january february issue FINAL RUNNING PDF- DFW HEALTH AND FITNESS MAGAZINE- LOW RES

YOUR FREE GO-TO GUIDE FOR HEALTH + FITNESS IN THE DALLAS/FORT WORTH METROPLEX | JAN-FEB 2025 | VOL. 01 - ISSUE 01

FRISCO HOSTS THE

2025

DALLAS OPEN PAGE 06

COVER STORY

LET’S GO PAGE 26

ALLEN AMERICANS SPOTLIGHT PAGE 08

BECOME A RACK PARTNER Support your health and fitness community in the Metroplex by becoming a magazine rack sponsor for DFW Health and Fitness Magazine. Simply allow us a rack space at the exit to your place of business. No assembly or maintenance is required.

Confirm your participation and receive a FREE calendar-year online DFW Health and Fitness Directory listing, and one FREE social media post on our social platforms in Q3 and Q4 2025.

To confirm your magazine rack sponsorship, Contact

Chase Tidwell 214-598-1078 chase@dfwhealthandfitness.com

DALLAS

OPEN NORTH TEXAS HOSTS TENNIS’ BIGGEST STARS IN 2025

Step onto the court with the Dallas Open’s leap to ATP 500 status, its debut at Ford Center, and global tennis dominance.

PAGE 06

YOUR FREE GO-TO GUIDE FOR HEALTH + FITNESS IN THE DFW METROPLEX PUBLISHER/EDITOR

Chase Tidwell 214-598-1078

GRAPHIC DESIGN/EDITOR

Jeffrey Scott McQuirk CONTRIBUTING WRITERS

Heather Anderson Lori Kennedy April Hicks Tammy Hischke Chase Tidwell Thomas Rutherford Brady Cole PRINTER

Walsworth Printing COVER PHOTO

Courtesy of Dallas Open PHOTO CREDITS

Charlie Cole

JAN-FEB 2025 | VOL. 01 - ISSUE 01

TABLE OF CONTENTS FEATURES: 20 NEW YEAR NEW YOU. As we ring in the new year, learn how to set and maintain your 2025 physical and mental health and fitness goals for 2025.

26 Let’s Go Rucking. This month we explore the world of Rucking, & the leading ruck company GORUCK. Get your backpack game on and join one of the many local GoRuck Clubs in DFW.

17727 Addison Rd. #268 Dallas, TX 75287 Send Articles and Images to chase@dfwhealthandfitness.com Dallas Health and Fitness Magazine reserves the right to edit all copy for clarity, space ability, and suitability for publication. Issues are printed and distributed via rack pick-up at DFW Metroplex locations. $25 per year for mailed subscribers. $5 per back issue. DFW Health and Fitness magazine does not knowingly accept false or misleading advertising or editorial content, nor does it accept responsibility for such content that may be published. Readers are encouraged to notify the publisher when they suspect false advertising.

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COLUMNS: 06 Dallas Open | 08 Allen Americans | 10 Combating Chronic Fatigue with IV Hydration | 12 Woman Empowerment: Ageless Middle Age 13 Nourish Nest: Meet Whitney Stuart | 14 Mind/Body/Spirit 16 Helpful Pharmacist | 17 Inspiration and Achievement | 18 Products Showcase | 19 Personal Trainer Spotlight | 24 Let’s Train: Fitness Coach vs. Personal

Trainer: The Important Differences

MORE: 30 Calendar of Events | Shrine Bowl Spotlight

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JAN-FEB 2025 ISSUE

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Letter From The PUBLISHER Thanks to the DFW health and fitness professionals and companies for the very warm welcome into your community. My name is Chase Tidwell, and I am ecstatic to be back in the DFW area doing what I love best, being Fit and Healthy, and back in the magazine and publishing business. I was a 20-year resident in DFW and recently moved back after almost four years away from the DFW Metroplex. How quickly things have changed in our great city of Dallas and our surrounding communities. Now more than ever, the opportunities to step out into our great community and the many ways to get and stay fit and healthy are quite refreshing.

There are so many new ways to introduce health and fitness into your lifestyle, as DFW has become one of the most progressive healthconscious regions in the country. Our first-class sporting and training facilities and the many world-class health physicians in our great city provide all walks of life the best opportunities to live a long, healthy, and prosperous lifestyle.

At DFW Health and Fitness Magazine, it is our goal and mission to showcase and share the stories and successes of our amazing health and fitness communities. and to educate and encourage the community and our readers on their journey to live their best healthy and fit lifestyles.

Each month we will feature physical health and fitness activities, cover mental health, promote healthy nutrition, spotlight training and coach professionals, and provide inspirational health

and fitness stories of our vibrant community.

We’ll showcase health and fitness special events in our communities and will provide information on the latest health and fitness products in the industry. We’ll visit local health food eateries and will take you behind the scenes of our pro and amateur sporting teams across the Metroplex, including feature stories about some of our most recognized sports celebrities and owners.

28-March 2 at the Frisco Roughriders Stadium.

The four-team round-robin college baseball classic welcomes LSU, Kansas State, Nebraska and Sam Houston. We will have weekend tickets available to the weekend’s college baseball games to a few lucky readers who subscribe at the bottom of the home page of DFWHealthandFitness.com.

We invite you to our DFW Health and Fitness Magazine kick-off party at Times10 Cellers in Lakewood in early February. It will be a great networking event for all those professionals in the health, wellness, and fitness industry throughout the DFW Metroplex. Subscribe to us at the bottom of our home page for a private invite to this celebratory event at DFWHealthandFitness.com. Go grab a quick workout, and then join us for a celebratory toast at Times10 Cellers.

For instance, DFW Health and Fitness recently partnered with the Allen Americans and the upcoming Dallas Open Tennis Tournament on February 1-9 at The Star in Frisco. You can read all about the Allen Americans ice hockey team and their new majority owner LaSonjia Jack, the first African American owner of a professional ice hockey team, featured on page 8 of this month’s issue. Also, check out and subscribe to the new DFW Health and Fitness Magazine YouTube page where you can view our entire interview with LaSonjia Jack.

A special thanks to God, my family, and all my health and fitness friends and business partners for their support in making this dream become a reality. Pick up the phone and text or tell a special person you appreciate and love them!

It’s always great to hear that you are loved and appreciated!

Also, read all about the upcoming Dallas Open Professional Tennis Tournament at the Star in Frisco on age 10 of this month’s issue.

DFW and the tournament hosts the Top 3 US American Men’s players in the world, defending Champion Tommy Paul, Taylor Fritz, and Frances Tafoya, along with Casper Ruud, a top 10 men’s player in the world.

Your Friend,

We’re also partnering with the Frisco College Baseball Classic the weekend of February

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THE

2025

DALLAS OPEN

A NEW CHAPTER FOR TENNIS IN TEXAS

As tennis continues its global rise in popularity, the 2025 Dallas Open is set to captivate a broader audience and deliver an elevated fan experience in North Texas.

Scheduled for February 1-9, the 2025 Dallas Open marks a pivotal moment for the tournament as it transitions from an ATP 250 event to the prestigious ATP 500 level. This elevation cements the Dallas Open as one of the premier stops on the ATP Tour, promising world-class talent, an expanded international audience, and an electrifying atmosphere.

For the first time, the tournament will be held at Ford Center at The Star in Frisco, thanks to a partnership with the Dallas Cowboys. Since its inception in 2022, the event had been hosted on the SMU campus. However, the ATP’s requirements for ATP 500 tournaments, including greater seating capacity, necessitated the move to a larger venue.

“This is the only event in the world where the hotel is connected to the venue for the players,” said Tournament Director Peter Lebedevs during the Dallas Open kickoff party in October. “The players are already very excited about not having to travel once they arrive on site.”

Frances Tiafoe

American tennis legend and Dallas Open ambassador John Isner echoed the enthusiasm, adding, “The atmosphere for this tournament will be incredible. We’re very fortunate to have a partner like the Dallas Cowboys.”

Frances Tiafoe

The tournament’s upgraded status brings increased ranking points and prize money, making it a prime destination for top-ranked players. Tennis fans can expect the strongest field yet in the tournament’s history, with heightened global attention.

“Our tournament will be seen by tennis fans in more than 180 countries around the world,” Lebedevs shared. “That’s the global reach of tennis, and it’s an increase of about 40 countries from last year.”

Taylor Fritz

The 2025 Dallas Open already boasts an impressive lineup, including four top-ranked players and three of the highest-ranked Americans in the world. Leading the charge is Taylor Fritz, currently ranked No. 4 globally, alongside World No. 12 Tommy Paul and No. 18 Frances Tiafoe. Paul, a three-time ATP Tour title winner in 2024, returns to defend his Dallas Open championship, while Fritz and Tiafoe bring their own history of success at the tournament.

Taylor Fritz

Adding international flair is Norwegian star Casper Ruud, ranked No. 6 in the world, who will make his Dallas Open debut. Ruud’s participation marks the highestranked international player in the event’s history, further underscoring the tournament’s elevated status.

Tommy Paul

Tommy Paul Photos provided by Tony Fay PR

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JAN-FEB 2025 ISSUE

With its enhanced venue, star-studded lineup, and global visibility, the 2025 Dallas Open promises to be a landmark event for tennis fans and a showcase of the sport’s growing influence.

DFWHealthandFitness.com

Taylor Fritz One of the world’s top men’s tennis players, is ready to bring his powerful serves and relentless baseline game to the court.

Dallas Opener (Photo of Fritz)

DFWHealthandFitness.com

JAN-FEB 2025 ISSUE

7

ADVERTOTIAL

ALLEN AMERICANS OWNER SPOTLIGHT

LASONJIA JACK A

llen has been the home of the Americans for the past 15 years, playing within the ECHL, and is the current affiliate of the Utah Hockey Club. The Americans have a rich history of success on the ice during the last 15 years. The Americans are two-time ECHL Kelly Cup Champions and two-time champions of the CHL as well. The Allen Americans have had six players advance to the NHL after starting their careers with the Americans.

I had the chance to sit down with the current Allen Americans owner LaSonjia Jack, the first African American majority owner in professional hockey history. Lasonjia, known as LJ, aims to continue the rich tradition of success and community involvement as the new majority owner of the Allen Americans; LaSonjia grew up in Illinois, deep in the heart of NHL country. “I have always been a sports fan,” said LJ. “I grew up with Michael Jordan, the Bears, the Cubs, and of course the hockey team.” “Growing up I was always at the ice skating & roller skating rinks, so I am very familiar with hockey.

LJ’s passion for sports led to her first investment opportunity with the Jacksonville Iceman. She sat down with Andy Kaufmann from Zawyer Sports to discuss the opportunity, and LJ instantly formed what she joked was a “Business-Bro love affair” for business and sports. They became investors for the Iceman, then shortly after invested in

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an ice rink sports and entertainment complex.

Shortly after, LJ and her son Myles, invested in the Savannah Hockey Team.

During COVID, Zawyer Sports presented an opportunity for LJ and Myles to become majority owners of the Allen Americans.

“I had a pre-meeting with Andy. Next, I brought the idea to Myles. He made the final decision to move forward with being an owner after attending a Jacksonville Icemen game. Myles fell in love with Hockey. And then after researching researching the offer, the city of Allen, and the staff, we decided Let’s Do It,” said LJ. “And just recently, we invested in Tim Tebow’s ice hockey team in Tahoe, and we also invested in Top Tier’s sports baseball team and their rugby and lacrosse teams, so we are fully into sports from end to end.”

clutter, and do something for yourself while also making an impact on others.”

Lasonjia has the best teammate and confidant a mother can have, her son Myles, a celebrated former NFL player and co-owner of the Allen Americans. Myles is noted for his accomplishments on the field both in college and pro football, but his accomplishments off the field are just as impressive. While in the NFL, Myles was a 2021 NFL Salute to Service Nominee and a Walter Payton Man of the Year Award nominee for his commitment to community service.

LJ and Myles are both heavily involved in the community and have formed the Myles Jack Foundation, an organization focused on four main initiatives;

When LaSonjia isn’t investing, she’s advocating for mental health. She recently published a book called The LJ Way, Your Roadmap to Your Journey From Poverty to Plenty.

She says it’s like a workbook for entrepreneurs, those who want to change careers, or people who just want to do something different.

YOUTH: LJ says it’s important to get kids to the games so they can enjoy hockey. The Foundation sponsors many school events and offers kids camps designed to get kids onto the ice and learn and enjoy the sport.

FEEDING THE HUNGRY: LJ and the Foundation sponsored families this past holiday season, providing food and everyday home goods to local families in need.

“There is so much we consume daily that we need time to release that,” said LJ. “If you spend time with a counselor, psychologist, or even a very good confidant, it would be great to release those things so you can work on yourself, free your mind, remove the

FAITH IN CHURCH: LJ says she likes to have “Faith Night” at the Americans games whereby no matter what your belief is spiritually, fans can all come together in one place, have a great time, and enjoy their own individual spiritualities.

DFWHealthandFitness.com

ADVERTOTIAL

SCHOLARSHIPS: LJ says the Foundation is about education as well, providing scholarships for local high schools, and providing internship programs with lower-level division colleges to provide them experience in team operations, marketing, and sponsorship sales. The Americans also work with teachers and provide teachers a “Day in the Life at the Allen Americans Program” so that they can understand the world of hockey.

When asked where she sees the Allen Americans in five years, LJ responded “That it’s all about winning.” She also said it’s important to make the Allen Americans the best place to work.

For those interested in working with the Myles Jack Foundation, visit www.AllenAmericans. com, click on the “community” tab, and then click on the Foundation link.

LJ strives to lead a healthy lifestyle and gave a few tips for keeping fit and healthy. “You have to go out and get active,” she said, noting that she likes to run and hit the treadmill. She also says that eating habits are important. “If you were to open my fridge, you would see lots of turkey meat, lots of seafood, and cases and cases of water.”

The Allen Americans strive for a family atmosphere at their home games and often have theme nights. The Allen Americans recently teamed up with the Texas Rangers baseball team to have a “Rangers Night.” All the Allen Americans players and cheerleaders were dressed in Texas Rangers theme jerseys, and the Rangers mascot interacted with all the fans and drove the Zamboni. To see a list of upcoming game theme night promotions, visit their website and click on the team news and info tab, and then click on promo schedule.

The Allen Americans are currently in the middle of their 15th anniversary season, with home games through April 2025 at the Credit Union of Texas Events Center, located off of Interstate 75 and Stacy Rd in Allen, TX. Visit www.allenamericans.com for ticket sales and a schedule of remaining games and gameday promotions.

The Allen Americans have recently been chosen to host the ECHL 2026 All-Star Game right here in Allen, in January 2026. Get your All-Star Game and group tickets to the ECHL 2026 All-Star Game now. The Allen Americans are also searching for ECHL All-Star Game sponsors from local Allen and DFW Metroplex businesses and large corporations. Any size corporate and small business group in North Texas can be part of this great weekend experience. Email Johny Mydra for ECHL 2026 All-Star Game sponsorships, stadium promotions, and in-game marketing activations at jm@allenamericans.com

To see our complete video interview with LJ, visit and subscribe to our “DFW Health and Fitness Magazine” YouTube Channel.

DFWHealthandFitness.com

LaSonjia Jack Photo by: Charlie Cole

JAN-FEB 2025 ISSUE

9

COMBATING CHRONIC FATIGUE WITH

IV HYDRATION

By April Hicks,

the Vice President of Marketing for Prime IV Hydration & Wellness

Are you looking for the best IV hydration therapy to keep your chronic fatigue at bay?

Look no further. Prime IV Hydration will soon be opening nine locations throughout the metroplex with two locations in Dallas, as well as locations in Addison, Frisco, Allen, Mckinney, Prosper, Westlake, and Arlington Heights in Ft. Worth. rime IV Hydration’s proprietary blends of vitamins, minerals, amino acids, P and IV fluids are infused directly into

the bloodstream, giving your cells rapid access to the nutrients required for healing, including overcoming chronic fatigue.

Although it is completely normal to feel a little tired, especially if you were unable to sleep well the night before, it can become a significant issue in your life if you find yourself waking up tired more often than you wake up alert, refreshed, and ready to tackle the challenges of the day. If this sounds like a sleep struggle that you are intimately familiar with, you know that going through the day with fatigue weighing you down can feel like you are tied to an anchor in the ocean. However, did you know that being inadequately hydrated can cause you to feel much more exhausted than you should be feeling?

Let’s talk about how to beat your chronic fatigue using IV hydration therapy.

WHAT IS CHRONIC FATIGUE?

Chronic fatigue occurs when an individual experiences the symptoms of fatigue such as exhaustion, feeling aches in the body, lowered cognitive abilities, and general malaise, but over an extended period of time. Normally, once you get enough rest and recovery time, you will feel better but chronic fatigue will linger. There are many reasons why someone can experience chronic fatigue, but the most common reasons are due to illness, mental health, substance abuse, sleep disorders, chronic pain, or sleep-related issues such as restless leg syndrome.

WHAT IS INTRAVENOUS THERAPY?

Intravenous therapy, often called IV therapy, involves a healthcare professional using a needle to insert a catheter, a thin plastic tube that is wrapped around the needle into your vein. The needle is then removed, leaving the catheter inserted into your vein to maintain an open line into your vein.

This line is then attached to IV tubing that connects to an IV bag. This bag can be customized to fit every individual need, whether it is an athlete getting treatments to improve their athletic performance for a competition, a weekend warrior going 10

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to play ball with some friends, or even someone who wants to improve their skin while boosting their immune system. The incredible thing about IV therapy is that you can get the right customized treatment to help with your ailment or injury.

HOW CAN IV THERAPY HELP WITH MY CHRONIC FATIGUE?

Those who are suffering from chronic fatigue can gain some significant improvement with the correct IV therapy mixture by adding vitamins, minerals, and if needed, medications that can help with nausea or pain to the IV bag. This combination will bring you a boost of energy as your body rapidly absorbs the nutrients and will quickly work to relieve your fatigue symptoms.

If you are having difficulty getting your full energy and focus back, consider taking a treatment with a double dose of B-12 and a double dose of Taurine to get that pep back in your step. The double dose of potent B-12 will give your body the extra pep to turn food into energy. Taurine can help raise your energy levels while reducing fatigue related to exercise.

YOUR BODY NEED PROPER HYDRATION

Another reason why you are constantly tired is that although you are drinking water throughout the day, it simply is not enough.

By the time your body starts to feel thirsty, you are already entering the first stages of dehydration. Over time, we and our bodies get used to constantly being dehydrated,

and our health suffers for it. The most important thing in your body is water, and you have to maintain your hydration levels to keep that fatigue at bay. Sometimes, all a dehydrated person needs is the rapid and efficient hydration that a Hydration IV treatment can do.

IV hydration treatments typically include 1 liter of fluids which is the equivalent of drinking 2.5 gallons but without that stomachache of trying to keep all that fluid down. Make sure you get some added B-12 so can make the most of your newly hydrated energy and power through the day.

These treatments go straight into your bloodstream, where the hydrating IV fluid is rapidly absorbed, and you can almost feel the life and vitality start to course through your body as the fluids enter. This treatment gives you the double action of flooding your bloodstream with hydrating fluids and delivering vitamins and nutrients that will revitalize and make you feel much less tired.

If you are suffering from chronic fatigue, choosing the right IV therapy solution can do wonders to get your energy levels back so that you can get through your day.

Take a look at Prime IV Hydration & Wellness’s unparalleled offering of IV hydration therapy choices that will fit your needs.

Visit PrimeIVhydration.com for all their services and to find the locations and contact information for the nine new locations opening soon throughout the DFW Metroplex.

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BOOK

NOW @ p ri m e i vf ri s co ( 97 2 ) -5 98- 0 9 4 0 DFWHealthandFitness.com

Luxurious 1- Hour Va c ation Ex perien ce In Our PRIME IV S pa JAN-FEB 2025 ISSUE

11

WOMAN EMPOWERMENT Ageless Middle Age

H

ey Sister, I’m talking to you. My Generation Xers. Known for our feisty spunk and tenacity, work ethic, and ability to do all the things. We, as women of this generation, are facing a conundrum that no other generation in history has ever encountered. Somehow our culture has created a narrative that we are ageless. 50 is the new 30. And I have to say, I am NOT here for it.

Over the past three decades, women have evolved at blistering speed. Not only are we still badass nurturers, but we are now taking control of our bodies and our minds in healthier ways than ever before. We are heads of households, executives, and entrepreneurs, raising young adults and becoming parents to our own parents as the tide changes and Father Time takes its toll. Our plates are overflowing as we consider what the back half of life should look like.

I counsel women in this phase of life, my phase of life, and it is some of my absolute favorite work. To look across our cozy counseling office and quietly ask someone a simple question, “What do you want for yourself?” Such a simple question yet so entirely complex when the focus has been solidly on doing all the things for everyone else. It’s like accidentally opening your camera phone in selfie mode. Rarely has the camera turned to face us when we don’t recoil in horror.

What do you want for yourself? That question is always met with silence at first. And then typically followed by “I don’t know” accompanied by either tears or laughter. You know what has never been said as an answer to 12

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that in my office? “Botox, lip injections and a butt lift.” Why? Because if we’re being honest, no one wants those things for themselves.

They want those things for others to approve of them. It becomes a cycle of never-ending addiction to committing to procedures to desperately cling to the notion that youth is forever. Med spas have become as ubiquitous as nail salons. This is not where we are going to find our joy, our true self, or our purpose in our 50s and beyond.

It is a fun flirty flex to realize that this is not our Momma’s version of 50, but what if we started to reject the ageless idea and leaned more into true beauty? Do you know why we are beautiful in our 40’s and 50’s? Because we are strong and courageous. We’ve come through hard times that have shaped us into knowing we have worth far beyond the surface of our skin. Our beauty runs deep in our knowledge of the world. Our wisdom comes from knowing that both success and failure are powerful teachers, having experienced both profoundly in our lifetimes. Our bodies and fine lines bear the marks of warriors who have created life and experienced the joys and sorrows of watching it all unfold. THAT. That is our beauty.

So now what? As the time nears that our parents are no longer here and our children will be embarking on their own lives, now what? A completely foreign landscape of freedom to choose what you want for yourself.

For some, it feels like a new exciting adventure.

For many, a terrifying and unfamiliar place they are not sure they want to be. I came here to say – it’s time to get excited about the possibilities.

Reject the idea that it has to look or feel a certain way. It can look like YOU want it to.

A blank canvas waiting for color that brings joy and peace to your heart. Time to explore hobbies or passions that have been silent for too long. Time to reconnect with friends and partners and explore the world. Time to let things go, hold boundaries, and accept only what enhances your life.

Some embrace this notion with gusto and are ready to cliff jump right into the middle of Act Two. But for a lot of women, this is a paralyzing transition that is met with anxiety, deep grief, and sometimes even depression.

Who am I if not serving the needs of others?

When wrapped up in caring for others has become your identity, the loss of that leaves a tremendous void and feeling of isolation.

If you are setting up your tent in the second camp, counseling can help you feel confident to explore yourself. Having a safe space to say things out loud that you would never admit anywhere else is a pretty amazing experience.

Having someone you trust to hold a light to the path as you decide where to step is less scary and more empowering. I often use expressive art with my clients as they explore the depths of themselves because art helps the subconscious have a voice. Your voice. And the only person who needs to give you permission to use it is you.

Lori Kennedy is the Owner of Expressions Play Therapy and Family Counseling in Plano, TX. For a consultation, contact Lori Kennedy at 469-850-2712.

DFWHealthandFitness.com

NourishNest Meet Whitney: Your Expert Dallas Dietitian & Nutritionist

H

i, I’m Whitney! A registered dietitian-nutritionist (a dietitian, RD, and RDN!) and Certified Diabetes Care and Education Specialist (CDCES) focused on the improvement of metabolism, gut health, and blood sugar through high-touch functional nutrition programs.

My virtual practice, Whitness Nutrition, takes a functional approach to nutritional counseling for individuals ready to radically improve their health through; empowered education, simplified implementation, and high-touch virtual accountability. I support individuals who want to lose fat/gain health without calorie counting & fad diet BS utilizing my proven #bloodsugarbliss protocol that focuses on a real food, first, approach.

I’ve been voted best Dallas Dietitian since 2019 and featured in media segments for ABC, Real

Simple, NBC & Business Insider.

Over the past 7 years, I have supported over 3,000 individuals on their journey to optimal, sustainable health change.

Whitness Nutrition focuses on real-food-rooted nutrition with an emphasis on balance, diversity & evidence-based empowerment. But, I won’t ever condemn your love of chocolate milkshakes or Sunday morning donuts; we can make all foods work. Whitness Nutrition incorporates both intuitive eating and functional nutrition in virtual 1:1 sessions with patients.

Education always comes first; we cover the basic principles of intuitive eating to move away from labeling foods as “good” and “bad”.

• I address nutritional deficiencies and their root cause, by taking a deep dive into “feeling better”.

• I avoid overarching recommendations like “lose weight” and, “be healthy”.

• I create strategic action-based interventions to improve energy, mood, fatigue, insulin resistance, and hormonal imbalances.

All guidance is rooted in my commitment to ongoing nutrition education and research; Whitness Nutrition focuses on evidencebased research, backed by boardcertified licensure and national accreditation.

When I’m not at work (which, as a type A, Enneagram 3, is often), you’ll find me spending time with my son, mini Aussie, and husband. And, as much time as possible outside in my hometown sandwiched between Seattle and the Canadian border. I prioritize rest and as much as I used to appreciate the hustle culture, I now appreciate making dinner with my family every night and turning my phone completely off.

Whitney is a leading source in the DFW area for nutrition health blogs and educational articles on her website, www.whitnessnutrition.com.

Visit her website for more information and to book a discovery call with the #1 DFW Dallas RD, RDN, dietitian, and diabetes educator offering virtual appointments for nutrition counseling on diabetes, blood sugar, weight loss, balanced energy, and meals.

MIND/BODY/SPIRIT Tammy Hischke Owner of barre3 Frisco THE POWER OF MINDFULNESS IN YOUR FITNESS ROUTINE Mindfulness is gaining attention in the wellness world, not just as a mental health tool, but as an integral part of physical fitness. Incorporating mindfulness into your exercise routine can transform how you approach health, offering benefits that extend beyond the physical to include mental and emotional balance. This holistic approach to fitness is becoming increasingly popular as people seek ways to manage stress, improve focus, and enhance overall well-being.

THE BENEFITS OF MINDFUL MOVEMENT Mindfulness in exercise involves being fully present during your workout, paying close

attention to your body, breath, and mind.

This practice leads to a deeper connection with your body, helping you recognize its limits and encouraging a more compassionate approach to fitness. Whether you’re lifting weights, engaging in cardio, or practicing methodologies like yoga, Pilates, or barre, mindfulness can enhance the effectiveness of your workout and reduce the risk of injury.

One of the key benefits of mindful movement is stress reduction. By focusing on your breath and being present in the moment, you can calm your nervous system and decrease stress hormone levels like cortisol. This can leave you feeling more relaxed and centered, both during and after your workout. Mindful exercise can also improve mental clarity.

Engaging fully in your workout makes you less likely to be distracted by external thoughts or worries, leading to a more efficient and effective workout and a greater sense of accomplishment.

INCORPORATING MINDFULNESS INTO YOUR ROUTINE Incorporating mindfulness into your fitness routine doesn’t require a complete overhaul of your current habits. Start by paying attention to your breath as you move. Try to sync your breath with your movements, allowing your inhales and exhales to guide the pace of your workout. This can help you stay focused and present, reducing the likelihood of overexertion or injury.

Another way to practice mindfulness is by listening to your body’s signals. If you feel pain or fatigue, take a moment to assess what your body needs. This might mean adjusting your form, slowing down, or taking a break.

Over time, this mindful approach can help you build a more sustainable and enjoyable fitness routine.

WHY MINDFULNESS MATTERS IN FITNESS Mindfulness is not just about being present during your workout—it’s about cultivating a positive attitude towards yourself. By practicing mindfulness in your fitness routine, you can develop greater self-awareness, improve your relationship with your body, and achieve a more balanced approach to health.

This approach aligns with the philosophy of programs like barre3, which emphasizes mindfulness in movement. With locations in Coppell, Dallas, Frisco, Plano, and Richardson, barre3 integrates breathwork, self-awareness, and compassion into every workout, helping you create a fitness routine that supports both your physical health and your mental and emotional well-being. Plus, we offer your first class free, giving you the perfect opportunity to experience the benefits of mindful movement firsthand.

For more information and addresses of all DFW barre3 locations, visit: online.barre3.com/studio-locations/frisco

An efficient and effective workout that combines strength, cardio, and mindfulness Get Your First Class Free barre3 Coppell • barre3 Dallas •barre3 Frisco barre3 Plano • barre3 Richardson

Find a studio near you at www.barre3.com

Healthy Hearts Lend an arm to help others and yourself this month with Carter BloodCare: Donating blood supports key steps for heart health

uring American Heart Month in February, and year-round, Carter BloodCare urges North D Texans to donate blood to support heart surgery patients and many other neighbors in need.

Patients undergoing heart surgeries can require multiple blood transfusions. Volunteer donors are the only source for maintaining a readily available blood supply for these vital transfusions.

In addition to helping others, blood donors help themselves: Pre-donation screening of donors for elevated cholesterol levels can identify those in an at-risk group for heart disease. This identification occurs before the onset of disease, enabling individuals to take steps to manage their health.

At the heart of this critical health initiative, Texasbased Carter BloodCare has served the community for more than 70 years. The nonprofit organization began its mission – to save lives by making transfusion possible – in Fort Worth in 1951.

Carter BloodCare has grown to become one of the largest blood programs in Texas, delivering more than 440,000 units of blood components to over 200 hospitals and medical facilities throughout 57 North, Central, and East Texas counties.

The blood center’s work involves all stages of blood donation, from collection and processing to specialized lab testing, storage, and distribution of

blood and blood components to hospitals to support the medical needs of their patients.

However, the winter months – including American Heart Month in February – can be especially challenging for the local blood supply. Severe winter weather during the last four Februarys has taken an annual toll on the community’s blood supply.

Over three days in February 2023, for example, dangerously icy conditions on area roadways and bitter temperatures led to temporary closures of Carter BloodCare donor centers and cancellations of mobile blood drives. From blood drives alone, the cancellations meant more than 2,000 scheduled units could not be collected, directly impacting more than 6,000 local patients waiting for transfusions.

These blood shortages can lead to delays in urgent health care; surgery cannot be performed if blood is not on hand. Without blood at the ready, heart surgeries and medical procedures can be postponed, forcing patients to wait two days or longer until donated units are available. This need for blood is nonstop, as a blood transfusion occurs every two seconds in the United States.

Along with heart health procedures, daily emergencies, and planned medical procedures require donated blood. By becoming Carter BloodCare donors, North Texans help people injured in car crashes and major accidents, children

and adults fighting cancer, mothers going through difficult deliveries, organ transplant recipients, patients living with sickle cell disease, older adults with age-related health issues, and many others.

Currently, all blood types are needed. The Carter BloodCare team notes the demand is especially high for blood type O negative, the universal blood type that can be used to treat any patient, regardless of their blood type. Also, O negative is the only blood type that is used to help premature and unborn babies.

Platelet donors are highly sought-after, too. Platelets are used in the care of patients with severe burns and people fighting cancer. Carter BloodCare donors can begin giving blood at age 16 with parental consent; those 17 and older can donate independently. There is no upper age limit.

Also, donors must weigh at least 110 pounds and feel well on the day of donation. Whole blood can be donated about every two months.

The process – from check-in and health screening to the donation itself – typically only takes about an hour. In less time than it takes to watch a streaming TV episode or movie, a DFW-area blood donor can help save three local lives.

When donors give, they also receive: Everyone who donates with Carter BloodCare receives special thank-you gifts. In February, donors can receive a hooded long-sleeve shirt, while supplies last. Other donor gifts are available throughout the year.

Learn what it takes to become a blood donor, read stories of Texans helped by local donors, view donor appreciation gifts, discover how to host a blood drive, and find a neighborhood Carter BloodCare donor center or mobile blood drive, visit CarterBloodCare.org or call 1-800-366-2834.

Helpful Pharmacist

,

GLP-1 Medications: America s Newest Weight Loss Craze I

f there is one thing almost all of us have in common, it’s that most of us think, whether we need it or not, that we could stand to “lose a few pounds”. Weight loss has been a societal obsession for decades with fad after fad of diets, programs, gadgets and medications all taking their turns in the spotlight. And for good reason - obesity is a huge challenge for our culture and healthcare system. Obesity can lead to serious complications such as heart disease, diabetes, high cholesterol, musculoskeletal injuries, and a slew of emotional disorders. According to the CDC, 1 in 5 people in our country are overweight, and in some states the obesity rate is over 35%.

Look around the next time you are in a public place with lots of people and you will see how big of a problem we have. Pun intended.

The solution seems easy: eat better and exercise more. But we lack willpower, don’t have time, work too much, can’t afford it, or [insert excuse code here]. It’s easier said than done, and for many, diet and exercise isn’t enough. If diet and exercise isn’t enough, or if we just don’t want to lose weight that way, then we turn to other things. The latest entry into our solutions for weight loss is the GLP-1 medications.

You know the names by now: Ozempic, Trulicity, Mounjaro, Zepbound. Everyone seems to either be on them, or wishing they were. Originally intended as a way for diabetic patients to lower their blood sugar or A1C (a measure of average blood glucose levels over time), their popularity soared in a viral way 16

JAN-FEB 2025 ISSUE

after patients started noticing they were losing weight and, for some, a lot of it. Glucagon-like Peptide 1 is a naturally occurring hormone which stimulates an increase in insulin production in response to a rise in blood sugar after eating. By augmenting this hormone medically, patients have seen great results in controlling glucose levels and reducing body weight. A simple way to describe how it works is that it can slow the movement of food through the digestive system, making you feel full faster, and for a longer period of time.

A few questions that need to be answered now are: who should be on this (and who shouldn’t), is it safe, and how is it obtained. If you are a diabetic with obesity or are just clinically obese, you could be a candidate. If you are trying to flatten your belly for summer then you should not take medication for that. These medications are generally safe but there can be a few drawbacks. Some patients experience nausea or GI issues as a result of the food moving more slowly through their digestive systems. Some don’t lose weight at all. Others are left with baggy skin or wrinkles on the face due to rapid weight loss. Do you love to cook or go out to eat? You may lose that desire during treatment which could cause some depression or a need for a lifestyle change. Also, you may have to give yourself a shot once a week. Many people can’t handle that.

Most importantly, if you aren’t exercising and eating well during your treatment, then you are likely to gain all of the weight back upon discontinuation of the medication. GLP-1’s can

be a great tool to get you where you want to be, but any permanent changes, as always, must be brought about and maintained with good habits and hard work.

To discuss whether these medications would be right for you or not, please consult a healthcare provider that you know and trust. DO NOT use an online service that prescribes off of a video consultation or questionnaire. Those places are for profit only and do not have your best interests in mind. Drug shortages have been a big problem because of the huge increase in demand. However, manufacturing has ramped up and products are more available now than they were a few months ago.

Lastly, these drugs can cost up to $1,500 per month. Consult with your health insurance to see if your prescription would be covered and at what cost. Compounded versions of the active ingredients (semaglutide) can sometimes be obtained at less expense from a compounding pharmacy. But again, the best way to obtain a compounded product is to use a local pharmacy where you can go in and speak with the pharmacist. Mail order companies promising cheap deals can’t always be trusted for accuracy or quality. For a referral, ask your doctor or current pharmacist.

Brady Cole, RPh, BCMAS, is a Pharmacist and Board Certified Medical Affairs Specialist with expertise in pharmacy management, team building, and medication therapy. He writes for Pharmacy Times and Helpful Pharmacist.

DFWHealthandFitness.com

INSPIRATION

& ACHIEVEMENTS THE HEART OF TEXAS: A CELEBRATION OF BODYBUILDING EXCELLENCE FOR 30 YEARS

F

or over 30 years, the Heart of Texas IFBB Pro League/NPC Championships competition has been one of the most anticipated and celebrated events in the Texas bodybuilding scene.

Organized and hosted by Texas NPC Promoter of the Year Prince Harrison, the competition has carved a legacy of its own, symbolizing passion, hard work, and the celebration of human potential. Harrison’s unwavering dedication to the sport and its athletes has transformed the Heart of Texas into more than just a contest — it’s a tribute to the art and science of bodybuilding.

One of the reasons the Heart of Texas has maintained its prominence is the elegance and sparkle displayed by every competitor on stage.

From the moment they step under the spotlight, each participant embodies grace, power, and discipline. Whether it’s the sculpted physiques or the impeccable presentation, the athletes

DFWHealthandFitness.com

captivate the audience with their physical artistry. The dazzling show of muscle definition, combined with the competitors’ poise and confidence, creates an electric atmosphere at this event.

Beyond the aesthetics, it’s the shape and tone of the athletes that draw the crowd. Harrison’s Heart of Texas emphasizes not just bulk and strength, but also balance, symmetry, and proportion. The careful attention to detail that each competitor puts into their training is apparent in their welldefined bodies and positively focused mental state. It is this precision that sets the competition apart, turning the stage into a canvas where bodybuilding is celebrated as both sport and art.

However, what truly makes the Heart of Texas IFBB Pro League and NPC (amateur) Championships special, is the excitement that radiates from each competitor. The athletes aren’t just showcasing their physical strength;

they are sharing their passion and commitment to the sport with friends and family in the crowd rooting them on! The atmosphere is charged with energy as competitors push their limits, aiming to stand out in front of the judges and audience. This excitement is contagious, creating an unforgettable experience for everyone in attendance.

Prince Harrison’s vision for the Heart of Texas has always been about more than trophies and titles. It’s a platform where athletes can showcase their best, where the spirit of competition meets the beauty of the human form. Harrison’s continuous dedication over three decades ensures that this competition remains a cornerstone of Texas bodybuilding, celebrating both the athletes and the sport itself.

To contact Optimum Fitness owner Prince Harrison for contest information and coaching, check his website www.optimumfitness.com or call 214-674-6239.

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17

DFW HEALTH + FITNESS

PRODUCTS SHOWCASE Fuel your body, recover faster, and elevate your wellness with the latest in DFW Health + Fitness essentials.

UCAN ENERGY POWDER

One scoop. 90 minutes of energy. Zero sugar. Ucan’s flagship workout fuel delivers sustained energy with no spike and crash, so you can finish as strong as you started. Powder packets are available in Tropical Orange, Cran Raz flavors as well as unflavored. Energy Tubs can also be purchased in Tropical Orange, Cocoa Delite, and unflavored. Ucan also offers energy gels delivering longlasting energy and a silky fruit smoothie experience that’s easy on the stomach, with zero water chasers. UCan Energy bar starter packs and hydrate starter packs are also available.

Visit www.ucan.co for more product information.

PICKLE JUICE

I

n this October DFW Health + Fitness Products Showcase, we explore the latest innovations designed to boost your energy, recovery, and overall well-being. From UCAN’s sugar-free, long-lasting energy powders to Pickle Juice’s electrolyte-packed, cramp-stopping formula, these products will help you power through your toughest workouts. Biofreeze offers trusted relief for sore muscles and joints, while Beam Dream’s sleep powder ensures a restful night without the grogginess. And for a guiltfree treat, Magic Spoon introduces protein-rich, lowcarb cereals to satisfy your cravings. Discover how these products can enhance your health journey today!

USDA Organic 100% All-Natural Functional Beverages, scientifically proven to stop muscle cramps. Pickle Juice has 10x-15x the electrolytes of common sports drinks, zero calories, zero sugar, and a proprietary blend of vitamins and minerals.

It really tastes like pickle!! Pickle Juice is served in individual shots, eight-ounce bottles, one-liter bottles, and even 1-gallon jugs, and is produced in regular and extra-strength varieties. The juice is sugar-free, caffeine free, GMO free, gluten free and is noncarbonate, and is only 15 calories. The Pickle Juice store can be found in Mesquite, TX and select Walmart, Tom Thumb, and Academy stores and at various other running and cycle shops throughout the DFW Metroplex.

Visit www.picklepower.com for location addresses and to order online.

BEAM DREAM

BIOFREEZE

For over 30 years, Biofreeze has been a trusted brand that provides cooling relief for sore muscles and joints, simple backaches, arthritis, sprains, strains, and bruises so you can get back to your best.

Biofreeze is the #1 clinicianrecommended menthol topical pain relief brand. Pain happens when your receptors send a signal from your spine to your brain. Cold sensations, like menthol, stimulate receptors to block those signals to relieve pain. The fast-acting, menthol-based formula of Biofreeze provides you with powerful pain relief when directly applied to the skin. Biofreeze also comes as a patch for up to eight hours of consistent relief. The BioFreeze strips come in a comfortable and flexible fabric and are also sold in spray and crème applications.

Meet Dream, clinically proven to improve sleep for 93% of users. Beam Dream comes in individual powder packets with a Night-time blend for better sleep. It’s sugar-free, gluten-free, non-GMO, vegan, and dairy-free, available in 18 flavors. Dream’s natural ingredients support all four sleep stages. Nano Hemp (or Apigenin in the hemp-free version) promotes relaxation, L-Theanine aids deep sleep, and Reishi and Melatonin enhance REM sleep. Just blend 1 scoop with hot water or milk, and sip 30-45 minutes before bed. Try it today to elevate your sleep quality!

Visit www.shopbeam.com for more product information.

MAGICSPOON.COM

Welcome to MagicSpoon, launched in August! The average American eats 100 bowls of cereal a year, but most options are loaded with grains and sugar.

MagicSpoon reimagines classic Saturday morning cereal with a modern, guilt-free twist. Each bowl delivers 12-14 grams of protein, is keto-friendly, and has only 4-5 grams of net carbs. For a snack on the go, try their highprotein cereal bars with 1112g of protein, 1g of added sugars, and no artificial ingredients. Flavors include Fruity, Peanut Butter, Cocoa, Cinnamon Roll, Frosted, Blueberry Muffin, Maple Waffle, and Birthday Cake.

Visit magicspoon.com for more product information.

Visit www.biofreeze.com to order online.

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JAN-FEB 2025 ISSUE

DFWHealthandFitness.com

PERSONAL TRAINERSpotlight HOW LONG HAVE YOU BEEN A PERSONAL TRAINER? I’ve been a certified personal trainer for six years. I opened the Anytime Fitness McKinney franchise in December 2018 with my business partner, Mike Kovach. Additionally, I’m a corrective exercise specialist, working with physical therapy patients who need continued support with muscle imbalances that can cause joint pain and flexibility issues.

Kody Louchart Anytime Fitness McKinney, TX

WHY DID YOU CHOOSE AN ANYTIME FITNESS FRANCHISE? Mike and I were already members of Anytime Fitness and appreciated their structure and operational model. The nationwide access and 24/7 availability of Anytime Fitness gyms really appealed to us, as it allows us and our members to maintain fitness goals no matter where we are.

WHY CHOOSE KODY AS A PERSONAL TRAINER AT ANYTIME FITNESS MCKINNEY? What sets us apart is our commitment to supporting our members beyond the gym. We’re actively involved in local community events, such as company functions, little league teams, and PTAs. Additionally, we leverage the Anytime Fitness app to prescribe workouts, provide health advice, and stay connected with our members, ensuring they have resources and support even when they’re traveling or at home.

WHAT IS ONE PIECE OF ADVICE YOU WOULD GIVE TO SOMEONE TRYING A PERSONAL TRAINER FOR THE FIRST TIME? Start with realistic expectations and ease into your program. It’s important to set achievable goals, stay consistent, and focus on steady improvement rather than quick

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results. Consistency and patience are key to long-term success.

WHAT DO YOU LIKE TO DO FOR FUN IN THE COMMUNITY OUTSIDE OF THE GYM? I’m passionate about working on cars and restoring houses and have started really getting into Pickleball lately.

These activities help me unwind and bring a lot of joy to my life.

Visit Anytime Fitness McKinney: 8480 TX-121, #102 McKinney, TX 214-310-3868 McKinneyTX4@anytimefitness.com

NEW YEAR,

NEW YOU

SETTING HEALTH & FITNESS GOALS FOR

By Chase Tidewell

2025

A

s the calendar turns to January, many of us feel the urge to embrace change and embark on a journey toward a healthier, happier self. The New Year is synonymous with resolutions, often focusing on health and fitness. However, rather than setting fleeting goals, let’s approach 2025 with a well-rounded strategy that encompasses both physical and mental wellness. This article will provide insights on setting achievable goals and strategies to keep you motivated throughout the year. Plus, we’ll explore local resources in the Dallas-Fort Worth area to support your journey.

THE IMPORTANCE OF SETTING GOALS Setting goals is crucial in creating a roadmap for your health and fitness journey. Goals give you direction, provide motivation, and enable you to measure progress. However, it’s essential to frame these goals in a way that inspires you rather than overwhelms you.

SMART GOALS: A PROVEN FRAMEWORK To kickstart your journey, consider utilizing the SMART framework for goal-setting: • Specific: Define clear, concrete goals.

Instead of saying, “I want to get fit,” specify, “I want to run a 5K in under 30 minutes.”

• Measurable: Quantify your progress. For instance, aim to lose 10 pounds or increase your weightlifting by 20%.

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• Achievable: Set realistic goals. If you’re new to fitness, don’t expect to lift heavy weights immediately; start with manageable increments.

• Relevant: Ensure your goals align with your overall lifestyle and aspirations.

Choose goals that excite you.

• Time-bound: Set deadlines to create urgency. For example, “I will complete a yoga class every week for three months.”

PHYSICAL FITNESS GOALS As you enter 2025, think about what physical fitness means to you. Whether you’re looking to enhance your endurance, strength, or flexibility, setting diverse physical fitness goals can keep your routine fresh and engaging.

EXPLORE LOCAL OPPORTUNITIES 1. Group Fitness Classes: Dallas is teeming with group fitness options, from spin classes at SoulCycle to high-energy sessions at HotWorx. Engaging in group workouts not only keeps you accountable but also adds a social element to your fitness journey.

2. Running and Cycling Clubs: If running or cycling is your passion, consider joining a local running club such as the Dallas Running Club, or find a cycling club in your area and ride weekends with likeminded cycling enthusiasts in your area of the DFW metroplex. Training with others in clubs can enhance your performance and keep you motivated. Plus, they often organize local races, giving you a target to DFWHealthandFitness.com

health can enhance your resilience and emotional well-being. Yoga classes integrate mindfulness practices into your routine.

Local studios like Barre3 offer a variety of yoga classes. Set a goal to meditate for at least 10 minutes daily or attend a weekly yoga session to cultivate relaxation and focus.

Emotional wellness also contributes to a healthy body and lifestyle. Consider journaling as a tool for self-reflection. Set a goal to write in your journal a few times a week, exploring your thoughts, feelings, and aspirations. This practice can enhance your emotional clarity and mindfulness.

Finding support for your health and fitness goals and finding a fitness buddy to encourage you throughout your health journey is also recommended, especially for beginners Having a workout partner can increase accountability and make exercising more enjoyable.

Don’t underestimate the power of community.

Look for local support groups or workshops, such as those offered by Mental Health America of Greater Dallas, to help you process emotions and share experiences with others. A supportive environment can make all the difference in achieving your health and fitness goals. Surround yourself with positivity, whether through If you prefer a virtual approach, consider joining online groups focused on health and fitness. Platforms like Meetup can help you find local groups or classes that align with your interests.

work toward. For beginners, find a friend, neighbor, family member, or even your pet for a weekly walk or run on the Katy Trail in Dallas.

3. Try a New Outdoor Activity: Take advantage of the mild Texas winter and explore outdoor activities. The Trinity River Trails in Fort Worth offer excellent hiking and biking opportunities. Rent a canoe at White Rock Lake one beautiful brisk Saturday morning in East Dallas. Go water skiing on Lake Lewisville. Set a goal to explore a new trail or a new outdoor activity each month, and bring the family along with you for a full weekend of family fun and fitness.

4. Join the Pickleball craze: Pick up a Pickleball racquet at your favorite local sports and outdoor retail store, and start taking Pickleball lessons once a week, or play in tournaments for all levels held almost daily across the DFW Metroplex.

During the winter and the hot summer months, there are many indoor options to DFWHealthandFitness.com

learn and master the sport of Pickleball as well 5. Climb: For the adventurist, and during the winter months, visit one of many indoor rock-climbing complexes throughout the Metroplex.

6. G ym and Strength Training: Incorporating strength training into your routine is essential for overall health. Not only does it build muscle and improve metabolism, but it also supports bone health. Consider memberships at local gyms like Crunch Fitness or boutique studios like The Bar Method. Many of these gyms offer a variety of strength and conditioning services to fit any lifestyle.

Aim to strength train at least two to three times a week, focusing on different muscle groups.

MENTAL HEALTH GOALS While physical health is vital, mental fitness plays an equally important role in achieving overall wellness. Setting goals for mental

STAYING MOTIVATED Staying Motivated Throughout the Year is important in obtaining long-range fitness goals. Motivation can wane as the year progresses. Implement strategies to keep your energy high and your commitment strong.

• Track Your Progress by using fitness apps like MyFitnessPal or Strava to log workouts and track your progress. Seeing your achievements visually can be incredibly motivating.

• Reward Yourself by Set up a reward system for achieving your goals. Treat yourself to a massage, a new workout outfit, or a fun outing with friends when you reach a milestone.

• Stay Flexible. Life can be unpredictable.

If you encounter setbacks, don’t be discouraged. Adapt your goals as needed and focus on the journey rather than perfection.

THE POWER OF POSITIVITY Lastly, approach your health and fitness goals with a positive mindset. Focus on what your body can do, rather than what it looks like.

Celebrate small victories and recognize that every step forward, no matter how small, is a success.

Continued On Page 22 JAN-FEB 2025 ISSUE

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Continued From Page 21

CONCLUSION: EMBRACE THE JOURNEY As you set out to make 2025 your healthiest and fittest year yet, remember that this journey is about progress, not perfection. By setting thoughtful goals, tapping into local resources, and fostering a positive environment, you’re well on your way to achieving a New Year, New You! See our January 2025 Calendar of Health, Wellness, and Fitness Events spread in this issue, and check back monthly to read all the exciting health and fitness activities in the DFW Metroplex.

“Focus on what your body can do, rather than what it looks like.

Celebrate small victories and recognize that every step forward, no matter how small, is a success.”

Also, go to www.DFWHealthandFitness.com and subscribe to our new DFW Health and Fitness “Mid-Week Motivation eNewsletter”, distributed every Wednesday beginning February. The e-Newsletter will provide some inspiration and motivation to keep your health and fitness goals in check and provide a list of DFW health, wellness, and fitness events for that weekend.

So lace up those sneakers, grab a friend, and embark on this exciting journey. The Dallas-Fort Worth area offers a wealth of opportunities—take advantage of them and make 2025 the year of transformation and wellness!

F i n d Yo u r B a l a n c e a t E n t h e o s C h i ro p r a c t i c D r. R i l e y A n d e r s o n h e l p s you reconnect with your body’s innate ability to heal through gentle, individualized chiropractic care. No matter the stress or trauma, you can realign your nervous system and feel more balanced in life.

S TA R T YO U R H E A L I N G J O U R N E Y T O DAY !

Call or text: 817-476-1851 Email: entheos.chiro@gmail.com Dr. Riley Anderson

LETS

TRAIN FITNESS COACH VS. PERSONAL TRAINER

THE

IMPORTANT

DIFFERENCES

By Heather Anderson

Choosing the right trainer to help guide you through your fitness journey is as personal as your workout routine. the world of health and fitness, the roles a fitness coach and a personal trainer Iarenofoften viewed through the same lens.

However, there are crucial distinctions that can shape your fitness ventures and redefine your vision of a healthier, stronger you. Let’s dig into the differences between a fitness coach versus a personal trainer so you can decide which is the best fit for you, your goals, and your lifestyle.

Let’s explore differences: The goal of a personal trainer is to help you achieve a specific goal via exercise. That could be weight loss, muscle mass growth, and so on.

The role of a fitness coach is to do the same thing — while also helping you understand how to set personal and realistic goals, improve your self-efficacy, and assess your progress over time.

ROLES OF A FITNESS COACH

Imagine a fitness coach as a compass along your fitness journey. A fitness coach goes beyond a physical workout plan, creating a personalized wellness plan that integrates physical, mental, nutritional, and recovery facets of your well-being. A fitness coach is 24

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dedicated to understanding your lifestyle, history, and aspirations, tailoring a plan that’s not just about building a body, but also building a healthy, sustainable lifestyle.

A fitness coach is often also a certified personal trainer. Therefore, a fitness coach can be seen as an expanded personal trainer who also helps guide their clients’ lifestyle habits outside of the gym. Fitness coaches do much of the same work that personal trainers do, including assessing their clients and designing exercises to meet specific goals. A fitness coach also takes time to learn about their clients’ lifestyles outside of the gym, and as appropriate, provides coaching to help transform unhealthy habits into healthy habits.

Fitness coaches may use behavioral coaching techniques to help their clients adhere to an exercise program and often also provide coaching on nutrition, recovery, and other areas, such as controlling stress or managing time better. Fitness coaches have a goal of helping you eventually learn to selfregulate healthy lifestyle habits and routines through goal-setting, intentional planning, tracking progress, and self-efficacy.

coaches will help make sure your goals are specific, measurable, attainable, realistic, and timely — aka, SMART goals. This is important because oftentimes, people come to the gym with goals that might be unrealistic or unattainable within the desired timeframe. A fitness coach can help reframe those goals in a way that makes them safe and realistic.

Coaches should encourage you to set process goals in addition to outcome goals because process goals are more controllable. Process goals often lead to outcome goals because they include strategies that relate directly to results.

Based on what your intentions and goals are, a coach can give recommendations on workout specifics like type, frequency, duration, intensity, and so on. A coach can also help you figure out how to make space in your life for those workouts.

As roadblocks arise, a coach can provide support and direction to get you back on track. A fitness coach will also help you learn more about yourself and become selfreflective. A coach will show you how to stay DFWHealthandFitness.com

accountable to yourself and your goals by teaching you how to record your progress and track your behaviors, paying attention to incremental gains toward your overall goals. They’ll also help you unlock new achievements as you go. Over time, this can lead to more confidence — both in the gym and outside of it.

strengths and weaknesses, body posture and potential muscle imbalances, and body composition. After assessing the client, the trainer will then design a workout program that is safe and effective for the client’s needs and deliver that instruction during a personal training session.

WHAT IS A PERSONAL TRAINER?

OK, SO WHAT IS A FITNESS INSTRUCTOR?

A certified personal trainer has specific knowledge of fitness and exercise science and has passed a certification exam offered by a national certifying organization. Their main role is to assess clients’ needs, health history, and movement patterns to help them safely and effectively exercise to meet their goals.

Personal trainers typically zero in on exercise form, intensity, rest intervals, and progression in a manner that’s methodical, scientific, and directed. They craft and oversee a workout plan designed to achieve specific physical objectives. Personal trainers are more task-oriented, working with you to improve strength, flexibility, endurance, or performance in targeted fitness areas.

Personal trainers meet individually with clients to work on their exercise program.

This includes movement assessments.

This helps the trainer choose appropriate exercises for each client based on their DFWHealthandFitness.com

The main difference between a personal trainer or fitness coach and a fitness instructor (or gym instructor) is that a fitness instructor typically delivers their training services to clients in a group setting, rather than one-on-one.

Instructors are in gyms to help members by offering tips or advice. They also might give new members a tour of the gym, show members how to use gym machines, and lead group exercise classes like indoor cycling, aerobics, yoga, dance, and so on.

HOW TO FIND A FITNESS COACH OR PERSONAL TRAINER

There are a few things to consider when looking for a fitness coach or personal trainer, including, compatibility in coaching style and personal connection, credentials and certifications, and experience in or knowledge of varied workout formats (strength training, group training classes, functional training, running, etc.) Make sure to discuss your fitness goals and expectations before committing to a training program.

HOW MUCH DOES IT COST?

The cost of a fitness coach can vary greatly based on certifications, experience, and services provided. Coaching is often packaged as a monthly or weekly service and can start at around $100 per month. Personal training is often billed on a per-session basis. Like fitness coaching, the cost varies based on certifications, experience, and services provided. One can expect to pay between $1 and $3 per minute for personal training.

WHICH IS RIGHT FOR YOU?

While both professionals have their specialized niches, there are certainly differences between a fitness coach versus a personal trainer. In today’s fast-paced world, it’s becoming increasingly common to opt for coaching that provides support both in and out of the gym. Choose what resonates with you, but most importantly, remember that investing in a trainer or coach is an investment in your well-being. Learning how to make exercise a part of your lifestyle can help you look and feel good in ways that are sustaining and fulfilling.

Whether you’re new to exercising or ready to change up your fitness routine, Anytime Fitness is here to provide you with personalized coaching and support inside and outside the gym. A new membership includes a FREE 1-hour session with an AF Coach to get you started on the right foot.

JAN-FEB 2025 ISSUE

25

LET’S GO GORUCK CHALLENGES IN DALLAS TOUGHEN UP LOCAL ATHLETES AND SPECIAL FORCES

By Chase Tidwell

WHAT IS RUCKING? Simply put, rucking is a form of physical exercise that involves walking or hiking with a loaded backpack or rucksack.

It is a low-impact exercise based on military training workouts. Rucking is simply called hiking when done in the mountains and urban hiking when done in the city. The exercise was originally used by military personnel to transport their supplies and equipment between points.

Rucking counts as cardio. Rucking actually has an effect on your heart that’s comparable to jogging… without having to jog! Rucking also improves your all-around work capacity and endurance. It’s great for building an aerobic base or just getting your heart pumping.

GORUCK, a sponsor of the recent CrossFit Games held in Fort Worth, is making a splash in the DFW fitness scene. Four GORUCK 26

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Challenge events were recently held in Dallas, TX last month. These challenges include team building fun organized by a Special Forces Cadre. Challenge teams of men and women stay with their class from start to finish, rucking in events from challenges lasting two to three hours, all the way up to 50-mile Ruck Challenge lengths. Participation can be either solo or in a team format. Joining a local GORUCK Club to train for these events in advance is highly encouraged and recommended before signing up to participate.

Local ruckers recently participated in four GORUCK Challenges, including the: • 50 Mile (20-hour) GORUCK Challenge • 26.2-mile (11-hour) GORUCK Challenge • 12 Mile (XX-hour) GORUCK Challenge • Horse Solder GORUCK Challenge, which is a 2-3 hour team “Friday Night Lights” themed team event. Teams are led by “Cadres”.

Over 145 GORUCK Challenges will be held across the country in major cities from August 2024 – March 2025.

For those who want to experience and join a GORUCK Club, the DFW area has 11 GORUCK Clubs to join and participate in their weekly activities. Dallas has two clubs, with the largest club being the DFW Rucking Crew, led by Doug Stryker. This particular DFW Rucking club meets weekly on Tuesdays and has over 1,300 total members, of which approximately 20 to 30 meet regularly at 6:30 pm on the Katy Trail. The group also has ruck special events, such as a Brew Ruck, a Taco Tuesday Ruck, and an Ice Cream Ruck.

Additional GORUCK clubs are located in Forth Worth, Frisco, McKinney, Little Elm, Garland, Granbury, and Ellis. Clubs are a mix of both men and women. To join a club and to DFWHealthandFitness.com

see a list of upcoming GORUCK Challenges across America, visit GORUCK.com.

Women have been the strong links at GORUCK events since forever. These events are designed as a getaway weekend in vacation settings that allow you the opportunity to pamper yourself with good livin’, laughter, and meeting some of the most like-minded badass gals on the planet! San Diego was the host this year for the 2024 Bad Ass Babes nationwide event. The event is hosted yearly in cities across America. This challenge is not for everyone but it can be for anyone who wants to push past their comfort zone and work as a team. You need to train hard with a rucksack and a sandbag prior to showing up. The weight will be heavy, the distance will be long, and there is no way to get through this without the people to your left and the people to your right. Strangers DFWHealthandFitness.com

at the beginning are a team by the end. This is a life-changing event, a rite of passage where you will learn about yourself. You’ll learn about leadership and teamwork and you get to take that back with you to your daily life. Women’s GORUCK also has a tactical training course meant to prepare you for anything and sharpen the best tool you have: your mind. GORUCK cadres have honed their skills by instructing hundreds of thousands of students in both training and war. But this training is not about them, it’s about and for people of ALL ABILITIES who want to become more capable, competent, and confident. The knowledge you gain makes you a hard target.

Once you have honed your rucking skills, you and your club members can participate in the GORUCK Games, which is a rucking, plus OCR, plus Functional Fitness Special

Forces competition, testing athletes across a broad array of activities to ensure wellrounded strength, agility, and endurance. The GORUCK Games harkens back to those roots in a 2-Day competition of grit that features an obstacle course, rucking, weighted challenges, running, sprinting, jumping, rowing, and sandbag work. This type of competition has not been done anywhere else.

Other challenges on GORUCK’s events page are Ambush Response, Basic Pistol, Counter Active Shooter Pistol Night, Basic Challenge events for first timers (4-5 hours), The Tough Challenge (12 hour+ rucking), the Heavy Challenge (a 24-hour long and 40+ mile event), and the grueling 50 Miler Ruck, which Dallas hosted recently downtown.

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For the most advanced ruckers in the world, GORUCK hosts the SELECTION, a 48+ hour individual event dubbed the toughest endurance event in the world. Cadre will enforce a standard adopted from our roots in Special Forces Assessment and Selection. Those participants who do not meet the standard at any point will be performance dropped at GORUCK’s discretion. It’s the world’s toughest endurance test, challenging over 40 civilian’s physical and mental limits.

View the inspirational SELECTION promo video by clicking on the GORUCK Events tab and clicking on GORUCK SELECTION. Kids have always been an important part of our GORUCK community - not as bystanders, but as kids who ruck alongside their families. Kids who like and need to lift heavy things. Kids who are looking to be of service to their community. In 2021, GORUCK introduced Tribe Kids designed to encourage children to enjoy the GORUCK way of life: get outside, sweat with your friends and family to stay fit, and find a way to serve something greater than yourself.

BUILDING LEADERS ONE BLACK BELT AT A TIME Transform Your Child’s Life Through Martial Arts!

Begin their journey toward confidence, discipline, and personal growth.

At Professional Black Belt Academy in McKinney, Texas, we help children thrive through martial arts, building physical fitness, self-defense skills, and life-enhancing values. Our supportive community is designed to empower your child, both on and off the mat.

Visit us to learn how martial arts can make a lasting impact on your child’s life.

7551 Eldorado Parkway, Suite 600, McKinney, Texas 75070 (469) 790-4908 problackbeltmckinney.com info@problackbeltmckinney.com 28

JAN-FEB 2025 ISSUE

Tribe Kids members complete a workout (with video demonstration) and earn a monthly patch - delivered to your real-world mailbox every month. Tribe Kids also offers ageappropriate books that talk about the monthly theme. Each month there’s a book for kids 8 and under and another for kids 8-12. The monthly programming is designed by educators and parents who understand physical development, as well as social and emotional growth. Keeping workouts fun, and giving children minimal loads in their ruck that is age and developmentally appropriate is of the utmost importance.

GORUCK has a specialty line of clothing, gear, active footwear, and backpack apparel perfect for beginner and advanced ruckers alike. GORUCK has teamed up with world-class bowhunter, Cameron Hanes, to put together a collection of gear to help you train for any goal you want to achieve in life.

“I am a hunting athlete. I am trying to find the perfect storm for me, between insane endurance and being loaded with useful muscle mass that still allows me to get around the mountains athletically all the while having strength and muscle ready for the call to action,” said Hanes.

“Using GORUCK products to ruck up the hill is my go-to training tool to sharpen my skills.”

GORUCK is proud to also offer the BUILT BY SCARS collection of ruck bags and gear. Check out all the rucking gear, as well as a complete line of active footwear and CrossFit shoes at GORUCK.com.

DFWHealthandFitness.com

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*In-store offer valid for 90-days for first-time Guests only at participating locations. Minimum purchase of a 60-min service required to receive complimentary elevation or add-on. Complimentary elevation or add-on must be used at the same time as the purchased 60-minute service. Elevations and add-ons are not performed independent from a minimum 1-hour service and do not include HydraFacial, ProPower Peel or Microdermabrasion. Offer cannot be combined with other discounts or promotional offers. Service times include up to 10 minutes of consultation and transition time. Additional local taxes and fees may apply. Rates and services may vary by location. See store for details. Each Massage Heights Retreat is independently owned and operated. ©2024. SWG IP, LLC. All Rights Reserved.

CALENDAR OF

EVENTS JANUARY 15: 4:00 PM - 6:00 PM CST. HEALTHCARE CAREERS - VIRTUAL JOB NETWORKING EVENT #DALLAS. Connect with healthcare

JANUARY 18: NOON CST. DALLAS RFC REDS RUGBY D1 VS THE DALLAS HARLEQUINS. Witness the

meditation techniques and strategies for self-empowerment. Missed sessions will be available on YouTube. For details, visit Eventbrite.com and search for the course name

FEBRUARY 1 - 9: DALLAS OPEN PROFESSIONAL TENNIS TOURNAMENT. Watch pro tennis players

from around the world at Ford Center at The Star in Frisco. Check the website for match schedules. For more information, visit www.dallasopen.com/en

professionals, job opportunities, and career resources at this virtual networking event.

For more information, visit https://health. specialist.club

rugby rivalry as the Dallas RFC Reds face the Dallas Harlequins at 3700 Glencoe St, Dallas, TX 75206. Women’s and men’s games run throughout the day. For details, visit www.dallasrugby.org

Dallas is host to this year’s tournament.

Visit www.oasispickleballclub.com/events/ for details

JANUARY 16 – FEBRUARY 13: DFW WINTER SERIES LIGHT UP THE NIGHT OFF-ROAD CYCLING RACES.

JANUARY 19: 8:55 AM CST. BIGFOOT CLASSIC RACE. Take part in this thrilling race with

FEBRUARY 7: 9:00 AM – 5:00 PM. WELLNESS ONE DAY TRAINING, DALLAS TX. Workplace wellness

Thursday evenings starting January 16th at Northshore Park MADD Shelter, Murrell Park on Lake Grapevine. Juniors race at 6:00 pm, Women at 6:30 pm, and Men, Singlespeed, and Ebike at 7:15 pm. Lights are required. For more details, visit www. dfwseries.com

JANUARY 18: COFFEE LOVERS RUN 5K/10K/13.1 DALLAS/FT. WORTH. Join fellow coffee

enthusiasts at Trinity River Trail, 3100 Bryant Irvin Rd, Fort Worth, TX 76107.

Choose from 5K, 10K, or half-marathon distances. For more information, visit www. thebestraces.com/dallas-fort-worth/

distances from 1 mile to 15K at 4111 Dallas Athletic Club Dr, Dallas, TX 75228.

Costumes encouraged. For details, visit www.letsdothis.com and search for the event name

JANUARY 25: 10:00 AM - 2:00 PM CST. DAUGHTERS COMMUNITY HEALTH FAIR. Enjoy free health screenings, fitness demonstrations, healthy cooking workshops, and more at 907 East Ledbetter Drive, Dallas, TX

JANUARY 25 – FEBRUARY 15: FREE DALLAS EDUCATION COURSE - SELF EMPOWERMENT IN 21 DAYS FOR LIFE. Join this 21-day online course via Zoom, nightly at 7:45 pm CST. Learn

SHRINE BOWL HISTORIC EAST-WEST SHRINE BOWL TO CELEBRATE 100TH-ANNIVERSARY AT AT&T STADIUM IN JANUARY

O

ne of college football’s oldest traditions, the East-West Shrine Bowl, will celebrate a monumental milestone at AT&T Stadium in Arlington to kickoff 2025.

The East-West Shrine Bowl, scheduled for January 30, will celebrate its 100th edition, marking a century of showcasing the nation’s top college football players before they make the leap to the NFL. This will be the first time the game is played at AT&T Stadium and the second time it’s been played in North Texas (2024).

“The 100th-anniversary game allows us to continue to tell the incredible story of our great philanthropy,” Mel Bower, Chief Communication and Marketing Officer for Shriners Children’s, said. “As the best in college football compete in Arlington, they will be playing on behalf of our incredible Shriners Children’s patients. We will all be cheering on their success as they compete in this legendary college all-star event that is truly more than a game.”

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JAN-FEB 2025 ISSUE

Dating back to 1925, the Shrine Bowl has served as a springboard for countless NFL careers, including legendary players like Tom Brady, Walter Payton, and Roger Staubach.

More recently, the Shrine Bowl has welcomed players like Brock Purdy, Zay Flowers, and Isiah Pacheco. Practices during Shrine Bowl week plus the game itself have long been an opportunity for scouts and teams to get another look at the next wave of NFL talent.

Bigger than what happens during the game is what the East-West Shrine Bowl represents off the field. Benefitting the Shriners Hospitals for Children proceeds from the Shrine Bowl help the hospital network provide care to children with complex medical conditions.

Over the years, the game has raised millions to support this cause, underscoring the Shriners’s commitment to giving back to the community.

The best college football players in the country are hoping to make one last impression on coaches and scouts, aiming to be the next wave of superstars with ties to this historic game.

FEBRUARY 1 - 4: TEXAS OPEN PICKLEBALL TOURNAMENT. The Oasis Pickleball Club in

is about organizations and individuals taking a proactive approach to ensuring the health and well-being of their workforce.

By focusing on the wellness of employees, organizations can help prevent issues with mental and physical health, reducing stress levels and absenteeism and ultimately improving performance. For venue details, call 469-666-9332 or reach us at: info@ academyforpros.com

FEBRUARY 8: 8:00 AM CST. 24 MILE CYCLING. Join the Trek Arlington South Club and hone your skills, meet new friends, and have a whole lot of fun on this upcoming road ride. Meet at 5739 SW Green Oaks Blvd, Arlington TX 76017 FEBRUARY 12: 7:00 PM CST: ALLEN AMERICANS VS KANSAS CITY MAVERICKS. Make it a family

night out and cheer on your local Allen Americans Ice Hockey Team as they take to the ice against their league rival Kansas City Mavericks. For tickets and game day promotions, visit www.allenamericans.com

FEBRUARY 21 - 23: COWTOWN MARATHON, FT. WORTH. This annual event includes multiple

distance runs, including a 5K, 10K, half, and full marathon. The event also includes a two-day running and fitness expo at the Will Rogers Memorial Convention Center at 3401 W. Lancaster Ave in Ft. Worth on February 21 and 22. For more information visit www.cowtownmarathon.com

FEBRUARY 28 - MARCH 2: FRISCO COLLEGE BASEBALL CLASSIC. Frisco Roughriders Field,

Frisco, TX. College Baseball heats up this winter as LSU, Kansas State, Nebraska, and Sam Houston kick off the 2025 college baseball season in a weekend college baseball tournament. For tickets and game time schedules, visit www.friscoclassic.com WE ARE NOT RESPONSIBLE FOR CHANGES IN LOCATION, DATE, OR TIME. PLEASE ENSURE YOU VERIFY EVENT DETAILS IN ADVANCE. SUBMIT AN EVENT FOR CONSIDERATION, CONTACT US AT: CHASE@DFWHEALTHANDFITNESS.COM. PLEASE NOTE THAT SUBMISSION DOES NOT GUARANTEE PLACEMENT. DFWHealthandFitness.com

LAUNCH PARTY WEDNESday

FEBRUARY 12, 2025

6-8 pm Times Ten Cellars 6324 Prospect Ave

Dallas, TX 75214

Join us at Times Ten Cellars in Lakewood as we celebrate the inaugural issue of DFW Health and Fitness Magazine. connect with health and fitness business owners throughout the DFW Metroplex.

Times Ten Cellars is a proud partner of DFW Health and Fitness Magazine and our entire DFW Health and Fitness Community.

Come network, learn, grow & celebrate the DFW Health and Fitness Magazine Launch Party at Times Ten Cellars! FEBRUARY 12, 2025 | 6-8 PM | Dallas, TX