ISSUE NO. 5
Editor in Chief Erika Barenberg Account Executive Emily Dickson Olivia Hanson Copy Editor Samantha Rosenfeld Copy Writer Design Team The Buzz Brand Social Media Lexa Crawford Front Cover Pure Barre Norman fit405magazine.com le
FROM THE EDITOR Erika Barenberg, Editor in Chief erika@fit405magazine.com @fit405magazine Home for the Holidays The pumpkins are out on everyone’s porches and festive wreaths are being hung on doors all across the metro. Regardless of how you prepare for the holidays, we hope your space creates a sense of well-being this season. We know that with all the happiness and laughter, the holidays can also bring stress and anxiety. Let our mindfulness tips help you navigate through the hustle and bustle of shopping, social gatherings and holiday parties. This issue is packed with all things holiday and festive - from a yummy mocktail that the whole family can enjoy to keeping your skin healthy and hydrated during the colder months. Most importantly, the message we want to send to you this holiday season is that amidst all the parties and festivities, we hope you enjoy the special moments this time of year brings. For us, those special moments are the gift of giving back, decorating the Christmas tree, watching old movies by a fire, making holiday recipes and being with the ones we love most. On behalf of the entire FIT 405 team, I wish you peace and joy this holiday season. Cheers!
Erika Barenberg Editor in Chief
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CONTENTS
MOV EMEN T
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FIT405 includes an array of movement to get you inspired: Yoga, resistance training, body weight exercises, workouts on the go, weightlifting, Pilates, group fitness, strength training, bodybuilding and much more.
BIT E S
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Brighten up your menu with clean, healthy recipes that anyone will love. We are keeping you up to date on the latest nutrition topics and diet trends
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LIFE S T Y LE Our lifestyle section was designed with you in mind. Whether you are looking for the best yoga pants for your practice or where to go for date night, here you will find it all!
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Holiday Gift Guide
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MINDFULNE S S
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A S K T HE E XP ERT
Healthy mind, healthy life. Here we explore mental wellness, healthy relationships, and how to be more mindful and caring in your community.
Real issues and real solutions. Trusted experts in a variety of health and wellness fields cover topics in-depth to improve your quality of life.
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NOURIS HMEN T From self-care and beauty tips to muscle recovery and aromatherapy, we have all the mind-body nourishment details covered.
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MOVEMENT MOVEMENT MOVEMENT MOVEMENT 6
MOVEMENT 7
CREATING A COMMUNITY OF COMMUNITY AND EXERCISE ARTICLE | SAMANTHA ROSENFELD PHOTOGRAPHY | JORDAN MOBLEY
Pure Barre offers a variety of challenges for athletes and individuals of all ages and capabilities, acting as an inclusive fitness environment for every person who walks through the door. Whether you are an experienced athlete or a beginner to exercise, Pure Barre’s variety of classes and unique style of teaching creates a safe and fun space to move. Before each class, instructors will discuss old injuries, sensitive spots or conditions and will then recommend modifications for individuals with specific needs.
“Barre is a hybrid-style workout that is inspired by ballet isometric movements coupled with elements of Pilates, yoga and strength training. ”
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Barre is a hybrid-style workout that is inspired by ballet isometric movements coupled with elements of Pilates, yoga and strength training. When muscles are reaching the point of fatigue, barre incorporates stretching exercises to elongate the muscle groups while they are still in action, leading to long, lean muscles! Many athletes will incorporate barre into their cross-training exercise regimens to target the smaller muscle groups that are often overlooked. Runners will see their gait lengthen over time due to the incorporated stretching, which in turn will result in faster run times. The element of stretching is also important for general gym-goers to experience as it is often ignored in weight training and other exercise programs. Pure Barre offers four different types of classes for its members: Foundations, Classic, Pure Empower, and Pure Reform.
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$45
$105
$105 Newcomers are encouraged to try the Foundations class when they first visit, since it is a smaller group setting and the instructor will break down basic movements at a slower pace. The 50-minute Classic class takes you through a series of low-impact, high-intensity movements that will strengthen and tone your body over time. The Pure Empower class is a cardo-focused full body workout that utilizes weights and a small step bench to increase your heart rate and cardiorespiratory ability. And lastly, the Pure Reform class is a full-body workout that incorporates resistance training to target the major muscle groups while focusing heavily on strengthening the core.
When asked why Pure Barre is needed in someone’s life, Elizabeth Strickland, head instructor at Pure Barre Norman said, “It’s 50 minutes for yourself - 50 minutes where you really don’t think about anything else. It’s taking that self-care time for yourself and giving your body what it truly needs.” If you’re interested in trying a Pure Barre class to see for yourself, don’t wait any longer. Contact Pure Barre online at www.purebarre.com/location/norman-ok or call 405-310-2118 to schedule your first class for free! Pure Barre Norman 1680 24th Ave NW Norman, OK 73069 norman@purebarre.com
Holiday gift guide
These are a few of our favorite things...
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Santa, FOR THE LADY IN YOUR LIFE ATHLETA ATHLETIC GEAR
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The great thing about gifting athletic gear or accessories is they truly make the active experience new. Consider upgrading her yoga mat, gifting a functional water bottle or giving her a workout headband designed to stay put throughout the most rigorous workouts. These are one-size-fits-all active gifts that are perfect for the woman who loves to sweat. Athleta.com | 5846 N Classen Blvd SUITE Q01, Oklahoma City, OK 73118 | 405. 848.3765
FOR THE FITNESS FANATICS BOUNCE LAB FITNESS Bounce into the New Year and give the gift of health this Christmas. For $125, you’ll get 5 trampoline classes of your choice and 4 personal training sessions. 2000 W. Danforth Rd Suite 122 Edmond, OK 73003 | 405.471.6071 www.bouncelabfitness.com
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FOR THE WELLNESS LOVER LASER HAIR REMOVAL FROM SCULPTED Give the gift of smooth skin without the shave. Buy one area of laser hair removal and get a second for free.
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8913 NE 23rd St. Suite B, Oklahoma City,Oklahoma 73141 | 405.259.9127
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baby... FOR THE BEAUTY GURU DRYBAR PRE-PARTY PACK A pack featuring all your pre-party must haves, including Drybar’s bestselling Buttercup Blow Dryer, to create and maintain a smooth, frizz-free blowout at home, all for $199 ( a $296 value). Purchase yours online at drybar.com or at Dry Bar in Classen Curve.
FOR THE HEALTH NUT CLEAN JUICE CLASSEN CURVE Clean Juice Classen Curve believes in organic. We make it easy to choose organic and get truly healthy juices, smoothies, toasts, açaí bowls and more! Stay tuned for GRAND OPENING announcements and begin to see the difference organic can make in your life! 5810 N Classen Blvd Oklahoma City, OK 73118
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FOR THE SPORTS FAN OKC ENERGY FC TICKETS Give the gift of an EXPERIENCE this holiday season! For $300, youʼll get 4 VIP, Field-Level POD seats with in-seat waiter service. Enjoy professional soccer and a luxurious experience all in one with Energy FC this Spring! EnergyFC.com | 405.235.KICK ext. 1103
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pomegranate spritzer The Pomegranate Spritzer is the perfect simple recipe to craft at your next get together, for the kids, or to simply treat yourself after an evening of in-laws. Cheers! Ingredients 15 oz apple cider (non-alcoholic) 5 oz Ocean Spray Diet Cran-Pomegranate Juice 10 oz soda water 2 limes Pomegranate seeds (optional) Instructions Mix together apple cider, pomegranate juice and 10 oz of soda water. For an alcoholcontaining version, add a splash of vodka or bourbon. Cut lime wedges and add the juice of two wedges to each serving. Garnish with lime wedges and pomegranate seeds.
MINDFULNE S S MINDFULNE S S MINDFULNE S S MINDFULNE S S 20
MINDFULNE S S 21
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TIPS TO REDUCE HOLIDAY STRESS
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Stick to a realistic budget
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Plan ahead and make a list
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Learn to say no when necessary
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Don’t overcommit or overbook yourself
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Try to spend time outdoors (especially when it’s sunlight)
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Incorporate more stress reducing snacks/meals
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Make time to get your body moving
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Give gifts money can’t buy
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Engage in your spiritual or religious practices (focus on what makes you happy)
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Set healthy boundaries
CONTRIBUTOR | MENTAL HEALTH EXPERT KATRINA LEGGINS, MSCW PHOTOGRAPHY | JAKOB OWENS
HOLIS TIC MIND A ND BODY CO A CHING
Break through mental barriers • Eat the food you love • Exercise for your body type the413fitness.com erika_fitness@outlook.com
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dry bar is here.
ARTICLE: SAMANTHA ROSENFELD PHOTO: DRY BAR
“Drybar is based on a simple philosophy: Focus on one thing and be the best at it. ” For Drybar, that’s blowouts. At the core of the experience is Drybar’s dedication to over-the-top customer service and obsessive attention to every last detail, and the Oklahoma City at Classen Curve shop is no exception. The 1,541-square foot location consists of 10 styling chairs and all of the signature elements that define the unique Drybar experience. With all styles always available on tap, you can achieve your look of choice from an extensive menu of options including The Straight Up, The Manhattan, The Cosmo, The Mai Tai, The Cosmo-Tai, Southern Comfort, Dirty Martini, The Uptini, Old Fashioned, Shirley Temple or a style from the braid bar. Drybar’s menu has a look for every hair need. Offering in shop services ranging from a Classic Blowout, Uptini (aka an updo), Mudslide Treatment, Bay Breeze Hydrating Shot, Shirley Temple (special service available for ages 10 and under), Dry Pro styling, weddings, group specials and parties, there are endless possibilities.
Appointments can be booked online at drybar.com, through the Drybar app or by calling 405-301-8614. Owned and operated by Pam Nath.
Aptly named in keeping with the pervasive bar theme, all products are created for the perfect blowout including favorites like Buttercup Blow-Dryer, On the Rocks Shampoo and Conditioner, Triple Sec 3-in-1, Mr. Incredible Leave in Conditioner, Prep Rally, Sake Bomb Nourishing Conditioner and Detox Dry Shampoo. Oklahoma City at Classen Curve maintains Drybar’s signature design, including custom Italian chairs, tufted fabric walls, marble bars with built-in phone docking stations and flat screens featuring cult favorite chick flicks. The shop offers dry-styling and features a custom video wall and three product modules that include the entire Drybar collection to shop from post-blowout.
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ASK THE E XPERT
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PAIN FROM SITTING? IT’S A HIP THING ARTICLE | SAMANTHA ROSENFELD PHOTOGRAPHY | JORDAN MOBLEY
Have you ever sat for a long period of time or tried to cross your legs and felt a shooting pain or dull discomfort ascend from your hips? The hip is a highly dynamic structure, so it can often generate pain from various points over time. Commonly there are a few key areas that tend to deteriorate over time, leaving the hip area vulnerable to pain and larger issues. The labrum is the ring of cartilage at the rim of the hip socket that seals the head of the femur into the socket. For those who experience a labral tear, the nerves in the labrum will cause pain, as well as the forced contact of the femur and hip socket that can result in joint degeneration over time. Gluteus tendon tears are often related to lumbar spine issues such as sciatica, causing a patient chronic pain and impeded mobility. The gluteus tendons must be repaired in order to fully heal; otherwise the injury will continue to cause worsening pain. Bursitis, inflammation of the small, jelly-like sacs between bones and soft tissue that serve to reduce friction at the joints, is often indicated by tenderness on the side of the hip
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and can usually be treated with medication, injections and physical therapy. Impingement occurs if the ball and socket joint of the hip are incongruent, and while hip impingement itself isn’t typically painful, the shear force can result in a labral tear and ongoing chronic joint pain. For many years there have been misconceptions surrounding hip surgery and possible corrective options. When people hear the phrase “hip surgery”, they often imagine hip replacement surgery, a major medical procedure with significant downtime. Now with the fast-growing use of orthopedic arthroscopy, patients have multiple options to explore for alleviating hip joint pain. Arthroscopy is a procedure for diagnosing and effectively treating joint pain that entails a surgeon inserting, through a small incision, a narrow tube with an attached fiber-optic video camera. The view inside of the joint area is transmitted as a high-definition video so the surgeon can target the exact issue and create a care plan based on the video results. The post-surgery downtime for these procedures is significantly shorter than that for more intensive hip replacement surgeries.
Patients will be driving again within a few days and back to school or work within a week! Dr. Brandon Johnson and the Hip Clinic staff are educating individuals on the choices available for relieving chronic hip pain. The Hip Clinic was founded in 2017 with a mission: to properly diagnose and treat hip disorders with the purpose of preservation. The clinic offers a variety of procedures, including hip arthroscopy, hip impingement corrections and labral reconstruction or repair procedures. Dr. Johnson is highly experienced in labral reconstruction, a new frontier in hip preservation surgery. Beyond his initial residency specializing in orthopedic surgery and sports medicine, Dr. Johnson is a fellowship-trained arthroscopic surgery expert. He has performed nearly a thou-
sand minimally invasive hip surgeries and many hip labral reconstructions. While other surgeons may quickly decide hip replacement surgery is the only option for some patients, Dr. Johnson is preserving as many hips as he can with labral reconstruction techniques. During the holiday season Dr. Johnson is encouraging individuals to take better care of their hips throughout the long days of travel. Visit the Hip Clinic’s website at www.hipclinicokc.com to see the recommended focused hip flexor stretching exercises, as well as educational resources. If you are currently experiencing chronic or growing hip pain and discomfort, call 405-424-5417 or visit the clinic at 9800 Broadway Ext, Suite 203, Oklahoma City, OK 73114 to discuss your options with Dr. Johnson and his team.
FINDING THE BEST LASER TREATMENT OPTION FOR YOU INTERVIEW | SAMANTHA ROSENFELD
During winter months, there tends to be an increase in interest in laser procedures. Since it is important for the skin to be at normal melanin levels, laser treatments will be more effective without a tan, so fall is a good time to look into laser treatments. Sculpted Medical Spa offers a variety of popular treatments with advanced technology, experienced staff and a welcoming environment. We spoke with Evelyn Lorents, owner of Sculpted Medical Spa, to discuss which laser treatments are recommended for an individual’s needs. Fit405: What types of laser treatments do you provide at Sculpted Medical Spa and how would clients decide which procedure is best for them? Lorents: We offer six laser treatment options as well as a variety of skin and body treatments, injectables and alternative facial treatments. Our laser treatments include laser hair removal, skin resurfacing, photofacials, CO2 laser rejuvenation, FemTouch vaginal laser therapy and tattoo removal services. Each of these types of options has specific outcomes, so the first thing we do is find out what our patients are hoping to achieve.
Fit405: Which is Sculpted Medical Spa’s most popular laser treatment option? Lorents: Our most requested option is laser hair removal treatment, which is very effective for individuals who are experiencing irritation and frustration with shaving or waxing. Another advantage to laser hair removal is that it eliminates those pesky ingrown hairs that may result from other removal methods. For this treatment, you would need to do one area treatment every four weeks for six visits. After that, just come back in for one touch-up each year and your results should last! Fit405: Are there specific things that CO2 laser and photofacial procedures can help with? Lorents: Both CO2 and photofacial treatments will effectively get rid of sunspots as well as help with rosacea. These options will wipe the skin clean of discoloration and redness, including the spider webbing that often occurs with rosacea. If patients want to reduce acne scarring or if they struggle with melasma, we often recommend one these procedures. Fit405: What is FemTouch and why would a patient seek this type of procedure? Lorents: When women begin to age, they will often experience urinary incontinence due to vaginal laxity post-childbirth or post-menopause. FemTouch procedures are a non-hormonal, fractional resurfacing laser treatment option that works to fully restore the vaginal tissue and improve overall health. Fit405: If someone is uncomfortable or prefers something other than a laser treatment, what would be an alternative option and how do the benefits of it differ from that of the laser procedures? Lorents: One of the other popular treatments that we offer is a micro-needling facial with platelet rich plasma (PRP). This is a minimally invasive procedure with little downtime that still gives you the maximum results. First, a small amount of the patient’s blood is extracted and processed to produce an organic solution. While that is in process, we use a specialized device that uses a series of quickly moving needles to create thousands of “microchannels”, or holes, in the upper dermis of the skin. While this process stimulates collagen formation, topical application of the PRP solution is used to increase cell turnover and minimize downtime post-procedure. This procedure is very relaxing as it actually feels more like a massage than anything!
Fit405: What does the aftercare process look like for many of these laser treatment options? What should be done post-treatment and what should be avoided? Lorents: A portion of the treatment time is spent going over the specifics of each procedure’s aftercare process, but in general we ensure patients understand how long they will need to wait before using makeup again and when to expect the healing portion of the treatment to be completed. We warn our patients to not use retinols or other potent skincare products during the first seven to fourteen days post-procedure. Often it may look like you’ve healed, but there is still additional healing to be done on a microscopic level. Fit405: What is the importance of these procedures? Is this something that can be done once and then stopped or is it a continuous journey? Lorents: We always tell our patients, “We can reverse the aging process, but we can’t stop it!” Each time you undergo a treatment, whether it be a micro-needling facial or a laser treatment, we are stimulating collagen production. Collagen is a protein that is responsible for the elasticity, texture and tone of your skin, and, by the age of twenty, your skin’s production of collagen slows down drastically. We recommend starting these treatments as soon as possible to improve the aging process, resulting in the reduction and prevention of fine lines and wrinkles. Every time you undergo a treatment, you’re taking your skin back to a “baseline” that essentially restarts the aging process from when your skin was in its youth. Fit405: How can patients reach you to schedule a visit to discuss which treatment is right for them? Lorents: Patients can visit us online at www.sculptedok.com or call 405-259-9127 to schedule a free phone or in-person consultation. They can also follow us on Instagram at @sculptedok to keep up with our upcoming Twelve Days of Christmas specials. Remember, it’s never too late to halt the aging process, but the sooner you get started, the better – so start today!
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NOURISHING YOUR SPACE We3 Dwellings
A house is more than just a home. It’s where you wake up each morning when the sun finally comes up. It’s the place you retreat to after a hard day’s work is done. It’s the space that you invite friends and family in to when it’s time to celebrate or grieve. With all of this in mind, it only seems right that this place is carefully considered when being built or modified. Renovating a home is about taking the physical shell of a house and creating a space that is a true reflection of the people who inhabit it. We3 Dwellings was founded on the belief that transforming a space to be a better fit is the very definition of nourishing yourself and creating a physically and mentally healthy place that you can call home. The world is such a hectic, busy place, and your place of refuge should be a culmination of clarity and comfort. We3 Dwellings originated from a partnership that combines the stylistic design of JLW Design and the amazing craftmanship of L&D Construction. The company was inspired by the three owners’ thirteen-year friendship and absolute agreement to create only the highest quality design and build products in the industry. With over 30 years in the construction industry, We3 Dwellings is a fully encompassing design and build company that consistently strives to innovate and interrupt design norms. “When you create a space that is simple and timeless, you are able to add interchangeable pieces that help make the space your own while allowing for the ever-occurring evolution that is you,” says Christina Long, one of the owners of We3 Dwellings.
The company primarily focuses on renovating projects but will occasionally partake in an entire property flip if the opportunity arises. They are currently in the process of developing their first new building from the ground up. The company also takes steps to ensure each space is innovative and green – meaning that they offer sustainable materials in addition to their out-of-the-box design concepts. And We3 Dwellings offers 3D design renderings included as part of the design services, which allows clients to get a visual of their new space before construction has even begun. The company recently completed a complete remodel on a 100-year-old, American Four-Square design house that had been severely neglected for years. Often times in a historic home, the layout of the space is outdated and hard to utilize with modern design concepts. We3 Dwellings had to gut the entire house, change the layout and make all the necessary repairs to bring it into the 21st century, all the while designing a space that would maintain the character and beauty of its history. This laborious process resulted in a charming, timeless and functional home that will be lived in and loved for a very long time!
DWELLINGS
If you’re interested in working with We3 Dwellings, visit their website at www.we3dwellings.com or message them on Instagram at @we3dwellings to get started on your home renovation today!
•12 WEEK NUTRITION PLAN •DELICIOUS RECIPES •WEEKLY CHECK INS • C O M P L I M E N TA R Y ADJUSTMENTS • S W E AT I N G F O R T H E W E D D I N G TA N K •12 WEEKS OF EXERCISES AND WORKOUTS FOR WEIGHT LOSS, TONING AND DEFINING
$250
BR I DA L FITNESS PACK AGE the413fitness.com erika_fitness@outlook.com