Issue 12 | Face the Current

Page 1

Unity Edition

Issue 12

October 2017

fAce the current TRAVEL









Yogi Rockstar Bibi McGill On Unifying Your Yin & Yang To Live A Balanced Life

Woody Woodrow

On Cultivating A State Of Flow And Oneness

Modern Concept of Building Your “Tribe”

immUNITY: 11 Herbs That Boost Natural Immunity

...inspiring positive change in the world




F tC fAce the current Issue 12 · October 2017

Connect With Us... @facethecurrent @facethecurrent @facethecurrent

In the Beginning Face the Current was created with the intention to inspire positive change in the world and enhance lives by encouraging one another to relentlessly discover, explore, question and learn from current and emerging information and perspectives. Driven by a deep-rooted love of learning, creative minds and a great appreciation for connection with other individuals who are passionate about what they do, Face the Current has quickly developed into a growing team and global community of incredible people who believe in living life to the fullest and discovering their true potential. “I find it inspiring to connect with others who are following their flow, pursuing and exploring their passions. Their energy is vibrant & contagious and there is often a lot of incredible things to learn from their life experience and the perspectives they have gained.”

Sasha Frate Founder


Image Credits: • Front Cover: Bibi McGill Wardrobe: Lululemon Make Up: Gina Campbell Hair: Mark Bailey Photographer: Andres Frate •


Back Cover by Tanya Sharapova, The night at Annapurna base camp (4130 m). Nepal.


For advertisement and sponsor inquiries: Annette Krey, Sales Manager David Aiello, Director of Marketing Clair Marie, Brand Engagement & Influencers For writer and contributor inquiries: Sasha Frate, Founder & Co-Editor in Chief All Rights Reserved DISCLAIMER The information provided on this magazine is intended for your general knowledge only and is not a substitute for professional medical advice or treatment for specific medical conditions. You should not use this information to diagnose or treat a health problem or disease without consulting with a qualified healthcare provider. Opinions and other statements expressed by the kind souls sharing their viewpoint, users and third parties are theirs alone, not opinions of Face the Current. Content created by third parties is the sole responsibility of the third parties and its accuracy and completeness are not endorsed or guaranteed. Face the Current Website and third parties may provide links to web pages, web sites, and various resources or locations on the web. Face the Current has no control over the information you access via such links, does not endorse that information, and shall not be responsible for it or for the consequences of your use of that information. All products and services featured are selected by our editors. Face the Current may receive compensation for some links to products and services in this magazine.

Unity Edition Perhaps you’ve heard the phrase “United we rise, divided we fall.” This common quote can be applied in a variety of ways to speak to a broader concept of unity to align, connect, balance, heal, strengthen, and create harmony and synchronicities. October’s ‘Unity’ Edition explores these various aspects and invites you to join in the ripple effect of the positive impact it can have on our lives and the lives of others. “Science and Quantum Physics teach us that at its core, everything is energy, which means everything has a vibrational frequency. Having energetic boundaries means being mindful as to what things you allow in your life.You can choose things and experiences that drain your energy or you can choose experiences that raise your energy helping you to vibrate higher.“

-Bibi McGill “I think if we were to see the Earth from outer space we would not see borders or divisions. We would see one planet, one organism that we are all a part of.”

-Woody Woodrow “If the goal moving forward is to reopen the channels of human connection and reestablish some semblance of unity among our presentday tribes, let us understand that this will occur locally within the communal tribes we join and welcome others into.”

-Nick Cisik


fAce the current

Issue 12 · October 2017


t e a m 4

Sasha Frate

Founder and Editor in Chief is a perspective seeker, adventurer, and explorer. She received her Master’s Degree in Liberal Arts and continues to study a variety of subjects within and outside of the academic setting. Frate brings her personal moonshot approach to life to FtC, aiming to provide an experience for our global community where we inspire one another to stay curious, never stop exploring, and to live onpurpose and to potential.

Sema Garay

Clair Marie

Brand Engagement & Influencers Also going by her alias “BASEgirl,” Clair is a BASE jumper, Skydiver, Mountain bike racer, Rock climber, Motivational Speaker, Keynote, and Model! She is a passionate vegan and a world traveler. Clair has made it her life goal to inspire others and help them accomplish or find their dreams and passions. After defying the odds and becoming one of the worlds youngest BASE jumpers at 16 years old she realized how important it is to always follow your dreams! And now she helps others find theirs.

David Aiello

Executive Designer

Director of Marketing

Sema is the graphic designer behind the development of the image and magazine of Face the Current. He has developed a multitude of projects, including his previous job leading the Creative Department of BG Life Magazine, in Marbella, Spain. Sema is passionate about all kinds of artistic expressions, especially music and architecture.

is an author, musician and photographer based in Portland, Oregon. He has worked with Fortune 50 companies to build their global brands but now applies his natural curiosity to exploring and documenting the world around him.


Annette Krey Sales Manager

Coming from the hospitality industry, Annette has successfully and passionately worked in Sales & Marketing both in the United States and in Germany in different industries. A German native, she has lived in the Portland, Oregon area for almost 8 years. There she learned to love the outdoors and the green lifestyle that plays an important role in the lives of many Oregonians. As a mom of two young children a healthy and sustainable lifestyle is now a big priority for her and she teaches her children to live passionately, be open-minded and to be respectful to our planet and all living things.



Dr. James Bentz D.PSc. is a Chiropractor, Speaker, Health Coach & Educator, Trainer & Leading Practitioner in Neurological Integration System (NIS), which is a method of restoring communication between the brain and body based on the principle that the brain monitors every cell in the body.

We are a growing team of Up-standers

Dr. Vaughn Bowman

is a board certified Naturopathic Physician licensed in the state of Connecticut. For nearly two decades he has treated patients of all ages with a myriad of different conditions from the common cold to debilitating autoimmune conditions. The goal is to always locate the underlying cause for any one illness rather than treat superficial symptoms and by doing so Dr. Bowman has led many patients back to health.

Renee Davis

MA RH(AHG) is a clinical herbalist, researcher, and educator in botanical and mycological medicine. She is a board member of the American Herbalists Guild and serves as the R&D Director of a mushroom nutraceutical company. She currently studies biomedical sciences at the University of Washington. Previously, she was a clinical herbalist at the Olympia Free Herbal Clinic for 5 years and an Associate Scholar with the Center for World Indigenous Studies.

whose intention is to create positive change in the world, through networking, connecting, supporting and developing at an individual and global community level. We are passionate about building our network of experts and industry leaders to deliver cutting edge

Jasen Sousa

is a Boston native who spent his childhood and teenage years being schooled on the streets of Somerville. Jasen graduated from Emerson College in Boston, Massachusetts and completed his MFA at Pine Manor College, also located in Boston. Jasen has worked extensively with youth in the Boston area, homeless individuals, refugees from Latin America, and currently teaches reading, writing, and literacy to adult learners studying to acquire their high school diplomas. Jasen has published an array of books and has taught, inspired, motivated, and made guest appearances all around the globe sharing his story. Instagram: @jasensousa

Emily Cleland

is an Intuitive Healer and Spiritual Guide. After her spiritual awakening in her early 20’s she began to study and to develop proficiency in the Healing Arts including, Healing Touch, Matrix Energetics, Empowered Spiritual Life Coaching, Integrative Energy Healing & Advanced Soul Realignment. A constant student of life, Emily loves to share her inner ponderings and reflections on the nature of this reality, consciousness, human evolution and Universal Laws through writing and coaching. She has been a blogger and radio show host for several years sharing stories, insights and wisdom on these subjects.

information to our global community. This month’s

Danae Maree

brings a diverse background to Personal Training and Health, with a Bachelor of Education (teaching), majoring in Physical education, 4 years of competitive Ballroom dancing, 2 years of competing as a Fitness Model, and various studies in nutrition, coaching, and wellness. In my 2 years of competing as a Fitness model, I achieved Pro status with the UFE after winning the Australian Fitness Model Overall Category in Sydney with ANB and also travelling to Canada to compete with their Pro division. Since then, I have chosen to focus on continuing to inspire others to lead a healthy and active lifestyle by building my Personal training business and also working within schools to actively promote the health message in a way that resonates with our Youth and community. Instagram: @danae_maree

Team and Crew are based in the US, Spain, UK, Germany, and Australia

David Ryan

David is a celebrity trainer in Los Angeles, California and creator of LIFTSTRONG Max Intensity Interval Training. You can get your own personalized HIIT program at Instagram: @DavidRyanFitness

Nick Cisik

is a graduate of New York University where he received his Bachelor of Fine Arts degree. He has enjoyed performing as an actor and musician in New York City, Los Angeles, and Seattle. Nick currently resides in northern California where he enjoys the peace and privacy of mountain life. It is here that he is free to read, write, and travel all the while reaping the benefits of clean living and moderate craft beer consumption.

Jordan Marcia

is an avid traveler who, as a heart transplant recipient, has taken his second chance on life to live it to the fullest. His goal is to travel the world and visit 189 countries, while inspiring others in the process to take nothing for granted and live fully.


CONTENT Issue 12 · October 2017

COVER stories

Yogi Rockstar BIBI MCGILL 56 On Unifying Your Yin & Yang To Live A Balanced Life


On Cultivating A State Of Flow And Oneness Strength In Numbers

immUNITY: 106

11 Herbs That Boost Natural Immunity



Modern Concept of Building Your “TRIBE” 48

Intermittent Fasting Is KEY TO METABOLIC UNITY 100

OCTOBER CONTENT 10. Tanya Sharapova On The Beauty Of Slow Travel, Endless Exploration And Trekking




Himalayas 18. Travels With Heart: Jordan Marcia Gives New Meaning To Living Fully 20. FtC Travel Connection 38. Strength In Numbers: Peaceful Social Movements Leading to Positive Change




42. We Are One. What Does This Mean Anyway? 46. You Are Here. The EARTH Poster 48. The Modern Concept of Building Your “Tribe” -Where There’s Love, There’s Life56. Yogi Rockstar Bibi McGill On Unifying Your Yin And Yang To Live A Balanced Life



66. Yogi Rockstar Woody Woodrow On Cultivating A State Of Flow And Oneness 74. David Cieri Engages Humanity Through Sounds And Invites Us To Listen With Intention 78. The Most Sophisticated House Music

s rt s o sp nes it &f

82. The Motivated Mindset Committing To The 3 Pillars Of Health 90. The Power Of Football To Unite The World 92. Core Circuit Workout 96. Lion’s Mane: Nutrients For The Nervous System 100. Intermittent Fasting is Key to Metabolic Unity



l ea

102. How to Beat Stress: Why Coping Strategies Aren’t Working 106. Natural immUNITY: Tackle Flu & Cold Season Before It Attacks You. 11 Herbs That Boost Natural Immunity



10. 18. 20. 8

Tanya Sharapova On The Beauty Of Slow Travel, Endless Exploration And Trekking himalayas travels with heart: JORDAN MARCIA gives new meaning to living fully FtC Travel Connection


THE WORLD’S VESSELS AT YOUR FINGERTIPS Vercoe has been in business since 1989 serving the needs of boaters worldwide from our offices in Portland, Oregon and Maui, Hawaii.


FtC travel

Tanya Sharapova

On The Beauty Of Slow Travel,

Endless Exploration And Trekking himalayas

In Bhutan,Tigers nest monastery

Interview By Sasha Frate; Foreword by David Aiello Born in Moscow, Russia,Tanya Sharapova spends most of her life traveling around the globe. She is comfortable traveling to some of the most rural and remote parts of our planet, from hiking deep within the Himalayan mountains to find nomadic tribes, to attending the boisterous Holi festivals in India.Tanya seeks to not only photograph, but to understand, accept, and enjoy what is happening around her.To help her capture her vision, she likes to travel slowly. She will immerse herself into the local culture to understand the place, the customs, and the people.Top travel magazines now pursue her. Face the Current magazine caught up with Tanya to discuss her two main passions, travel and photography.



Sasha Frate: How did you embark on this journey of becoming a travel photographer, and where do you hope to this path will lead you in the future?

Sunrise in Himalayas. Ghandruk village, Nepal.

Tanya Sharapova: Currently, I work mostly for magazines and private clients. However, I would like to pursue more personal artistic photography projects. I would hope this leads me to more of the art scene. I would like to conduct more personal exhibits and books. But I’m sure this will take some time and I am in no hurry, so I continue to follow my two main passions, photography and traveling. SF: What all do you offer on your trekking tours in Nepal and how do people join one of these tours?

Young tibetan monks in Lamayuru monastery. Ladakh, Northern India.


My tours are about the ability to feel nature, to erase stereotypes about what is the most meaningful in our lives, and to rest from fast rhythms of big cities and modern society.

Nepalese Hut

TS: The objective of the tours in Nepal was to show people remote and untouched regions, to escape the popular touristic routes. On my first trek, we went to Nar Phu villages. The second group completed the Manaslu Circuit trek. I am now planning the third trek for May 2018, to the Tsum Valley. I don’t advertise or promote in any way. I invite people to join me through Facebook and Instagram. My clients are my followers on social media or friends of previous clients who told them of my tours. My tours are about the ability to feel nature, to erase stereotypes about what is



the most meaningful in our lives, and to rest from fast rhythms of big cities and modern society. And to at least understand how it feels to live offline for two weeks! SF: In this capture of a Nepalese woman outside of her home you depict the contrast of modern 21st century with her solar panel setup with the more ancient/traditional home structure built with stone, yak dung, and juniper twigs! What are some other interesting contrasts you’ve experienced in

modern versus traditional ways of life and culture? TS: Funny, you can go to the Everest Base camp at an attitude of 5364 meters and get online. You can hike five days to the remote village Nar and a local named Karma will friend you on Facebook. But it may take one hour because of super slow connections. Once in Bhutan, deep within the Himalayan mountains I really wanted to find nomad people who use original tents handmade from yak wool. It is often quite difficult to find them because they are nomadic.

It’s quite difficult to travel with yaks if we speak about traveling as most people understand it. Yaks travel by themselves and with their Nepalis owner. They are super strong. One yak can carry up to 70 kg or even more. However, they are quite shy and uncooperative. They work at altitudes of more than 3500 meters where it’s not too hot for them.

Once I found a woman from a village with a mobile phone who called her daughter who was shepherding and that was how I found a nomadic tribe. SF: Can you share any fun/funny stories on what it’s like to travel with yaks? TS: It’s quite difficult to travel with yaks if we speak about traveling as most people understand it. Yaks travel by themselves and with their Nepalis owner. They are super strong. One yak can carry up to 70 kg or even more. However, they are quite shy

and uncooperative. They work at altitudes of more than 3500 meters where it’s not too hot for them. To experience yaks, I suggest visiting the village Samagaon in the Manaslu region of Nepal. Many villagers own domestic yaks, naks (females) and baby yaks, which are super cute! If you need to transport anything heavy by yak, you need to hire a yak man. Then he will decide how many yaks you need and how long it will take to transfer everything to your destination. Normally the yak men will take their clients separately, as the locals and their yaks are able to travel much

faster than foreigners. SF: Can you share a bit about your story on the Indian Holi holiday that was published as 10 pages in National Geographic? TS: Holi, the Indian festival of upcoming spring, is quite popular theme for photographers. I decided to go to Vrindavan and the neighboring villages to shoot the traditional festivities. Here, Holi is celebrated not for one day, like in the whole India, but for an entire week. The schedule is set up in shifts for this week—the colorful


For me as a foreign photographer, and especially a woman, this shooting turned out to be a challenge. That day Indian men grasped me all over my body without any hesitation. I swallowed a few kilos of paint. The corrosive paint wouldn’t wash off from my skin for a couple of weeks. Liters of colored water were poured over me. Many of my fellow photographers could not stand this and left after a couple of days of shooting. But I tried for a week to understand, accept, and enjoy what is happening.

Holi Festival in India


madness flows from one village to another. While looking at the holiday, I’ve once again noticed the gender separation between men and women. From their youth girls make friends only with other girls, and boys, with other boys.

the village of Baldeo a huge crowd of women is let into a small stadium, then men enter through several gates and pour buckets of colored water over them, women in turn violently tear off men’s clothing. Everyone seem to really enjoy what’s happening!

In the villages of Barsana and Nandgaon, girls wearing sparkling saris wait for boys holding wooden sticks who beat them playfully. In Vrindavan the widows, women who had to wear a white sari and abandon everything, including their own home and relatives, after their husband’s death, were just recently allowed to celebrate Holi. In

For me as a foreign photographer, and especially a woman, this shooting turned out to be a challenge. That day Indian men grasped me all over my body without any hesitation. I swallowed a few kilos of paint. The corrosive paint wouldn’t wash off from my skin for a couple of weeks. Liters of colored water were poured over


me. Many of my fellow photographers could not stand this and left after a couple of days of shooting. But I tried for a week to understand, accept, and enjoy what is happening. SF: Because we really should “never stop exploring”- what does this phrase mean for you? And what do you love about being a North Face Ambassador? TS: The phrase “never stop exploring” is the keynote of whole my life. Until we explore, until we are curious and wondering until that life will not give us new, amazing

Bhutanese girl from a small village in Bumthang district wears tibetan dress.The village is situated near Tibet border, so local people like to wear traditional dresses of their neighbors.


Mt Kazbek, Georgia. 5034 m.

Amazing-dressed women from Brokpa community work in a field. Ladakh, Northern India.

opportunities to grow and become better professionally and personally. To be part of The North Face Russia team is a great privilege, first because I get to interact with the most talented sportsmen and creative people in outdoor scene in our country. Every season before a new collection is released I’m among that people who try them in real conditions. I my case I test all clothes mostly in the Himalayas, in Nepal, Bhutan and India. And I must say I’ve never been disappointed with the outerwear, shoes or backpacks. It’s always just the best. SF: You’ve spent a lot of time in Nepal- what do feel remains to be explored for YOU there? TS: I’ve started travelling in Nepal three years ago and I now come to



Nepal every spring and autumn. I think I’ve spent about a year there in total. I don’t like to hurry. I like to explore the places I visit for a long period of time. It helps me to understand the place, the people’s behavior, and customs. That helps me a lot with portraiture photography. And still there are a lot of places in Nepal that I want to visit or revisit. That’s a lifetime love, for sure. SF: You have also spent some time in Georgia following the Georgia Military Road. What was this like? Was it generally safe to travel? TS: Georgia is a country that I always recommend to fellow travelers. It’s an amazing country where somehow all the best is combined in one pot, people, food, and nature. They have

both the sea and the mountains. I’ve travelled there three times and must say it’s one of the safest countries I ever been in. The Georgia Military road sounds a bit scary, but now it’s not scary at all except when stopping the car every five minutes to take a photo of another scenic view. SF: Is there anything that you’ve discovered in Indian culture that you have found meaningful, that is not common or prevalent in your native Russian culture? TS: For sure there are a lot of differences in our cultures starting from eating food by hand to cows on the roads. That’s why I always like to travel to India. It’s a vast, very special country, that is why the people say, “Incredible mama India!”

Old nepali woman brings wood to her house near village Debuche

ymore info: Instagram: @tatiana.sharapova Scenic sunrise at Manaslu mountain (8163m).


FtC travel

travels with heart:

JORDAN MARCIA gives new meaning to living fully

Hi my name is Jordan D Marcia, I’m a 25 year old, 20 + year post, Heart Transplant recipient. When I was born, my heart had a defect called, transposition of the great arteries. This meant that my heart wasn’t pumping blood properly throughout my body. This also caused a rare lung disease known as plastic bronchitis. If the bad heart wasn’t rough enough, I had to deal with problematic lungs, and coughing up awesome things called Casts on a near hourly basis. So, that was fun. Luckily I had two amazing and supportive parents who were just as, if not more stubborn then I am, when it came to never giving up. Despite having the EMT crew give up on me, multiple doctors and even one bad surgery causing an extreme infection along my chest. I owe my life to the doctors who stood by me when no one else would, the nurses who kept me happy and spunky and my parents, who didn’t understnad the words “ I don’t think he’s going to make it this time.”

At the age of four, after going through a combination of hell, and heaven ( this includes the dying and having to be brought back, as well as playing Sega with the boys in room eight of Children’s hospital in Vancouver, BC) I finally received my life saving heart on June 13, 1996, In Toronto Sick Kids. This date, would go on to be the most important date of my life. After My transplant, I was relatively normal growing up. Minus the giant scar down my chest, multiple trips to the doctors each year and getting blood work on a near monthly basis. However that all changed when I turned ten. I was then



diagnosed with Lymphoma. WOOO! Time to beat another health issue, stand on top of the world and say; “ Is that all you got?” This one did a number on me, however. Central lines, ganciclovir blowing up my veins, taking school in the hospital, and finally having my own mother do my treatments at home, cause well lets face it, we were both done with the hospital by that point. So, I beat that. It was fun. Kids were mean, and nice growing up? It was complicated to be honest. Kids are kids, and I grew up with adults mostly, the children I did know, had no attitudes, were grateful and respectful; spoke like and acted like adults, which caused me to

grow up a lot quicker then normal. Which, obviously caused some problems in school. When you’re different, you stand out. When you’re different, and you don’t laugh at the same fart jokes, do the dumb things your friends are doing, or well frankly do anything that people are doing in school cause you think its juvenile or stupid. I mean, Considering life is short, its precious and you only have one. ( yah, that went through my mind on a near daily basis, made it hard to relate to the ten year olds laughing at how poop was still stuck to this dogs but)

Fast forward till now, I spend my time traveling the world, making videos and showing what life after an organ transplant is like. I’m currently planning on doing a world trip, and I have a few other projects in the making as well. Life after transplant started kind of hard, but once I separated my self from the people who didn’t have my best interests in mind, or even the people that I didn’t fit with. It became a lot easier. In the past two years, I’ve traveled all across south east Asia, climbed multiple mountains, hike weekly, and daily watch both sunrise and sunsets; cause like I said, we have a very limited time on this earth. Theirs no reason not

to enjoy every day like it was your last. Being a heart recipient, I was told I have ten years before my heart starts to go “bad” well, i’ve doubled that, but i’m still realistic ( sort of) and peak my life at 40. Being 25, that means life is approximately 63% done with me, but I promise you; I’m not nearly done with my life. One hundred and eighty nine countries to go. ( My goal is to visit every country in the world) A whole lot of mountains to climb, and a bunch of memories to make. My Name is Jordan D Marcia, I’m a twenty five year old man, Twenty plus years post

heart transplant, And every day for me, is a gift, Thanks to organ donation. A big thanks to my donor, I wouldn’t be here if it weren’t for you.

ymore info: Instagram: @Jordandmarcia FB: @JordanDMarcia YouTube: @Jordandmarcia


FtC travel

FtC Travel Connection Wanderlusters, Adventurers, Explorers, and Travel Photographers –‘Sharing Our Stories’

This month we explore the concept of creating our ‘tribes’ in a global ‘travel culture,’ and look at how we feel united by a common lifestyle and shared interests even through online social communities. Amy Seder of the U.S., Niklas Siemen of Austria, and Murat Dagaslan of Turker tell us which ‘travel culture’ they feel most a part of and inspired by, hashtags and Instagram profiles they love, and how they grow their global ‘tribe.’



ftc travel connection

Amy Seder

PLACE I Call Home: NYC and California Instagram: @amyseder

ftC fAce the current

travel connection


WHAT TRAVEL ‘CULTURE’ DO YOU IDENTIFY WITH AND FEEL MOST INSPIRED TO BE PART OF AND WHY? I think that I am a pretty varied traveller - when Brandon and I are working, we are often staying in very luxurious hotels and living an ultra-lux travel experience, however when we are on our own, we are much more budget conscious - we stay in a lot of Airbnbs, eat a lot of street food, and love having as authentic experience as we possibly can. I travel to live as fully as I can, so I try to experience as much as I possibly can and not stick to any one type of area without giving everything else a try - I love being outdoors and hiking, but I’m not an outdoorsmen, I love eating street food and 50 cent beers, but I’m not a backpacker, I love documenting our experiences, but I don’t think I’m just a blogger. My background is in fashion photography, it was my first love and what I pursued and studied photography to do. My aesthetic is still very heavily fashion influenced, and I look to a lot of fashion photographers for inspiration people like Camille Akrans and Guy Aroch. I love photojournalism and documentary photography as well, and look to a mix of so many sources - from National Geographic to indie travel magazines to old films to draw inspiration from and try to create my own unique vision.

ftC fAce the current



travel connection


WHAT ARE YOUR FAVORITE HASHTAGS TO FOLLOW FOR TRAVEL INSPIRATION ? I love the hashtags focusing on female travels - such as #wearetravelgirls and #sheisnotlost, because I am so inspired by how many other young women are out in the world living to their fullest and not being afraid especially the amazing women that do it all solo. As girls, we are so socialized to be cautious and tempered and to protect ourselves from harm and to do things like not stand out too much, or go off on your own. Seeing women shatter these rules and stereotypes inspires me to do more myself, to live bolder and to not let fear stop me from any of my dreams. I also love following hashtags that are photography focused - #socality, #agameoftones, and #beautifulmatters always have great inspiration that I love to scroll through and add to my saved collections.

ftC fAce the current



travel connection

DO YOU FEEL LIKE YOU CAN BUILD A SENSE OF ‘TRIBE,’ OR GLOBAL COMMUNITY,THROUGH ONLINE SOCIAL COMMUNITIES AND PLATFORMS? DO YOU THINK THIS HAPPENS INTENTIONALLY OR ORGANICALLY ? I have always made and kept friends online - from my long-distance summer camp friends that I have been IMing with on a daily basis for the past 15 years, to meeting people through the very earliest social networks like Livejournal and Friendster (before social media was even a term), interacting with people online has been an intricate part of my life for practically as long as I can remember. I have loved making friendships through blogging and Instagram and getting to know people that are also living a similar strange, wild, life journey. Through Instagram I have built a strong network of other independent women - we share contacts and advice and I truly believe that seeing each other as allies and not competition will help us all in the long run - we’re much more powerful together than alone. Leaving a standard creative professional life in NYC to start this mostly nomadic existence has been amazing, but is also full of it’s own set of struggles and frustrations, and being able to discuss those with people that understand is so refreshing and wonderful, I’ve loved being able to connect with other bloggers and share our experiences together. And through working internationally on film projects over the past year, Brandon and I have made friends all over the world, which I cherish dearly and is a big part of why I love traveling so much. Instead of just interacting with local people casually, we work intensely with the marketing and creative professionals on our shoots - and have been able to really get to know local people in places such as Sri Lanka, Borneo, and Cambodia. Despite growing up world’s away from each other, it’s always amazing to discover how much shared history we have in a global world from movies and music, to shared world believes, to things as small as laughing at the same memes.


ftc travel connection

Niklas Siemens PLACE I Call Home: Lichtenberg, Austria Instagram: @sieklas



ftC fAce the current

travel connection

WHAT TRAVEL ‘CULTURE’ DO YOU IDENTIFY WITH AND FEEL MOST INSPIRED TO BE PART OF AND WHY? I see myself as an outdoor and adventure photographer always on the hunt, collecting memories, and meeting new people along the way. I am a modern day explorer trying to escape the busy city life and dipping into places off the beaten path, but also setting known places into a new light with unseen perspectives. Being outdoors is my place to be creative, my playground, and my place be a storyteller. Instagram helped me to find and meet likeminded people from all over the globe. Beside that platform I find inspiration on YouTube (mostly channels of Instagrammers though). I really like still and moving images that can tell a story. Chris Burkhard is one of those guys that never fails to impress, photo by photo. Aaron Brimhall is another good photographer doing all the craziest things possible. Some more people to follow include: Jason Charles Hill, Ravi Vora, and Andrew Studer. Lately I also did a lot of film work, because I thought that bringing my pictures to life would be a good thing, and people like it. Mostly I film impressions when roaming to destinations for more than a day trip. The best way to travel is road tripping and having people in your pictures helps to give others an idea about the dimensions and bring the photos to life.


WHAT ARE YOUR FAVORITE HASHTAGS TO FOLLOW FOR TRAVEL INSPIRATION? I am not really searching hashtags anymore, as most of them got big and the spam content started. My inspiration is the feed I am scrolling through and some (feature) accounts. You could use their hashtags if you need some. For example: @takemoreadventures (#takemoreadventures), @roamtheplanet (#roamtheplanet), @wilderness_culture (#wildernessculture), @thevisualscollective (#exploretocreate / #thevisualscollective), @ themoderndayexplorer (#themoderndayexplorer) Some other hashtags I like are: #wearestillwild #offthebeatenpath #throughthepines





My account is just part of the Instagram community, and I definitely can say I made new friends in a lot of countries with whom you can connect while traveling so you’re never going to be alone. Sometimes people find me, and sometimes I find them, so it goes both ways. There is always going to be someone that knows somebody you can contact with information about an area, or to arrange a meet up for guiding around. This way you often get to enjoy the local perspective as opposed to the tourist side of things. It especially saves time by not having to research these places too much, as the locals know have insights such as when the light is going to be ideal, etc. Instagram isn’t only an App to share photos- it’s a community, and a network to find people to go on adventures with. Enough said- now, go out and find your own adventure! Perhaps we’re going to meet someday on one.


ftc travel connection

Murat Dagaslan PLACE i Call Home: Ankara, Turkey Instagram: @mdagaslan www.500px.muratdagaslan

WHAT TRAVEL ‘CULTURE’ DO YOU IDENTIFY WITH AND FEEL MOST INSPIRED TO BE PART OF AND WHY? My ‘day job’ is mechanical technician, but any opportunity I have in my free time, I like to spend taking pictures in nature. I would say that I identify most with the outdoor adventurer culture. I hope to be able to do this as my profession in the future.



ftC fAce the current

travel connection


WHAT ARE YOUR FAVORITE HASHTAGS TO FOLLOW FOR TRAVEL INSPIRATION? I do not follow hashtags anymore, but I do like to follow Instagram pages of @ chrisburkard, @benjaminhardman, and @muenchmax. They have very inspiring content, and they have made careers out of their outdoor adventure photography, which is also what I enjoy and aspire to create.



ftC fAce the current

travel connection


DO YOU FEEL LIKE YOU CAN BUILD A SENSE OF ‘TRIBE,’ OR GLOBAL COMMUNITY,THROUGH ONLINE SOCIAL COMMUNITIES AND PLATFORMS? Yes I definitely feel that people, including my followers on social media, can create this sense of community. What I really like about this global community is how it allows me to take more photos, because I understand what people enjoy and appreciate from their praise and constant feedback. It makes me feel good inside, and it motivates me to continue producing more quality content.



ftC fAce the current

travel connection


FtC fAce the current



38. 42. 46. 48.

Strength In Numbers: Peaceful Social Movements Leading to Positive Change WE ARE ONE. What Does This Mean Anyway? YOU ARE HERE. The EARTH Poster The Modern Concept of Building Your “Tribe” -Where There’s Love, There’s Life-


JOIN T HE ACAD E MY b i t . l y/Con n ect 2 Reson an ce

click or scan


FtC culture

Strength In Numbers

Peaceful Social Movements Leading to Positive Change By David Aiello Throughout history ordinary people have organized to focus on specific political or social issues. From civil rights and women’s suffrage, to Indian independence and the Arab spring, when many make their voice heard, achieving major shifts in social policy and structures is possible. Even if the effort does not result in the desired outcome, public awareness and sentiment is often affected. Here are a few examples of successful modern social movements that are creating transformational change.

The Environmental Movement Perhaps no other movement has had more impact on politics and the public than the environmental movement. Born from late-nineteenth-century concern over resource exploitation, the environmental movement has become an overarching term for the growing public interest in protecting Earth and its natural resources. The modern version of the environmental movement emerged from student activism in the late 1960s. With the growing post-



World War II economy raising concern about the environmental costs of economic progress, people insisted on a cleaner, safer, and more beautiful environment. With corporations seemingly ignoring consumer worries, citizens turned to political activism to help protect the Earth. Today “green” candidates are established players in the political arena of most western countries, with environmental issues regularly being addressed by governmental bodies including the United Nations.

Animal Advocacy Movement The movement supporting animal advocacy, which originated in the 19th century in the United Kingdom, is predicated on the notion that animals (or non-humans as many call them) have both moral and legal rights that entitle them to consideration and protection. Successful protests, lobbying, litigation, even treaties have resulted in legislation at the national and local levels. For example: • It is now illegal to conduct bullfights in Catalonia • Circuses in the US are disbanding • Seaworld will no longer breed orcas • Factory farming is now subject to stricter laws governing the treatment and living conditions of livestock. This movement is also notable in how it employs modern tools to remain vibrant.

For example, Condition One (C1), a leader in the virtual reality industry has collaborated with many animal advocacy organizations to “produce powerful immersive experiences that shed light on animal suffering.” Now people can experience what it is like for a non-human to be taken from their natural habitat or what it is like for a hen in an egg-laying factory farm to spend their entire existence in a small crate. In addition, with more than 30,000 animal charities in the US alone, knowing where to contribute is becoming increasing complex. Now groups like the Animal Charity Evaluators (ACE), are helping people learn how to become more effective advocates by providing online evidence- and analysis-based insights to help contributors make more informed decisions on where best to contribute time and money.


Anti-Bullying Movement Bullying is nothing new. It is a problematic behavior that has been present since recorded history. Just think back to Biblical verses regarding Cain and Abel or even David and Goliath. Literature has also examined bullying in such works as Golding’s (1954) Lord of the Flies. Other modern bullying tragedies include the 1999 Columbine High School massacre.

Since the first grass-roots efforts in Sweden in the 1980’s, the anti-bullying movement has sought to provide victims of bullying, both kids and young adults, with resources to help end the victimization while reinforcing their sense of dignity and selfworth. The movement has resulted in anti-bullying programs being established worldwide to prevent bullying in schools, communities and online.

The Fair-Trade Movement According to the World Fair Trade Organization, “fair trade brings attention to people around the world who work under exploitative conditions and highlights the true costs of goods in global supply chains. As a global movement, organizations and activists, businesses and brands, farmers, workers and artisans have diligently worked for more than 50 years to bring greater balance to the terms of trade.” Activists believe that with fair trade conditions, more workers, artisans, and farmers can better control their products and lives if they are better organized, resourced and supported. Today the fair-trade movement represents over two million producers and workers, through more than 1,000 individual organizations across 70 countries.



Farm to Table Movement The farm-to-table movement began to gain traction in the early 2000s, as people became very cognizant as to the sources of their food. People wanted local, fresh, and organic ingredients. This interest in “clean eating” lead food activists around the globe to redevelop strong connections between restaurants and local farming communities. The result is that consumers can obtain local and regional foods not only from restaurants, but also in farmers’ markets or from their food retailers. This effort is a great example of how a movement can gain interest and expand into other areas. For example, many now advocate for a farm-to-school movement, the hyperlocal sourcing of greens and locally/regionally produced meats.

ymore info: Animal Charity Evaluators: No Bullying: World Fair Trade Organization:


FtC culture

WE ARE ONE What Does This Mean Anyway? By Emily Cleland

Quantum entanglement is a physical phenomenon that occurs when pairs or groups of particles are generated or interact in ways such that the quantum state of each particle cannot be described independently of the others, even when the particles are separated by a large distance—instead, a quantum state must be described for the system as a whole.



ONENESS The concept of Oneness can be found in almost every esoteric teaching across the globe. Most religions speak of it. Many ancient cultures and civilizations lived by it. Our indigenous tribes uphold it. And we seem to be rediscovering it. Scientists are even at the beginning stages of being able to measure it. There is an interesting phenomenon in quantum physics that is referred to as quantum entanglement. Basically, if you separate anything no matter what the distance and create an effect on one of the things the other can still be affected in the exact same way at the exact same time (at the quantum level). Pretty Neat! “Quantum entanglement is a physical

phenomenon that occurs when pairs or groups of particles are generated or interact in ways such that the quantum state of each particle cannot be described independently of the others, even when the particles are separated by a large distance—instead, a quantum state must be described for the system as a whole.” This is a good prelude into how I understand the idea of ‘Oneness.’ We were all ‘ONE’ at some point. Meaning, we all came from Nothing, or The Void, and from there separated further and further into fractals of individuality. Therefore, each one of us becoming a microcosm of the macrocosm. And here we are! Each a magnificently, unique, individual expression of the Great WHOLE!

However, understanding that we are ‘One’ and experiencing this Oneness are two different things. I’ve had some pretty profound experiences of being at One with everything. I can say that it is more than a feeling. It is more than a knowing. As simple as it sounds ... it just IS. It is the most basic of all Truths. And yet, it is truly transcendental. Experiencing this Truth with your whole being will indefinitely change your life. Why? Because, when you EXPERIENCE your Self, at a fundamental level, as an integral part of a whole: a) you begin honouring yourself in a new way, and b) you begin honouring all of life in a new way. There is a deep wave of love, humility, gratitude and at the same time responsibility that follows. Tears may well at the magnitude of beauty and profundity this simple Truth reveals.


INTERCONNECTEDNESS So here we are, each a Soul in a human body. We are all made of the same things. Star Dust and Earth Elements. We all have a body that is made out of the very elements that are part of the planet we inhabit. “We are all made of stardust. It sounds like a line from a poem, but there is some solid



science behind this statement too: almost every element on Earth was formed at the heart of a star.” We know that our body, much like the Earth’s body, is mostly water, and water is as important to our survival as the air we breathe; this is true for all beings cohabitating with us. We know that all systems are interdependent and if one thing gets thrown off, it affects all the other

systems. This is true in on our cellular body level and in the countless intricate and dynamic systems found in nature. It even goes beyond that into our energetic systems when we look at an atom in great detail. All that exists boils down to the same thing. Energy! Which, as the quantum world is showing us, can never truly be separated.

So if we can begin to see the world through these eyes, we can interact and engage with ourselves and with each other, and indeed with all of life, from a place of the outmost respect and honour; caring for and stewarding life, knowing that we are all infinitely and indefinitely interconnected. Knowing that what happens to one affects the whole. There is no real separation and there never has been.

This place of connection can only be found within the field of our hearts. It is not to be understood. It is not to be rationalized or reasoned. It is to be experienced. And that is up to each one of us. We’re living in a world that seeks to distract and direct us elsewhere. It’s the only way to keep us believing in our separateness. Once we drop down into our hearts (through meditation or other practices) this world will change very quickly. There will be no room for treating

others in ways that you yourself would never want to be treated. This is where we are going. Heart centered awareness is the next stage of our human evolution and the inevitable outcome is Unity Consciousness. We may have a long way to go. But it starts here. It starts with you. It starts with me. It starts today. In Oneness, Emily

ymore info: Interconnectedness: Quantum Entanglement:


FtC culture


The EARTH Poster By Frank Neville-Hamilton There is no lack of information about our home in the Universe. However, it’s widely scattered and often compressed into dense pockets of detail that can feel disconnected from time and space. But what if you wanted a snapshot of everything, in one place – organized in a way that builds context and makes connections and tells a story?



Photo credit: Jasen Sousa

You Are Here aims to do just that as an 18” x 24” poster created by Frank Neville-Hamilton as part of the Kickstarter initiative called “Projects of Earth.” The initiative was launched in August to commemorate the 40th anniversary of the Voyager missions sent to explore the outer planets of the solar system and beyond. Inspired by the Voyager missions, You Are Here was designed to be a portrait of Earth; our time and place in the Universe as a reminder of the wonder that surrounds us on this tiny blue dot that we share in the cosmos.

The Voyager missions left Earth in 1977 bearing sounds and images of our home encoded onto a golden disc. Should they be discovered by another civilization, there would be a record of our existence. But how would another non-human know where Voyager came from? And how would they know to assemble the record player to play the golden disc and retrieve the information inside?

Detail of diagrams from the Voyager Golden Disc. Using a diagram of the hydrogen atom, the Voyager scientists created a key to unlock the information contained on the disc. And with that key, they created a map made of 14 known pulsars that led to our position in time and space – all without a single word. Inspired by this austerity of design, Frank wondered if a version of a golden record could be created for everyone on Earth to

evoke a similar perspective of our existence in a vast universe – and be able to read the information without the aid of language. Beginning with simple questions about the origin of the Universe and the Earth, the process led to more complex matters like how the atmosphere supports and protect life. Each area of inquiry led to a different set of data that was sketched into place to build a story of time and place.

Preliminary sketches After I a rough outline was established, Frank set 8 objectives for the poster to show significant events on the universal timescale: • • • • • • •

Tell the story of how life evolved Assemble the main elements of the biosphere Reveal the size and composition of Earth Describe how the Earth moves in space Place the Earth in relation to our nearest neighbors Use only icons & numbers so anyone can read it, regardless of language Make the poster look and feel like art worthy of hanging on your wall

On September 24, 2017 You Are Here was successfully funded on Kickstarter and is slated to come out of design and production by the end of October. The poster itself is largely a monochromatic design and will be printed on archival paper locally in Portland, Oregon, however, early backers of the Kickstarter project will also receive a commemorative edition printed entirely in gold ink to evoke the golden discs of the Voyager missions.

ymore info: projects-of-earth-you-are-here/


FtC culture

The Modern Concept of

Building Your “Tribe” -Where There’s Love, There’s LifeBy Nick Cisik



Whether you are aware of this fact or not, you are tribal. We all are. Even those among us who are the most progressive, open-minded, and celebratory of diversity enjoy the donning of our favorite team’s colors while in attendance at a game. That same person relishes in phone conversations had with childhood friends, during which regional cadences and inflections of speech are shared. We see our way through fits of joy as we watch our children commingle with their cousins during the annual family trip to the shore, and undoubtedly feel a secret comfort as we explore the aisles of our weekly farmers’ market, eyes falling on what is clearly a homogeneous gathering of fellow locals. We have all returned ‘home’ for the holidays and helped in the preparation of our respective holiday dinners, adhering to the same recipes our families have kept safe for generations. Later that evening around the dinner table, you find yourself

laughing uncontrollably at your uncle’s uncouth antics as he anoints his siblings with embarrassment, recounting familial tales of years past. And as you drive home that night you bask in the cathartic glow of having just reconnected with members of your so-called tribe, and it feels good. Why? Because essentially, it is deeply fulfilling to be around others with whom we share these intrinsic commonalities. It is integral, not only in the pursuit of human fulfillment, but also in the forming and maintaining of our perpetually coveted identities to have our ‘tribe.’ The human condition, with all its existential burden, is such that our mere existence requires that we frequently commune with other people, and it is this warm blanket of community which reinforces identity while keeping us safe from the harrowing winds of a more reclusive and solipsistic life. You can call it community, you can call it religion, family, team––you can call it your tribe. You can call it whatever you like, but

the essence is precisely this innate human desire to be part of a larger whole, and to see this tribe-like whole advance and survive, that has led to both our most fulfilling of human experience, while conversely, an unfathomable amount of divisiveness and conflict. Today, we are witnessing this primordial phenomenon in full flux as the unsettling pressures of globalization, automation, social media, and overall population growth– not to mention the violent ripple effect of a severely destabilized Middle East– continue to blur the lines of traditional ethnogeography. This, in turn, has churned up an aggressive undercurrent of xenophobic strife (all fueled, as we now well know, by Nazi-esque political oratory). So, as our world’s sociocultural landscapes continue to shift and the global population attempts to find its footing, it begs the question: “Just what will the tribes of tomorrow look like, and how will we go about forming them?”


To live tribally is undoubtedly a defining element of our human nature. According to Alexander Moore, Ph.D., author of Cultural Anthropology: The Field Study of Human Beings, early humans “…began to cluster in tribal communities in areas of richer resources…” during the Mesolithic Age (or Middle Stone Age). In his book, he states that this process “…happened in many places around the world, after the globe had filled up with humans, and in many cases after certain wider environments, as in paleolithic North America, had been degraded by human actions––hunting big-game animals to extinction, for example.” Moore goes

on to describe another aspect of our human evolution, our inherent mobility. We are “mobile walkers,” he says, and “… every human being needs to move about every day. From about 30,000 years ago, physically modern (as opposed to archaic) H. sapiens began a relatively rapid diffusion, walking out over the face of the earth.” So, beyond our species being characteristically social, there is also an innate movement woven deeply into our DNA. Suffice it to say that if to err is human, so then, is to move. As we migrated about the planet, populating while hunting-and-gathering, there occurred a natural lessening of

resources, thus, creating conflict, and, in turn, motivating us to develop alliances with other tribes as we sought to create boundaries within which to survive. The warring that ensued during that period served a multi-faceted purpose. It was not thought of as a singularly immoral act of aggression as it is by some today, but rather, a form of communication for early tribes, considered to be instrumental in the forming of their societies. In his book, Moore states that after the world had been populated by “…hunting-andgathering H. sapiens, human beings had to live with conflict with their neighbors (often former friends), and to live with

We are “mobile walkers,” “…every human being needs to move about every day. From about 30,000 years ago, physically modern (as opposed to archaic) H. sapiens began a relatively rapid diffusion, walking out over the face of the earth.” So, beyond our species being characteristically social, there is also an innate movement woven deeply into our DNA.



lessened overall resources. Eventually, they had to make use of the potentials implicit in the boundary conditions of nature and of other groups. To tap into… potentials in social boundary conditions is to form alliances with other groups, to expand the region of one’s community, and to create formal rivalries with still other groups, who then belong to one’s community through that very enmity. The tribal community, then, from the point of view of any individual member, includes friends and enemies.” So, as off-putting as it might be to take an objective approach to something as horrific as warfare, and as uncomfortable as it might feel to view it from outside the bounds of morality, it would benefit us to do some virtual looking in the mirror and to acknowledge this fact: that war has played a principle role in the forming and reforming of our

societies––not to mention the survival of them––since the dawning of our time. It is a natural albeit ugly aspect of our humanity and just as deeply rooted within the fundamental makeup of our species as is our aptitude for movement. How will the recognition of this abhorrent human trait aid in the reforming of our modern tribal society? The answer is that if we truly wish to progress beyond our current state, one defined by irrational fear and a palpable distrust of government and fellow tribal members, we must first accept ourselves as imperfect––war being one of our most salient imperfections. We must look upon it with some degree of neutrality, and see it in plain form, as something that is simply an aspect of our tribal existence. Without the populist “window dressing” of demagogic political

oration, which only serves to sensationalize the act and create false fears, what we have is a nasty human behavior, one to be wary of and avoided if possible, but not to be ignored or feared. The figurative fat that comes as a byproduct of war’s politicized perversion has rendered many of us suspicious of others who, in reality, present no immediate threat. This is the fallout for those of us who seek to connect openly and without reservation, free from the suspicion and finger pointing spawned by various media outlets and reactionary figureheads. Because as the wake of our distant warring continues to lap at our shores, the capacity to see through these perverse machinations will prove invaluable in the pursuit of a more cohesive society.


The fact is, the United States is currently engaged in its longest running war to date with its engagement in Afghanistan. It is unfortunate, but most of us (not all, but most) go about our lives here in the States with little to no tangible connection to this war (the writer of this article not excluded). Unfortunately, most of us have formed our perception of it––not to mention of those involved in it–– from what we see and hear on television. And as our military activity wages on, we will continue to be fed a rhetoric, which will serve to justify the actions of those who stand to benefit at the expense of those who have put them in the position to do so. According to author and journalist Sasha Abramsky, author of Jumping at Shadows: The Triumph of Fear and the End of the American Dream, “If television



tells you, over and over again, to fear imminent terror attacks or rampaging criminal gangs, or people of a certain color or religion––people different from you, who can be considered members of an ‘out-group’––you will, in all likelihood, develop a deep and abiding set of fears, referred to by experts as ‘implicit biases’ against particular groups or individuals. […] We are conditioned––by the way stridently ideological television and radio personalities cover events, by the manner in which ratings-conscious news executives prioritize stories, by the echo-chamber effects of social media, maybe even by an intuitive sense that the broad prosperity in which so many of us live our lives is deeply precarious––to fear unknown enemies.” It is this constant political exhortation that, according to Abramsky, reshapes,

If the goal moving forward is to reopen the channels of human connection and reestablish some semblance of unity among our present-day tribes, let us understand that this will occur locally within the communal tribes we join and welcome others into.

“how we act and how we think, [making] us more likely to inflate our sense of risk and less likely to respond rationally and in a proportionate measure to events and people we confront on a daily basis as we go about our lives.” I believe the point Abramsky is trying to make is that we may not feel the ground rumble beneath our feet with the approaching of tanks nor are we hearing the cacophonous echo of gunfire ricochet off our city walls; we are, however, feeling the effects of this war on a socially disruptive level. The result being a dissonant society of people, who, due to base political rhetoric and a steady stream of fear mongering, now despise difference instead of celebrating it under the more unifying banner of humanity.

Now would be the time to welcome in each other as fellow members of a more singular tribe, one which demonstrates a broad perception of humanity and disassociates itself from the traditional concepts of identity and community. This is a courageous path, one that will require tribal members to discard old-world ideas, just as they would a jacket, which is no longer worn, but continues to take up valuable space in a closet. This jacket has sentimental value, but is antiquated and ill-equipped for the climate we now find ourselves living in.

They say all politics is local. According to Alexander Moore, so too, is change. If the goal moving forward is to reopen the channels of human connection and reestablish some semblance of unity among our present-day tribes, let us understand that this will occur locally within the communal tribes we join and welcome others into. Moore states that evolution has taken place “ the social institutions of our species and in the organization and amount of cultural knowledge transmitted, by speech, from generation to generation. Furthermore, social and cultural evolution is not significantly correlated with subspecies physical variation, or races. All human races today may enjoy the full accumulation of cultural and scientific achievements, all stored outside the genes––nowadays

mainly by written speech, or literature.” Having said that, now would be the time to welcome in each other as fellow members of a more singular tribe, one which demonstrates a broad perception of humanity and disassociates itself from the traditional concepts of identity and community. This is a courageous path, one that will require tribal members to discard old-world ideas, just as they would a jacket, which is no longer worn, but continues to take up valuable space in a closet. This jacket has sentimental value, but is antiquated and ill-equipped for the climate we now find ourselves living in. The current conflict we are experiencing is nothing new. As Moore states, “The livable world became filled with human beings, and they have been exerting pressure on each other ever since.” This is a fact of

humanity. But to approach this fact with a breath of openness, one that would have us look at each other in a more accepting light, we will begin to see one another as members of an inner-connected tribe, one that reaches beyond the horizons Moore alluded to earlier. This will prove to be an effortful shift in consciousness, reaching past the superficiality of internet likes and memes, of fear-driven political movements, and Hollywood depictions of ethnic enmity. It will demand that we refuse to allow the uglier aspects of our humanity to blanket our perception of it with any generalization or prejudice. It is only through our individual transcendence that we may arrive collectively at a higher and more enlightened plane of modern tribal life.


FtC fAce the current



56. Yogi Rockstar Bibi McGill On Unifying Your Yin And Yang To Live A Balanced Life 66. Yogi Rockstar Woody Woodrow On Cultivating A State Of Flow And Oneness 74. David Cieri Engages Humanity Through Sounds And Invites Us To Listen With Intention 78. the most sophisticated house music FACE the CURRENT MAGAZINE



FtC music

Yogi Rockstar Bibi McGill On Unifying Your Yin And Yang To Live A Balanced Life Interview By Sasha Frate Bibi McGill has been taking the world by storm and calm as a renowned influential guitarist, yogi, producer and DJ. She is well known as the lead guitarist and musical director of Beyoncé’s backing band, the Suga Mamas, as well as for her work with Pink, Paulina Rubio and the Chilean rock group La Ley. As a yogini and certified instructor of yoga, Bibi believes that everyone can benefit from yoga. She encourages everyone to try, observing how yoga is about bringing balance to your body and getting in touch with the divine nature within you. Today, self-care is the way she remains centered. Having a consistent yoga practice is a must as well as making sure she nourishes her mind, body, and home space with holistic and sustainable practices. Her passion for wellness has also influenced her music where she has also worked with Kirtan artists, Shantala, Karnamrita Dasi, Tina Malina, Simrit Kaur, Jai-Jagdeesh, The Hanumen and has produced a single for Gurunam Singh. In a reaching conversation with Face the Current, Bibi talks about her music, life on the road- on and off the yoga mat, plant alchemy, reveals how she ‘vibrates higher’ and activates change, and much more.

Credit. Miri Stebivka



I spent nearly a decade with Beyonce and her all female band as the musical director and lead guitarist. I’ve always been a hard worker, but working that long with Beyonce took my work ethic up a few notches. It was an honor to be in a position to encourage and inspire so many up and coming women musicians across the globe.

Credit. Robin Harper Sasha Frate:Touring as lead guitarist for Beyoncé might be considered as having reached the ‘sky,’ as though you’ve made it to a ‘highest goal.’ For you however, the sky is NOT the limit, and you went on to dedicate some time to other passions of yours. What was most enriching from your experience performing with Beyonce, and what does it mean for you to “vibrate higher?” Bibi McGill: I spent nearly a decade with Beyonce and her all female band as

the musical director and lead guitarist. I’ve always been a hard worker, but working that long with Beyonce took my work ethic up a few notches. It was an honor to be in a position to encourage and inspire so many up and coming women musicians across the globe. In fact, I have heard from just about every demographic of people that seeing all us ladies up there rocking hard behind Beyonce motivated them to follow their own dreams and believe that anything is possible. To “Vibrate Higher” means to take full responsibility of one’s own energetic health. I do this by being aware of the people and activities

I involved myself with, the food I eat, the conversations I have, etc. I’m conscious of when my energy is leaking away from me as much as I’m aware of things that are raising and increasing my energy. SF: Aside from your own innate talent and time you’ve invested, who or what do you attribute your musical success to as having been most influential? BM: Well, my parents and my entire family have always been supportive of everything I do. I’m not sure I’d be where I am if it weren’t for them.


Credit. Robin Harper SF: With a background as one of the greatest female guitarists of all time, performances in over 100 countries, and venues that include the White House and Super Bowl, what has been most humbling for you and what has kept you grounded through throughout your journey? BM: I don’t know that I really think of any of my experiences being humbling. I do know that I am infinitely grateful for the many blessings that continue to flow in and out of my life. The gratitude I have certainly keeps me grounded. SF: From all of your travels, how has it impacted your life through the perspectives gained and those



experiences lived? Do you have a top 5 list of favorite places?

favorite places with Ethiopia being at the top of the list.

BM: It’s pretty cool that I have a job that allows me to travel the world, but I am working as opposed to being on vacation. Touring as a musician supporting A List artists means we have a grueling schedule. It’s rare that I really get to experience the different cities and countries we perform at. At most I see the airport, the hotel and the venue. I take every opportunity to say hello to fans, but next to making sure I’m prepared to hit the stage my priorities are doing yoga, eating well, and getting my rest. There have been a few times where it worked out that we had days off on tour in Ethiopia, Egypt, Portugal, Australia, and the South of France. Those were some of my

SF: You’ve been described as a “Zen Master, hippie, rock goddess” by Rolling Stone magazine.Your passions and ability to be multi faceted and multidimensional has taken you in many directions, yet how do you remain centered? BM: Making self-care a priority is the only way I stay centered. Self-care can be different for each person depending on what is needed and what is important for that individual. Having a consistent yoga practice is a must for me as well as making sure I nourish my body with plenty of fruits, vegetables, water and supplements when appropriate.

Science and Quantum Physics teach us that at its core, everything is energy, which means everything has a vibrational frequency. Having energetic boundaries means being mindful as to what things you allow in your life. You can choose things and experiences that drain your energy or you can choose experiences that raise your energy helping you to vibrate higher.

Reverse Warrior_Credit. Miri Stebivka


I’m intentional about spending time outdoors in nature as well as spending time alone to rejuvenate. Science and Quantum Physics teach us that at its core, everything is energy, which means everything has a vibrational frequency. Having energetic boundaries means being mindful as to what things you allow in your life. You can choose things and experiences that drain your energy or you can choose experiences that raise your energy helping you to vibrate higher. I have a 7-segment video series called, “7 Days To Vibrate Higher” where I explain more on this topic. I you go to the store on my website you can have the entire series for a donation of your choice. SF: How did you ‘discover’ yoga, and when and how did you identify it as an integral part of your life? BM: I took my first yoga class in 1996 in Santa Monica, CA. When that class was over and I was walking back to my car, my life was changed and I knew that yoga

would always be an integral part of my life. foods based on season. I trust my body and intuition and gravitate towards foods SF: One aspect of your holistic that my body is asking me for. Because lifestyle is your “plant alchemy.” my diet is about 80% vegan raw, I maintain Can you share what this involves? those percentages all year around. My Ayurvedic constitution is Vatta with a Pitta BM: Plant Alchemy is just another way imbalance, so I’ve been known to add to say Plant Medicine. I love to grow a lot of garlic, ginger, cayenne, turmeric, my own food and make medicine from cumin and other warming spices to just plants. I make my own hair cleanser, body about every one of my raw or cooked butter, kitchen and bathroom cleaning meals, along with pink Himalayan salt. It products, and I juice often. I also pour Chinese Tea Ceremony in which I use high just works for me. I generally eat strictly to get my nutrients as opposed to eating quality puerh and oolong teas that come socially for luxury, because for periods of from very bio diverse environments in time I’m moving a lot. Of course when Taiwan and China. In addition to all that it’s appropriate I’ll take to theme to have I have an arsenal of over 80 essential meals when I’m much more intentional oils that I incorporate as a part of and present making eating a meal more of my wellness regime. a meditative experience. SF: With this in mind, and as we SF: Your new video series “7 Days approach fall and winter, what are To Vibrate Higher” has a great some of the top warming foods, holistic offering of information, tips, plants, and herbs that you would and techniques- incorporating yoga, recommend for nourishing one’s tea ceremony, medicinal herbs, yin? essential oils and more! Can you share a bit more about this series? BM: That’s a good question, but honestly I don’t gravitate towards any particular

Credit. Miri Stebivka



To be ‘The Truth’ means to walk, live and breath in the most authentic way, even if it means being vulnerable and/or uncomfortable.


I love to grow my own food and make medicine from plants. I make my own hair cleanser, body butter, kitchen and bathroom cleaning products, and I juice often. I also pour Chinese Tea Ceremony in which I use high quality puerh and oolong teas that come from very bio diverse environments in Taiwan and China. In addition to all that I have an arsenal of over 80 essential oils that I incorporate as a part of my wellness regime.

Credit. Erika Plummer



BM: “7 Days To Vibrate Higher” is a 7-segment wellness series. Each day offers you a different set of tools, practices or regimens that you can easily incorporate into your life in 5-20 minutes a day. It’s designed for those who are new to these sorts of practices, but experienced practitioners can also benefit from the series. We cover a variety of things such as breath, meditation, yoga, tea ceremony, plant medicine, and some DIY. You can go to the store on my website to view a short overview of what the series is like. If you like it you

can make a donation of any amount to receive all 7 segments. SF: What is your intention with your mission to activate change? What type of change do you hope to enact or inspire? BM: I keep my life as simple as possible and don’t analyze things too much. If there’s something in the world or in my life that I don’t like, I have to be active in order to change it. It may not be a change I see in my lifetime but at the least, I do it for our future ancestors.

The only type of change I can inspire starts with me. I will forever be a student. I will forever be growing and evolving. There are some issues that are very important to me and those involve women, women of color, animals, the environment, or anything that might be considered underserved or the underdog. Over all I believe we all need to start taking care of ourselves, each other, and the planet. If the way I live my life inspires others that’s great.


SF: What is the first thing you’d suggest that everyone UN-learn? Then, how does one BE truth? BM: We need to be willing to un-learn everything, because practically everything we’ve been taught from day one in our schools and by our government is a lie. We need to be willing to peel away all the layers of brain washing and lies in order to start from the core to re-learn the Truth. To be ‘The Truth’ means to walk, live and breath in the most authentic way, even if it means being vulnerable and/or uncomfortable.

64 CURRENT MAGAZINE Credit.FACE Miri the Stebivka

SF: You’ve touched on a lot of holistic areas of life for living balanced and vibrating higher, but can you now break it down into: “These # of actions/habits/ practices will help you balance your yin and yang to maintain a centered, balanced life” BM: Everyone needs to figure out what works for him or her. There are no general or set rules and the formula can change for each person through their live. Adjustments may need to be made. Here is a reminder list that works for me to check in on frequently, in no order in importance:

• I AM A Creator. • Trust Your Intuition. • Be Authentic. • Live A Life Of Integrity. • Follow Your Highest Excitement. • Set Intentions. • Show Up and Take Action. • Take Care Of Your Energetic, Physical, Mental And Emotional Boundaries. • Be Grateful. • Love. Credit. Margaret Jacobs

WATCH: “7 Days to Vibrate Higher” Series Overview

ymore info: Instagram: @bibimcgill


FtC music

Yogi Rockstar Woody Woodrow On Cultivating A State Of Flow And Oneness Interview By Sasha Frate Alex “Woody” Woodrow is a bass guitarist and one of the founding members of the metalcore band Our Last Night in addition to being a certified yoga instructor. For Woody, his first experience with yoga was an incredible mind-body workout unlike anything he’d ever experienced. Since becoming a certified instructor, his goal is to bring yoga and self-love to others by demystifying mindfulness and making it fun for everyone. His yoga practice has changed his life as a performer by giving him more confidence to interact with the audience creating intimate experiences and deeper connections. Woody loves instructing yoga on tour before his shows and when he is off the road he hosts private online classes across the globe.You can find him weekly on his youtube channel ( where he shares yoga and meditation through relaxing and informative videos made for all. Woody now talks to Face the Current on how he uses yoga to relax and empower his mind while strengthening the connection to his body.



after finding yoga, I live in that high vibration and the experiences I feel at shows are even more magical. Yoga has taught me to release attachment, not just to an ever-changing world, but also to a show having to be a certain way- it’s going to be what its going to be, I know I just have to give my best in each moment and let go.

Woody Woodrow: I started out just doing a few sessions with fellow musicians on tour to get some experience and practice hours in. It was during a time when I was going through teacher training and I was focused on sharing yoga with my homies while gaining experience speaking in front of others and guiding a flow. Now I’m more vocal about it and do classes before our shows on tour with anyone who is interested. I offer online sign ups but I also welcome anyone interested as I feel these gifts that have helped me need to be shared with anyone willing to try.

Sasha Frate:Your band falls into the genres of rock, alternative metal, and ‘post-hardcore,’ which seems like quite a contrast with the yoga vibe. Yet, it’s not just yourself that has found interest and balance in these two- you’re hosting yoga and mindfulness classes and workshops at your shows! When and how did you start this, and what has the response been like?

I’ve been hosting these sessions for a couple of tours and I have found that there is a demand for feeling good and being comfortable in our body. I believe our younger generations especially are looking for ways to take charge, feel good and be empowered in their life. It’s really cool to see the impact of something as simple as moving and bringing awareness to the breath. After the classes everyone looks super relaxed and blissed out, so I tell them I’ll be able to see them from the stage when we play, floating above the mosh pit.

One of the most noticeable changes I experienced was in my life as a performer. Yoga helps me to connect with myself and in turn helps me to connect on a deeper level with my fans. Not just through the yoga workshops and classes I host but onstage during our live set. I used to be very inward with my focus while playing, which I believe was a self-confidence thing, yoga took me out of that and helped me gain my confidence, now I am comfortable in my body and have a strong desire to interact with our fans, where in the past I was more self conscious.

SF: What got you started practicing yoga and how has it changed your life as a performer, role model, and musician?

Yoga also helps me in my life to achieve a state of being I used to only find during an amazing show. Every show is different and attaching to an outcome can be detrimental to our vibe, but I used to rely on a good show to feel good and when it didn’t meet my expectation I would be bummed out. Now, after finding yoga, I live in that high vibration and the experiences I feel at shows are even more magical. Yoga has taught me to release attachment, not just to an ever-changing world, but also to a show having to be a certain way- it’s going to be what its going to be, I know I

WW: My mom first introduced me to yoga about 7 years ago. She convinced me to come to a hot yoga class with her. I wasn’t that stoked to be honest. I thought it would just be a bunch of stretching, which it was, but it changed my life! It was incredible, the mind-body workout was unlike anything I’d ever experienced, and I felt amazing afterward.


just have to give my best in each moment and let go. Yoga also helps keep my body in shape, which is very important for me, especially in regards to performing. I am super active onstage, moving around in all sorts of ways and yoga helps me keep my balance, mentally and physically so that I can perform at a high level each and every day for weeks (and often months) on end. One other thing that I’ve noticed is how yoga has helped me connect to the music we create on stage. By bringing my focus to how I feel I now notice things I didn’t before, and I believe our internal world reflects and creates our external world, so now I hear my band mates in different ways. I can pick out subtleties in the music I couldn’t before and I can feel things I was numb to prior to practicing yoga. SF: You’ve recently launched your new monthly series “Yoga For Musicians,” which we are grateful to be featuring at! What sparked the idea to create this series of interviews with other musicians, and what do you aim to



cover in these discussions? WW: I was inspired to create this series after talking to people about why they couldn’t do yoga, oddly enough. They would say, “Oh, I can’t touch my toes… so I can’t do yoga.” I would get frustrated and think ‘you can touch your toes if you bend your damn knees!’ I know I can make yoga more accessible for people by showing them that it’s not this thing that’s outside of them. If we are breathing we can do yoga. I do meet a lot of resistance though and that’s where I like to take it to a place where we can all agree. I believe we all desire to feel good, be happy and successful in our lives, and to me yoga is a great way to make that happen, but I know not everyone will get into the physical practice of yoga, so I encourage everyone to seek what feels good to them in their life, find what makes them feel good …and do more of that. I look at yoga as a synonym for “what you love.” We all can experience flow in different ways. Maybe through reading, writing, running, painting, playing guitar, singing or something else I don’t even know about. Whatever it is, to me, that’s

your “yoga.” And I want musicians to share theirs and any other tips they’ve found to make their life mega badass. SF: Do you ever find that being in the spotlight with fans looking up to you, combined with the excitement of your passion for music, that it is easy for that passion to rise out of your heart space and become ego? What do you to stay mindful and ‘keep it in your heart space?’ WW: That’s a great question. When I’m onstage, I harness my ego. That’s the only way I can survive in the intense performance environment. Normally, I’m a pretty quiet and reserved guy, (unless you get me talking about yoga, meditation or music) but when I’m onstage I act completely different, to most. I very much enjoy wearing my heart on my sleeve. For me, it’s important to find that balance between the ego and the higher self, almost in a yin and yang balance. I allow my ego to take over while I’m onstage but only within my balance. I use the attitude

of gratitude to harness that balance and put the reigns on my ego so I can push myself while still maintaining a grateful spirit. I know the show isn’t about me, it’s about the fans. And I am so grateful for their support while following a dream I’ve pursued since I was in high school. Their support keeps me in my heart space and my ego controlled. SF: With your band forming back in 2004 and your lead singer only 13 years old when you guys took off on your first tour in 2006, you’ve really experienced a lot of your “formative” years together. What are some of the greatest ‘lessons learned’ together, and how has it shaped where (or who) you are today? WW: When we left for our first tour, we signed a record contract the day before we left. My lead singer’s mom had to cosign because he was only 14…the rest of us were about 19 and 20, pretty wild to

think back about that. At the time we were young and unsure of our place in the world. We had a lot of growing to do. Our 8 years with a label helped grow the foundation of who we were to become, essentially learning how to and NOT to do approach our career. One of the main lessons we’ve learned is, “If you want something done right do it yourself.” I don’t mean that in an isolating way. We’re a very DIY kind of band and have found that if you want to find success you have to take control over your future instead of thinking other people will do it for you. After the record contract was fulfilled we started learning a new lesson. What I call, “Persisting without exception,” a

term I’m borrowing from a book called the “The Traveler’s Gift.” We embarked on a YouTube journey, one that now has us with over a million subscribers and hundreds of millions of plays on our channel. When we started doing it we weren’t great at the video side of things but we made it work, and I think that’s the lesson. Persist, keep going, no one is amazing the first time, the great ones keep going, they keep learning and they keep getting better. That’s definitely one of the greatest lessons I’ve learned from my life experience thus far. …Oh and if you never give up, then you never fail. SF: How has your pre-performance routine evolved, and what are you currently doing to prep before taking the stage? WW: It’s evolved a lot… I used to have a really rigid routine. I thought that I had to do an hour and a half of yoga everyday to reach my balance (my feel good state) and


if I didn’t I would put myself in a bad head space, frustrated, irritated and pissed off... which is not yoga!

if you can’t practice or don’t have a lot of time to practice. We’re always moving forward, even the small steps count.

I’ve realized that I don’t need to make my routine that rigid… I do always incorporate some kind of yoga routine into my day in the morning. But it fluctuates. Sometimes I do yoga for five minutes, sometimes I do it for 30 and if I’m lucky I get to a class, but I learned to detach from the outcome of my practice, and that means the mindset of it having to be “perfect” everyday. Nothing has to be a certain way- we get to decide. I show up every day to the best of my ability and that allows me to BE ready so I don’t have to GET ready, as much.

Right before we take the stage I do enjoy a few easy stretches that often appear more like movements and take a few slow breaths really focusing on exhaling longer than I inhale, to slow my heart rate down. Then as we walk on stage I yell a solid “Hoo!” It’s kind of like a “Hoorah” without the rah, which helps me flip my switch to stage mode.

I believe when we find things that make us feel good and put them at the heart of our routine everyday, we gain momentum, the kind of momentum that doesn’t leave



SF: Balance can be really challenging for people in many forms, whether work-life or simply keeping one’s health in the mix to maintain nutrition and fitness. You’ve clearly found a way to bring a regular yoga practice into your routine whilst keeping up with ‘band life,’ but how do you stay healthy on the road with nutrition as well? WW: Let’s be honest, our lives are crazy. We’re constantly going, going, going. We barely have time to do everything we need to do. But it’s important to make the time to find that balance, that’s what I try to do. Even just a little bit of yoga, meditation or just simple breathing each day can keep our mind and body in a positive place. Being on tour can be tough mentally and physically; we’re always moving,

Imagine a train moving up a hill until it stops and then slowly starts to go backwards. That train is you, it’s me, its everyone. If we keep doing a little bit of yoga or meditation or whatever it is that we love each day, the train will keep progressing upwards. If we stop, after a little bit, the train will also stop and then start to slide back, and it will take more effort to get it back going forward again.

always surrounded by people, noise, new environments, wild travel plans, and demands of our time. It can be hard to set aside that time for yoga and meditation, but that makes it even more important. When we rock a positive practice it makes us capable of doing more, kind of like we are recharging our batteries. So no matter how crazy the day is, we are worth the investment…we can’t give what we do not have.

everyone. If we keep doing a little bit of yoga or meditation or whatever it is that we love each day, the train will keep progressing upwards. If we stop, after a little bit, the train will also stop and then start to slide back, and it will take more effort to get it back going forward again.

For my practice I prefer the morning. But if the morning is crazy I’ll do my best to make it happen later. I think when we take on a practice that is beneficial for our life we notice when we don’t do it, and our body, mind and spirit crave it. So listen to yourself and do your best.

I also feel compelled to say again that it’s important to detach from the outcome of our practice. If we fall out of our routine there’s no mo need to stress about it. Just get back on it, show up and keep building that momentum.

Imagine a train moving up a hill until it stops and then slowly starts to go backwards. That train is you, it’s me, its

It doesn’t take a lot to keep it going, just a little bit each day, then all of sudden you’ve conquered a mountain!

As far as diet goes, I drink lots of water to stay hydrated. I eat a plant-based diet, which really saves me when I’m on tour. I don’t get sick, I feel great all the time

and have the energy I need to perform, connect and take care of myself. SF: How does this impact your performance? WW: I find that when I don’t maintain my health then I can’t perform at a high level, I get frustrated and find myself in a not so comfy mindset. I rely on my body to perform every day and on tour we usually have one day off a week (if we’re lucky), so I look at my body as my tool and if I don’t stay sharp I don’t work as well. I want to give others the best version of myself, I believe those who support me deserve that. That best effort does fluctuate but when we’re talking about effort, that’s between me and me. So I know if I showed up or not and I’m not ok with half-assing, especially when we’re talking about potential, because ours is all infinite.


I’m an advocate for meditation because even if you don’t do yoga, we all breathe. When you learn to do this, you can create a flowstate in all areas of your life. It doesn’t have to be this trippy hippy stuff. It’s just a form of connection to something greater than ourselves, capable of creating a clear mind and helping us attract more of our desired life.

SF: This month we also chat with yogini-rockstar Bibi McGill, and her motto is “The sky is not my limit… Vibrate higher!!” What is your take on this philosophy/concept both in music and the human experience? WW: That’s super awesome- I back that hard. What’s the point of putting a limit on yourself? If you put any kind of limit, say the sky, then how are you going to hit the moon or the stars? I believe we can create whatever we can imagine so there’s no point in setting limits and any limits we do set are only constructs of our own mind. Instead, it would be more beneficial to think about how we want to feel in a situation. When we connect to a feeling we have a greater chance of attracting that into our life because everything is a vibration. Everything from our food, our bodies, to



our thoughts, it’s all a vibration. When we can align with how we want to feel in a certain situation we can hack our brain and instead of thinking about what the outcome will look like we can sit with the feeling of already having achieved something, thereby sending the frequency, aka feeling, of achievement out so that we can create more it. There’s infinite ways of being, we don’t always know what something is going to look like, but we can know how we want to feel. Once we know the feeling we can use it as a tool to attract, and then let it go, like a boomerang. It can only come back if you let it go. SF: For those who aren’t in the music industry and/or not keen on yoga- they probably stopped reading this long ago, but let’s say they stuck with us this far- what are some things you might recommend

that they explore/try out to ‘vibrate higher?’ WW: I would encourage them to find what they love. Like I said when talking about the Yoga for Musicians series, what you love will set you free. I’m an advocate for meditation because even if you don’t do yoga, we all breathe. And meditation, to start, is just focus on the breath. When you learn to do this, you can create a flow-state in all areas of your life, even those that you don’t really enjoy. That’s why I think everyone should try meditation. It doesn’t have to be this trippy hippy stuff. It’s just a form of connection to something greater than ourselves, capable of creating a clear mind and helping us attract more of our desired life. The more we focus on the simple act of breathing the more we’re going to realize that we are all the superhero’s of our own lives.

I think if we were to see the Earth from outer space we would not see borders or divisions. we would see one planet, one organism that we are all a part of.

SF: Just to end it on an esoteric note, perhaps we don’t send off in our usual ‘separate’ ways but instead look at how we remain together in a state of ‘oneness.’ Why do you believe there is such an illusion of separation, and what do you see as clear examples of how ‘we are one?’ WW: I believe the illusion of separation has been created a lot through our mainstream media. Unfortunately it appears we are misled. Like that saying, “If we don’t watch the news, we’re uninformed, but if we do watch the news we’re misinformed. “ We’re bombarded by highly effective marketing strategies that companies have spent big bucks on to manipulate our opinion. Knowledge is the new money, but unfortunately even if we really dig and read, we are still bombarded by ruthless

marketing and advertising techniques that tells us what we need, how we should live, and what to believe. We also have a machine mindset where we look at the body as a bunch of singular moving parts and if one doesn’t work we just push this button or take this pill and it will be all better. But what is lost is the idea of ‘the whole’- the connection together. Like taking an aspirin for a headache when our bodies are usually just trying to tell us that we are dehydrated. We’ve also marketed to using fear, which helps create that division, that separation in our mind. Marketing with fear works because it is one of our strongest emotions, and of course those spending millions on advertising and marketing know this. I like the analogy of looking at earth from outer space. I think if we were to see the

Earth from outer space we would not see borders or divisions we would see one planet, one organism that we are all a part of. I believe we are all connected on deeper levels than we can even comprehend. We are all unique, and in a super cool and badass way our individuality and uniqueness is what unites us, no one human being is the same and that makes us ALL different, and if we’re ALL different then that’s something we ALL have in common.

ymore info: Instagram: @woodywoodrow Twitter: @woodyoln


FtC music

David Cieri Engages Humanity Through Sounds And Invites Us To Listen With Intention

Even going into the darkest recesses of the mind and spirit, is a life-giving activity when framed with the intent to make good sounds fit together.

Interview By Sasha Frate • Photos by Francesco Saviano Playing the piano for over 40 years, David Cieri’s training has spanned Baroque, Classical, Romantic,Twentieth Century, Jazz and Free Music. Deeply committed to live performance, David has played some of the most notable venues in the world including Carnegie Hall, Lincoln Center and performing his own compositions at the Piazza Pola in Ragusa, Sicily. His passion does not stop on stage as he has been busy creating musical scores for a variety of motion picture and documentaries. He has worked extensively with Ken Burns as a composer for Burns’ documentary films released on PBS, including the 2009 release, Emmy Award-winning National Parks series, an addendum to Baseball:The Tenth Inning, released in 2010, and Prohibition released in 2011. David recently contributed several hours of score to the PBS documentary ‘The Vietnam War’ and also scored the 2017 Primetime Emmy-nominated documentary ‘Oklahoma City’, about the Oklahoma City bombing. Now also an adjunct assistant professor at the City College of New York, teaching film scoring and music and film, David opens up to Face the Current’s Sasha Frate regarding his collaboration with Ken Burns, poet Yusef Komunyakaa, music’s role in modern storytelling and “developing community through sound.”



Sasha Frate:You contributed several hours of original score to The Vietnam War, a ten-part series landmark documentary, by Ken Burns and Lynn Novick, which premiered on PBS on September 17th, 2017. What was it like for you to go through the heavy subject matter of this film and create music that would evoke the desired emotions and moods of the viewers? DC: Making the music for the film was pure joy - everything from recording the sounds of a bowed trumba marina for days in an empty bathtub, to traveling to Hanoi so as to take in the environment and the sounds of this city, to being with friends and making recordings for the project here in NYC. Even going into the darkest recesses of the mind and spirit, (which a big part of the film required me to do) is a life-giving activity when framed with the intent to make good sounds fit together. Much of what was required in preparation to make and explore this project was very painful, exhilarating, terrifying, and exhausting. The amalgamation of interviews, the histories of the war, the visible devastation of outer worlds – Vietnam, Laos, Cambodia and the profound loss of a guiding center in many inner worlds (for both the Vietnamese and the Americans) contributed to the formidable force, which needed to be confronted. How to get heaven and hell into the music – the angels and the devils that we all possess - was the primary and overarching question, which when potential aural “answers” arrived, they became the music.

SF:Your work on “White Dust” with Pulitzer Prize-winning Poet, Yusef Komunyakaa creates a musical backdrop to his powerful voice. What was unique about this particular collaboration, and how do you define this relationship between poetry and music? DC: The collaboration was unique in that we not only became friends almost right from the downbeat, but that the days in question in which we recorded this album were filled with the strength and support that only good friends can offer – which set each of us free to be who we are – which in turn set up a unique set of tracks where cliché and convention were traded for honest attempts to express ourselves individually and to collaborate selflessly.

As musicians, Mike Brown and I (bass), Shahzad Ismaily (percussion) and Sam Ospovat (percussion, vibes) all work well both in an imagistic sense and texturally which is the heart of Yusef ’s poems. His poetry inherits a musical sensibility, so as sound makers, we are working to etch these aspects of the poems out more concisely while simultaneously striving to create a little sea for each poem to bathe, swim, flounder or maybe even drown in if it so desires. SF:Yusef speaks of jazz as interesting, not only for the improvisation it lends itself to, but also the “emotional symmetry.” Can you explain what this emotional symmetry (is) and how it functions to add dimension to storytelling/ poetry?


SF: Director, Kevin (Ken) Burns observes how “wars are so revealing obviously of the worst of humanity, but as it turns out, also the best of humanity.” What does it mean to you to work on a film project of this nature and have influence on the impact of its storytelling? DC: It means a great deal to work on projects that engage our humanity, be it the demonic sides of our nature or the angelic. In an age of pat answers, Manichaean perspectives, and lack of nuanced thinking, especially from those who are most visible in our increasingly visual culture - it feels increasingly important that we all chip in however we can to offer other sight lines, other ways and manners of being.


at some primordial and fundamental level, I think we all want to be read to – there is something so magical in the submission that listening requires that is so essential to our survival.

DC: If the elements are really clicking together as exemplified by selfless support and individual freedom of expression, then yes, a balance and symmetry is created. A great example of emotional symmetry in purely musical terms would be the opening to Brahms’ 4th Symphony. Each parsed phrase seems to say, “if this, then that, if this, then that” – perhaps like the interchange we see in an Alexander Calder mobile as each rod holds two elements which are very different but they compliment so that they both can float above the human hash. Also, perhaps similar to the organization of our eyes as described so beautifully by Walter Murch – each eye offers a slightly different perspective on the world yet in combination they give us a 3rd dimension. With Yusef then, we are working to create a space which is of the world of his words yet at the same time, offering a slightly different angle which hopefully gives the listener the 1+1=3 kind of arithmetic. SF:Traditional storytelling seems to have become somewhat of a ‘lost’ or ‘disappearing art.’ Seldom are people sitting and being present with another’s live storytelling, but there really is something wonderful about that type of experience. What is your take on ‘traditional’ storytelling, and how do you see music as having a role in keeping it alive?



DC: Well, I’m not sure – I mean, the days of Homer are over and the attention span to sit and deal with the Lincoln/Douglass debates is far gone, but the podcast seems to be catching fire – at some primordial and fundamental level, I think we all want to be read to – there is something so magical in the submission that listening requires that is so essential to our survival – coupled with the fact that we will never get to the bottom of human nature – a powerful combination, which will keep us captive in the face of all of these stories pouring forward in their new forms. The concert storytelling is more about being social, I think, which is equally as important. But it does seem increasingly more about the pulp and quick side of the most entertaining stories, rather than the long Russian novel, be it music or otherwise. We seem to, as a whole group of course, want things to happen TO us rather than do the harder work of wrestling with the things being put forward by bolder and freer artists. There are artists that have the explicit intention of trying to move an entire audience into one feeling – which is fine in its own way – and artists that are trying to put stuff in our way so that we have to find personal ways to deal with it. The former form of captivation seems to govern our time and as a result, we are leaning further and further back in our seats in some sort of “what are you going

to do for me now” posture. SF:You also recently scored the Emmy nominated documentary ‘Oklahoma City,’ about Timothy McVeigh and the Murrah bombing in 1995. As another documentary film with heavy subject matter, how are you impacted by your role in the making of these types of films? DC: To tell true, I am never moved to create maximum impact on any viewer. I have enough love and respect for any listener and/or viewer than to try and corral them into a room. I prefer an audience that is shaking their heads both yes! And no! The best that I can do is ask the music where it wants to go, follow it, listen to my own internal signposts, and hopefully create an honest sound that urges people into their own opinions and feelings. SF: Can you share a bit about the story behind The National Parks: America’s Best Idea? “Don’t let the spoilt little boy in the White House turn our national treasures into a parking lot for his failing businesses. A Magesterial look at our nations outward manifestations of well being, health, and harmony.” DC: Haha! Well, yes – there are civic, common spaces throughout the country

The thing I do dream about, though, is that whomever these listeners are, that we will be capable of turning down the irrelevant noise that’s rushing at us to keep us distracted from cultivating the inner life and imagination, enough to really understand one another.

that bring our spirits together – then show us in an external way, perhaps, what our internal potentials for beauty are – perhaps like the old Greek gods. Anyone that wishes to divide these places up is in fact un-American. Where’s is the HUAC when you need them? SF:You have worked on an extensive list of historical documentaries, but one of your recent projects was composing for a new film that looks at contemporary space science, exploring the profound question “Are We Alone?” in Second Genesis - The Search for Life in Our Solar System. While this film is about human exploration, one might argue that looking back through major events in history such as those featured in the many films you’ve worked on, is as well a form of human exploration and great observation of humanity. What is your biggest takeaway from working intimately with this form of human exploration through history, science, film, and music? DC: I suppose my biggest take away is that, as William Faulkner said, “The past isn’t dead. It’s not even past yet.” SF: Having played piano for over forty years, one of your goals has been to “develop a community

through sound.” How do you envision this community now and in the future? DC: I don’t envision it; the community is whomever is listening to me, speaking or playing music, or whomever I am listening to at that exact moment. The thing I do dream about, though, is that whomever these listeners are, that we will be capable of turning down the irrelevant noise that’s rushing at us to keep us distracted from cultivating the inner life and imagination, enough to really understand one another. In a different way, if we can’t get the technology toothpaste back in the tube, (which we can’t), let’s USE IT to find our humanity as individuals and as a group. Right now it feels like it’s using us. My peers, my community are whoever I am around at any moment. What I want for us in that moment is deeper listening and understanding. SF: In addition to your work scoring films, you have also been teaching at City College of New York. Perhaps you could leave us with a brief lesson on “The Art of Listening?” DC: Listening is perhaps one of the most valuable skills we possess as beings. Peter Singer’s widening circle of empathy is down right dependent on good listening. Francis Ford Coppola’s ‘The Conversation’

is brimming with the importance of good listening. Depending on how that phrase from the film falls on our ears informs two very different trajectories for the characters in the story, which is the one sentence that Gene Hackman can’t shake and the one sentence that the entire film hinges on. Just as informed looking is a high act of citizenship – especially right now (thank goodness for camera phones), good listening is in turn an exemplification of engagement. “I can’t breathe” fell on working ears that did not know how to listen correctly. Also, we better get good at differentiating between sincerity and manipulation. Our country, our earth, depend on it right now. Music, in its own way, does put all of us in touch with our finer feelings. You know, Shostokovich said he didn’t believe Stalin when he said he liked Beethoven. In this instance, it makes sense that he did not believe him. Listening with intention is an act of empathy, of understanding, of making someone else happy, of becoming unstuck, of making elbow room for the myriad and abound brilliance that imbues our shared world.

ymore info:


FtC ymore info:

music sema-garay/

the most sophisticated house music by Sema Garay presents his favorite monthly recent and upcoming new house music releases with a Top 10 chart that includes a variety of styles from deep house, soulful, and nu-disco, to tech-house and more. Tune in to these tracks by clicking the image or scanning the QR code!


ARTIST SoulPhiction pres. SBM TITTLE Gotta Have It label Philpot genre Deep House Release 2017-09-22

ARTIST Lilac Jeans, Sio, Ta-ice TITTLE This Love (Ta-Ice Remix) label Lilac Jeans Records genre DEEP House Release 2017-09-11

ARTIST After Faith TITTLE In Your Soul (Original Mix) label Love Harder Records genre DEEP House Release 2017-10-09

ARTIST Mama, Ashley Beedle TITTLE Unmask Me (Ashley Beedle Vocal Mix) label Batty Bass genre Soulful House Release 2017-09-25


ARTIST Spiritchaser TITTLE Sueño Latino (Club Edit) label Guess Records genre Soulful House Release 2017-10-09

ARTIST Hallex M, Omar TITTLE Getty Getty (Extended Mix) label Groove Odyssey genre Afro House Release 2017-10-13

ARTIST Music P, Marque Aurel, Angelo Ferreri TITTLE F.E.E.L. (Angelo Ferreri Remix) label MONOSIDE genre house Release 2017-10-19

ARTIST Ulex, Pete Herbert TITTLE Beyond the Falls Down Stream (Pete Herbert Remix) label Somos Duenos De La Noche genre DEEP House Release 2017-09-29

ARTIST Dexter Story, Mark de Clive-Lowe TITTLE As Is (Mark De Clive-Lowe Remix) label MashiBeats genre AFRO House Release 2017-10-13

ARTIST Josh Butler, Boswell TITTLE Be Somebody label Defected genre House Release 2017-09-15


FtC fAce the current

sports & FITNESS 82. THE MOTIVATED MINDSET COMMITTING TO THE 3 PILLARS OF HEALTH 90. The Power Of Football To Unite The World 92. Core Circuit Workout




FtC fitness

THE MOTIVATED MINDSET COMMITTING TO THE 3 PILLARS OF HEALTH By Danae Maree They say change is the spice of life, and when it comes to fitness and being consistent with your training – give me every spice flavour hit in the pantry that will keep me from looking at my workouts as a chore! Often we are very good at setting initial goals and starting with an intention, but it is the weeks that follow the initial buzz of something new that require the really hard work.That’s why I always tell my clients that health isn’t 80/20 nutrition and training, it’s 70/20/10 (Nutrition/Mindset/Training).Yep, that’s right, training only accounts for 10% of your results, because let’s face it, if your nutrition and mindset are not complimenting your training, you’re not going to the get the results that make you want to stick with it anyway! So how do we develop this ratio for a strong foundation and approach to fitness that will keep us motivated and looking at our fitness like a routine as habitual as our morning coffee or tea?



Firstly, get real with yourself. Actually think about the ways you enjoy moving your body. If you hate the gym, don’t set yourself a goal to work out there every day! This is the mindset factor. Finding ways of working out that you deem as fun will automatically change your mindset from punishment to enjoyable. Read the “Reset Your Mindset Guide” below, and use it to help you navigate the ‘Workout Profile’ table to gain some ideas of the types of workouts that may be suited to you and your lifestyle. This could be a good opportunity to give something new a try! RESET YOUR MINDSET GUIDED QUESTIONS 1. Do you prefer indoor/ outdoor training or a combination of both? Not everyone has access to a gym or indoor training environment, whether that be because of location, financial situation or preference. Some people love the scenery, challenge and natural elements provided by an outdoor workout. 2. Do you prefer to workout alone or with someone? Some people prefer working out independently and others thrive on the motivation provided by a coach, trainer, in groups or with a friend. You may enjoy a combination of both. Do what works for you! 3. How much time do you have each day to commit to training? Set a realistic time/s that works in with your lifestyle. Your workout doesn’t need to be in a gym! Your body is your mobile gym, you can use it anywhere if your mind is strong enough to commit. You can also work in time blocks if you don’t have a solid block to dedicate at any one time. For example, 15 minutes in the morning and 15 minutes in the evening.


4. When was the last time you tried something new? Workouts should be modified or changed every 4-6 weeks to keep the body being challenged and the mind focused. If this is something you aren’t confident with yourself, get some professional guidance from a Personal Trainer or Coach. Having someone to check in with will also act as a motivating factor through accountability and progressive challenge. 5. Goal setting - One of the most crucial elements of staying motivated! As a trainer I always insist that my clients set short and long term goals across the 3 pillars of health: mental health, nutrition, and fitness. I feel this is a game changer in achieving your goals and consistency in your routine. I then further break down the fitness goals into categories of strength, fitness and aesthetic goals (Examples below). Get yourself a good journal, like the Lorna Jane Diary. Record your progress and always recognise how far you have come on your journey instead of focusing on everything you haven’t done. Record your workout days, food, mood, sleep, goals, etc. By recording all of these elements you will soon see how much they each affect each other. For example, your energy and motivation levels can be dramatically influenced by your food choices and amount of sleep, as can your recovery. It is also good to take notice of the time of day you feel you get the best out of your workouts. Some people prefer to train first thing in the morning to set the tone for the day, whilst others enjoy training in the evening fuelled with the energy of the day’s food.



When setting goals across the 3 areas, use the SMART principles (Specific, Measureable, Achievable, Realistic and Timely). Here is an example of a strength, aesthetic and fitness orientated goal using the SMART principles as highlighted: “I will be able to perform 5 push-ups on my toes with correct form in 2 months” – Strength goal. “I will lose 3 kilos in 1 month” – Aesthetic Goal. “I will be able to run 10km without stopping in 6 months” – Fitness Goal. These goals clearly state the expectation of the goal (specifies push-up/weight/distance), the measurable factor (5 push-ups/3 kilos/10km), and the time in which it will be achieved (2 months/1 month/6 months). It is better to start with realistic expectations in a set achievable time frame, than to set unrealistic goals that will only bring your motivation down when you don’t achieve them. If you reach your goal before the set time, that’s awesome! That’s where keeping track allows you to modify your goals as you improve. Make sure your nutrition and mindset goals compliment your fitness goals. For example, if you are training for an endurance event, your nutrition goals would be different from someone who is training to lose weight and improve general fitness. Finally, it is important that any goals you set are focused on health as the primary outcome. When your mindset is focused on all 3 areas of health, it is more likely that they will not only be achievable, but also maintainable.

6. Mood Music Music has a powerful impact on our mood, which means the right playlist can move your workout from ‘achy breaky heart’ to ‘who run the world’ status – no offence Billy Rae, but Beyonce gets my heart pumping in that not so achy breaky way. Science is even on our side with music choice and motivation. Selecting songs with the right bpm (Beats per minute) is shown to improve the intensity of our workouts! The time needed for creating specific playlists can be removed for you with great phone apps like Spotify who design playlists based on your music needs and interests, including your workout type. 7. Nutrition Nutrition plays a vital role in our health. It can be the difference between reaching your fitness goals and moving further away from them. I could write an entire article on the effects of nutrition on the many different aspects of our physical and mental health that will ultimately affect your training. The most basic advice that can apply to all individuals, regardless of their goals, is to use the JERF principle (Just Eat Real Food). Stick to whole fresh foods and avoid processed, highly refined options. Source foods from local farmers and markets and talk to the people about how it is produced, which will give you a good indication of the nutritional and ethical quality. Use organic when you can and include a variety of produce that provides the nutrients your lifestyle demands from your body.



‘Ain’t Nobody Got Time’ (Clock Watcher)

Independent Ranger (Self zone training)

Body Weighted Workouts - Use the KISS principle (Keep it simple stupid!). Plan your workouts into small and manageable chunks of time. Body weighted workouts can be as challenging as you want. They also require minimal organisation. You only need a small space to perform your workout. Include exercises that hit multiple muscle groups at once (compound exercises) such as squats, lunges, pushups, bridges, and planks. Plyometric exercises are also a good addition for fat burning. For example, jump squats, speed skaters, jumping lunges, high knee running, and burpees.

Yoga and Pilates are very beneficial for stretching and lengthening of the muscles, flexibility, strength, and body awareness. They are also a great option for bringing the body and mind together to create a calm and meditative practice perfect for the busy mind.

Walking/Jogging - Go for a walk or jog around your neighbourhood, or better yet invest in a four legged friend who will ensure you remember to get outside daily and enjoy the benefits of the outdoors!

Kayaking - Like rowing, kayaking is a great whole body workout that will provide a beautiful, calming outdoors experience. You don’t need to have your own kayak, you can hire one, whilst getting good tips on the best places in your community to go.


Boxing – Boxing is by far one of the most intense cardio activities you can apply yourself to, scorching up to 500 or more calories in a single session! It also brings the added benefit of strengthening and toning the muscles, whilst conditioning them for endurance and power. You only have Workout DVD’s - If planning your own workout seems too challenging, or you need some more structure and guidance, why not to put on the gloves for a session to appreciate the stress take advantage of the huge range of workout dvd’s available that will relief that boxing can bring, not to mention the benefits of run you through a quick session in the comfort of your lounge room. learning a skill that improves coordination, balance, core strength and self defense. There are styles of training to suit everyone. Utilise the skills of well reputed professional trainers who have produced workout dvd’s, Spin class – Whilst in a group setting, spin class does including Kayla Itsines, Michelle Bridges, Tracey Anderson and Jillian provide an environment to get in your ‘self zone’ and push Michaels. at high intensity. Cycling gives the benefits of cardio and Lunchtime Classes – Many gyms offer shorter lunchtime sessions resistance, providing the perfect combination of heart pumping, sweaty goodness, with toned shapely legs. to cater for the busy client maximising time by fitting their workout into their lunch break. If there isn’t a gym offering this near your workplace, why not enquire with a Personal Trainer and gather a group of your work buddies to chip in for a healthy lunchtime workout. Hit your boss up – workouts are proven to improve productivity so it will only benefit them 

indoor &outdoor

Swimming – Swimming is a fantastic low impact, whole body workout that builds cardio fitness, endurance and muscle strength. It is also very beneficial for stress relief. It can be done in a group environment such as a swim club, or independently. Depending on the stroke you use and the pace you set, it can be a very time efficient workout that can bring great results with as little as 30 minutes or less each day.


HIIT (High Intensity Interval Training – Working in short intervals of high intensity, with minimal rest for 15-20 minutes. HIIT Training is a great fat burning, time efficient method of training. Many circuit classes follow this style, however, if you prefer to work independently, there are some great apps that have the interval times set for you to play through your headphones as you workout. I love ‘Bit Timer’ – A free App to Apple or Android Devices, the Bit timer allows you to quickly and easily set your working and rest phases, and the sets, whilst showing you the total workout time. Very user friendly!


Surfing – Surfing has to be one of the best whole body workouts and its benefits extend far beyond the physical, with amazing psychological and emotional benefits. Its combination of paddling, balance, endurance and strength makes for a complete challenging whole body experience. Surfing also requires mental focus and patience to read the natural surroundings, allowing for good timing of movements and safety. It’s a workout that truly allows you to ‘be in the moment’ with nature. Rock Climbing – Rock climbing will test your fitness in a variety of ways, including your strength, flexibility, endurance and core. It provides the perfect indoor and outdoor training opportunities, not to mention an adrenaline kick to boot! Most rock climbing facilities will provide classes for beginners all the way up to advanced options such as indoor high ropes and abseiling. Definitely a fitness option for the Adventurer and thrill seeker 


Groupie (Social training)

aimed Archer (Goal specific)

Budget Bandit (Limited money to contribute


Gym Classes – There are so many styles of gym classes available now to cater for a huge variety of interests. If you aren’t sure what you like, trial new classes until you find one you enjoy or a group of people you enjoy training with. Some very popular examples of group style classes include, F45 Training, Les Mills, Zumba, Pole Dancing, Barre classes, and Boxing. Social Dancing – Why not try learning a style of dancing? Ballroom is a great example of a very social sport that will not only have you learning new skills, but also developing new networks of friends to socialise and workout with! It is a skill you will have with you for life.

Personal Training – Some people respond better to having someone encourage, educate and inspire them as they train. Personal trainers are a great option for those who enjoy this style of training as well as the accountability of a set coaching session per week. A good Personal trainer will encourage you to combine all elements of health, including nutrition with your workout plan. They will progressively vary your workouts to keep you interested and challenged, whilst tracking your progress with results focused data that aligns with your goals.

When signing up to gyms or facilities, better discounts are normally available when you commit to signing up for longer periods of time. This is often scary for some people as they don’t want to commit to paying long term and decide they don’t like it or use it. Always take advantage of Free Trial Periods and use that time to really apply yourself to testing it out. If you’re sure, signing up for longer time periods will save you a few dollars in membership a week. Always ask independent trainers if they offer a better rate for cash, or upfront payments of 5 or more sessions. Also take advantage of discounts or free passes that may be offered for referring friends or giving positive social media reviews of their service.


Bootcamp – An outdoor group training environment that will have you sweating it out in the fresh air surrounded by nature and friends. Bootcamp also provides the experience of a personal trainer to guide and motivate you through your workout, keeping you honest about your perceived effort! Rowing – Rowing can be a great individual or team activity. It is an incredible high intensity, low impact activity, which improves cardio fitness, builds muscle strength, tone, and mobility, and provides a challenging whole body workout.

Event training – Source a copy of your local events calendar and choose an event as your focus point for goal specific training such as a 5km run, a charity event, a triathlon, or a team event such as an obstacle course. Set goals around what you need to achieve in order to participate in the event and get motivated by signing yourself up. Commitment is a vital step in staying motivated!

The outdoors provides endless free opportunities for fitness! Cycle, run, swim in the ocean, hike, get a group of friends together for a game of sport such as basketball or football, use your local park equipment to do a circuit workout or obstacle course, or hit the sand on the beach as a walking challenge with resistance. Get familiar with your community surroundings and look for the potential of workout challenges – hills, stairs, benches, walls, trails, placemarkers such as trees or lampposts, etc. If you aren’t sure where to start looking, source a map from your council and set yourself a couple of new workout destinations to try. Mother nature provides the best challenges through temperature, terrain and weather. When training outdoors, it is especially important to practice safety by being prepared (water, first aid essentials, phone, etc).

indoor & outdoor

Team Sports – Team sports are a great seasonal option for keeping fit that can get the best of indoor and outdoor environments! They are also a great way of keeping you accountable to your training as you are answerable to all the members in your team and your coach for attendance and effort at training and games. It’s a great way of getting at least 2-3 sessions a week in a very social and fun environment.

Movement Culture has taken off in the last few years thanks to Ido Portal. His training combines a lot of the addictive elements of a good fitness regime including fun, play, minimal equipment, goal driven, functional strength for everyday life, constant variation and challenge, all encapsulated in a strong support network that mimic family. There are many facilities that provide a group environment for movement training, or if you prefer the independent style, then you can sign up for their online coaching programs that mentor you through CrossFit – Whilst not for all ability your progressions at your rate. They are very and backgrounds, CrossFit has a very thorough with coaching and moving to the strong community vibe that powers its next challenge requires video submission workouts. Your fitness, accountability demonstrating your competence before being and consistency will be tested at all given the green light. They also offer movement times! It also combines elements of camps and workshops Worldwide if a workout individual work as well as team work, holiday, with great motivated people in beautiful surroundings is something you’re after. providing a huge network worldwide of people, events and encouragement.

Check with your local council what free fitness activities are available in your community. Often there will be free classes, or some venues may offer discounted rates to students, pensioners or concession card holders. If this isn’t you, then get creative! What do you have to offer that you could perhaps use in a Tradership manner? For example, I provide Personal training for one of my clients and in exchange she provides me with fresh organic produce every week. It’s a great trade off.



Get tech savvy! There are so many free apps providing workout programs and guidance. Just make sure you keep it fresh by modifying existing/adding new exercises as you improve. You can also vary timing, rep ranges, sets and intensity. Workouts need never be boring with the amount of information available to us online!

The previous tables gives just a brief outlook at some of the many options available for every workout profile. The most important thing is to open your mindset to trying new things and varying whatever it is you choose to do. Then add the additional motivating factors mentioned above that work for you. Health is a continual process of growth. When you allow yourself to be stagnant with exercise, nutrition or mentally, you invite the unmotivated mindset and voice of self-doubt. Humans strive on change, challenge and connection. Connect to what it is that will keep you making the steps to a maintainable healthy lifestyle a priority. Nothing speaks of self- love more than a person motivated to dedicating the time to being the happiest and healthiest version of themselves.

ymore info: Instagram: @danae_maree


FtC sports

The Power Of Football To Unite The World By Jasen Sousa Within a world that tends to highlight our differences as people, sport has always been able to unite populations. No other sport on the planet does this better than football. As the world’s most popular and avidly followed sport, football has over 3 billion fans, each of which brings their own unique passion and excitement to the game. The matches are a battle of attrition which promotes endurance, patience, teamwork, and comradeship. This display on a world stage highlights what people



can accomplish if they work together as one towards a common goal. Football is followed by some of the most passionate fans in the world. They enter arenas draped in flags, the pride of their countries fixed upon their faces. Even though the colors being cheered for and team logos might be fierce rivals, football fans crave the basic human action of coming together peacefully and rooting wildly for two different outcomes. Where else in life can this happen in such a magical and exciting environment? Often,

the outcome is secondary. It is the story of a player who overcame adversity and poverty; it is the overcoming of an injury to remain in the game; it is the unheralded player that tilts the fate of an entire country. And let us not forget the honor and respect that both sides show to one another that fans hope to bottle and replicate in their everyday lives. Since countries and continents are so passionately represented, politics can be an underlying theme in many matches. Geopolitical rivals. Developed nations

versus undeveloped nations. All are equals on the pitch. There is always hope. When teams compete on the pitch and there is time on the clock, there is always the potential for victory. This is not always the case in politics. The games can also disrupt and distract tensions between rivals. For example, a brutal conflict between Honduras and El Salvador raged in the 1970s, However, the priority and importance of the World Cup helped the two adversaries reach an early cease fire. To be able to acknowledge differences through intense competition and still treat the other side with respect is something that happens on the pitch, but not something that happens often in society. Sport, especially football, has always been a vehicle for social change when the rest of the world is running behind. Sportsmanship and teamwork is a model of how society should work. There is a

reason sport serves as a form of escapism for so many. Fans yearn for this type of bond and passion within their homes, in their relationships, and at the workplace. But most of the time these things are clouded in the fog of judgment. To be young and imagine being one of the players on the pitch, and to be old and still can dream and know that improbable feats, almost magic, can still exist in a sometimes-negative world. That is what football gives to its fans as a gift. Entire nations and countries will shut down when the FIFA World Cup takes place in Russia in the summer of 2018. For a month, different populations will come together and ignore their political and social agendas. They will ignore judgments and prejudices. They will find solace and respect for the players on the field and the countries and nations they represent. That is something we can all learn a little bit from and practice more in our daily lives.

ymore info:


FtC fitness

Core Circuit Workout BY

David Ryan Fitness

The biggest training mistake I see people doing is wasting hours doing sit-ups and crunches. This requires the dedication and hard work exercising, but is very low yield for people wanting a lean muscular body. If you want to see your abs, you simply need to reduce bodyfat. There is no spot training certain areas in this context. In addition to a proper diet and consistent activity, explosive power movements like sprinting, and compound exercises like front squats, require more core strength and energy expenditure than crunches. This means stronger core muscles, more fat burning, and a lean muscular body. Liftstrong circuits are designed to do just that. My favorite core workout utilizes your own bodyweight and a single power band. Fast, effective, and convenient. Bodyweight exercises are great since they require zero equipment and can be done anywhere. These dynamic movements require multiple core muscle groups in multiple planes of motion. The resistance band offers constant tension and can be used to activate the rotational muscles that are often neglected in bodyweight only exercises. It’s also lightweight and easy to carry anywhere. This combination of bodyweight and resistance band exercises will challenge you at any level while still being a great starting point for beginners. Try this core circuit to strengthen your abs, hips, lower back, and thoracic spine while burning fat at the same time.

yTraining programs & Resistance bands: Instagram: DavidRyanFitness YouTube: LIFTSTRONG 92


Perform each exercise for 20 seconds with a 20 second break to move on to the next. After completing all 4 exercises, repeat the circuit for a total of 4 times.

Band Rotation a) Attach a resistance band to a doorway or pole at shoulder level. Stand with arms extended, perpendicular to the band. b) Keeping your arms straight, rotate your body away from the band, about 90 degrees. Repeat on other side next round.

Flutter Kicks Lying down on your back, raise your feet 6 inches off the ground. Make sure your lower back is flat against the ground. Alternate each leg up and down without touching the ground.

Superman Plank Begin from the push-up position with feet wider than your hips. Reach your hands a few inches out and in front of your shoulders. Push through your hands while keeping your belly button tightly pressed toward your spine.

20 seconds work 20 seconds rest

Need a Trainer? Get in the best shape of your life this year with David Ryan Fitness

10% off with code FTC10 W W W. DAV I D RYA N F I T N E S S .C O M

FtC fAce the current


96. Lion’s Mane: Nutrients For The Nervous System 100. Intermittent Fasting is Key to Metabolic Unity 102. How to Beat Stress: Why Coping Strategies Aren’t Working 106. immUNITY: Tackle Flu & Cold Season Before It Attacks You. 11 Herbs That Boost Natural Immunity 94


Fidalgo Island Health Center Experience the Future of Health Care Now with Dr. James Bentz Brain Based Treatment with NIS (Neurological Integration System) Health Coaching Programs Initial Consultation at no Cost

www.f 316 O Ave., Anacortes, WA 98221 360-588-9108


FtC health

Lion’s Mane Nutrients For The Nervous System By Renee Davis RH(AHG) If you’re familiar with nutraceutical mushrooms, then you’re probably already aware of their wellstudied effects on immunity. But there are some mushrooms that go even further. Lion’s mane is a truly unique mushroom that not only supports immunity, but also provides valuable nutrients for the whole nervous system. Given the importance of mental and neurological function to our quality and experience of life, as well as the variety of stressors that can impact it, Lion’s mane can be a treasured addition to any health regimen.



What Is Lion’s Mane? Lion’s mane (Hericium erinaceus) is an edible mushroom that grows on dead and dying deciduous trees—particularly oak, maple, beech, and birch trees. The mycelium continually grows throughout the wood and, when the conditions (temperature and humidity) are just right, a glorious mushroom emerges to facilitate spore dispersal. The unique appearance of Lion’s mane reminds us that mushrooms form in all shapes and sizes. It appears as a hairy white ball or tuft (the French common name is pom pom blanc, or white pom pom) whose spines yellow with age. Lion’s mane can be spotted in the wild in North American temperate forests (albeit with some effort, as this mushroom is relatively uncommon). Fortunately, this mushroom is easily cultivated on oak and maple logs. Many companies sell ‘plug spawn’ to inoculate logs, which will produce flushes of mushrooms for several years.


A Valuable Mushroom For Mind And Body Health Mushrooms generally support healthy immune system functioning, keeping our front line defenses primed and ready to respond when needed. They do this in a balanced way and prevent our immune systems from going into overdrive. This trait is common to all beneficial mushrooms, as the compounds that particularly support immunity (the polysaccharides) are pieces of the fungal cell wall. While all nutraceutical mushrooms share these immune-supporting properties as a result of their cell wall structure, some species have unique metabolic processes that generate special compounds. Lion’s mane is one of these species. It produces compounds in the mycelium and mushroom that promote neuron (nerve cell) growth. The ability of Lion’s Mane to impact neurogenesis has profound implications for cognitive functioning and memory. A 2009 clinical trial in Japan found a significant increase in IQ test scores among participants with mild cognitive impairment who ingested Lion’s mane powder daily for 4 weeks. As a result, it has earned a reputation as the premier nootropic mushroom, often taken daily with other nootropic herbs like ginkgo (Ginkgo biloba), Bacopa monnieri, and gotu kola (Centella asiatica). Many people also feel an uplifting effect on mood with Lion’s mane. Another clinical trial addressed the ability of Lion’s mane—participants who took Lion’s mane for 4 weeks noted improved mood with fewer symptoms of emotional discomfort. The neurological benefits of Lion’s mane extend further than mood support and mental capacity. Several studies suggest an impact peripheral nerve health as well. Lion’s mane isn’t just a mushroom for the brain—it supports the nervous system of the entire body. Lion’s mane has another intriguing characteristic— the ability to support gastrointestinal health, particularly maintaining integrity of the lining of our stomachs and intestinal tract. This application has abundant support in the scientific literature. Recent scientific advancements on the gut-brain axis have illuminated the importance of our GI tract and microbiome health in relation to the health of the brain. Could this be another mechanism of Lion’s mane? Time will tell. In the meantime, we know that reishi (Ganoderma lucidum) and Turkey tail (Trametes versicolor) have compounds that directly improve the intestinal microbiome. Future research may reveal similar properties in Lion’s mane.



How To Consume Lion’s Mane Lion’s mane is an edible mushroom and is safe to take daily for memory, mood, and cognitive support. It can be found as a supplement in the form of capsules or extract. The daily serving size is 1g or 2mL respectively, though a higher amount can be taken for increased neurological support. Lion’s mane is not only edible, it’s a delicious gourmet mushroom that has a delicate lobster-like flavor when sautéed and added to dishes. It pairs well with seafood. A favorite recipe is wild salmon stuffed with sautéed Lion’s mane, pine nuts, and rosemary. It’s flavorful and packed with nutrients for the nervous system. Lion’s mane mushrooms can be found at gourmet grocery stores or farmer’s markets.

Lion’s mane is not only edible, it’s a delicious gourmet mushroom that has a delicate lobsterlike flavor when sautéed and added to dishes. It pairs well with seafood. A favorite recipe is wild salmon stuffed with sautéed Lion’s mane, pine nuts, and rosemary.

Renee Davis in a Grow Room

ymore info: Goldroot Botanical Medicine: Host Defense Organic Mushrooms:


FtC health

Intermittent Fasting

Key to Metabolic Unity By Dr. Vaughn Bowman

studies have shown how metabolism is actually 10% higher at the end of fasting than the beginning. As the body begins to burn fat as fuel, more fat is converted to ketones via the liver. These ketones can increase mental clarity and provide energy for muscle and brain cells. This is why many experience a sense of euphoria and clarity after fasting.

The idea of fasting for weight loss, religious reasons, and cleansing the body has been around for centuries. Why does this ‘fad’ continue to keep popping back up over the years? Could there be something more to this than just caloric restriction? Indeed, why do some people actually feel more energy and mental clarity while fasting? The answer to all these questions and more has to do with the way our bodies see and process food. Because food is so readily available in first world countries, we tend to eat multiple meals and snacks daily. We have programmed our brains, nervous systems, mitochondria, and digestive systems to expect a fairly routine flow of nutrients all day long. The problem is our physiology hasn’t yet caught up to our technology in terms of agriculture, industry, and the continual availability of food. Our bodies were meant to store nutrients during times of excess or increased availability. The storage of these nutrients in the form of



fat is a process that occurs readily when we eat multiple meals and snacks daily. However, because a period of ‘famine’ never occurs, our mitochondria (the power plants of your cells) get used to simply burning sugar as the primary source of fuel due to the continual intake. In essence, the cells forget how to utilize or burn fat and instead just continue to store excess nutrient while waiting for that eventual famine to occur. The problem of persistent nutrient storage doesn’t only lead to weight gain. Many biological processes of the body are tied to insulin levels and thus blood sugar. When blood sugar levels remain high due to intake, our immune systems, our cells’ ability to repair, and our hormonal or endocrine system, all remain in a state of disarray. Some studies even suggest this may be an underlying cause for increasing rates of chronic disease and cancer. The excess nutrient availability forces the mitochondria to produce increasing amounts of free radicals. Free radicals have

been shown to promote everything from inflammation and tissue damage to speeding up the aging process. The good news is this can be turned around rather easily with a little determination and changes in your eating habits. Fasting for a period of 18 hours already starts the process of reversing the mitochondrial mayhem. This means eating a sensible dinner with plenty of veggies, a little lean protein (the size of your fist or less), and possibly a piece of fruit for dessert. More importantly, you then want to push back or even skip breakfast. Thus, if you eat dinner at 6pm and don’t put anything solid in the tank until noon the next day, you’ll have completed an 18 hour fast. For some people, this may seem a little daunting at first… particularly for those used to snacking between dinner and bedtime. In reality, these are the exact individuals that have the most to gain from this habit. Once the body, cells, and mitochondria begin to adjust to a lower

Fat in the form of avocado oil, coconut oil, MCT (medium-chain triglyceride) Oil, or even butter is sufficient to restore energy levels without stopping the fasting process.

blood sugar, you will begin to burn fat rather than sugar for fuel. This is where the ‘metabolic magic’ begins to occur as your system starts to operate as it was supposed to. Indeed, studies have shown how metabolism is actually 10% higher at the end of fasting than the beginning. Your cells are quite literally made to burn fat and they do so with wonderful efficiency when given the opportunity. In fact, the process can be slowly increased for even better results by gradually increasing the duration of the fast to 20 hours or even a multi-day fast. As the body begins to burn fat as fuel, more fat is converted to ketones via the liver. These ketones can increase mental clarity and provide energy for muscle and brain cells. This is why many experience a sense of euphoria and clarity after fasting. The ability for your cells to remove waste, known as autophagy, is also dramatically increased. This means your cells, tissues, and organs are better able to remove the buildup of

daily debris thus making the entire body a far more efficient machine. Now, clearly fasting isn’t for everyone. Those with eating disorders, pregnant women, and children should exercise extreme caution and elicit the help of a medical professional. Others with adrenal, thyroid, or insulin issues (diabetes) will require medical supervision particularly if taking medication that could be impacted by fasting. The production of ketones is a normal adaptation of the body to decreased blood sugar levels. However, in a person with diabetes this can result in ketoacidosis, a life-threatening condition, and thus such individuals need to be carefully monitored. Even without such insulin challenges, some individuals may first notice fatigue when they attempt a prolonged fast. The addition of a little fat into the regimen should help you quickly bounce back. Be careful not to ingest sugar (or carbohydrate that quickly

breaks down into sugar) or you will stop the metabolic benefit. Fat in the form of avocado oil, coconut oil, MCT (mediumchain triglyceride) Oil, or even butter is sufficient to restore energy levels without stopping the fasting process. Water is absolutely critical during the fasting process to ensure that excess cellular waste is removed from the body and to provide some sense of satiety. Coffee, herbal tea and other drinks without sugar (no fruit juice, milk, or sweeteners) are acceptable to help get you through your fast. The trick is to start slowly and increase the duration of your fast until you reach an acceptable level of comfort while still getting results. The duration will vary for everyone depending on your current health, your dietary intake, your goals, and of course… your determination.

ymore info:


FtC health

How to Beat Stress Why Coping Strategies Aren’t Working By Dr. James Bentz Let’s face it: We live in a stressful world. ​Most of us deal with some level of stress on a daily basis. Most of us also feel that stress is inevitable, and that we just need to deal with it. There are even hundreds of self-help books that list endless strategies to cope with stress, yet we relentlessly continue to battle with it.



What if I told you that coping strategies don’t really work? It’s true, and the reason is that we lack a fundamental understanding about the real nature of stress. Almost everyone believes that stress happens from the outside in. By this I mean that we believe that something happens in our environment and that stress is the inevitable result. For instance, our boss yells at us and we feel upset about it in response.


What is lacking is an understanding of the role of thought in stress. It is our thoughts about what is happening in our environment that produces the emotional and physical feelings of stress. Understanding the connection between our thought and feelings is the missing link in understanding the reality of stress. ​



The reality of stress is that it occurs from the inside out. ​Stress is internally generated. The boss yelling at us doesn’t cause stress. The feeling of stress comes from our thoughts about the boss yelling at us. This seemingly simple understanding has profound implications for how we deal with stress.

The greatest weapon against stress is our ability to choose one thought over another. - William James

For a more in-depth discussion about the connection between thought, feeling, and stress, I highly recommend watching this video by my friend and mentor, Dr. George Pransky.

ymore info:


FtC health

immUNITY : Tackle Flu & Cold Season Before It Attacks You 11 Herbs That Boost Natural Immunity By Sasha Frate Health maintenance and self-care ought to be a daily practice that is ongoing throughout the year. However, when seasonal changes challenge our bodies with changes in weather, hours of daylight, and rampant new viruses are increasingly being spread about, we can look to Traditional Chinese medicine and Ayurveda that utilizes herbal medicine to holistically promote unimpeded flow and balance of the body’s qi, also known as energy force, to support optimal health. Here are ten herbs that you can incorporate into your self-care routine to balance your qi, empowering your body’s immune system to take on the ‘challenges’ that fall and winter season tend to bring on- from lethargy to the flu! The beauty of herbalism is not only its natural ability to promote health and healing, but also that every plant has added benefits, in comparison with modern Western medicine that tends to have a list of negative side effects. Where in this article we spotlight the immune boosting and strengthening effects of these herbs, each one offers so much more from being nutritive- meaning it provides valuable nutrients, to adaptogenic- meaning it acts holistically on the body to promote that qi.



1. ECHINACEA An antiviral and antibacterial herb, echincacea demonstrates significant immunomodulatory and immunostimulatory benefits that can prevent the common cold and infections, including respiratory and recurrent infections thanks to its polysaccharides that increase the body’s production of white blood cells. You can find this herb as an extract or tablets, which make it easy and convenient to consume. One added value includes its phytochemicals’ ability to reduce viral infections and tumors.

2. ASTRAGALUS An adaptogenic plant, the astralgus root has been used for thousands of years in TCM to boost the immune system and fight disease. A great way to consume this plant is in soups, but it’s also available as an extract. Some people take it during flu season or before coming into contact with large crowds of people. Aside from combating fatigue and boosting your immune system during the cold and flu season, astragalus has the added value of protecting the body from gastrointestinal inflammation and cancers!


3. LEMON BALM Lemon balm has antiviral compounds that help fight flu and colds, and it is also a safe and mild natural nervine herb, which means it is soothing on the nerves, helping to relieve stress and improve sleep- two important lifestyle factors that strengthen our immune system. Added benefits of lemon balm include greatly improved digestion, and it is a wonderful natural remedy for digestive upsets. It makes a great night time tea, and it’s even considered safe and suitable for children! Lemon balm is also a culinary herb, and is great in raw green smoothies or to dress up a salad.

4. GARLIC Otherwise known as Allium sativum, garlic has such profound therapeutic actions that when used daily, garlic aids and supports the body in ways that no other herb can match. Some of its actions include expectorant, diaphoretic, antimicrobial, antibacterial, antibiotic, and anti-inflammatory. Garlic’s medicinal uses are also quite profound, having earned the name “cure-all” and being a blood purifier, and it is an effective expectorant that cleanses excess mucus from the body. Added benefits of garlic include its antitumor and hematoprotective actions, its ues as an antiseptic against many strains of drug-resistant bacteria, it lowers high blood pressure, and absorbs fatty deposits from arterial walls helping to prevent atherosclerosis and toning the cardiovascular system. Garlic is such a common plant, it can easily be found virtually all around the world flavorful ingredient, and you can work it into pretty much any meal.



5. ELDERBERRY Elderberries are high in the antioxidant quercetin, which boasts antihistamine and antiinflammatory effects. It fights viral and bacterial infections, and can also be used to treat influenza A and B. Elderberry syrup is a common form for consumption, and just one teaspoon of elderberry syrup is known to beat flu symptoms, reduce sinus pains, fight colds, allergies, inflammation, and/or relieve chronic fatigue. The Journal of International Medical Research published a study (11) that revealed “when elderberry was used within the first 48 hours of onset of symptoms, the extract reduced the duration of the flu, with symptoms being relieved on an average of four days earlier.”


6. ANDROGRAPHIS Andrographis is a plant commonly used in Asian countries to prevent the flu, treat colds, fever, sore throats, and soothe digestive issues. “The global flu epidemic of 1919 was one of the most devastating infectious outbreaks in world history, killing millions worldwide, in many countries. However, in India, the amazing prophylactic benefits of Andrographis was credited with stopping the deadly virus,” (CR). This herb has detoxifying properties that cleanse the blood and strengthen the immune system to help fight infection. Andrographis boasts anti-bacterial, antifungal, and antiviral properties, but some of its added values are in its ability to treat general inflammation, pain, and detoxification.



7. GINGER Ginger is a powerful root with immunonutrition, anti-inflammatory, and antihistamine therapeutic actions that are immune boosting and highly effective against cold symptoms. Another added value with ginger is its ability to cleanse our lymphatic system, helping to rid the body of toxins and unwanted materials. Much like garlic, there are so many ways to consume ginger and virtually all forms are readily available. Ginger root can be decocted (boiled) and drunk as tea, cooked in stir-fries or soups, taken as a supplement in pill form, and its essential oil is also utilized to treat a variety of diseases. 8. LICORICE ROOT The antiviral and antibacterial actions of licorice root boost the immune system, and being a demulcent herb, it is effectively used to treat bronchitis, sore throats, pharyngitis, and clear mucus and catarrh from the respiratory tract. An added benefit of licorice is its ability to soothe gastrointestinal problems, and it is considered a safe option for treating constipation in children, as well as adults. Its primary culinary use is in sweet dishes. Licorice may be taken in an extract form, drunk as teas, or taken in capsules, tablets, and in combination with other herbal remedies.


9. GINSENG The ginseng plant’s roots, stems and leaves can help boost your immune system and fight infections by maintaining immune homeostasis and enhancing resistance to illness or infection. Ginseng improves your immune system performance by regulating every type of immune cell, from macrophages and natural killer cells, to dendritic cells, T cells and B cells. It also has antimicrobial compounds that work as a defense mechanism against bacterial and viral infections. Because of ginseng’s ability to play a role in antibody production, it helps the body to fight invading microorganisms or pathogenic antigens. Antibodies bind to antigens, such as toxins or viruses, and keep them from contacting and harming normal cells of the body. An added benefit of ginseng is its anticancer properties. Ginseng root is can be chewed, decocted to consume as a tea, cooked in soups, or taken as a supplement. As with any supplements, make sure you purchase your herbal supplements from a reputable source.



10. CALENDULA Since the 12th century, calendula has been fighting viruses, reducing inflammation and bacteria as a medicinal herb. Calendula is yet another useful herb with anti-inflammatory, anti-viral, and anti-bacterial actions with its high amounts of flavonoids (plant-based antioxidants that protect cells from being damaged by unstable molecules called free radicals). One of the most common uses of calendula is topical in the form of tinctures and ointments made from dried petals of the calendula flower. An added benefit of calendula is its ability to help heal wounds faster.


11. OREGANO Oregano has antifungal, antibacterial, antiviral and anti-parasite therapeutic actions, and it also contains carvacrol and thymol, compounds that are responsible for antimicrobial activity. Dried oregano protects against viruses and bacteria and may be taken in a capsule to promote healing, while oregano essential oil is also used for its ability to fight infections naturally with antibacterial activity. Who knew this popular culinary herb had so much more to offer than flavor value?! Perhaps you did?



o t e ib r c s b u s ! e u s is don’t Miss An , h t n o M h c A e y p o c r to receive you . x o b in r u o y o t t h delivered rig

NOT JUST A MAGAZINE “FUEL FOR AN INSPIRED LIFE. BE YOUR POTENTIAL.” Visit us at to get your monthly subscription!


FtC fAce the current



FtC - Fuel for an inspired life. Be your potential....

Issuu converts static files into: digital portfolios, online yearbooks, online catalogs, digital photo albums and more. Sign up and create your flipbook.