70, especially those with known osteoporosis, any of the risk factors stated by Maller, as well as obesity and conditions that restrict how the gastrointestinal tract absorbs nutrients, like celiac disease. Maller stresses that only people in high-risk categories need to be tested for vitamin D levels. The doctor will also order a repeat test three to four months later to assess the results of treatment. In certain extreme cases, which Maller and Izon say depend on each unique scenario (determined by the doctor), physicians may prescribe a 50,000 IU weekly dose to build up vitamin D stores over time. But the IOM concedes that a specific protocol dealing with daily, weekly or monthly dosing, “has not been rigorously established.”

How to get it Vitamin D is present in cod liver oil and fatty fish like sardines and mackerel, to a lesser degree in fortified dairy products, and in small amounts in eggs and mushrooms. But with the IOM’s research reporting that approximately 50 percent of elderly women consume less than 137 IU a day of vitamin D from direct food sources, we need to consider other avenues. “Some people may need more vitamin D during fall and winter, and less during spring and summer,” says Izon. This makes supplementation, for many people, the only way to get what we need. Izon cautions that vitamin D is not FDA-regulated and that some over-the-counter preparations “may not be potent.” She recommends that consumers buy only USDA-graded vitamin D3 supplements—and check the serving size. “Most people assume its one tablet,” Izon said. But in many over-the-counter brands, one pill amounts to only 400 IU.

What is Normal? Prolonged, severe vitamin D deficiency can lead to bone pain and tenderness, muscle weakness, fractures, and difficulty walking. But the term itself depends upon your provider’s definition.

get healthy

Dr. Izon, the hormone specialist, says that there are different levels of severity when it comes to vitamin D deficiency, from severe (less than a 10 ng/mL value on a physician-ordered blood test), to moderate (11-20) to mild (20-30). Anything above 30, she says, is considered normal. The IOM reports that that vitamin D levels between 20 and 40 are considered “reasonable,” yet it also cites some opinions that a range between 30 and 50 was a better predictor of bone health and could help minimize the risk of falls and fractures in the over-65 set. So what’s the bottom line? “The optimal vitamin D concentration for skeletal health is controversial,” says the IOM in “UpToDate,” the physician-authored clinical resource tool used by doctors. And, it adds, “The optimal (vitamin D) concentrations for extraskeletal (relating to body processes other than bone) health have not been established, and it has not been rigorously established for the population in general.”

Vitamin D and disease Numerous credible sources, including the IOM and the NIH, list vitamin D’s role in normal functioning of the kidneys, the parathyroid, neuromuscular and immune functioning. Research from sources like the Vitamin D council and respected American and European medical journals has also shown that vitamin D levels may relate to cancer, depression, and cardiovascular or autoimmune problems. Those very same studies also advocate for more research on the subject. The problem, say doctors, is proving a direct relationship. Dr. Regina Brown, an oncologist with University of Colorado Health, is aware of the parallels between vitamin D deficiency and certain kinds of cancers that affect the breasts, prostate, lung and colon. “We’re seeing more of a trend,” Dr. Brown said. “We’re also seeing it in certain autoimmune conditions like rheumatoid arthritis and lupus. But does low vitamin D have a negative impact on overall health? We don’t know. It’s hard to know for sure.” Dr. Izon takes a similar tack. “We’ve always known that vitamin D deficiency has a major role in bone loss, that’s why we recommend it,” she says. “There is a link but no definite evidence.” Got all that, class? Be sure to pick up that glass of milk on your way outside. Mind+Body/Spring 2014 29

get centered

Jumping off life’s conveyor belt By Sam Noblett Imagine being a child in nature, led only by curiosity, pulled by the sound of a bird or the prospect of throwing a rock into a river. It is complete mental freedom, with no concern for how your actions appear to others.

“We get caught on the conveyer belt of life, and that’s the opposite of being centered.” 30 Mind+Body/Spring 2014

As most people progress to adulthood, that ability to be free can leave us. However, many experts have found benefit from the use of nature to restore mental function and allow people to deregulate their mental processes. According to Chuck Hancock, a licensed professional counselor in Fort Collins who uses the outdoors in his practice, getting outdoors can reset creativity and happiness. “Getting outside can help you to find your center,” said Hancock, who facilitates outdoor challenge courses that include ropes courses and group work. And finding that center, Hancock said, means being present in everything going on inside and outside of your body. “We get caught on the conveyer belt of life, and that’s the opposite of being centered.” he said. Furthermore, a recent study by professors from the University of Kansas and University of Utah has shown a 50 percent increase in creativity and problem solving in 56 people who were isolated from technology in the

wilderness for four to six days. The study focuses on attention restoration theory, which suggests that nature has restorative effects on the brain’s attention systems. The study further suggests that the increase in media usage among the population has begun to deplete many people’s ability to pay attention. But, according to Hancock, just better using small amounts of time outdoors can help. “Walking from your car to your office, try to pay attention to your breath,” he said. “Even just using that time to get connected to yourself can be enough.” However, for those looking to get more from nature, Hancock had a few tips. “Have a question in mind as you go outdoors. Sometimes the answer can pop up,” he said. “But don’t try too hard, or you’re going to miss the outdoors.” And don’t be afraid to just stop and sit to take in nature’s beauty, perhaps by finding a nice view or an interesting tree, he said.

Mind+Body/Spring 2014 31

get centered section


Project: Mulica Patio

Fire Feature Renovation A circular fire feature was incorporated into the two-tier patio renovation by Surroundings

The project incorporated existing elements on site and added design flair, refinement, utility, and drama to an already notable home exterior. The picturesque result was breathtaking in scope, execution, and completion.

After Before

“Our clients were very discerning, so we had to be on top of our game...”

“We had to demo existing concrete patios, railings, and staircases,” said Alissa Strickland, Senior Landscape Architect, RLA, Surroundings. In addition, the project included “a new steel framed Trex deck, railings, staircase, paver patio, stone veneer on an existing wall, a stone seat wall, a stone gas fire pit, a pergola with automatic vertical shades, a naturalized water feature, landscaping and irrigation renovations, and outdoor furniture for the new patio and deck spaces.” If the long list of components was not a daunting enough task, Strickland’s team also accomplished the project while navigating the challenge of a Colorado winter, including bitter cold

and abundant snow. “We also ran into some integrity issues with the existing wall and had to make on-site changes to address the issue,” Strickland said. “Our clients were very discerning, so we had to be on top of our game during the entire construction process. In the end this helped us to create a showcase of a project, and very happy clients.” For 34 years, landscape design/build has been a major component of exterior services provided by Surroundings. Today, the percentage of design/build is closer to 60% of overall sales, with the remaining 40% attributed to the retail outdoor living category. The Mulica’s came into the store as retail customers and became design/build customers,

which is happening more consistently with the opening of the retail store. Surroundings also manufactures outdoor kitchen cabinets, fire pits, fireplaces, as well as pergola systems and finished outdoor kitchen islands. Strickland sees the design/build service definitely affecting the retail side as well, due in part to discounts offered to design/build clients. “We design furniture arrangements for their new patio/deck space during our design process so furniture can be ordered in time for the completion of the project,” Strickland said. “We also design shade options, outdoor lighting, heating, cooling and many other outdoor accessories.”

32 Mind+Body/Spring 2014 Summer is coming! Call today to schedule a consultation and get the patio of your dreams.


Make your backyard the favorite room in your house.


Visit our showroom and plan your dream patio today! We’ve got the lowest prices GUARANTEED! We will meet or beat anyone on like merchandise INCLUDING THE INTERNET! See store for full price match policy. *Subject to credit approval. See store for details.

2014 33 250 E. Harmony Rd. F-6 (ACROSS FROM HALLMARK) • www.SurroundingsStore.comMind+Body/Spring • 970.449.4484

get home

Gardening for everyone The commitment phobic

The late bloomer

The black thumb

Maybe you're not sure if you want to dedicate space in your yard to a garden plot. Or maybe you don't even have a yard. Container gardening is an easy way to grow fresh vegetables if space or commitment is an issue. Many varieties do very well in pots of varying sizes and you can plant them alongside flowers to keep your patio as beautiful as it is fruitful. Some plants can even be grown in hanging planters (I'm looking at you tomatoes). Just make sure anything you plant together has simlilar sunlight needs. Try some of the following varieties on your patio to give gardening a go:

While the growing season in Colorado is relatively short, and it's probably a little late for fresh tomatoes or squash, there are several vegetable that you can get started now to enjoy during a fall harvest. Try any of these plants for fresh fall produce: Lettuce and other leafy greens* Beets Carrots Chives Cabbage Cauliflower Broccoli Chard Peas

So you're convince your house is the place where plants go to meet an untimely demise. Fret not. The following fruits and vegetables can handle a little tough love. As long as you give them a little water and make sure they aren't overrun by weeds, these plants will bear fruit for even the most legendary plant killers: Carrots Beets Radishes Lettuce Spinach Kale Chard Herbs (Thyme, Parsley, Basil, Oregano, etc.) Chives Scallions Rubarb

Lettuce and other leafy greens Beets Eggplant Cucumbers Carrots Beans For hanging vegetables or fruit try: Tomatoes (cherry or drawf varieties) Strawberries Lettuce Spinach 34 Mind+Body/Spring 2014

*Lettuce and other leafy greens have a tendency to bolt or go to seed in hot weather. With a cooler summer, like the one we're having this year a mid-season lettuce crop may do well. During warmer years you may want to wait until even later in the season to plant.

And make sure to talk to your local nursery personnel. They're well versed in what will grow well in the Colorado climate and will be able to guide you in prepping your soil and maintaining your new plants. And should your new garden fail to thrive, you can bring in ailing plants for a diagnosis and treatment plan.

get out

Rules for the

ROAD By Eric Neilsen 

Summer is the peak season for traveling, and that is a huge obstacle when it comes to daily diet and exercise routines. Take these two statistics: 1. Americans, on average, will gain 8 pounds while on vacation; 2. The majority of people don’t walk more than 50 yards past where they park their car. When you’re traveling close to home, like on day trips or weekend getaways, nutritional considerations are easier and a couple days off from the exercise routine is not a big deal. When traveling for longer periods of time, however, nutrition and exercise can become challenging. It’s hard for most people to keep up their workout routines and refrain from splurging too much at the all-you-can-eat buffets. Here are my top three tips for the health conscious traveler: Plan ahead - A common mistake people make while traveling is letting themselves get too hungry. Traffic delays and long travel on the road between stops can make you very hungry. Then, when you have access to food, you go all out, over eat, and make poor food choices. This can be minimized with a little planning and by having some portable snacks in the car or backpack. Apples typically travel better than bananas, as they don’t get all mushy. A small bag of your favorite nuts is a great complement and will usually satisfy the crunchy/salty thing. There are many types of energy bars to choose from, so finding one you like and keep a few extra on hand to prevent you from going nuts at the convenience store. Energy levels during a trip can vary depending on how much time you spend traveling to your destination vs. the activity you do at the destination. Walking/hiking at a National Park, theme park or museum most of a day will burn up more energy than a six-hour car ride,

so plan to eat accordingly. Exercise on the go – Your exercise does not have to stop while on vacation or travel, but it may need a bit of tweaking. While having a fitness center to use is good, they can vary greatly from location to location. I have stayed in many hotels that advertise a “Junior Olympic size” swimming pool. I hate to break it to them, but there is no such thing as swimming in 50-meter pools at the Olympics. But I digress… Try applying the K.I.S.S. approach (Keep It Simple Stupid) to any workouts you have time for. Running/Walking are the easiest as all you need is a good pair of shoes and out the door you go. No gym, no problem! Body weight exercises can be done anywhere and are easy to do in the hotel room before heading out for the day. A quick 6 pack of basics you could do would be 2-4 sets of squats, reverse lunges, front plank, side plank, push-ups and any type of additional core work you want to implement. The best workout time I have found while traveling is in the morning. The longer the day goes, the less likely you are to fit it in. Flexibility at Mealtime – I remind the athletes I coach that when you’re traveling the workout goals in general are designed to maintain fitness and/or recover from the previous days of training. This same approach can be applied to the foods you eat. One simple thing you can do is to try using some discipline on two out of three meals a day. That way, for your third meal, you can cut yourself a little slack if you feel like it knowing that you have been good on 2 other meals. Another tip for mealtime is to try drinking some water 20-30 minutes before the meal. Sometimes when we think we are hungry we are actually a bit dehydrated, and in the summer months the body is going to perspire more. Traveling should be exciting, but there are always challenges associated with leaving home, eating properly, and maintaining fitness while on the road. Planning ahead, exercise, and flexible eating will help make the traveling just a little bit better. Bon Voyage!

Best Options at the Gas Station/ Fast Food Gas station… ugh! High-calorie, low nutritional-value fast foods are what one typically finds at these locations. What can you do before strolling the isles when this is your only option? 1. Check the cooler section for any premade salads, sandwiches & fruit. While this may be more expensive than usual, it beats a lunch consisting of a Snickers and spicy hot nacho chips. 2. Hydrate with water or a lightly flavored beverage instead of a supersized soda.

Fast Food… Better than Nothing? 1. Grilled vs. fried is usually better when it comes to burgers and other meats. 2. Keep the portion size in check, as these foods are very high in calorie content. 3. Avoid the combo meal. Do you really need all those fries and abottomless soda? Try splitting an order of fries and sharing a soda. Saves calories as well as $$$. 4. Like the gas station, many of the fast food establishments now offer salads. Just try to take it easy on the dressing, as that is typically where you will find most of the calories.

Get more great tips from Eric online at

Mind+Body/Spring 2014 35

get out

A city girl’s


By Haley Burke Last year I was invited on my very first camping trip. As a girl growing up in Colorado I had successfully, and impressively, avoided the outdoorsy experience of camping. However, after being coaxed, bribed, and cajoled by my friends I agreed to go along on my very first adventure into the outdoors. Despite this being my very first trip, I was not too concerned because all of the people I went with were seasoned campers. Looking back, without their help I probably would not have survived

First Time Campers Guide: French Press: Caffeine is essential to surviving in the wilderness. For a city girl, this is non-negotiable. Hammer or mallet: Sitting on tent stakes is not something anyone should experience. Ever. Sleeping Bag: Bottom line, no matter how warm it has been all day, it will get cold at night. First Aid Kit: No matter how much experience you or your fellow campers may have, accidents will happen. Always be prepared! Camera: How can you brag to your friends and family that you braved the treacherous wilderness, if you don’t have the pictures to prove it?

36 Mind+Body/Spring 2014

As you may have guessed by now, setting up a tent proved to be a more daunting task than I thought it would be.. I was fortunate enough to be sharing the duty with several people, but even experienced tent pitchers make mistakes. The tent stakes were resisting all efforts to pound them into the ground. I stood on them, I hammered them with my fist, a few of us even tried to sit on them; I do not recommend this! One of our more efficient counterparts took pity on us, walked over, and began pounding in the sticks! It was working, too. Apparently the trick to an easy tent pitching is a rubber mallet. Who knew? With ease, my friend finished the job, and our sleeping quarters were pitched! If I could describe my packing for the night in the wilderness, I would use two words: woefully unprepared. Everyone had sleeping bags, some kind of mats, and pillows. I was the only novice that brought Mexican blankets and a yoga mat, thinking that would work just fine. But to my surprise, the temperature dropped well under forty degrees, and my blankets were not cutting it! My tent-mate saved the day when she told me she brought an extra sleeping bag. Despite the fact my yoga mat was not offering much cushion against the cold, hard ground, somehow, I managed to sleep comfortably. The next morning brought a whole new set of challenges. My initial reaction when I realized I would be without electricity for a few days was not, how will I cook or how will I bathe, but how am I going to brew coffee? I’m not ashamed to admit that in fast-paced city life I require a cool three cups a day. I thought I could trick the outdoors, and so I bought an economy size pack of Starbucks Frappuccinos. Normally they are too sweet for my taste, but I consoled myself with the

reassurance that I definitely wouldn’t fall asleep while hiking. The morning after the first night I awoke late to friends with coffee in their hands. I was amazed! How did they do that? Did they find a natural pure mountain coffee spring? No, though this surely would have been amazing, my friends just came to camp prepared. Camp coffee was not only possible, but all I needed was a fire, a pot to boil water, coffee grounds, and a glorious, portable French press! I was, if nothing else, prepared for injuries. The campsite was littered with very large branches. In retrospect, burning a fire with ample fuel strewn about the campsite may have been a hazard. Thankfully, no one burned down the forest, but in a thankfully less tragic series of events, one of my dear campmates backed into a large jagged branch and cut his leg. There was a fair amount of blood. Of course, as an overly cautious city girl, I brought my first aid kit! I was able to bandage up his leg, and we continued to our planned hike for the day. Remember, you probably won’t have cell service while camping far, far away from society. I brought my phone anyway, of course, to utilize the camera! However, much to my dismay, my cell phone did have service for a brief moment, and in the midst of receiving emails and texts and missed calls from the prior day, my phone died! I was without a camera and unable to take photos of my time spent in the wilderness. This was especially disappointing to me because this meant I had no proof that I survived in the daunting Colorado outdoors. I suggest either bringing a digital camera or turning your phone on airplane mode! By the end of the trip, I realized camping was actually pretty fun. I would not have been able to make that observation without the help of other experienced campers!



Special Promotional Section

Mind+Body/Spring 2014 37

PURSUIT: Beautiful Living

New Senior Center brings health and wellness for everybody to the forefront

City of Fort Collins Recreation

tures, is just a building. What real-

would like to announce a fantastic

ly makes the Senior Center special

new partnership with Columbine

is the community of people within

Health Systems and the University

it. The City of Fort Collins reached

of Colorado Health. The three

out to a community of experts in

organizations are coming together

their field, a truly dedicated group

to provide world class service

of professionals. These profession-

to our Fort Collins community,

als, and their expertise, are made

focusing on Health Awareness,

available to the Fort Collins senior

Lifestyle Management, and

community courtesy of this new

Wellness & Education.

partnership with Columbine Health

The newly expanded Senior

Systems and the University of

Center’s Grand Opening is July 10,

Colorado Health.

2014. The expansion consists of

Columbine Health Systems and

an 18,000 sq. ft. addition, courtesy

the University of Colorado Health

of the 2005 Building On Basics

will make available certified,

Tax Initiative, approved by the

high quality speakers, instructors,

citizens of Fort Collins. The public

and medical providers to support

asked for more space to provide

a comprehensive health and

education, meetings and social

wellness program. The focus of

gatherings, and health and well-

this partnership is to provide

ness services.

opportunities to keep the citizens

The building, though beautiful and

and visitors of Fort Collins healthy

sporting some fantastic new fea-

and engaged.

38 Mind+Body/Spring 2014

The creation of this partnership was inspired by our community’s desire to stay healthy. Recreation, Columbine and UCHealth are responding to our community’s growing adult population and their need to remain active, healthy and engaged. We look forward to seeing this partnership flourish while providing increased health and wellness opportunities for the public.” -Bob Adams, Recreation Director

To meet the needs of the community, the center has added many new amenities:

These additions build on the existing Senior Center facility, which features:

» 3000 sq. ft. cardio weight room

» 25 yard, 6 lane pool

» Health and wellness wing in-

cluding rooms for massage, foot care, and health screenings » 120 seat educational room with state of the art technology to be able to connect to homebound participants » Renovated yoga room

» 2500 sq. ft. fitness dance room » Community Gardens » Additional parking

» 10 person spa

» Jog/walk track » Gymnasium

» Community rooms with stage » Classrooms

» Pool/snooker Lounge » Art Studio

» Woodworking Shop » Kitchen

» Media/Library Center

Special Promotional Section

Mind+Body/Spring 2014 39

PURSUIT: Smooth Ride


A wide stance, high riding hood and a fresh driver-in-mind interior make the new 2014 Toyota Highlander a memorable test drive. After taking the 2014 Highlander up and over the dams of Horsetooth reservoir, it is easy to say that this new redesign from Toyota does not disappoint. There’s enough room inside for the whole family, and all the

gear that Colorado women need in order to take on our great state’s landscape. With a new powerful 3.5L V6, 6-speed automatic transmission and AWD capabilities, the new Highlander seems like a com-

THE HOME SCREEN: Reorder your aps and completely personalize your in-dash touch screen, making the home screen totally customizable for the lowest level of distraction and the highest level of information.

PROGRAMMABLE AUTOMATIC TAILGATE: A simple feature which allows you to adjust the height in which the rear door opens. This can make it is easier to reach for the shorter family members and also easier to grab your groceries under those low-hanging garage doors.

40 Mind+Body/Spring 2014

pletely different car than its earlier models. The grille is larger and reminiscent of the Tundra, while the interior is refined with a move toward Avalon-esque luxury, taking a step away from its sporty past.

Favorite Features for the



HEATED AND COOLED SEATS: Cool off or warm upthe leather seats with the touch of a button. Ultimate luxury and comfort, another reason to call shotgun.

After jetting through the foothills, our test-drive extraordinaire picked out the features she sought to be most advantageous and important for the women of our great Mile High state.

THE THIRD ROW: An all weather removable cargo cover, with extra depth in the seat, more leg room, making the rear end a spacethat definitely wont go forgotten.

VERITABLE VALVE TIMING INTELLIGENCE: Next time you are headed to summit county or up Poudre Canyon you aren’t going to lose power with the increase of altitude. Instead the simultaneous valve timing system will enable drivers to keep the vehicle up to speed! With no loss in power. It’s a fun drive. Special Promotional Section


JOURNEY STARTED The Best discoveries are the ones we can share, the ones where the journey is just as fun as the destination. The 2014 Toyota Highlander, with seating for up to eight, advanced luxury and stylish design, is eager to help you explore. Let’s live life to the fullest with every trip, no matter where we’re headed.

The 2014 Toyota Highlander

PEDERSEN TOYOTA 4455 S. College Ave., Fort Collins, CO 80525 888.591.0784

Prototypes shown with options. Production model may vary.

Mind+Body/Spring 2014 41

PURSUIT: Good Times

If you don’t get bit, you won’t get sick! West Nile Virus. This is a phrase to strike terror

There are four main steps every individual can

into the hearts of summer-loving outdoor en-

take in order to protect themselves from WNV.

thusiasts everywhere. Coloradans, as particu-

The ubiquity of mosquitos, the main disease

larly enthusiastic outdoors-people should be

vector for WNV, means there will always be

esepcially wary, and be sure to take the time to

some risk of exposure. Minimizing this risk,

protect themselves against this very real threat.

however, can be accomplished with a few

Personal protection is the most effective ways

relatively easy steps:

to prevent WNV, and education is the key to protecting yourself.

Drain: Don’t leave standing water around outdoor areas. Whenever possible, drain away

West Nile Virus is, unfortunately, here to stay.

standing water, since this is where mosquitos

While we shouldn’t panic at the possibility of

breed and lay eggs. Any small puddle, pot full

contracting the disease, we should recognize

of rainwater, rain gutter, or kiddie pool sitting in

that this will be our 12th summer dealing with

the backyard is like a mosquito Club Med. Keep

the disease, and now that we are aware of it,

those frisky bugs at bay by keeping things dry.

we should take steps to prevent ourselves from contracting it. There were 60 cases contracted last year in Fort Collins, with 9 resulting in serious encephalitis or meningitis. Most people have no idea they have contracted WNV, at-

Dusk and Dawn: Half-light times are the most active for the little biters. While dusk especially is a popular time for outdoor activities in the summer, try to limit this time whenever possible.

tributing the symptoms of high fever, severe headache, and stiff neck to other causes.

Deterrents: Bug spray is your friend! Any repellent approved by the Environmental

Prevention should be focused, especially in the early, wetter summer months, on source reduction. Standing water can provide breeding ground for mosquitos to grow to adulthood in as little as 4 days, allowing for rapid population

Protection Agency will be safe and effective when used according to the label. There are many mosquito specific solutions, as well as organic options to try. Search out an approved repellent, and don’t be afraid to use it!

expansion. Mosquito repellent sprays are a safe, easy way for individuals to protect themselves and their families. Mosquito prevention is not just a reduction of annoying pests, but a civic responsibility to maintaining public health.

Dress: Even in the summer, long sleeves and pants are a good idea. Keeping your skin covered in light colored and loose fitting clothing is one of the best ways to prevent mosquito bites. Unfortunately lightweight and tight fitting clothes allow the little buggers to bite right through, so try to choose something that covers and does not fit too snugly.

42 Mind+Body/Spring 2014

Special Promotional Section

Mind+Body/Spring 2014 43

44 Mind+Body/Spring 2014

2014 Northern Colorado


Mind+Body is pleased to present our first ever Super Women of Northern Colorado feature! For several months, we collected nominations and learned about many incredible women in our community. With the help of a 10-person judging panel, we determined 41 of these amazing women to be recognized (we couldn't decide on just 40!). These women, including cover models Florence Field, Brenda Cummings and Sandra McCollum, were chosen based on excellence in the areas of professional leadership, community service/philanthropy, and personal achievement. Additionally, these women demonstrate the values that encompass the Mind+Body vision, health, fitness, and mental wellness and several categories that the Fort Collins community is passionate about including environment/smart growth, regional beer culture, and entrepreneurship/innovation.

Mind+Body/Spring 2014 45

See that old lady with the cane, hobbling through the door like she might blow over if you clear your throat? You see, the one with the welcoming eyes and placid smile and deliberate voice, and who keeps in shape, she says, simply by getting up each morning?

Florence Field Don’t mess with her.

by Andrew Kensley

In 1942, after the attack on Pearl Harbor sharpened racial tensions along the west coast in the U.S., Field, along with other 110,000 Japanese Americans, was sent, in the name of national security, to an internment camp in the Utah desert. These American citizens were held at length without due process and in disregard of other Constitutional protections. This experience of being incarcerated without cause was the beginning of her life-long commitment to civil rights and civil liberties. Florence Field knows that she was treated unfairly, like so many others of her generation. But she didn’t cower or wither or hate anyone back. She refused to let her identity be shaped by a small group of fearful others. Instead, she made a difference “My major interest and concern focuses on justice and equality, and I hope to continue working in these areas,” Field says. “And my other interest is to survive until at least I’m 90 years old this coming August.” After graduating college in Ohio with a degree in Biology, Field got a job at the University of Chicago Press as a copy editor, married the VP of Marketing for Encyclopedia Britannica Films, and began her civil rights crusade. As an adjunct faculty member at the University of Chicago, she created and implemented community-oriented programs in Chicago’s inner-city libraries, and 46 Mind+Body/Spring 2014

helped the University of Chicago develop and teach multi-disciplinary courses in social policy and planning. She became involved in social justice, racial equality and fair housing initiatives. Even understanding her life’s work, it’s still somewhat hard to decipher the fighter in this docile, dignified lady. She speaks in measured tones, like a kindergarten teacher, and portrays a wide-eyed enthusiasm for the moment. She is playful and witty, possibly the protective residue

“I’ve been arrested.” of discrimination and uncertainty, but more likely from an innate sense of contentment. Regardless, you Florence in your corner. “I’ve been arrested,” she offers up as something of a badge of honor. “There was a superintendent in Chicago who instead of integrating schools, would bring in mobile homes in the parking lot and the black kids would have to go there, and they’d call it integration. About ten of us laid down in front of the bulldozer and got arrested.”

Then, as if to highlight the oxymoron that defines her, Florence says, “Oh, that was a wonderful time! They took us down to headquarters and then they dismissed us. It was just a scare tactic!” Field goes out to lunch with friends (“You don’t want too many,” she cautions), and loves to read. She’s given up on non-fiction, though, because, she says, “it’s too depressing.” She fully acknowledges the physical limitations that come with advancing age, yet still jokes about the passage of time as if it were just another movable barrier. “Ninety,” she says, “is not good for memory. I can’t remember names, and I often read books a second time because I’ve forgotten what I’ve read. You’re not going to put that down, are you?” Sorry, Florence. It was too good to leave out. On the surface, this woman who still drives herself to senior yoga might appear as just another old lady who waxes wistful about her productive years and turns to self-deprecating humor to dampen the inevitable decline. “It’s nice to see other people as immobile as I am,” she says. And later, when a writer shows her pictures of his daughters she quips, “You have good looking kids. How come?” But a few more minutes with Florence reveals the spirited flame that still burns inside her aging body. No amount of time will dilute her accomplishments. And it’s through an answer to

Mind+Body/Spring 2014 47

"The thing that I would like to be known for, should I die tomorrow, is that I was very committed to justice and equality."

a simple question that Florence Field, both fighter and lover, presents herself most passionately. What matters to you? “Justice and equality,” she replies, her voice rising. She pounds her fist on the table to get a writer’s attention. “Because of the camp. I was not political until I got to the camp. And then I realized how fragile the whole thing is. I remember standing at the fence looking out and thinking, why were we there?” The notion of ensnaring innocents and imposing political will effectively changed Florence forever, and set her on a course for good. “The thing that affected me most was, here I am, an American citizen, and without any due process or any constitutional protection—nothing—I’m put into a camp at 18. “It’s a passion for me. I see everything in terms of justice and equality and I get disappointed all the time.” Her posture straightens, as if she is 30 again. “Look at the world! Some people have so much and so many have so little, it seems the whole world needs to be started over.” She laughs. This must be what an angry Florence Field looks like. The fire shines in her eyes. “My activity with the civil rights movement was an all-consuming kind 48 Mind+Body/Spring 2014

of thing for about four years. I was very much into it. I thought, surely if we work this hard the world will become better,” she says. And what do we still have left to do? “Plenty. The income inequality that’s growing is terrible. I think the poor people suffer most. The thing that I would like to be known for, should I die tomorrow, is that I was very committed to justice and equality. That’s the one thing that really is me. I like painting and drawing and I used to play the piano, but in terms of a passion, it’s part of me so I can’t get rid of it.” Even retirement in rural Maine brought activism. “We became active in an art center and in a housing program that they had,” she says. “The poor fishermen’s families, who had been there for generations, were being pushed out because the rich retirees were coming. We would either help them with money or find better housing for them.” She also helped found a transportation program to help the many isolated elderly people living in Maine. When her husband became seriously ill around 2001, they moved to Fort Collins to be closer to their son, Stuart, a professor of physics at Colorado State University. “His wife is a judge so you better behave yourself!” she jabs her

tablemate, who swears to do as she says. Florence’s husband passed away eight months after they moved to Fort Collins. “After my husband died I didn’t know a soul in Fort Collins except my son and I said, ‘How am I going to meet anyone? She found the League of Women Voters of Larimer County, where she met and made wonderful like-minded friends and became chair of their Civil Liberties Team. Also, when the Northern Colorado chapter of ACLU of Colorado was formed, she joined and quickly became a member of their Board. Field also helped with data entry with the childhood immunization program for the Health District of Northern Colorado, with Colorado Legal Services, and edited a newsletter for volunteers at Poudre Valley Hospital. Betsy Gammill-Hayes, who has worked with Field on the League of Women Voters of Larimer County, is one of her biggest fans. On the nomination form for this award, she effusively listed Field’s accomplishments, a veritable resumé for Ghandi-level humanitarianism. “Florence has been involved in many leadership positions in Larimer County League of Women voters, conducting research studies, writing papers,organizing public information forums on topics

Florence sizes up the youngest of 2014's Northern Colorado Super Women, Kayln Taylor, during her photo shoot with Mind+Body

such as affordable housing, income inequality, the First Amendment, Immigration Rights, the US Supreme Court, Presidential powers during war-time, our county’s judicial system, higher education for Native Americans, and this year, a wide-ranging study of issues related to US agricultural production. Florence has applied her remarkable intellect, passion, humor and energy to speak out, and advocates for the disadvantaged. Florence is a compelling role model for all who have the honor to work or interact with her. She is not interested in seeking the spotlight for herself, her personal history or her accomplishments. Instead, she is an effective and tireless force in promoting social justice, locally, statewide and nationally,” wrote Gammill-Hayes. To get to her age, relatively healthy and more accomplished in helping humanity than most of us, Field has obviously done something right. When her interviewer points this out, she corrects him with the grin and wit that have surely made her an enjoyable conversation partner for many before him. “I hope I haven’t done too many things wrong,” she says confidently. And you believe it. But there is a caveat: don’t mistake Florence Field’s economy of words and even temper for compliance. Just because her words emerge from understatement doesn’t mean they don’t carry power. Florence Field, activist, superhero, protector of the meek, still houses just enough fury to make a difference, and probably always will. This vibrant almost-90-year-old with a chip on her shoulder wants to make absolutely clear that accuracy and fairness are what drive her, all the way down to what appears in this magazine. “I want to read this before it gets printed,” she decrees, before dropping yet another subtle punch line, like an arthritic, female version of Jimmy Fallon. “Just so you don’t say I’m just a party girl with an active nightlife.” Oh no. We know better than to make Florence Field angry. Mind+Body/Spring 2014 49

Kristin Candella Age: 39 Executive Director, Fort Collins Habitat for Humanity Passionate, Innovative, Inspiring Leader “Kristin is the queen of thinking ‘out-of-the-box,’ and because of her innovative approaches, our organization has advanced to new levels that we never thought possible,” said co-workers Alex Statham and Raquel Martinez Kristin has an undergraduate degree in Political Science from Colorado State University and a master's degree in Political Science from San Francisco State University. Additionally, she has completed professional development and training from the Indiana School of Philanthropy, Emerging Leaders in Development from the University of Denver, Daniels School of Business, Leadership Fort Collins, Disney, Bridges Out of Poverty, and land development training through the Department of Local Affairs. “Have you even known a woman who, just by existing, changes the world for the better a little bit each day? For all of us here at Habitat, that person in Kristin. Somehow this woman can have her full heart and attention focused on a million different tasks, whether it's caring for our Habitat partner families, building relationships with our donors, running half-marathons or raising her two precious kiddos—she can do it all! Kristin has the gift of empowering others. She will bring out the best in you, and even on your worst days she lets you know that you are valued.” Kristin is clearly an inspiration to all the lives she touches and frequently donates her time and money to several other local organizations to serve our Northern Colorado community with an emphasis on helping single mothers. “The reason I brought a 2'x4' [for my photo] is because our Habitat homeowners always say what means the most to them is knowing all of the people that have touched their walls, that they sit in their living room once they move in and think of all of the donors and volunteers involved. I didn't bring a hammer or a hard hat because that is a symbol of one person’s involvement. On average, every Habitat home has 300+ volunteers involved,” Kristin said. Kristin's favorite quote: “Be the kind of woman that when your feet hit the floor each morning the devil says, “Oh crap, she's up!”

Melissa Rivera Age: 28 Head of Nutrition Department, Putnam Elementary School Dedicated, Inspiring, Nurturing

“Melissa runs the kitchen at Putnam Elementary school, which is an 85% free and reduced school with many students coming from low income families. She is extremely driven to insure all of the students receive not only meals, but healthy meals so that they can have the best opportunity to excel in school. She makes sure to include all teachers and co-workers in this goal and to make each piece work together,” said Melissa’s husband Rick. “Melissa also is in charge of the school's Wellness Program, which is an afterschool program where students are taught to remain active through yoga, soccer, zumba and other activities.” She hosted the first Jog-a-Thon at Putnam Elementary, raising over $1100. On top of dedicating much of her time to the school and the community, Melissa is an avid runner. “Melissa is the kind of person in this world who you know makes things better on a daily basis. Her selflessness cannot be measured when it comes to her love for the kids at her school and taking care of their health needs.” 50 Mind+Body/Spring 2014

Esther Hansen Age: 30 Owner/Registered Dietitian and Nutritionist, Fort Collins Weight Loss & Nutrition At age 30, Esther owns and operates her business, Fort Collins Weight Loss & Nutrition, where she helps people who struggle with diet and weight loss. “She is always striving for the next step towards growth in herself and her patients,” said friend, Laurel Syring. Esther constantly finds opportunities for those she serves by providing workout and nutrition camps, teaching classes in the Poudre Valley Hospital System, or serving at Women, Infants and Children. “Esther's innovation and desire to make living a healthy lifestyle fun and attainable is changing lives!” In addition to running her own business, Esther and her husband, Brian, work closely with The Matthews House. They take in teenagers who are exiting from the social service program and support them while they work towards self-sufficiency. “To this day, many of the kids come back to see Esther and Brian as they overcome new obstacles or celebrate their triumphs.” Esther and Brian were recognized by United Way with the Volunteer Excellence Award in 2011. They are also highly involved in their church as youth group leaders. “Esther lives a life outside of work that is just as caring, fun, and people-oriented. She balances her home-life and is always planning something fun for her friends and family. “Esther is a one-in-a-million person. I have never met anyone so supportive and giving. Whether it is in her personal life or professional life, Esther holds nothing back when it comes to serving others. She is a great entrepreneur with a mind for innovation and fun. She finds time in the day to run a successful business, support her friends and family, enjoy healthy living, and still organize a volleyball game over the weekend. That's what I call a Super Woman!”

Mary Carraher Elisabeth Robertson Age: 40 Speech-Language Pathologist, Ridgeview Classical Schools Effervescent, Natural, Generous

“Elisabeth completed post-graduate studies in voice performance/opera and then decided to teach voice lessons privately instead of pursuing her dream of opera. This allowed her to support me (her husband) and children for ten years while I was completing medical school and surgical training. After moving to NoCo, she again pursued another Master’s degree to become a speech therapist. She was driven to do this for five years while being pregnant and raising four children. “Elisabeth volunteers her time with our school district and also provides preschool speech screenings, participates in area hearing screenings, and is involved in many church activities. She is never too busy to help someone in need,” said husband, Dr. Matt Robertson. “Did I mention she runs half-marathons, rides dirt bikes/ATVs, shoots guns, brews beer, and sings opera?”

Age: 64 Executive Director, Project Self-Sufficiency Steadfast, Compassionate, Champion

“Mary has long been a visible and visionary leader in the community, not only as the Executive Director of PS-S, but also as a volunteer in a variety of organizations. She is currently serving on the Board of the Colorado Nonprofit Association and has volunteered for The Women's Foundation's Action Network, United Way of Larimer County, and on a variety of governmental advisory committees,” said coworker, Audrey McElwain. Mary’s definition of a Super Woman is “one who is willing to both give and receive. [She] might have a career or dedicate herself to her family or do both.” And when asked how she maintains balance in her busy life, Mary said, “Time in nature is very healing and reenergizing. I plan trips to the mountains whenever I can. Walks along the local trails provide more immediate relief from day-to-day demands.” “Mary is extraordinary because her compassion and commitment to make this community healthier and more vibrant, by empowering single parents to break free from poverty, conveys through her work and her life. She has been a champion of low-income, single parents for over 24 years and has used her leadership to create real, life-changing impact in this community.” Mind+Body/Spring 2014 51

Donna Visoocky Joani Schultz

Donna Visocky Age: 62 Owner/CEO, BellaSpark Productions Generous, Dynamic, Focused Intention

“As Owner and Creative Director of BellaSpark Productions, for the last ten years, Donna has met, interviewed and facilitated conversations with hundreds of the world’s top visionaries, change-makers, speakers, artists and musicians who bring their gifts and talents to help our individual sparks to grow. She has created events and conversations in several US and Canadian locations and developed BellaSpark magazine to share the stories more widely,” said BellaSpark Magazine writer, Dora Hildebrand. Donna created the Kristi Visocky Memorial Foundation in memory of her daughter who was killed in an auto accident at the young age of twenty one. “Determined to keep alive the spirit and compassion of a young woman who was a strong champion of the underdog and supporter of troubled youth, Kristi’s Fund was set up to provide scholarships and assistance to area young women” and support for area organizations, which over the past ten years has awarded over $340,000 in scholarships and support. “She is willing to accept “I don’t know,” and to accept the possibility that the future is full of mystery and unlimited opportunity.”

Joani Schultz

Lisa Pendleton

The Soul Soothers

Lisa Pendleton Age: 45 Clinical Director, The Neurofeedback Clinic of Northern Colorado Confident, Driven, Determined

“Lisa has developed two successful mental health therapy organizations that have allowed numerous therapists to begin building their own, independent practices. Lisa has very proactively shared her excitement and the benefits of neurofeedback in the community through presentations and speaking arrangements,” said friend and coworker, Jinny Mortensen. “Lisa has provided opportunities for other professionals in her field to build and grow their practices. She has created opportunities for clients to access services that are not always available through other organizations. She exuberates confidence, charisma and kindness in her life. She is determined and focused and not afraid to go after what she's passionate about. “She is an independent, motivated and inspiring woman. Lisa is a mom of three teenagers and does an amazing job of caring for her family as well as caring for herself. She is excited about her own self-care as well as others. Lisa frequently participates in half marathons, exercises regularly, eats healthy, and encourages others to do the same.” 52 Mind+Body/Spring 2014

Age: 55 Owner, Group Publishing Blue-Sky Thinker, Passionate, Overcomer

“Corporately, Joani fulfills her mission through directing Group Publishing. One directive is to corporately give back at least 10% to the community every single year and holds a banquet for the recipients,” business associate, Lisa Young explains. Additionally, one of Group’s business units is dedicated to bringing a successful system to hundreds of locations in need. Every summer volunteers do projects to help communities and individuals. This project, started in response to the 1976 Big Thompson flood, is funded entirely by the volunteers and Group Publishing as a gift to these communities. “She and her husband, Thom, have taken this concept globally, too, in Lifetree Adventures, which is a combination of service and adventure. They call it a cross between Mother Theresa and Indiana Jones.” “In the business world that still tends to be dominated by men, Joani stands and leads with confidence and brilliant ideas. She has led and built teams that changed not only Group’s product lines over the years to be cutting edge, but has also taken their products to lead and set the standard in their industry. She leads with heart and passion. In addition, Joani has a warm, bubbly personality and continues to keep in direct contact with her customers.”

Kellie Falbo Age: 44 Executive Director, Sustainable Living Association Dedicated, Inspirational, Adaptable Kellie has been leading Fort Collins in sustainability for years. She founded the Sustainable Living Association, a non-profit focused on educating people on making healthy and sustainable choices. Her nonprofit has received several awards for the work Kellie does, and she received the E-chievement Award from e-town in 2007. In addition to her work in sustainability, Kellie has served as a volunteer firefighter and EMT for 14 years in the Poudre Canyon. She is a member of the Poudre Canyon Fire Protection District Board, EMS Coordinator, and is the CPR Instructor for the canyon team. “Kellie was one of six volunteer firefighters who fought the High Park Fire the night it stormed into Poudre Park. She and her crew evacuated the entire area and proceeded to fight that massive fire without help from neighboring departments through the night. They saved lives and homes that night! Kellie proceeded to work on the fire line for the next nine days as a volunteer. When contacted by a coworker and friend about assisting another nonprofit who was raising money for victims of the fire, Kellie worked with the Board of Directors to establish SLA as the fiscal sponsor for NoCo Rebuild. They went on to raise $250,000 during the High Park Fire in the months following,” said Diana Straub, Kellie’s mom. When asked to define a Super Woman, Kellie said, “Someone who puts others needs before her own.” She also told Mind+Body that the most rewarding part of what she does is “volunteering as a firefighter in the Poudre Canyon, helping and protecting life and property in a time of need.”

Allison Hines Age: 37 Director of Investor Relations, North Colorado Economic Development Corp. Whip-Smart, Loyal, Generous

“Allison has maintained a constant desire to learn more, grow more and develop along her career path. She is well-connected in the community, respected and sought out for advice and counsel from others. Her community service and sense of philanthropy is unparalleled. She has been involved with numerous organizations, such as WomenGive and Junior League,” said fellow Super Woman and friend, Dawn Paepke. “There are too many adjectives that are appropriate to describe Allison's extra-ordinariness! She juggles motherhood, career, community service, marriage and many friendships while maintaining a strong sense of authenticity and gratitude. I admire Allison's commitment to what she believes in and her courage to continue when the odds are against her. “Allison also maintains a commitment to health and wellness. She has completed numerous half marathons, 5Ks and several cycling events. Allison also knows how to enjoy life whether that's enjoying a beverage on a Fort Collins patio or partaking in local cultural activities. Allison is a well-grounded, well-rounded individual.”

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Alene Nitzky Age: 50 Founder/Owner/Health Coach & Cancer Exercise Trainer, Sunspirit Wellness Services Creative, Genuine, Passionate Alene identified a need in the community and started her business to fill that need. She guides cancer patients, survivors, and caregivers in improving their lifestyle to improve their overall health in an effort to prevent the cancer from returning. “I help clients set realistic goals as they regain their health and strength over time,” Alene said. “Alene started a business that helps both the patient and the caregiver during the time of greatest need and makes it convenient, affordable, and fills a gap in care. Doctors don’t always have enough time to spend on talking about lifestyle changes and behavior changes that are conductive to being healthy either during or after cancer treatment,” said friend and running partner, Shannon Price. In addition to the phenomenal work Alene does running her business, “she sets an example for not lowering the bar as you age. As an athlete, she runs ultramarathons and at age 50 is a competitive ultradistance runner, running for Pearl Izumi’s regional team, still winning events and placing in the top tier of men and women runners of all ages. She is one of the few women in the world who has run a 270-mile trek across Death Valley in July and has competed twice in the Badwater Ultramarathon, one of the toughest races on the planet.” Alene recently won first place overall (of men and women) the Cornbelt 24-hour Race in Iowa. Alene uses her running talent to raise money for cancer-related services in the community, and in 2012, she was nominated for a Nightingale Award. Alene is also a writer and artist, her work appearing internationally in publications such as Runners’ World, Barefoot Running UK, Kevin MD, Ultrarunning Magazine, among others. And to add to the list of accomplishments, her art is on display at Tortilla Marissa’s restaurant in Fort Collins. “Her passion and energy have inspired countless people in the community.”

Dawn Paepke Age: 46 Community Relations Lead for Northern Colorado, Kaiser Permanente

For over 15 years, Dawn has worked in the non-profit industry and has been a lead fundraiser for United Way of Larimer County, KRFC FM and McKee Medical Center Foundation. She jumps at any opportunity to participate in community leadership, such as Leadership Fort Collines, STIR Loveland, Leadership of Northern Colorado and Fort Collins Read Aloud among others. She organized the Community Classic Bike Tour and the McKee Gala. “Dawn is extraordinary because her commitment to making this community a better place is tireless. She believes in her work, believes this community to be great, and continually looks to improve the lives of others. Dawn spends hours and hours and hours of her own time giving back to others,” said friend, Audrey McElwain. “She also loves to sew and read huge, long books in her ‘free’ time. She is a rock star! Dawn loves riding her road bike, running and good music.”

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Johnna Bavoso Age: 66 President, The People Business, Inc. Energetic, Smart, Caring Johnna founded The People Business, Inc. in 1983 where she has written several training programs distributed on a regional, statewide, and national level to help people build successful teams at work, understand and manage change in their lives both professionally and personally, help managers better coach their employees, improve customer relations, and deal with effects of being laid off from their jobs. She is a member of the Lake Sherwood Homeowners Association where she started the Green Scenes Team, working to keep the common garden areas beautiful. Johnna was the first female Rotarian in Fort Collins and went on to become the first female President of a Rotary Club in Fort Collins. She also served two terms as president on the Board for the Gardens on Spring Creek. Additionally, Johnna started two singing groups which she is the Musical Director for, Singin’ Sisters and Sunnyside Singers. She used her exceptional human resource skills and programs to two local companies where, as Senior Vice President, she contributed to improving their work cultures. One of the companies was selected as one of the Best Small Companies to Work for in the United States in 2007 and 2008, thanks to Johnna’s leadership. “If you are looking for a local Super Woman, look no further than Johnna Bavoso. She has inspired others with her consistent practice of taking care of her body and her mind while balancing family, friends, work, and always…play. This 5’2”, blue-eyed dynamo loves being outdoors, whether it is riding her bike, hiking in the mountains, playing golf or just diffing up dirt and planting in her garden. When she is not outside enjoying the beauty of Mother Nature, she is dreaming up lots of fun ways to keep her, her husband, friends, and grandchildren enjoying life!” said husband, Art Bavoso.

Jennifer Jones Age: 31 Executive Director, Sexual Assault Victim Advocates (SAVA) Center Tenacious, Passionate, Alive

“Jennifer seeps dedication. She is deeply devoted to ending sexual violence in Northern Colorado and helping those who have experienced it pick up the pieces and live the happy, fulfilling lives they deserve. Jennifer came to SAVA several years ago in a development role after years of high success in fundraising with other local non-profits. After a short time she was offered the Executive Director role on an interim basis. She accepted the challenge and dove in head first. While simultaneously completing an MBA and raising a son as a single mom, Jennifer rose to the challenge of executive leadership. Within a year SAVA transformed into a strong, robust, and powerhouse non-profit,” said SAVA Board of Directors member, Lea Hanson. “Jennifer has achieved much in her professional years. Just into her 30's, she models to other young professional women - including single mothers - that hard work, devotion, and passion, can lead to a good life. A great life, even. If a woman can "have it all," Jennifer does. But, she works for it and has earned each success she has.”

Dawn Duncan Age: 42 Founder/President, Yellowbright, Inc. and Sugarfox Records Visionary, Creative, Inspiring

“Dawn is one of the founders of the first young pro’s networking club here, Emerge Colorado, and a ‘serial entrepreneur.’ She has owned two boutique recruiting/consulting firms prior to Yellowbright. She is considered an expert in public relations, marketing, and the music industry, along with business and entrepreneurship. She has done many projects to inspire and help young pros and women in their endeavors. She helps others to start businesses as well,” said former client, Talia Bakker. “Dawn is extremely creative, energetic and always ready to encourage others while she builds her own enterprises. She balances having a husband, home life, fitness and healthy living, along with working in one of the most challenging industries in the world: music and entertainment. She continues to volunteer her time and services to our community and build up other businesses and people in the process. She shares her vision to inspire others.” Mind+Body/Spring 2014 55

56 Mind+Body/Spring 2014

Running a daycare from her home, Sandra McCollum cares for up to 11 children at various points during the day.

Sandra McCollum by Andrew Kensley

Her husband, Jake, says she spends much of her time shuttling kids to school, picking them up from dance, making lunches, kissing booboos, cleaning up puke, and rocking them to sleep. It’s not for everyone, sure, but it’s not exactly impossible, right? Consider now that all this happens after a 4:40 am wake up, a workout, and a couple of hours spent posting on her cooking blog, A Dash of Sanity, which consistently ranks in the top 7,000 websites in the U.S. and skyrocketed to 100,000 monthly page views within its first three months of existence. Did we also mention that this devoted wife and mother of five also runs a wildly successful catering business and volunteers for no less than five local organizations? Still, to understand the true magnitude of what this dynamic wisp of a woman has accomplished, let’s rewind the clock about 15 years. Starting at age 20, McCollum worked her way up to becoming a high-powered information technology consultant, counting among her clients NASDAQ and Goldman Sachs. She was so successful, she says, that finishing college would have been a step down. “I was living the dream,” she says. “I thought I was.” Just like that, the dream changed. At 23, McCollum got pregnant with Aiden, now 11, and moved in with her parents in Fort Collins. Soon after that, she married Jake and, at his urging, chose the stay-at-home route, ready to live off her considerable savings and raise a family. Here, the narrative of Sandra McCollum’s life gets complicated. “A business I had worked for had accrued a large amount of debt,” recalls the 35-year-old Fort Collins resident. “One day I go to Sprouts to get a head of lettuce, and they’re like, your card’s been declined. I called my bank and they said, ‘Your account’s been garnished.’” The victim of a massive, company-wide fraud, McCollum lost everything she had worked for.

“It’s still really hard for me to talk about,” she confesses. “It was horrible to go through but it was a blessing because I realized how wasteful I was overall. But the things that I really needed were still here. My faith in God, my husband and my family.” Pregnant with child number two and in need of income, McCollum tried her hand at a home daycare. For the high-powered, jet-setting businesswoman who ate in five-star restaurants and couldn’t do her own hair or cook worth a dime, this was no easy task. After a period of trial and error (mostly error, jokes Jake), Sandra found a new niche.

dent of the Relief Society in her church, making sure the welfare and emotional needs of the community and members are adequately met. She’s always been empathetic to her fellow humans, she says, but it took losing all her money for her to realize where true happiness came from. “For me personally, it’s serving other people,” she says. “I love seeing that I could bring a light of hope into someone’s life at a certain moment.” The term “domesticated” might be unfair to describe a business-savvy, serial goal-setter, but really, it makes perfect sense. She does work from her home, even if that involves tasks many of us

“I love to feed people and see their happiness. It gives me joy.” People began requesting certain items she baked, and she happily gave the food away. “I love to feed people and see their happiness. It gives me joy,” she says. When the response become overwhelming, she launched her catering business, Delectable Moments. Clients poured and it was recognized as one of the fastestgrowing and successful small businesses in Fort Collins. Again, she chose family over money. Now, this fast-talking, curly-haired dynamo with a passion for humanity spends much of her non-work and non-family time alternating between volunteering in a variety of roles for the PTA, driving for Saint, a local non-profit agency providing personal transportation to senior citizens and people with disabilities, and running a nonprofit called Sisters Strong, whose mission is to celebrate womanhood and inspire others to live healthier lives. She also serves as the presi-

would never attempt. And while she insists that finding her passions for writing and catering have made her life more fulfilling, its entirely possible that she’s only just begun exploring her creative capabilities. “My blog did wonders for me emotionally and spiritually, as an individual,” she says. “I get to share a piece of me, I get to design it and take the pictures and create the recipes and use that part of my brain that I felt was totally lost.” Firm and unambiguous when it comes to what matters to her, McCollum’s enthusiasm is still tempered with a protective shield. “It’s easy for me to let people in but when someone hurts me, it takes me a little bit to move past that. Because if I commit to something, I’m going to give you every little piece of me,” she says, and we don’t doubt it. Because Sandra McCollum clearly feeds herself by feeding others. Mind+Body/Spring 2014 57

Dr. Jill Shonka

Dr. Michelle Glasgow Dr. Karen Hayes

The Healers Karen Hayes

Jill Shonka

Michelle Glasgow, M.D.

Age: 61 Owner/Physician, A Woman’s Place Servant, Selfless, Loving

Age: 32 Pediatric Dentist, Windsor Pediatric Dentistry Renaissance Woman, Positive, Passionate

Karen has dedicated herself to serving others for the past 12 years. As an ob/gyn doctor, she continuously teaches her staff about medicine, delivers babies at no charge and buys medicine for patients when they can’t afford it themselves. On top of her professional service, Karen even pays for an apartment for a patient who would otherwise be homeless. “She is a quiet superhero, running a small medical practice in Fort Collins and making a difference one patient at a time,” said employee Pam Roys. In addition to all she provides for her patients, she also takes care of her 90-year-old father, who is in failing health” said employee Pam Roys. “She truly gives 110% to patients, asking for nothing in return—a quiet leader, mentor, teacher, listener, selfless and loving person.”

Jill is certified by the American Academy of Pediatric Dentistry, has won the American Association of Public Health Dentistry Community Dentistry and Dental Public Health Award and is a member of the American Dental Association, Colorado Dental Association, and Weld County Dental Society. She provides free dentistry for the orphans of the His Little Feet organization located in Windsor and volunteers for COMOM (Colorado Mission of Mercy) providing free dentistry to thousands of patients in need in Colorado each year. She trains licensed therapy dogs and volunteers at the PAWS program at the Windsor Clearview Library district. She is a volunteer coach for Girls Gotta Run, a running and educational program for 4th and 5th grade girls overseen by Poudre Valley Health at Grandview Elementary in Windsor. “Dr. Jill started a pediatric dental practice in Windsor in 2011 and has quickly become known as an extremely caring, personable, and excellent dentist in Northern Colorado. She is passionate about everything she does. She and her husband recently welcomed a baby boy (September 2013). She puts everything into everything and is able to balance everything flawlessly without slowing down, and I am in awe of her ability to ‘do it all’ and at the same time provide phenomenal care to her patients,” said friend, Jill Mioduski.

Age: 40 Family Medicine Physician, Kaiser Permanente Fort Collins Medical Offices Exuberant, Dedicated, Fearless

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“Dr. Glasgow is a board certified family medicine physician who delivers continuing, comprehensive medical care. Since 2003 she has worked tirelessly to communicate Kaiser Permanente’s mission of delivering high-quality, convenient health care to the Northern Colorado. Dr. Glasgow has served as a preceptor for the Foundations of Doctoring Curriculum at the University of Colorado School of Medicine since 2005,” said colleague Maggie Spain. “She is a strong advocate for those living in this city. Dr. Glasgow is the mother of two children who attend Kruse Elementary School. She currently serves as a parent volunteer for the Kruse Cougar Fit Club. In late 2013, she partnered with the school to apply for a Kaiser Permanente Thriving Schools grant, a campaign designed to make good health a part of everyday life at Colorado Schools.” Her involvement includes many aspects contributing to health and fitness for children. “In addition to her demanding professional work, Dr. Glasgow is an avid triathlete.” She is also an advocate for organ and tissue donation and donated her own kidney to her older brother in 2002. “Dr. Michelle Glasgow very clearly fits the definition of a Northern Colorado Super Woman. She exudes warmth and confidence, and she juggles multiple priorities.”

Gwen Koenig Age: 42 Owner/Licensed Clinical Social Worker, Fort Collins Family Wellness Incomparable, Brilliant, Ardent

Shaun B. Pettine Age: 47 Homemaker, Brewer, English Teacher, Retail Manager Brilliant, Creative, Organized

“Shaun started brewing two years ago. With her friend, Allie Storey, Two Bitches Brewing was formed, and they are active in brewing competitions locally and nationally with numerous honors,” said husband, Dr. Stefan Pettine. “She taught English at RMHS, and since retiring from there has started an apiary on our property, where she raises chickens and turkeys, and has raised four children. When she first arrived in Fort Collins she gave private music lessons on the violin and piano. “She recently created a book from the poetry of a family poet that had published poems in a Chicago newspaper over the course of 40 years. She edited and self-published the book ‘The Passing Show, A Lifetime of Poetry.’ “She was educated at a prestigious Houston Prep school, St. John's School, and graduated cum laude from Princeton with a degree in Comparative Literature. Her degree required fluency in French and German, and she has a strong background in Latin. She participates in boot camps and enjoys Salsa Dancing at the Rio and Western Dancing at the Sundance, Saloon.”

Gretchen Gaede Age: 40 Co-founder/Co-owner/President, A-Train Marketing Communications, Inc. Brilliant, Determined, Creative

“Gretchen is the majority owner of A-Train Marketing and helped build and lead the company from a fledgling start-up in her brother-in-law’s basement with $100 in initial investment to a nine-person, $3 million company today. She is the creative lead of the company, and is known by the company’s clients as completely dedicated to their needs and helping them grow and succeed,” said husband and business partner, Ryan Keiffer. In addition to building and running her own company, Gretchen is very involved and committed to the community, having served on the board of many non-profit organizations. “Gretchen has worked her way to extraordinary success after overcoming an extremely challenging upbringing. She has consistently applied her intelligence and work ethic in order to transcend circumstances and remain focused on becoming an educated, articulate and valuable leader who inspires others. She not only has overcome adversity in her life, but she has remained committed to giving back to our community and to other people while teaching them to do the same. She is a passionate advocate of the mantra, “grow your business by giving it away” and encourages people to be charitable and profitable at the same time. She is a visionary and passionate leader.” said friend, client and fellow Super Woman, Dawn Duncan

“Gwen served as the Associate Director of a well-known and esteemed non-profit organization in Fort Collins, whose mission is to serve youth and families in transition. Within her role, Gwen developed and grew a sensational program that allowed families to achieve permanency, safety, well-being, and self-sufficiency. Through her extensive experience and wise leadership, she fostered an incredible environment for families and staff. Gwen created such a strong program that even as she left this organization to pursue other ventures, her vision and service to youth and families in Larimer County has remained. Gwen's skills are immeasurable and she has recently started a business, providing strength-based, quality therapeutic services to individual and families in our community. She is an amazing business woman, teacher, leader, and public servant,” said friend and former employee, Ryann Vernetson. “In considering adjectives for the above section, I realized how difficult it is to put Gwen's incredible spirit, talent, and strength into words. Above all, however, is the passion and respect Gwen holds for everyone, though specifically families and individuals who are struggling. “Gwen is able to set boundaries and be present with her family. Whether she knows it or not, Gwen represents the type of woman I always strive to be, and mother I hope to someday become.”

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Katy Schneider Age: 31 Director of Marketing, Visit Fort Collins Dedicated, Resourceful, Relationship Builder Katy is a Colorado-native and Colorado State University alumni, a true gem in our community for the past 31 years. “Katy works tirelessly and never, ever has a bad day. Her attitude is infectious, and that's why so many tourism professionals gravitate to her.” Upon being promoted to Director of Marketing for Visit Fort Collins, Katy has “become a true superstar not only in our little organization, but is recognized by her peers and business associates as one of the brightest and sharpest in the tourism industry in Colorado. Under her leadership, publicity for Fort Collins has doubled with almost no financial resources,” said supervisor Jim Clark. Katy has successfully gotten features on Fort Collins into publications such as USA Today Travel, Forbes, New York Times, Outside Magazine as well as many other national and international publications. She created Tour de NoCo, headed the Public Relations and Communications effort for this stage of the USA Pro Cycling Challenge in 2013, as well as taken on the role of International Sales Representative at Visit Fort Collins. And if that's not enough, Katy revamped the Visit Fort Collins website, increasing traffic by over 300% without any financial budget, and she voluntarily prepares grants for the Front Range Travel Region. “She brings projects in on time, under budget and overachieves in everything she does.” Katie contributes to the Bike Library Program, is a liaison on the Cultural Resource Board, serves on the International Promotions Committee of the Colorado Tourism Office, co-chaired Marketing and Public Relations for the Northern Colorado Stage of the USA ProChallenge, and is active with the Downtown Business Association. She also works with the Recreation and Tourism students and professors at CSU to create service learning opportunities and provides marketing internships. And, even will her plate full with this long list, she manages to find the time to volunteer at her son's elementary school weekly. “She's great with her kids and finds time to spend with them. In difficult times, she manages to find humor in every situation. As well, as her employer, I find myself relying on her heavily, and she has never, ever told me that she doesn't have the time or resources to help me or another staff person.”

Melisa Esposti Age: 38 Region Leader/Grants Manager, Lia Sophia/Weld Food Bank Overcoming, Empowering, Radiant

“Not only has Melisa been a leader at the Weld Food Bank, raising millions of dollars for their program while part-time, she has built a Lia Sophia independent sales business that now has over 120 independent sales advisors, and has achieved the second highest level of leadership in the company. Her passion behind this is helping women become financially independent and that shines through,” said fellow Super Woman and long-time friend, Kristin Candella. “Melisa has not only raised funds for the Food Bank, but each year she and her team organize a fundraiser called Blingo which raised funds for a community organization benefiting women and always attracts hundreds of guests.” “She someone manages to do all that while raising two amazing boys, cooking healthy food for her family, training for a triathlon or race, and being that go-to friend that you know you can always be totally transparent with and receive only love and honesty. I don't how she does it, but she doesn't seem to know all she does—all this and humility!” 60 Mind+Body/Spring 2014

Tiffany Cherry Age: 35 HOST Program Director, The Matthews House Compassionate, Humble, Inspiring In the summer of 2013, Tiffany began overseeing the HOST Program as a part of the Matthews House staff. Within five months, she more than doubled the amount of homeless youth and families the program is able to serve, helping them work towards self-sufficiency. “Her contagious compassion and resourcefulness has inspired business owners, young married couples, retired people, and hardworking folks in our community to carry on this mission through volunteerism of opening up their homes and providing support to those in desperate need,” said colleague Mary Baird. Previous to her work with the Matthews House, Tiffany and her family adopted a nine-month-old baby girl from Guatemala, fulfilling her childhood dream to adopt and help orphans. She has also volunteered locally, partnered with agencies in Haiti, and in 2012, along with her husband and three daughters, Tiffany moved to Guatemala for a year and served a leader at a local orphanage and senior center. From a young age, Tiffany has had a desire to help others who are less fortunate. As a young girl, she asked her parents to invite classmates who needed a safe place to stay into their home. Ever since, youth have been welcomed into her home, and Tiffany has never once thought of the inconvenience it may cause her, only the wellbeing of those in need. She continues to be an inspiration to everyone around her. “With Tiffany's continued work in the local community, all three of her daughters have big dreams and plans of serving people who are homeless and in need of support. This sneak peak shows that the passion you see in Tiffany Cherry as the Director of the HOST Program at The Matthews House is a reflection of her personal story and passion. She is a true Super Woman through and through.”

Dr. Kate Schoenecker

Julie Witkowski

Age: 49 Ecologist/PhD, US Geological Survey and Colorado State University Passionate, Engaged, Committed

Age: 37 Foster Care and Family Services Program Director, Lutheran Family Services Rocky Mountains Passionate, Intelligent, Remarkable

Dr. Schoenecker is an ecologist, teacher, scientist and committed to volunteer work. She is an affiliate faculty member at CSU and works on ungulate ecology and the Wild Horse/Burro Research project. Her PhD research work at Great Sand Dunes National Park concentrated on grazing animals and their impact on the ecology of the area. In addition to her professional work, she is a reading assistant and volunteer librarian at Kruse Elem School Fort Collins. Kate is a volunteer instructor for the 6th grade STEM science Program at Preston Middle School where she provides hands-on instruction for preparation for Week at Pingree Park. She lectures to students on "What Does an Ecologist Do?' She participates in the Galctic-Preson STEM Science Education Program for girls and sponsored and participated in a oneweek science field trip to Great Sand Dunes. Kate is a “teacher and educator with excellence,” said friend, Elizabeth A Wuerslin. She is a “devoted mother and dedicated to the advancement of science education, especially for girls.”

“Julie has guided the northern LFS office through extremely difficult child protection situations with remarkable sensitivity to the individuals involved. She is a true leader, professional and mentor in her field of child protection,” said staff member, Colleen Finnman. “Her work is about ensuring the best care and compassion for those who cannot advocate for themselves and whose very lives are jeopardized by neglect and/or abuse. “She’s extraordinary because she manages five separate programs, as well as the staff of those programs, and while enjoying a happy marriage with her husband, Stan, and her two sons who are involved in hockey, track, dirt biking, camping, hiking, and skiing. She helps her aging parents and grandmother in southern Colorado. Believe it or not, she does it all with grace, patience, joy, and energy! Did I mention she likes to do Mud Bowls, extreme sports, and runs about 30 miles per week? Unbelievable woman!"

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Brenda Cummings by Andrew Kensley

With all Brenda Cummings has had to balance over the years, it’s a wonder she’s not in the circus.

In addition to owning a successful rehabilitation clinic, including treating patients and dealing with the perpetual headache of insurance companies, she has successfully raised two college graduates, and is the primary caregiver for her husband, who suffers from Multiple Sclerosis. “Some days I do it better than others,” admits Cummings, a 53-year-old occupational therapist. “I can go from focusing pretty hard on one thing and then shutting that door and focusing on another. Being able to do that allows me to have a lot of balls juggling in the air at the same time.”

somebody to push you,” she recalls him telling her. “So consider yourself pushed.” Since then, the certified hand therapist has worked tirelessly to grow her clinic, adding therapists and office staff, but mostly to provide compassionate care for her patients. After all, as a hand specialist, she is often literally holding someone’s livelihood in her fingertips, and relishes the responsibility. “I’ve been molding the clinic into what I wanted, with a very strong emphasis on quality of life, even for all of the employees here,” she

“I get as much out of the whole home family environment as I give.” No one appreciates this more than the man she married in 1986. Diagnosed with MS 26 years ago, Mark is the prime beneficiary of Brenda’s uncanny ability to stretch her potential. “What Brenda pulled off as a parent and career woman is exceptional, and I continue to be both amazed and extremely grateful for her presence in our lives,” Mark wrote in the Northern Colorado Superwoman nomination form. In 2002, despite Mark’s advancing disability and having two daughters knocking on the door of adolescence, Brenda opened Harmony Hand and Physical Therapy. “I was on the fence about starting my own business,” she says. But Mark was right by her side, encouraging her to go for it. “You’re standing on the edge of the cliff and you just need

said. And sometimes, going to work is less of a job than a prize. “There truly are days when I do not feel like I’m working. If I could give care away for free, I would.” Over the years, Brenda has helped teach a splinting class in Colorado State University’s OT program, is a past Vice President of the Occupational Therapy Association of Colorado, and has been an active member of the American Society of Hand Therapists since 1991. She coordinates a quarterly hand journal club for Northern Colorado hand surgeons and therapists to collaborate on current practice methods for the upper extremity. “Our hands are an expression of ourselves, we use them when we’re speaking, they’re also right out there in front when you’re meeting people,” she says. “There’s an emotional component to a

hand injury.” And while it’s true that Cummings has a firm grip on her priorities, and that her patients are always in good hands, clichéd extremity metaphors can’t fully illustrate the enormity of what she does on a daily basis. Mark has been confined to a power wheelchair for five years, and requires help with all of his basic activities, like dressing, and transferring to and from his wheelchair, most of which Brenda provides. Yet she considers herself more a student than a teacher. “Mark has been an example to me as to what one can do with a disability,” Brenda says. “He gives me more confidence that I can push my patients to do more.” Over the years, this selfless achiever has learned another important lesson: when you need help, ask for it. “I get as much out of the whole home family environment as I give,” she says. She’s finally begun to take time for Brenda—something she strongly advises all women to do—to make sure she summons the strength to not only care for others, but for her own well-being. “When the kids were home, I was 100% mom,” she says. “Now the kids are grown I have more time for yoga and girlfriends. I love gardening and hiking, and I journal every morning. My message to other women: along with finding what you enjoy and fit it in to your day, surround yourself with positive role models and mentors. And don’t forget to laugh along the way!” Mark’s view of Brenda’s busy, altruistic existence says a lot about how she manages to piece it all together. “Her life is definitely a balancing act, and she is very adept at finding the fulcrum that makes it all work,” he says. But Brenda, the paragon of poise and master at maintaining equilibrium, sees things a bit more simply. “I feel very content with my life,” she says. Give that woman a hand. Mind+Body/Spring 2014 63

Kalyn Taylor Age: 23 Student/Farm Manager, Colorado State University Philanthropic, Natural, Activist

Kathleen Baumgardner Age: 52 Executive Director, Feeding Our Community Ourselves, Inc. (FoCo Café) Passionate, Empathetic

“Kathleen has encouraged people to think about solving what has become a common community problem – food insecurity – in an uncommon way. She has led our community in a discussion about integration rather than segregation. Kathleen wants us to give all members of our community a “hand in,” inviting them to be part of the solution, not a hand up or a hand out. It’s inspiring,” said Kathleen’s husband, Jeff. “Kathleen has a busy ‘day job’ at Colorado State University, but she also serves as the Executive Director of FoCo Café on a volunteer basis.” She’s handled and led many aspects of making the vision come to life for the last two years. “She would describe herself as borderline introvert, but because of her passion for food equity, she has even done two TED talks. “Personally, as Kathleen’s husband, I am so proud of her passion and time that she has placed into a project that clearly benefits our community first and foremost!”

64 Mind+Body/Spring 2014

“At a young age and her first semester at CSU, Kalyn stepped up to the plate to manage the CSU Student Farm. Bringing knowledge from interning with a local organic vegetable farm WWOOFing in Hawaii and her own gardening knowledge, Kalyn has made CSU’s plot beautiful and sure to thrive. She is recruiting volunteers, tabling events on campus and spending her afternoons with the soil and her plant babies,” said friend, Claire Burnett. “Kalyn is a part of the growing local food movement in Fort Collins, raising awareness of what a local, natural, healthy, and sustainable community looks like. Kalyn is getting people involved; she is educating them and bringing things back to the local level. It won’t be long before her face is a well-known one in the Fort Collins community. We are lucky to live in such a progressive area, and Kalyn will be one of the leaders to not only keep Fort Collins one of the most cutting edge places to live, but will continue to join the folks leading the charge. At 23 years old, she has an amazing vision, and she isn’t afraid to get her hands dirty—she actually loves it!”

Tiffany Helton Age: 33 Co-Owner, Stuft Burger Bar Strong, Smart, Beautiful

Tiffany started with a dream in her head and has turned it into her business and successful reality, Stuft Burger Bar, which continues to grow. She recently opened her third restaurant and had a baby within three months of each other! “She often helps at the Catholic Charities mission, she drives old ladies from church to their doctors appointments in Denver or just to get their hair done, and she often donates Stuft burgers and other items to charities and fundraisers around Northern Colorado,” said Tiffany’s husband, Aaron. “She has accomplished her dreams and continues to set new goals to grow her dreams. She's a true tomboy athlete with a beautiful side! She can accomplish anything she puts her mind to! She loves to surf and wake surf, bicycle, longboard, play softball, snowboard, was an Olympic development soccer player growing up, and she can throw a spiral that would make guys feel bad!”

The Body Shapers

Stephanie Spalding

Sarah Awe

Sharon Raham

Age: 31 Owner, Pure Barre Fort Collins Driven, Savvy, Inspiring

Age: 32 Owner & Trainer/Assistant Varsity Girls Basketball Coach, Become Fit/Poudre High School Driven, Professional, Smart

Age: 67 Retired Mail Carrier Modest, Exceptional, Amazing

“Stephanie Spalding leads a team of six fitness instructors and two barretenders (front desk staff) at Pure Barre Fort Collins to help change the lives, bodies and minds of women (and men!) in Northern Colorado. Not only is Stephanie a fabulous and inspiring fitness instructor, but more importantly she has created a culture and community among the clients and staff that is unparalleled in the fitness industry. Pure Barre is truly a place where people of all ages and fitness backgrounds can come to work through mental and physical challenges in a warm, welcoming, inspiring environment,” said sister, Kristen Cary. “Even though Pure Barre is less than a year old, Stephanie recognizes and gladly accepts the responsibility to give back to the community and organizations in need. In the fall, Pure Barre hosted ‘Pure Give’ donation-only classes to raise money for Bright Pink, the breast and ovarian cancer charity.” Stephanie has also showed her support to numerous other organizations. “She’s a loving and devoted wife to Greg and mom to her fur babies (Duke the Beagle and cats Taja and Riley). In her rare free time she likes to read, ski, hike, camp and in general enjoy the beautiful Colorado outdoors.”

“Prior to earning her Master’s degree, Sarah served with AmeriCorp. Recently, she has donated personal training services to the Cystic Fibrosis organization in Denver, and planned a Pushups For Charity event this past may to support veterans. Sarah played basketball in college and was recently inducted into the hall of fame of her alma mater. She loves the sport, and applied to volunteer with Poudre High to coach girls’ basketball,” said client Ruth Hufbauer, one of the many people who nominated Sarah for the Mind+Body Super Woman honor. “Sarah came to Colorado to start a fitness business with a friend. It was a very slow start, and she worked odd jobs to get by. One of those jobs was at BecomeFit. When the former owner decided to close up shop, Sarah took the plunge and bought the business. It is considerably reshaped and is focused on small group classes and personal training. After about a year as owner/trainer, Sarah has created a thriving business with clients who just adore her. “Sarah is amazing! She inspires hard work in her clients without yelling or haranguing. She can work with top athletes, kids, or the elderly - she's so knowledgeable, and is truly just a treasure. She has a sweet, calm demeanor, and a ready smile that just wins the hearts of everyone who knows her. Her bravery in starting her own business, working uncomplainingly often from 4:30 AM to 6:30 PM, is simply inspiring. She is truly a Super Woman!”

“Since 2004, Sharon has served as a Certified Track and Field Official at CSU, Mountain West Conference, Rocky Mountain Masters and Senior Games and Mid-West Regional track and field events. In 2013, her contributions to Colorado Masters Track and Field were recognized by having her name given to the Rocky Mountain Masters Women’s Throw Pentathlon Award.” She was also awarded the Richard A. Larkin Memorial Award in 2012 for her services to the CSU track and field program. Sharon has won many National and World Championship track and field awards in discus, javelin, shot-put, 60-meters, 100-meters, weight throw, hammer throw, weight pentathlon, high jump, long jump and triple jump. She has also won awards and set records at the state level in swimming events including free-style, backstroke, and breaststroke. “Although small in stature, Sharon’s remarkable capacity for learning motor skills and her dedication to excel have taken her to the top in state, national and world rankings in her age group over the last 13 years. She is unquestionably one of the most outstanding all-around female senior/masters track and field athletes in the USA and the world,” said friend and coach, Dr. Robin Herron.

Mind+Body/Spring 2014 65

Ann Clarke Age: 70 Owner/Founder, Colorado Women of Influence, LLC Energetic, Supportive, Fun Fifteen years ago, Ann was involved in an organization called Young Women of the West. This group helped high school girls realize their potential. Ann started the local chapter of the eWomenNetwork to bring together, encourage, and support female entrepreneurs. She went on to start Colorado Women of Influence. “This group truly believes in helping women reach their full potential as business owners through Mastermind Group meetings, Savi Salon Workshops, breakfast presentations by other women leaders,” said friend, Diana McKinney. “Ann believes in women and is leading the charge to help them create better, stronger, more resilient leaders for themselves, their families, businesses, and communities.” “Ann just celebrated her 70th birthday, but she hasn’t slowed down one bit. In addition to running her own business, last year she ran 22 5K footraces around Northern Colorado. She is also an active and loving grandmother to granddaughter, Delaney, and is already teaching her the values of giving to charity and being a woman of action.”

Kyleen R. Black Age: 67 President, Mobility and More Perseverance, Leadership, Achievement

“This is about one of the strongest individuals you can imagine. She is an entrepreneur, business owner, mother to greatgrandmother, loving spouse and family matriarch who has been so much more through life,” said Kyleen’s husband, Tom. “At Christmas 1983 her grit and determination were really challenged. Her 21 year old athlete son was seriously injured in an automobile accident with a T12 spinal cord injury that left him a paraplegic. “As time went by she headed up fundraisers for her church her city and her neighborhood association. “[In 1996] she was diagnosed with adenoma carcinoma, the deadly liver-pancreas all too well known to all of us. This killer challenged the wrong patient and the wrong doctor. And survive she did and defeat it they did. She remains in remission today, cured as cured can be from cancer.” Many other challenges presented to Kyleen including her husband contracting West Nile Virus, a collapse of her spine resulting in an 11-hour operation, and being diagnosed with Parkinson’s disease. Regardless, Kyleen remains unstoppable and remains the president of her company Mobility and More. “I have journeyed through life with her for 53 years and just committing this to paper served to remind me of what a truly amazing person I am traveling with.” 66 Mind+Body/Spring 2014

Wendy Woods Age: 46 Financial Advisor, Edward Jones Thrives on Challenges, Open-Hearted, Adventurous

“While working as Sales Rep for Accent Purchasing Solutions, she was able to acquire larger local accounts that created a positive impact in our community; restaurant Snooze, an A.M. Eatery and beverage maker Coyote Gold were two of Wendy's favorite customers. Both businesses had positive impact on the community and she really enjoyed helping customers that gave back. “Wendy is very committed to supporting the decrease of animals’ euthanasia rate and volunteers at the Animal House. She has volunteered her time with the Animal House for several years. Her committed involvement and connectedness with her community is one way she can help with animals finding forever homes. Wendy is affiliated with the Toastmasters International and thrives on the challenges of this club,” said friend Anita Vissers. “Wendy is extraordinary because she has the ability to adapt to changes with a direct and positive approach. She loves road cycling and the challenges that come with this sport. She graduated from Bikram Yoga college of India in 2003 and is still instructing today. Her goal is to help students realize all of the benefits of yoga, not just the outward physical appearance."

Amber Denzel Age: 41 Part-Owner/Operator/Marketing, Greeley Med Care/Pure LipoSculpt Center Inspirational. Dedicated, Compassionate

Dr. Heather Steyn Age: 43 Hospital Director/Owner, Advanced Animal Care of Colorado Strong, Dedicated, Passionate

“Dr. Steyn has quickly built a successful veterinary clinic with high quality staff that care about the well-being of patients, clients and each other. She is always looking for new ways to improve her already high standards and become a leader in innovative veterinary care,” said employee Brianna Heath. Advanced Animal Care gets involved in several community events that involve animals including Pooch Plunge, different runs to benefit the Humane Society, and many other types of events. Dr. Steyn encourages this involvement as a group. “Dr. Steyn has built up many successful veterinary hospitals and finally did it for herself. She is a member of very prestigious veterinary groups, including the American Animal Hospital Association and Veterinary Medical Group. Her hospital is a certified Cat Friendly Practice and a Silver Member of ClimateWise. She is also a member of the Society of Theriogenology working towards her specialty, just to name a few things. She does all of this while being a wife, maintaining a ranchette, helping to care for her parents-in-law, being a wonderful grandma and a friend to many. “Heather Steyn never stops trying to improve everything she is involved in; you can't help but improve your standards in your job and yourself if you spend any time with her. She makes me better at everything I do. She will give her friends the shirt off her back if she sees you are in need.”

Amber owns and operates 7 medical clinics with her husband Dr. Gregory Denzel. She volunteers for the NCMC Foundation Gala, for which she is on the committee that plans the biggest hospital fund raiser every year for the Banner Health Hospital in Greeley. For many years, she has also been a volunteer for Scroll and Fan, an organization since 1933 which has helped clothe children in need for Weld County School District. Additionally, Amber is a CASA, (court appointed special advocate) for Weld County. In this capacity she is a mentor and a voice for children in a court of law. She owns and Operates Madison Lake, a premier private water ski lake in Northern Colorado. They hold private events at the lake and many of those are for charitable organizations—and the list of her community contribution and involvement goes on. “She has been an inspiration to many women over the years for her big heart, compassion, dedication and hard work,” said Amy Garrets, Amber’s sister, friend and employee.

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Betty Bay Age: 87 Retired Creative, Forceful, Innovative

“Betty was involved in the development of the United States government consumer affairs department when it was first getting started in the 1960's. She was one of the prime movers in that department which helped to create better consumer knowledge for women at that time. She served under its first three directors, but did much of the work for them and has been ignored by history. “Her big difference is in the lasting contribution she made to consumer knowledge and protection. She currently resides at Rigden Farm Center where she continues to be active in senior affairs,” said friend David McKibbon. “Betty is one of those people in history who do the real work for the people who get the credit. She was personally responsible for a nationwide program of bringing the benefits of the Consumer Affairs department to all of the states in the union. She was tireless in her efforts. She is still a remarkable woman.”

Mind+Body would like to thank the judges of the 2014 Northern Colorado Super Women. There were many qualified candidates and their task was not an easy one. Special thanks goes out to: Lauren Gustus

Joe Harmon

Paul Berry

Ryan Young

Rebecca Powell

Sarah Armstrong

Josie Sexton

Shauna Sledge

Bonnie Huey

Laine Connolly-Moore

And special thanks to Ali Crowley and Leah Ross of The Cutlery for styling our cover models. 68 Mind+Body/Spring 2014



Why women feel the need to compare themselves to each other

Mind+Body/Spring 2014 69

In recent years, Melissa Meyer became CEO of Yahoo, and GM announced Mary Barra as their new CEO. In both cases, headlines and commentary focused on them being women. To complicate matters, Melissa Meyer was pregnant, fueling questions of whether she would be successful in her new post. Could she be a new mom and a new CEO? Would either role suffer? Would she return after her short maternity leave? And Mary Barra started off facing scandal at GM as news of a delayed recall surfaced. In her case, speculation began that she was set up to fail as the first woman CEO of GM. Why, in our time of supposed progressive thinking regarding gender equality, is the focus still on the gender of these highly successful women? They have both achieved so much, but is it enough for us to see them as successful? These two women illustrate the unique pressures we, as women, place on each other and ourselves. Think for a moment about your daily routine – getting ready in the morning, putting on makeup and fixing your hair, picking out clothes, fulfilling your job duties, cooking or cleaning, helping your kids or grandkids with homework, entertaining guests for dinner. At any point during these tasks, do thoughts of other women effect your decisions or your mood? How will I look compared to her tonight? Can I land the job over her? Will my children do as well as hers? In our highly connected and social society, we can’t help but compare ourselves with not only those around us, but also with famous women who are publicized for their achievements, and disgraces; and celebrities who are plagued by paparazzi hoping for a photo.

Defining Success Success is defined by a wide variety of factors and opinions. Conventional success in the eyes of society usually melds a combination of standards of appearance, career achievements, wealth and family life. We are constantly compared to each other based on these standards, and we feed into this comparison and therefore perpetuate it. But 70 Mind+Body/Spring 2014

I think as a mom, sometimes you compare yourself to other moms. I catch myself doing that. I think, why is her kid so good? I would argue that as individuals, we must define and go after our own versions of success. For more insight into how women compare themselves to each other and how we define success, I sat down with a few women who, to me, embody the types of success we all strive for. These women are paired based on their similarities and strengths that illustrate how our relationships with other women shape our perceptions of ourselves. First, meet Cathleen Zoss and Laura Hall. Cathleen graciously shared her story of struggling with an eating disorder with us a few issues ago. Because of her experiences, she is a perfect person to bring back to talk about the stereotypes and comparisons we place on each other. Cathleen is a nurse and clinical liaison at Pathways hospice and in her mid 40s. Laura is also in her mid 40s. She is an RN with Pathways Hospice and has an active Northern Colorado lifestyle. Laura’s career and experiences have given her great perspective on how people relate to one another. We asked these women a series of questions that highlight how women adapt and change based on the competition and comparisons they face throughout life. How do you define success as a woman?

Laura: I think being successful is all about finding balance – doing a good job in all areas, but maintaining balance in order to be happy. It’s somewhat different from how a man defines success. I think a lot of it for them is driven by their jobs, but for women it’s more than that. Cathleen: Success is doing something that you really want to do. If you are a mother, being a good mother is the ultimate success as a woman. I hesitate to add this, but I think a woman should

strive to take care of herself physically – exercise and try to be pretty. Every woman can be pretty. I also think someone is successful when their kids can go to them and look up to them as adults. How do you feel about your appearance?

Laura: I think I look great for 45. Have I aged? Yeah. Do I wish I had stayed out of the sun more? Sure. But I am as good as I can be and I’m happy with who I am. How about Cathleen’s appearance? She looks awesome. She is beautiful and she’s nice too. I do like her butt. I would take her butt! Cathleen: I feel like I’ve come into an age where I’m okay with myself. I think my face is starting to look older. I’m unhappy with my eyes looking tired a lot of the time. But overall, I am in a good place. How about Laura’s appearance? She is really pretty, she has a really in-shape body, she’s got great boobs! How is your family life?

Laura: I finally have achieved a pretty good balance where I can be there for my family and have time to enjoy my kids and my husband. There are times when it gets unbalanced and I have to reel it in. But I think with being a good wife, being a good mom, sister, daughter…right now I’m in a good place. How about Cathleen’s family? I’m a lot busier because I have little ones and she has a lot more free time. But she also went through this when her kids were little. I’m not envious that she gets to have more time, because I am able to make time for my hobbies. Cathleen: I’ve really enjoyed watching my girls grow up and spending time with my

granddaughter. They are so important to me and I’m happy that my girls are happy, young-adult women. I have a healthy, loving relationship where I’m valued. How about Laura’s family? I admire her because she is my age and she has little kids. I don’t know how she does it. But on the other hand I wouldn’t want that at this point in my life. I’ve been there before. Are you happy in your career?

Laura: I’m good with my career. I love what I do. It’s not the most important thing in my life anymore. I enjoy it when I do it and that’s the most important thing to me. Cathleen: I’m doing something I care about and I feel like I make a difference to other people. That’s what is important. Sometimes I wish I had continued with school and gotten my RN like Laura, but now I’m happy with things the way they are. Do you sometimes compare yourself with other women?

Laura: I think as a mom, sometimes you compare yourself to other moms. I catch myself doing that. I think, why is her kid so good? What am I doing wrong? As you get older though, you learn to stop and think, “wait we are all individuals.” I also do see other women falling into comparing themselves. I feel like I’m pretty approachable and friendly but I don’t always get that in return. A lot of people don’t take care of themselves in their 40s and I sometimes think that to them my life looks easy and like I have it all going, but I work really hard for this. People are harder on you when you look good. Because I think that a

lot of women don’t keep themselves up and then they don’t want to be your friend if you look better than them. Cathleen: As a mother, I compare myself to my mom a lot. My mom didn’t have to work and was always there and available. I’ve had a lot of guilt over the years because I wasn’t able to do that. I don’t really compare myself to friends. I admire many of them – like the drive of my friend Rebecca and her successful career. But I realize that she and I are different. Really, strangers are probably who I compare myself to more – my looks, body or clothes. But I don’t want to be them. It’s more that I notice that they look good. One thing I still struggle with sometimes is that I look at other women I know who are bigger than me and I feel that they are beautiful. But I feel like for me, I have to be skinny to look good. It’s frustrating because sometimes my body doesn’t want to stay there. It’s hard work. I’ve always been like that, but now I think I have a healthy way of looking at it and being satisfied as long as I’m healthy. Laura, it seems like at one time in your life, you needed more to feel good about yourself. When you were in your 20s, you decided to get breast implants. What was different then about how you compared yourself to others?

Laura: Early on, I didn’t have a good connection with my dad. You get attention when you look good so I think that was part of it. I also think that the pressure to look good is everywhere – in magazines and tv. It’s all over the place. You are forced to compare yourself to those standards because that is what you see and

I feel that I am consistently finding admirable qualities in the women in my life, and try to adopt these qualities for myself.

what everyone else sees. All of that made me feel like I needed to look a certain way. And when I was thinking about getting into fitness competitions, I thought I had to have boobs to compete. If you have good self esteem growing up in the first place, you may not go to that extreme, but I didn’t. I think I struggled with that my whole life and just didn’t know it. Cathleen, you went through an eating disorder many years ago. What was different then about how you compared yourself to others?

Cathleen: In my 20s I had no self esteem. I never felt pretty or thin enough. I thought everyone around me was prettier and more successful. Looks were a factor, but I was also in touch with some people from high school who had gone to college before having kids. I felt bad about myself for that for a long time even into my 30s after I got my LPN – I still felt that way. What is different now?

Laura: I think I struggled even into my 30s, but 40 was a life changer. As you get older, you recognize people’s individuality more. I also think that as you have more humbling experiences in life, you get to a place where you realize that everyone goes through a lot of the same really hard things, but that none of us is perfect. Overall, I try to remember that God is in control and I have to believe that whatever is supposed to happen will happen. Cathleen: In my 40s, although I still struggle, I’m happier with myself than I ever have been in my life. A happy relationship helps, and to see that my girls turned out okay as young adult women. I feel like I’ve come into an age where I’m comfortable with who I am. What advice would you give to women who struggle with unhealthy competition and comparison with others?

Laura: Some competition can be healthy and drive you to try new things and strive to be better, but because of our individuality, we have to realize that we are all different. Everyone faces different circumstances and we don’t always know what those are. I would also say it

Mind+Body/Spring 2014 71

is important not to gossip about each other because that’s what makes us compare ourselves in the first place. I really try to stay away from that. Cathleen: It’s good to challenge yourself, but we are all different. You can only be the best you can be. You can’t be someone else and I think that’s what we try to do. You can’t change who you are and you have to be okay with that. It’s important for women to realize who they are in God if that is their faith and know they are loved and honored.

Time changes everyone Talking to these two amazing women, it was surprising to see how their thinking has evolved throughout their lives and experiences. Although they are still surrounded by the pressures of society, work and friends, they have found a balance and admiration for others.

A different perspective Now I want to check in with a few ladies who are in a different phase of life. Tara Klinedinst and Elisha Nottingham are in their early 30s, each starting out in their career. Elisha is an occupational therapist at the Long Term Acute Care hospital in Johnstown and Tara is currently pursuing her degree in occupational therapy. Neither of these ladies has children and both have taken up the Colorado lifestyle here in Fort Collins. There are many similarities in the paths these two fantastic women have chosen so we decided to get their thoughts on this subject as well. What do you think defines success as a woman?

Tara: I think it is definitely different for every woman. Some women grow up and they want to be wives and mothers and some want to be highpowered career women. I think for most women though, it falls somewhere in the middle: contributing to society in a way that you can be proud and having family and friends to share your success with.  Elisha: I believe that success can be measured by happiness. The irony is that happiness is immeasurable. It changes day to day. Success as a woman is no different than success as a man. It is based solely on making the decisions that you believe are right, without the influence of anyone else. Do you ever compare yourself to other women? How does is affect your relationships with them?

Tara: Sad to say, but yes, I do. I am in a graduate program with many women who are much younger than me and a few that are older. Sometimes I wish that I had it together at their age to do something that takes this level of motivation and commitment, but I also recognize that I am in a place, because of my experience, where I have a lot to offer my profession. I would like to say I don’t let it affect my relationships because I try not to internalize these feelings and just take them as they are: people are different and everyone takes a different path to get to this point, and none are better or worse. That said, when I achieve more than a woman who I perceive to be catty or competitive, I do feel a certain pride.  Elisha: I ALWAYS compare myself to other women. I feel that I am consistently finding admirable qualities in the women in my life, and try to adopt these qualities for myself. I suppose it affects my relationships with them because I often recoil in intimidation with women I truly admire. I have a hard time communicating naturally with these women. I don’t know why.


Tara, what do you think of Elisha? Her appearance? Her career? etc? Do you compare yourself to her? Elisha, how about your thoughts of Tara?



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72 Mind+Body/Spring 2014

Tara: Elisha and I have known each other for a long time. I think Elisha is more healthy and beautiful now than she has ever been. She is so fit and strong and it makes me want to be healthier and stronger. I am in the unique position of being her fieldwork student for the summer, so I definitely admire her career and what she has done with her life. Seeing her in such a professional light has made me wonder if I will be able to present myself in the same way after just one more year of school. Those are the ways I compare myself to her and it enables me to set goals and push myself to be better. I don’t see it as competition, like I want to be better than her, but more like we both want to high five each other at the finish line.      Elisha: Tara has always been one of my closest friends and greatest challenges since I met her. I was a different person the first day I met her, and have always admired her ability to speak her mind. From day one, she questioned my belief system, my thought process, and my identity as a whole. Some days, I was insecure and overtly sensitive to her, and other days, I was supremely happy for her honesty and straight talk. After eight years of friendship, she is still someone that I try to impress.

Why do you think women have a tendency to compete with each other? Is it society, ourselves, or an innate impulse that has brought this on?

Tara: I think there are three main areas in which women compete: careers, men, and through their children. I cannot speak to the latter because I don’t have children. I think that competition in general is innate, and a little healthy competition is just that- healthy. However, I am in a career mostly made up of women, so there are infinite ways for women to experience success. I have a friend that is an engineer and she has the experience of not only being instantly discredited by many of the men in her field, but also being in constant competition with the one or two other women at her firm. There are a finite number of women in “power positions” in her workplace, so the few women there are will always be jockeying for their place, regardless of qualifications. I hate to say it, but I do also think that a lot of the competition results from the patriarchal culture we live in.   Elisha: I feel that our sense of competition is not isolated to women alone. I do believe that men and women alike often compare and contrast themselves to others of the same gender. Our entire culture is driven by striving for perfection. Why wouldn’t we compete with those we find better than ourselves? Do you think that how you look at yourself and others has changed as you have gotten older? Tara: Yes, I do. There is a certain amount of acceptance of myself and others that has come recently. I think it has come through recognition of the futility of trying to change people. Not that I don’t ever get frustrated with how people act but I also understand that being frustrated all the time is physically and emotionally draining – and largely a waste of time. I guess I have just mellowed a bit, I hope anyway. When I say I have become more accepting of myself, I don’t mean that I am complacent or I don’t expect anything. I mean that I do what I can and I try not to beat myself up if don’t get an “A” on every assignment, or if I finished at the back of the pack in a 5K. I try to be good at what matters and help the people around me be better too. Unless you’re snarky or mean, then you’re on your own. Elisha: My perception has definitely changed. I find myself more patient and less inhibited. I’m finding that as I get older, I’m less afraid to express these feelings. It’s funny because I’m less worried about saying something wrong these days, and therefore am coming across as more naive as I get older.

Personal perspective In hearing from these two pairs of women, it’s apparent that we have a tendency to compare ourselves to each other, but we also evolve those comparisons as we mature. While these women are, of course, particular examples, it seems that their perceptions of themselves and each other can be extended to a more universal female experience. The feelings the women expressed in the context of these interviews seem to be those to which we all, as women, can or could relate to at some point in our lives. And, at risk of putting words into the mouths of our readers, the perspective of maturity and the accompanying happiness coming as these women live and grow is something to which we can all aspire. The friendship between Tara and Elisha often finds them “competing” in a sense, but they experience this as motivation and encouragement to constantly challenge one another. For all four of these women, while they were aware of society’s pressures, they didn’t internalize these in a negative way. It seems to speak to the positivity of their outlook on themselves, those around them and how they value both. As women, the expectations placed on us are unique. We are watched more closely at work, as in the example of the two female CEO’s – Melissa Meyer of Yahoo and Mary Barra of GM. Because we are women, there is automatically added scrutiny of how well we will be able to achieve at work with the other pressures we are facing in life. In addition, regardless of how successful we are in our career, sports or interests, we can still be dismissed by others based on our appearance. There is a constant expectation that our appearance reflects who we are. And make no mistake, any female appearance can and will be nitpicked, no matter how appropriate or flawless. However, as we build our relationships and gain life experience, we learn to value each other and in turn, ourselves. Some comparison and competition provides a healthy drive to achieve and support each other’s success. What’s left is to carry this support forward and pass it on to the women around us. We’re all in this together after all! Mind+Body/Spring 2014 73

FITNESS TECH As with everything else in this world, technology has hit the fitness world full force. There are gadgets that do everything from monitor the intensity of your workout to your sleep. They can set your intensity level and time your intervals. They can monitor your oxygen and blood. Distract you from what you’re doing to create games to engage you. Now if they could only do the workout for us. Until that happens, we are going to have to settle for machines to assist our progress. By Mike Rickett

Technology has definitely put a twist into fitness, some good, some suspect and some outright dangerous. If you can download, program, and comprehend the results, your workouts may become more efficient and fun. Trying to make heads or tails out of the plethora of tech options is your first workout. Remember, what is best suited for your needs outweighs the enticement of entertainment. It is more important to have an effective workout than to catch up on Facebook. Activity Monitors There are a number of Wireless Activity Trackers / monitors. Many athletic apparel companies like Nike have some kind of activity tracker. Some even have them built into their clothes! Some can not only estimate calories burned, but distance traveled, performance, comparison to past performances, and even compete with others in different parts of the world. No stress, just you against the world! Activity monitors can work for about every mode of exercise, walk/run, bike, dance, and even just doing daily chores. Depending on the model you use, you can even choose which energy substrate you are using, carbohydrates or fat, and the percentages of each. In addition some can determine the amount of sleep you get, quality and quantity. They have the ability to be downloaded and the data saved to your computer for future evaluation. Spinning bikes are a good example of how you can sit down and have a program designed for you based on your answers from a few questions. They even have a biker encourage you through the entire ride. You can even change the look of the teacher! For those who are type A people, these are great tools. You can monitor just about everything except how much you eat. Unfortunately we are still responsible for that aspect of our fitness and health. Cost: ♥♥♥ Ease of use: ♥♥♥ Usefulness: ♥♥♥♥

Heart Rate Monitors

Diet Registers Diet registers can come in many forms, from your phone, computer, kiosks, and even monitors at some health facilities. Of course there are some limitations. They are only as accurate as the person who puts in the data. Variables such as portion size, ingredients, preservatives, freshness, etc. can only be estimated. They can determine trends in your eating patterns and recommend ways to modify and exchange items. For some reason they don’t estimate what you don’t put in. Odd. Also, many who use them don’t include liquid calories. Cost: ♥♥ Ease of use: ♥ (Time consuming) Usefulness: ♥♥♥♥

Race Timers If you have run any big, or for that matter small, race lately, you have probably not seen a guy timing you with a stop watch. Those days are gone. For years accutrack has been timing track meets, but now even road races have you teched in! Everything from magnetic strips on your number to monitors on your shoes can not only give you your time, but in some races can even have your fan club follow your progress during the race. They can provide split times, placement, as well as account for the time it takes to get to the starting line. Nice feature considering some races getting to the starting line can take 10+ minutes! They can even tell if you are off track or are cheating! Sorry Rosie Ruiz. Cost: ♥♥♥ Ease of use: ♥♥♥♥ Usefulness : ♥♥♥♥

Heart rate monitors are probably the oldest and most common tech tool used in fitness. They are valuable tools to determine zones of intensity for exercise. For the beginner, heart rate monitors can determine if you are working too hard, or too easy. They are able to assist in program design, such as fat burning, or recovery to assist in achieving an efficient workout. For the athlete, heart rate monitors provide the precision necessary to set workout goals such as target intervals based on your specific physiology. They can even warn you if you are outside of your targeted heart rate zone. Most have a memory component and are easy to operate. They require a sensor, usually a strap that goes around your chest and some kind of a monitor, usually a watch that reads the sensors. Some can be downloaded to your computer and keep records of your exercise. They are used internally in cardiac rehabilitation where a hospital can monitor your heart for irregular beats and even send an electrical impulse when needed. Of course, you only get these if you have a medical condition, so you probably don’t want to get this type of monitor if you can avoid it. Cost: ♥♥ ($30 – 500+) Ease of use: ♥♥♥♥ Usefulness : ♥♥♥♥

Oximeters Used primarily as a medical device to determine oxygen saturation and pulse, oximeters can be a useful tool for the exerciser. Extremely easy to use, just place it on a finger and it reads your values, it provides valuable information about your upcoming exercise bout. For special populations, such as pregnancy, cardiovascular, or respiratory issues, low oxygen saturation means you shouldn’t exercise. Values around 95 percent or lower normally mean it is not recommended to exercise. Athletes also see value in oximeters. If their oxygen saturation is 99 percent, they are able to see their maker in their workout. They are ready to workout very hard. But if their oxygen saturation is below 97 percent, it is time to take a day off. If you workout when your values are low, it will take a longer time to recover and can lead to overtraining. Cost: ♥♥ ($40 to $150) Ease of use: ♥♥♥♥ Usefulness: ♥♥♥♥

Pedometers Probably the easiest tool, but a very effective way to see just how active, or inactive you are. A small device attaches to your body, usually on your waist. Each step is recorded, giving you a total for the day, week, or when ever you decide to reset it. Most have a memory feature and are able to adjust to different stride lengths. For beginners, this should be the first monitor purchased. Gives a good reality check. As a general rule, you need 10,000 steps a day to be considered healthy or active. According to research the average person gets about 5,000, well below the desired amount. Cost: ♥ ($5 to $100 depending on features) Ease of use: ♥♥♥♥ Usefulness: ♥♥♥♥

Games Do you actually think the video game industry would stay out of this opportunity? No way! Probably the most famous is Dance-DanceRevolution, though nowadays there are a plethora of different fun options. In this game, the player tries to keep up with an unending flow of feet choreographed to music that progressively gets faster and faster until you either pass out or admit you are not auditioning for Dancing with the Stars. This competitive game tricks you into sweating like a turkey on Thanksgiving! Can be played alone or with others. Most importantly, kids love it! Gamex on Xbox 360 is another form of home video exercise option. If you can dream it up, there is probably something for it on the XBox. Even though I’m not an Xbox 360 owner, I enjoy a good game of guitar hero, or even video bowling. The new games beat the dots off the old Pong I had to play with as a kid. The only exercise we got was a few sore wrists. Fortunately, we didn’t stay still long and played with the other kind of Xbox… the physical box the console came in. Cost: ♥♥♥♥ Ease of use: ♥♥ Depends on your age Usefulness: ♥♥♥

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Music / iPods

This topic must be addressed, if not for its popularity, but for its potential dangers and effectiveness. Listening to music has become synonymous with exercise. From the first time Jane Fonda slipped on her leg warmers, or Richard Simmons put on his sequined shirt, music has made jumping, squatting, moving, and screaming part of exercise. The 80’s made music part of exercise. Now you can download genera of music, exercise programs, or even audio monitored workouts. Easy to use, and very individual, music can turn a boring workout into a party! Just try to remember that there may be people around you when you start singing along! Now for the concerns. If you are outside and have a headset on, you cannot hear what’s happening around you. Cars, bikes, other exercisers may be trying to get your attention and you are oblivious to their efforts. I know this first hand. Last summer, I was hit on my bike by a rider adjusting his phone music. I did everything except hit him to get his attention! Oh wait, he hit me! But I did notice he liked AC/DC because I could hear it through his headset! Be aware of your surroundings. It is just a good thing he was on the bike trail instead of the street, or what he hit may have had much more serious consequences than another biker. A note of interest. If your workout is so boring that you need to blow your brains out with music, consider changing your workout. Notice that world class competitors do not compete with headsets. It distracts from the intention of the workout — to get in shape! One other issue. If you have your phone strapped to your arm, you are constricting blood flow. Just a thought. Cost: ♥♥ Ease of use: ♥♥♥♥ Usefulness: ♥♥

Smartphone Apps OMG… apps for fitness are as plentiful as starving actors and actresses in Hollywood! There is an app for everything except how to stop being addicted to fitness apps. Activity Trackers, Diet Ledgers, Diet Timers, Diet Programs, Supplement recommendations, calorie counters, exercise programs, pre-post picture posts, maps, distance estimators, heart rate monitors, effort alarms… There is an app for everything except how to get you to use them. Most are very simple, inexpensive, and one dimensional. But, if they keep you focused on your goal, they can be very effective. By the way, playing Angry Birds doesn’t burn many calories. Someone had to say it. Cost: ♥ Ease of use: ♥♥ Usefulness: ♥♥♥

Which are the most efficient, fun, or easy to use? With all that it has to offer, technology is still a far cry from the social interaction of working out with a family member, friend, or even a trainer. The same problems of technology in the home apply here. The bonding effects of exercise, sharing one’s pain if you will, have lasting health benefits that you can’t get from a machine telling you that you are not going hard enough. As for those who like to play with these toys, it boils down to what you are comfortable with, can understand, and will use, as to the effectiveness of a technology device. Now if we can just create an app that will slap the donuts out of our hands and kick us out of bed! Until then, the hardest weight we have to lift is still the door to the fitness center.




Winter Entertaining

Spring 2014

Discover the biological basis for craving love


Swim. Bike. Run.

12 weeks to a triathlon

Splendid Spring Outings

Seasonal Sensations

Get out your gardening gloves and start planting

Take a day and enjoy exploring these great locations right in your own backyard

On the cover

Winter 2014

3 great recipes to keep your guests satistifed

Harness Stress To live a healthier, happier life

Are you an

IMPOSTER? Learn to accept your fabulousness

Start the year off on the right foot


SHAUNA SLEDGE With 2 companies, 3 kids, multiple jobs and more, this month’s cover model is taking care of business

On the cover

MISSIE BROYLES Mind+Body’s Weight-loss Journey participant looks back at a year of hard work and successes


November/December 2013

September/October 2013

How Much Sleep is Enough?


To a New Look for Fall

Raise a glass With a great seasonal cocktail

Get the secrets to aging gracefully Mind+Body’s


One jacket, three great looks

Weight-Loss Journey Check in with Missie as she enters the home stretch

On the cover


The Wonder Wo-Mom shares how she does it all

On the cover



Talks about conquering breast cancer


Catch up with Missie at the eight month mark

Keep up with Mind+Body news between issues. Follow us online on Facebook or at for the up-to-day infromation and extended content from the Mind+Body team.

Want to reach your Northern Colorado’s most affluent and fit crowd? Call 970-224-7714 for details.

Mind+Body/Spring 2014 77

the end with mike rickett

Sizing it up!

By Mike Rickett

140, 37-23-36, 12. These are not the winning lottery numbers from last weekends drawing. They are also not the statistics from the last Rockies game. In fact, they are numbers that men pay more attention to than the changing taps at their favorite rejuvenation spot. They are women’s measurements! Weight, bust-waist-hip, and dress size. Now with that in mind, don’t expect men to understand what any of them mean. For men, solving a complex calculus problem or curing cancer would be easier than to picking out a size 12 dress. All we know is what we like. Don’t ask us to explain! What is the perfect female figure? According to high fashion magazines it appears to be skinny, plastic, expressionless women wearing expensive, unrealistic outfits while contorting into awkward positions. Body building magazines make women appear to be some kind of unnaturally muscled version of women, capable of leaping tall buildings in a single bound, while single-handedly tearing the flesh from wild animals. Hence, the leopard skin bikinis. Every one of the women pictured within them sports bulging biceps and abs so ripped you could grate cheese on them. All of these are held up as the epitome of female beauty. So this brings us back to the question: what do men want? On a trip to Vegas a few years back, I had a conversation with an entertainer as to that exact issue. Her reply, “the girl next door”. According to her, men want someone they can hang out with, joke with, but let them be alone as well. One that doesn’t judge, ridicule, or make them feel guilty for being a guy. Also, a body that is in proportion to theirs is important. If the women’s body is “better” than he perceives his to be, jealousy follows, and vice versa. After many years of personal exploration and observation, I have come to no conclusion. It appears to be crapshoot. Beautiful women with ugly guys. Handsome men with less attractive women. There are no ugly women! All sizes, shapes, levels of success can be beautiful to the people who matter the most to us. What you like. You like. The media and social pressure appear to make us crazy and turn us into “shallow Hal's,” only looking at the external. I'm guilty as charged! But time makes real beauty burst from within and radiate blinding attraction. The wrapper is a wrapper, and while important for initial attraction, the inside is what matters, no matter how trite the saying. As to the numbers at the start of this essay… those are the dimensions of probably the most famous bombshell of all time, Marilyn Monroe. After seeing a dress of hers, model and actress Liz Hurley said she would kill herself if she were that big. Little harsh don’t you think!? Beauty is in the eye of the beholder and comes in all shapes and sizes. Anyone can easily still see pictures of Marilyn everywhere and she is still the standard of glamour, beauty, sexiness, and the epitome of femininity….Sorry Liz.

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Mind+Body/Spring 2014 79

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